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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Cold and Flu Prevention
Staying Healthy During Cold and Flu Season
The cold and flu season is upon us and lasts from November to April. There are several steps you can take to help reduce your risk of getting sick.
1. Wash your hands often with soap and water. Not just before you eat but also before you touch your eyes and nose as viruses can infect us there too. If you can’t wash, use hand sanitizer.
2. Use a disinfectant to clean surfaces and handles. Do this often if someone in your household is sick.
3. Get enough sleep. Lack of sleep can weaken the immune system.
4. Get regular physical activity. Physically active people get fewer colds than sedentary ones.
5. Get enough Vitamin D. Vitamin D increases the body’s production of proteins that destroy viruses, including the flu virus. It’s hard to get enough through food, so supplementation of 600-1000 IU per day is recommended. Food sources include: milk, fortified soy and almond milk, yogurt made with milk, fatty fish like salmon, mushrooms and egg yolk.
6. Get enough Vitamin C. Vitamin C is involved in immune function but there is no evidence that taking vitamin C supplements will prevent the common cold. However, taking 2000mg per day during a cold may help reduce symptoms. Food sources include: citrus fruits, papaya, bell peppers, tomatoes, broccoli, strawberries and kiwi.
7. Vitamin A is essential in immune function. Good sources include carrots, sweet potatoes, broccoli and squash.
8. Zinc is a mineral that is essential to a healthy immune system. Food sources include: meat, fish, oysters, yogurt, poultry, pumpkin seeds, baked beans, wheat germ and wheat bran, whole grains and enriched breakfast cereals as well as multivitamin/mineral supplements. A zinc lozenge or supplement of less than 40mg may help reduce symptoms.
9. Iron deficiency can affect immune function. Food sources of iron include: meat, fish, poultry, beans, nuts, fortified grain products, dried fruit and dark green leafy vegetables.
10. Probiotics. Taking probiotics (at least 10 billion active cells daily) for at least 3 months prior to cold and flu season can help boost immune function and fight colds. Look for products containing lactobacillus and bifidobacterium.
11. Echinacea and North American Ginseng may also help fight colds.