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Diet and Exercise to Fight the Flu
Sarah Campbell, The Free Press, Kinston, N.C.
Posted Jan 28, 2010
Flu season is in full swing, prompting individuals to take extra precautions to fend off the nasty virus.
Clevette Roberts of Kinston has never had the flu. She said keeping a strict daily diet that includes fruits, vegetables, yogurt and cereal and a regular workout routine helps her maintain good physical health.
"I walk three times a week on the track, 12 laps each day," she said while taking a brisk stroll at the Lenoir Memorial Hospital walking track Monday.
Laura Buxembaum, nutrition communication program manager for the Southeast United Dairy Industry Association, Inc., said adopting healthy habits is essential to keeping the flu at bay.
"Lifestyle choices, such as regular exercise, six to eight hours of sleep each night and a well-balanced diet are important tools in warding off illness," she said.
Local exercise specialist Matt Hines, who works at the Minges Wellness Center at LMH, said a recent study conducted at Appalachian State University found that moderate, consistent exercise can lead to long-term immune response.
"Exercise really is strong medicine as we like to say in the (wellness center)," he said. "Studies have been showing that there is a real link to regular and consistent exercise and healthy immune systems.
"It appears that there are physiological changes that occur in an individual's immune system as a result of exercise.
Hines said the research showed that individuals who walk briskly 40 minutes per day had half as many sick days due to colds or sore throats than those who don't exercise.
"That's pretty compelling findings for getting active and using exercise to prevent sickness and improve one's health," he said.
Buxembaum said practicing "flutrition" by implementing a diet rich in flu-fighting foods is another great way to stay well this flu season.
"A nutrient-rich diet inclusive of fruits, vegetables low-fast and fat-free dairy foods, whole grains, lean meats and beans will help keep you healthy year-round," she said. "Defend against illness with immune system boosters including vitamin-C laden strawberries, red pepper and broccoli, as well as antioxidant-rich dark chocolate."
Yogurts packed with probiotics -- live and active bacteria -- are one dairy food Buxembaum said will provide aid to one's immune system.
"Not only will yogurt with good bacteria help boost your immunity against the flu, but three to four daily servings of dairy foods ... may help reduce the risk of osteoporosis, heart disease and obesity," she said.
Lack of sun exposure during the winter months can make it more difficult for the body to make vitamin D. Buexmbaum said eating fish such as cod, salmon and tuna will restore the lost nutrient. She also advised that consuming three servings of milk, which can provide up to 75 percent of the recommended daily requirements of vitamin D.
Staff photographer Charles Buchanan contributed to this article. Sarah Campbell can be reached at 252-559-1076 or scampbell@freedomenc.com.
Date: Jan 21, 2010
To see more of The Free Press or to subscribe to the newspaper, go to http://www.kinston.com/.
Copyright © 2010, The Free Press, Kinston, N.C.
Distributed by McClatchy-Tribune Information Services.
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