As autumn arrives, leaves start to fall, a chill is settling in as cooler air sweeps across the country. Rain showers blanket the land, welcoming us into the heart of autumn.
With this change, flu season is also creeping closer, preparing for its next wave of infections. In 2023, U.S. media reported a severe flu outbreak that led to over 7,300 deaths and 13 million infections—a reminder of how critical it is to stay vigilant. How can we boost our immunity and protect our health, along with that of our loved ones, during this peak flu season?
Today, let’s dive into some often-overlooked nutritional tips, covering everything from diet and daily habits to flu vaccinations, vitamins, and supplements. Let’s build a strong defense for our health and prevent the flu from gaining a foothold. Together, we can use science-backed strategies to stay healthy through the autumn and winter seasons.
Think the Flu is Just a Mild "Cold"? Think Again!
The flu, or influenza, is an acute respiratory infection caused by the influenza virus, primarily spread through airborne droplets. It is characterized by sudden onset, fever, rapid progression, severe body symptoms, and high risk of complications. Both the flu and a common cold can present with similar symptoms like fever, headache, and runny nose, which can make it hard to tell them apart. Many people assume the flu is no big deal, thinking they can just drink hot water, get extra sleep, and wait it out like a common cold. But anyone who's had the flu knows—it’s a whole different ordeal!
Unlike a simple cold, the flu can be much more intense and exhausting, requiring more than just rest to recover.
|
Symptom |
Common Cold |
Influenza (Flu) |
|
Catarrhal Symptoms (sneezing, nasal congestion, runny nose) |
Present |
Present, but often less prominent |
|
Systemic Symptoms (fever, fatigue, body aches, minimal coughing) |
Mild to absent |
Severe, with pronounced symptoms |
|
Fever Intensity |
Mild or no fever, no chills, lasting 1-2 days |
High fever (39-40°C), often with chills, lasting 3-5 days |
|
Complications |
Rare |
Common and complex; can lead to middle ear infections, pneumonia, myocarditis, or meningitis |
Why Get the Flu Vaccine?
Getting the flu vaccine is an effective way to prevent and control the flu, but its protective effects are relatively short-lived. The virus strains change each year, so it is recommended to get vaccinated every fall and winter (typically in September and October).
The virus strains included in the vaccine can vary from season to season, and the vaccine's effectiveness tends to wane over time (usually lasting about 6 to 8 months). If you received the flu vaccine during the previous season, you will still need to get the current season's vaccine for optimal immune protection. It’s also advisable to get vaccinated as early as possible during each flu season.
High-Risk Groups for the Flu and Vaccination
Who is considered part of the high-risk population for the flu?
Young children, the elderly, individuals with chronic illnesses, healthcare workers, and those in close contact with hospitals and related environments are all recommended priority groups for flu vaccination.
Who Should Avoid the Flu Vaccine?
The following groups are advised not to receive the flu vaccine:
|
Exemption Criteria |
Description |
|
Allergy to Vaccine Components |
Individuals who are allergic to any component of the vaccine (including adjuvants, formaldehyde, split agents, and antibiotics) |
|
Acute Illness |
Those with mild to moderate acute illnesses with or without fever should wait until symptoms resolve before getting vaccinated |
|
Recent Antiviral Medication |
Individuals who have taken antiviral medications for the flu within the past 48 hours |
|
Children with Asthma |
Children aged 2-4 years who have asthma |
|
Immunocompromised Individuals |
Those with weakened immune systems due to medications, HIV infection, etc., or those who will have close contact with severely immunocompromised individuals |
|
Children and Adolescents on Aspirin |
Children and teenagers receiving treatment with aspirin or salicylate-containing medications |
Nutritional and Exercise Guidelines for Flu Prevention and Immune Boosting
Key Nutrients to Focus On: Vitamin C, Zinc, Calcium, Vitamin D, and Protein
|
Nutritional Focus |
Recommendations |
|
Balanced Diet |
Ensure adequate caloric intake and the three essential nutrients (protein, fat, carbohydrates). Include anti-inflammatory components like antioxidants and micronutrients to support the immune system. |
|
Elderly Health |
Older adults are a vulnerable group for flu; they have higher mortality and hospitalization rates. The aging immune system and diminishing nutrient reserves contribute to their susceptibility. Bone calcium loss begins after age 35, and older adults often face multiple nutrient deficiencies. |
|
Supplementing Vitamin C and Zinc |
Both nutrients are effective for boosting immunity and preventing colds and flu. Adults should aim for 100mg of Vitamin C daily, while men and women aged 18 should consume 12mg and 8.5mg of Zinc, respectively. |
Benefits of Vitamin C and Zinc
|
Nutrient
|
Benefits
|
Sources
|
|
Vitamin C
|
Powerful antioxidant that protects the body and cells from free radicals. It promotes antibody production and steroid metabolism, crucial for fighting infections and diseases. |
Natural sources include fresh vegetables and fruits, such as peppers, tomatoes, kale, cherries, pomegranates, citrus fruits, and strawberries. |
|
Zinc |
Supports growth and development, maintains cell membrane structure, and is involved in protein synthesis and cell growth, division, and differentiation. |
Good sources include shellfish (like oysters and scallops), red meat, organ meats, eggs, legumes, whole grains, oats, and peanuts. |
References
- Lee, W.J., & Lee, W.J. (2019). Common Cold and Flu. In Vitamin C in Human Health and Disease: Effects, Mechanisms of Action, and New Guidance on Intake (pp. 89-100).
- Ismail, H., & Schellack, N. (2017). Colds and flu–an overview of the management. South African Family Practice, 59(3), 5-12.
- Nyhan, B., & Reifler, J. (2015). Does correcting myths about the flu vaccine work? An experimental evaluation of the effects of corrective information. Vaccine, 33(3), 459-464.
- Pérez Rubio, A., & Eiros, J.M. (2018). Cell culture-derived flu vaccine: Present and future. Human Vaccines & Immunotherapeutics, 14(8), 1874-1882.
- Kerley, C. (n.d.). Can Nutrition Help Prevent Common Cold & Flu Viruses? Center for Nutrition Studies.
- Roxas, M., & Jurenka, J. (2007). Colds and influenza: A review of diagnosis and conventional, botanical, and nutritional considerations. Alternative Medicine Review, 12(1).
