The flu busters for your diet

To add to your diet

1. Vitamin C:
   It boosts production and function of white blood cells, has excellent antioxidant properties, and increases the concentration of antibodies in the blood. Go for strawberries, kiwifruit, broccoli and capsicum. Start the day with a warm glass of water and half a lemon squeezed in – this provides more vitamin C and has far less sugar than an orange.


2. Garlic: Garlic contains a compound called allicin, which has strong antibiotic properties that not only prevent colds, but can reduce the duration and severity if taken as soon as the symptoms start. Try to have at least one or two cloves of garlic a day or take a supplement that contains allicin. For an allicin-packed tea, steep a chopped clove in boiling water and drink warm.


3. Ginger:Has anti-viral compounds useful in treating inflammation. Add to your juices, stir-fry or tea.


4. Zinc: Found in high-protein foods such as red meat, lean poultry, fish and nuts, zinc is essential for efficient immune function. If you can’t get enough in your diet, you can take a zinc supplement. Zinc lozenges help fight off colds and sore throats.


5. Astragalus: A root that is a member of the pea family, it can be stirred into soups or taken in capsule form to bolster the immune system.

If you do get sick

1. Quarantine yourself:
   Keep yourself home from work to avoid passing the illness on to others. Cough into your sleeves and wash your hands regularly for your family’s sake!
2. Drink up:
   Cold and flu can strip the body of vital fluids, so drink lots of caffeine-free drinks to avoid dehydration. Warm drinks will also help loosen mucous.
3. Rest:
   Give your body the time it needs to repair itself. A serious flu will have you bedridden for a few days anyway.
4. Inhale:
   Breathe in steam from hot water – a shower, bath, basin or bowl – to help ease a blocked nose. Add a few drops of eucalyptus or menthol.
5. Take herbs:
   Andrographis, a strong bitter herb, combined with echinacea, can help reduce the severity and duration of cold and flu symptoms.
6. Numb the pain:
   Over-the-counter painkillers will relieve the aches but if your symptoms don’t improve after a few days or new ones appear, see your doctor.