Power Foods...
that boost your immunity
By Amanda MacMillan , Amanda MacMillan is a Prevention associate editor.
(Oct. 3, 2006) -- It takes more than an apple a day to keep viruses at bay. You can ensure your body and immunity run smoothly by getting your seven servings of fruits and veggies and 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra flu-fighting punch to your winter meal plan.
Fish
Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines--proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
Your optimal dose Two servings a week (unless you're pregnant or planning to be).
Oats and Barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.
Your optimal dose At least one in your three daily servings of whole grains.
Garlic
Garlic contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.
Your optimal dose Two raw cloves a day and add crushed garlic to your cooking several times a week.
Yogurt
Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a recent study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri--a specific probiotic that appears to stimulate white blood cells--took 33% fewer sick days than those given a placebo. Any yogurt with a Live and Active Cultures seal contains some beneficial bugs, but Stonyfield Farm is the only US brand that contains this specific strain.
Your optimal dose Two 6-ounce servings a day.
Chicken Soup
When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells--an important finding, because cold symptoms are a response to the cells' accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power.
Your optimal dose Have a bowl when feeling crummy.
Tea
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea--decaf versions have it, too.
Your optimal dose Several cups daily, all season; to get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
Monday, May 4, 2009
10 Swine Flu Safety Dos and Don'ts
10 Swine Flu Safety Dos and Don'ts
Should you strap on a face mask, keep your kid off the schoolbus, or start an emergency food stash? Here, the panicky woman's guide to navigating the swine flu hype.
By Lauren Gelman
After a few days of non-stop swine flu coverage, many of us are starting to feel a bit panicky: Is this just media hype, or should we really be worried? Is there anything else I should be doing to keep my family safe? After all, when Vice President Joe Biden declares he's told his family to stop flying and avoid subways because of swine flu fears, why shouldn't you do it too?
To find out what's really worth the worry—and what's a waste of your time—we talked Dos and Don'ts with Myron S. Cohen, MD, director of the Institute of Global Health and Infectious Disease at UNC Chapel Hill. "Overall, it's about doing what makes you comfortable, as long as it's not crazy," he says. Here's what else he had to say:
DO:
Germ-proof your skin: Wash your hands well and often. Not every 10 minutes, but when it makes sense, like after using the bathroom, touching common objects at work—like the microwave or printer—or returning home from the grocery store. Use warm water and soap, and rub your hands together for about 20 seconds.
Pack Purell in your kid's backpack: The classic germ-killer can be 99% effective in 20 seconds, says Cohen. Slathering it on throughout the day can minimize the chance that your child will transmit potential germs on his hands to his mouth and nose, where the virus enters the body. Keep a bottle in your purse too.
Keep your distance. "Critical closeness—less than 6 to 10 feet—is required to catch airborne viruses," explains Cohen. That means avoiding close contact with people who are coughing or sneezing, but it doesn't mean you should hole up at home and never go out in public until the swine flu passes.
Call the doctor if you think it's flu. "Some people think everything that's an infection is the flu, but there's actually a very specific cluster of symptoms to worry about," he says. These include:
· Almost always: Fever, cough, muscle aches, and headaches
· Sometimes: Runny nose, red eyes, nausea and vomiting
Take the right meds: Antivirals like Tamiflu will only help if you actually have the flu. They're most effective in the first 2 days of illness onset, so if you have suspicious symptoms, call your doctor right away. Your doctor may also recommend a fever-reducer like Tylenol or an NSAID like ibuprofen for muscle pain relief.
Remember, never give aspirin to children or teens with the flu (or any virus); this can cause a rare but serious condition called Reye's Syndrome.
DON'T:
· Skip public transportation or cancel air travel: "I think this is going overboard for right now," says Cohen, despite VP Biden's advice to the contrary. "Remember, at this point only .0001% of the population has swine flu."
· Keep your kid out of school. Schools with individual cases are being closed. If you live in a community or state with no instances of swine flu, there's no need to keep your child home.
· Banish the schoolbus. Wondering whether it's safer to chauffeur your child to school yourself? Don't feel like you have to, says Cohen. "If it makes you feel more comfortable, there's no downside, but this not something I'd recommend yet."
