Influenza, or flu, is a viral infection that affects the respiratory system. Healthy people who acquire the flu generally experience symptoms for several days and don't require hospitalization. Serious cases, however, may lead to life-threatening complications. Improving your body's immune system can help prevent or lessen the severity of the flu virus.
Eat Plenty of Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals and antioxidants---nutrients that help neutralize free-radicals and fend off disease. According to the Harvard School of Public Health (HSPH), a healthy dietary lifestyle rich in fruits and vegetables is your first line of immune system defense. Fruits and vegetables rich in vitamin C such as citrus fruits, strawberries, kiwi, tomatoes, spinach, potatoes and broccoli, may prove particularly helpful in preventing viruses such as the flu. Consume a variety of fresh, colorful fruits and vegetables routinely to reap most benefits as these foods tend to offer the richest amount of nutrients.
Choose Whole Grains
Whole grains are grains that have not been stripped of vital nutrients during food processing. According to the HSPH, people who consume only small amounts micronutrients such as zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C and E, have higher instance of infectious disease. The Mayo Clinic suggests a diet rich in fresh fruits, vegetables and whole grains along with modest amounts of lean protein and healthy fat as the best dietary means of improving your immune system and preventing the flu. To improve your immune system function, choose whole grain-based foods rather than refined carbohydrates such as white bread and sugary sweets. If you are at high risk for the flu or have difficulty consuming proper amounts of nutritious foods, talk to your doctor about nutrient supplementation.
Get Adequate Sleep
Adequate sleep is important for positive immune system function. According to research published in Science Daily on Sept. 4, 2008, University of California, Los Angeles (UCLA) researchers found that losing even mild amounts of sleep during the course of one night can lead to tissue-damaging inflammation and reduced immune system function. The Mayo Clinic suggests that, though required sleep amounts vary, most adults fare well with seven to eight hours of sleep nightly while older children and teens may require nine or 10 hours. If you find yourself reaching for continuous cups of coffee or experience frequent exhaustion or fatigue, you may need additional sleep.
Exercise Regularly
Cardiovascular exercise, also known as aerobic exercise, enhances your immune system. According to the Mayo Clinic, exercise won't likely prevent the flu. It can, however, strengthen your immune system and prevent severe or lengthy symptoms from occurring. For best results, partake in activities you enjoy. Examples of cardiovascular activities include walking, jogging, hiking, swimming, biking and dancing. Since exercise burns calories, be sure to compensate by increasing the amount of nutrient-rich foods you consume unless you've been advised to lose weight.
