COLUMN: Four ways to stave off the flu this season

The following article was provided by Brittany McMullan, a Registered Dietitian at Zehrs Orillia.

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When the leaves start to fall and the days get colder, flu season is upon us. It’s time to start thinking about immunity and how best to prepare our bodies to keep us healthy.

There is so much information out there right now that it can be difficult to sort through and figure out where to start. Fortunately, there are a variety of ways we can protect ourselves from the flu without relying on supplements and fancy health products. Here are some of my tips for staying healthy this fall.

Eat a variety of whole foods — It is important to get the daily vitamins and minerals your body needs. Eating a high-fiber, plant-rich diet with lots of immune-supporting nutrients can help build and maintain a strong immune system. Immune-supporting nutrients are found in fruits and vegetables like broccoli, carrots, spinach, mangoes, and sweet potatoes. If you are unsure if you are getting enough, I am available to recommend foods or supplements (if needed) to incorporate into your diet.

Eat foods rich in vitamin C and vitamin D — We often turn to vitamin C or vitamin D supplements at the onset of cold and flu symptoms, but we should try to get these nutrients before we get sick. Vitamin D helps mediate our immune system, while vitamin C is a critical micronutrient that promotes white blood cell production. These cells help protect the body from infections (like the flu). Vitamin C is found in oranges, kiwis, and peppers, while vitamin D is found in foods like salmon, fortified dairy, and mushrooms.

drinking water — Hydration is important to keep your body and immunity optimal. Water prevents infections, supplies cells with nutrients and regulates body temperature. It is also essential for the functioning of all our organs and plays a key role in maintaining high quality functioning of our immune system. Did you know that your body is made up of 60 percent water? Every cell in our body needs water to function properly. When we are dehydrated, our immune system could collapse. To determine if you are adequately hydrated, look at the color of your urine. Aim for pale yellow (the color of lemonade) or clear – this indicates good hydration status. Remember that if we’re thirsty, we’re probably already dehydrated.

Get your flu shot — Eating a healthy diet and staying hydrated are some things we can do to protect ourselves, but the best way to protect you and your family from the flu is to get your annual flu shot. Be sure to get your flu shot from your local Zehrs pharmacy as soon as it becomes available to reduce your risk of getting the flu shot.

If you’re looking for health advice this flu season, I’m here to help. As your local Orillia Registered Dietitian at Zehrs, I offer a range of services such as virtual one-on-one consultations, store tours and recipe ideas. To discuss this, make an appointment with me at zehrs.ca/dietitians.

Thai mango salad

ingredients

• 1 small garlic clove, chopped
• Half a red finger chilli, thinly sliced ​​(with seeds)
• 1 teaspoon granulated sugar
• 3 tbsp fresh lime juice
• 4 tsp fish sauce
• 1 tablespoon PC 100% pure rapeseed oil from the first pressing
• 2 ST Flavor Burst Kent Mangoes
• 2 carrots, cut into thin matchsticks
• 2 spring onions, thinly sliced
• Half sweet red peppers, cut into thin matchsticks
• 1/3 cup lightly packed coriander leaf
• 1/3 cup PC Fresh Mint lightly packed leaves
• 1/3 cup PC dry roasted lightly seasoned peanuts

instructions

1. In a large bowl, stir together the garlic, chili, sugar, lime juice, fish sauce, and oil until the sugar has dissolved. Put aside.
2. Peel the mangoes with a vegetable peeler. Cut the flesh away from the pits. Cut one mango into thin matchsticks and cut the other into thin slices.
3. In a bowl, combine the mangoes, carrots, onions, peppers, cilantro, and mint with the lime dressing; throw to combine. transferred to disk; sprinkle with peanuts.