Tag Archives: flu shot

Take steps (literally) to fight the flu.

It’s time to get a flu shot if you haven’t already. Getting vaccinated is the most important thing you can do to prevent seasonal influenza (flu). But did you know that regular exercise is important for a healthy immune system and can make your flu shot more effective? This is the topic of my Health & Fitness column in the Aiken Standard this week.

Flu vaccine

Exercise can have a positive effect on your immune system. People who participate in moderate exercise on a daily basis have fewer and less severe colds and have up to 50% fewer sick days than those who aren’t regularly active. Research in animals and humans shows that exercise increases the activity of certain immune cells called helper T cells. This makes the immune system response to viruses, like the cold and flu, more robust. The strongest evidence is seen when the exercise is moderate in intensity and duration, such as a 30–60 minute walk or jog.

More exercise isn’t always better, though. Very vigorous and prolonged exercise can have the opposite effect. Athletes who engage in long, intense training tend to be more susceptible to upper respiratory infections. Research shows that immune function is depressed in the weeks leading up to and after running a marathon, leading to an increased risk of becoming sick. The bottom line is that regular exercise improves your immune system, but very vigorous exercise may not.

Regular exercise also enhances the immune system response to the influenza vaccine. This means that the flu vaccine can be more effective in people who exercise. If you don’t exercise already, you can still benefit: One study showed that a single 45 minute exercise session can improve the immune response to the flu vaccine. You can get this benefit by going for a brisk walk before your flu shot.

There are other steps you can take to reduce your chance of getting sick this cold and flu season beyond getting a flu shot and regular exercise. You should avoid close contact with people who are sick since the flu can be spread through the air when an infected person coughs or sneezes. You can also protect yourself by not touching your eyes, nose, or mouth and by washing your hands frequently with soap and water or using an alcohol-based hand sanitizer.

Good nutrition is also important for optimal immune system function. Deficiencies of certain nutrients can have a negative effect on immune function, so eating a balanced diet is essential. That said, there is no support for “boosting” the immune system by taking high doses of vitamins, minerals, or other supplements, despite the claims made by supplement companies. In fact, the majority of nutritional supplements have not undergone appropriate testing and for those supplements that have been tested, the results are not consistent with the claims.

Poor sleep habits are associated with suppressed immunity and more frequent illness. Sleep deprivation can also reduce the positive immune response to a flu shot. High levels of stress increase susceptibility to colds and the flu and can lead to more sick days from work or school. Stress and poor sleep habits tend to occur together, creating a double negative effect on the immune system.

In order to have your best chance of staying healthy this year you should exercise every day, eat a healthy diet, manage your stress, and get enough sleep. Additionally, follow the traditional advice to get a flu shot, wash your hands frequently, stay away from people who are sick, and stay home yourself if you are ill.

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How to prevent the flu: Go for a walk, then take a nap.

Cold and flu season is approaching. If you haven’t gotten a flu shot yet, now is the time. And of course you know about washing your hands frequently and steering clear of people who are sick. But did you know that regular exercise, good nutrition, reducing stress, even getting enough sleep can help you prevent getting sick? It’s true, as I explain in my Health & Fitness column in the Aiken Standard this week.

You can learn more about seasonal flu  and the flu vaccine from the Centers for Disease Control and Prevention.

Handwashing is among the most important things you can do to stop the spread of the flu and other viruses. You have probably been doing it wrong, so you may want to learn this song. Perfect timing, since today is Global Handwashing Day. You could probably learn a thing or two about drying your hands, too.

Getting enough sleep is a good idea. In fact, lack of sleep can have a detrimental effect on your immune system, increasing the chance you will get sick. Another study showed that sleep following a vaccination enhanced the effectiveness of that vaccine.

Adequate nutrition is important for a healthy immune system. That said, there is no evidence that supplementing any particular nutrient will be beneficial unless, of course, there is a clear deficiency. In fact, one supplement company paid $23 million to settle a class action lawsuit regarding false claims that it prevented colds.

And that brings us to exercise. Regular moderate exercise enhances  immune system function by stimulating immune cells but prolonged vigorous exercise can impair the immune system and increase the risk of infections, especially upper respiratory tract infections. Research also shows that exercise prior to a flu shot improves the immune response to the immunization.

If you remember nothing else from this article, go for a walk before your flu shot,  then take a nap!