What to do to shoo away flu, sans shot
By R.J. Ignelzi
Copley News Service

	Mindful exercise such as yoga strengthens the body’s immune system, resulting in increased resistance against the flu
	High alcohol intake makes the body more susceptible to influenza

Like unarmed soldiers nervously awaiting enemy attack, many Americans face this year's flu season with a feeling of helplessness and dread. With flu vaccine supplies cut in half, healthy adults have been asked to forgo their heaviest viral artillery - the annual flu shot - and defend themselves against the bug by washing their hands and staying clear of sick folks.

But, are there any pre-emptive measures we can take before the flu battle begins? Is it possible to pump up our immune system to make us more resistant to the aches, fever and respiratory ailments that accompany colds and flu?

Some doctors will tell you that, aside from being diligent about personal hygiene, whether you get sick largely depends on luck and your attitude. Others, however, say there are things we can do that might help strengthen our body's defense system and are at least worth a try.

The following are some possible immune-system boosters. Decide for yourself.

Diet
"There's no question that fruits and vegetables offer some kind of relative protection," says Dr. Joseph Scherger, physician and professor of family and preventive medicine at the University of California San Diego.

In addition to eating plenty of produce (the more colorful, the better), consuming less sugar and processed foods also might help.

"We know from several studies that high sugar intake can depress the immune system and decrease your natural killer cells," says Dr. Robert Bonakdar, family physician and director of pain management for the Scripps Center of Integrative Medicine.

He recommends lots of foods high in antioxidants (to fight off illness-causing free radicals in the body), including apples, grapes, all berries and citrus fruits. Cruciferous vegetables such as broccoli and cauliflower are encouraged, as are spinach, carrots and squash.

Water
Dehydration weakens the immune system. It's a good idea to drink more liquids than you normally would during the winter months.

Watch alcohol intake
"Alcohol is a definite negative immune factor," Bonakdar says. "One or two drinks won't make it or break it, but if you're continually ratcheting it up during the holidays, it'll set you up for getting the flu."

Quit smoking
"Smoking creates immune impairment," Bonakdar says. "A smoker's respiratory system is already working overtime and can't defend itself against viral infection."

If smokers can't or won't quit smoking, Bonakdar suggests they increase foods high in antioxidants and take supplements that might help counteract the effects of smoking, including vitamin C, E, beta carotene and selenium.

Exercise
The University of South Carolina studied 547 healthy men and women and concluded that those who exercised moderately had 20 percent fewer colds than their sedentary counterparts, and those who were the most active had the fewest colds in a year.

But, don't overdo it. During very intense exercise, the body pumps out stress hormones that temporarily impair immune function and might allow viruses to gain a foothold.
Mindful exercise such as tai chi and yoga are also believed to boost the immune system.

Sleep
Without enough sleep, our bodies produce less growth hormone and more cortisol (a stress chemical) that can impair the immune system, Bonakdar says.

Manage stress
"People who have some kind of coping mechanism - exercise, meditation, prayer, deep breathing - catch fewer viruses," says Bonakdar.

Positive attitude
"The power of positive thinking is very strong. When some people feel a cold coming on, it's almost like they will it away," says Scherger, who's never missed a day of work due to illness in 30 years of practicing medicine.

Social support
People who have good relationships with their family and peers and have a network of friends and loved ones whom they can count on in times of stress and hardship have been shown to have hardy immune systems, Bonakdar says.

Vitamin C
"While vitamin C plays a part in healing the body and the repair of tissue, I don't know if taking extra vitamin C is really important to the immune system," says Scherger, noting that 500 to 1,000 milligrams of vitamin C a day might be helpful.

Zinc
Last year, the Cleveland Clinic Foundation found that zinc nasal gel reduced the severity and duration of the common cold.

Bonakdar urged caution in using zinc products, however, noting that too much (30 milligrams or more), could impair the immune system.

Green tea
While green tea has some "definite immune enhancing properties," Bonakdar says, you need to have five or six cups a day for it to do any good. A 1997 study showed that green tea contains antioxidants 100 times more potent than those in vitamin C.

Echinacea
Although there's been a lot of controversy over its effectiveness, Bonakdar says it might boost the immune system if you take the correct type - echinacea purpurea - and it's of high quality.

He suggests getting recommendations from your health care provider and a pharmacist.

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