Wise food choices can help protect against flu

It seems that no matter how familiar the symptoms of upper respiratory congestion, sore throat, headache, fatigue and occasional fever may be, the onset of cold and flu season always takes us by surprise.

This is puzzling as, on average, each of us suffers from two to four colds each year. and if we're under 12 or so, that number skyrockets to six to eight. This year we're particularly concerned because of talk of various influenza viruses making their way to our neighborhood, particularly H1N1.

Vaccinations are one response to the threat of the flu, but they are far from the only one. You can take a number of steps to keep your immune system strong, so you'll be ready if one or 100 of these pathogens come knocking at your door.

Functional foods first: Functional foods provide health benefits beyond basic nutrition. Mushrooms are a perfect example. Of an estimated 38,000 species of mushrooms, those that have grabbed the most medical attention recently are maitake, shiitake and reishi. Besides offering a wealth of protein, fiber and vitamins B and C, these medicinal mushrooms boost heart health, lower the risk of cancer, reduce inflammation, fight allergies, help balance blood glucose levels and promote healthy immune function.

Whey protein is another functional food that's been getting accolades in the nutritional press for a few years. Whey is the liquid portion of the milk left when milk protein,

or casein, coagulates into curd. For the immune system, the secret sauce in whey is a protein called lactoferrin, with several studies suggesting that this protein plays an important role as a first line of defense against infection. Be careful when shopping for whey protein, however. Just like milk, the less processing the better. Look for words such as "low heat" or "non-denatured" on the label to get a full complement of beneficial components.

When the bugs come knocking: When the first sniffle does show up in my family, I reach for the elderberry syrup or extract. Taken at the first sign of cold or flu, elderberry will generally reduce the course of the infection significantly by nourishing the immune system with vitamin C and specialized flavonoids called anthocyanins, a type of health-promoting plant pigment.

Don't Forget the Garlic: The next time you feel a cold coming on, another terrific resource is garlic, which both antiviral and immune-stimulating properties.

Garlic comes in a number of forms, starting with the fresh clove and including capsules, tablets, soft gels, oil, powder and liquid. Many nutritionists and herbalists recommend enteric-coated capsules as they not only protect your breath, but also make sure the all-important healing compound — allicin — is not destroyed by stomach acid. But if you live in a household of garlic lovers, nothing beats fresh!

A Final Word: There's simply no overstating the importance of a good night's sleep. Sleep deprivation can mean more than just drowsiness in the morning, it can also lower your immune response, elevate your stress hormones, and make a bad day feel so much worse.

So secure some zzz's and start winterizing yourself with immune-enhancing foods, healing herbs and essential nutrients.



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