· Stock up on face masks. The CDC has said they're not necessary for people who don't work in healthcare jobs, and Cohen agrees. "Wear a face mask if you have swine flu, so the virus is contained better. For the rest of us, you're much better off just focusing on hand washing and avoiding people who are visibly sick."
· Start an emergency food and water stash. "That is crazy, crazy, crazy," he says. "You have to be rational about this. There's no evidence that we are going to have influenza so vast and out of control that we have to shut down grocery stores. There is nothing to support this."
More ways to stay healthy:
· 11 Best Ways to Stop Flu Spread
· Swine Flu 101: Everything to Know About Prevention, Spotting Symptoms, and More
· Power Foods that Boost Immunity
Should you strap on a face mask, keep your kid off the schoolbus, or start an emergency food stash? Here, the panicky woman's guide to navigating the swine flu hype.
By Lauren Gelman
After a few days of non-stop swine flu coverage, many of us are starting to feel a bit panicky: Is this just media hype, or should we really be worried? Is there anything else I should be doing to keep my family safe? After all, when Vice President Joe Biden declares he's told his family to stop flying and avoid subways because of swine flu fears, why shouldn't you do it too?
To find out what's really worth the worry—and what's a waste of your time—we talked Dos and Don'ts with Myron S. Cohen, MD, director of the Institute of Global Health and Infectious Disease at UNC Chapel Hill. "Overall, it's about doing what makes you comfortable, as long as it's not crazy," he says. Here's what else he had to say:
DO:
Germ-proof your skin: Wash your hands well and often. Not every 10 minutes, but when it makes sense, like after using the bathroom, touching common objects at work—like the microwave or printer—or returning home from the grocery store. Use warm water and soap, and rub your hands together for about 20 seconds.
Pack Purell in your kid's backpack: The classic germ-killer can be 99% effective in 20 seconds, says Cohen. Slathering it on throughout the day can minimize the chance that your child will transmit potential germs on his hands to his mouth and nose, where the virus enters the body. Keep a bottle in your purse too.
Keep your distance. "Critical closeness—less than 6 to 10 feet—is required to catch airborne viruses," explains Cohen. That means avoiding close contact with people who are coughing or sneezing, but it doesn't mean you should hole up at home and never go out in public until the swine flu passes.
Call the doctor if you think it's flu. "Some people think everything that's an infection is the flu, but there's actually a very specific cluster of symptoms to worry about," he says. These include:
· Almost always: Fever, cough, muscle aches, and headaches
· Sometimes: Runny nose, red eyes, nausea and vomiting
Take the right meds: Antivirals like Tamiflu will only help if you actually have the flu. They're most effective in the first 2 days of illness onset, so if you have suspicious symptoms, call your doctor right away. Your doctor may also recommend a fever-reducer like Tylenol or an NSAID like ibuprofen for muscle pain relief.
Remember, never give aspirin to children or teens with the flu (or any virus); this can cause a rare but serious condition called Reye's Syndrome.
DON'T:
· Skip public transportation or cancel air travel: "I think this is going overboard for right now," says Cohen, despite VP Biden's advice to the contrary. "Remember, at this point only .0001% of the population has swine flu."
· Keep your kid out of school. Schools with individual cases are being closed. If you live in a community or state with no instances of swine flu, there's no need to keep your child home.
· Banish the schoolbus. Wondering whether it's safer to chauffeur your child to school yourself? Don't feel like you have to, says Cohen. "If it makes you feel more comfortable, there's no downside, but this not something I'd recommend yet."
· Stock up on face masks. The CDC has said they're not necessary for people who don't work in healthcare jobs, and Cohen agrees. "Wear a face mask if you have swine flu, so the virus is contained better. For the rest of us, you're much better off just focusing on hand washing and avoiding people who are visibly sick."
· Start an emergency food and water stash. "That is crazy, crazy, crazy," he says. "You have to be rational about this. There's no evidence that we are going to have influenza so vast and out of control that we have to shut down grocery stores. There is nothing to support this."
More ways to stay healthy:
· 11 Best Ways to Stop Flu Spread
· Swine Flu 101: Everything to Know About Prevention, Spotting Symptoms, and More
· Power Foods that Boost Immunity
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