Four Ways to Avoid the Flu

As this year’s cough and cold season peaks, it’s important for everyone to take steps to protect themselves against the dreaded flu. Flu shots are a great defense: they work by exposing your immune system to a very small amount of the virus. This is not enough to make you sick, rather, it allows your body to recognize the virus and build antibodies to fight it. This way, the next time you are exposed to the virus, your immune defenses are prepared to fight it off. However, getting a shot may not be enough. The effectiveness of the flu vaccine will vary from person-to-person, but there are steps you can take to maximize your inoculation. Check out these four tips to help you stay healthy.

1. Get a flu shot each season.
Every year, a new vaccination is created that best predicts the offending viruses that will spread in our communities. Getting a flu shot each year will protect you from the new viruses.

2. Make the most of your shot.
To allow your body to produce the best immune response to the vaccine, it is important to be in good health and free of any cold symptoms when getting the shot. Regular physical activity and exercise are also important for the best immune boost, particularly on the day of vaccination.

3. Practice germ prevention.
Avoid touching your eyes, nose and mouth where germs can enter. Wash your hands regularly, especially before eating or after coming into contact with germs. Be mindful that germs spread on common areas like doorknobs, keyboards and handles.

4. Follow a healthy lifestyle.
Eating healthy, being physically active and getting enough sleep will help keep your immune system in tip top fighting shape.

Bottom Line: Flu activity typically peaks in January or February, so while it is ideal to receive the flu shot in late fall, it’s not too late to get the vaccine. It takes about two weeks to build up immunity against the flu following the vaccination. Find a flu clinic near you with the HealthMap Vaccine Finder.

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Reduce Chronic Disease with Omega-3 Fatty Acids

Diet and lifestyle play a huge role in the development of chronic diseases. Risk factors including inflammation, high cholesterol and insulin resistance can lead to diabetes, heart disease and obesity. With the prevalence of these diseases in the United States slowly increasing, it is important to focus on minor nutrition upgrades in your diet to help lower your risk of chronic disease.  A recent study looked at the benefits of omega-3 fatty acids, which have been shown to reduce systemic inflammation and provide a multitude of other benefits.

A randomized, controlled study assessed the impact omega-3 fatty acids would have on biomarkers of fatty acids, triglycerides, HDL/LDL and total cholesterol levels, markers of inflammation including C-reactive protein and glucose/hemoglobin A1C. Fifty-nine adults with pre-diabetes or metabolic syndrome were included in this 8-week study. Each participant was provided supplements containing polyunsaturated fatty acids. The participants received corn oil, botanical oil or fish oil supplements. The botanical oil was rich in alpha-linolenic (ALA) fatty acids and the fish oil supplement in eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids.

The results indicate that supplementation with botanical oil and fish oil has the ability to improve disease biomarkers in adults with type 2-diabetes and metabolic syndrome. Specifically, fish oil supplementation increased blood levels of omega 3 fatty acids, decreased triglycerides, increased HDL (good) cholesterol, and reduced hemoglobin A1C and C-reactive protein levels. Botanical oil decreased total cholesterol and LDL (bad) cholesterol. The patients that received supplementation with corn oil did not show any significant changes in disease markers from baseline to post-supplementation treatment.

Bottom Line: Omega-3 is an essential fatty acid, which means the body cannot make it -- we must get it from our food. Walnuts, flax seeds and leafy vegetables are sources rich in ALA omega-3 fatty acids. Oily fish is rich in EPA and DHA omega-3 fatty acids. It is recommended to consume two servings of oily fish per week for healthy adults, equating to approximately 500 mg of EPA and DHA. If you do take a fish oil supplement, check that it contains EPA and DHA fatty acids.

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Love Your Heart with Cocoa Flavanols

Chocolate is rarely thought of as a nutritious food, yet it contains plant-based chemicals that provide positive health benefits. Chocolate is derived from cocoa beans found within the pod-like fruits of the cacao tree. Cocoa beans are fermented, roasted and ground into a rich-tasting powder that contains flavanols. Previous studies have shown that a higher intake of flavanol-containing foods can improve arterial function in individuals at risk for cardiovascular disease. A new study sought to evaluate whether consumption of cocoa flavanols can also help to maintain cardiovascular health in healthy individuals.

Included in this study were 100 middle-aged adults (ages 35 to 60 years of age). Individuals were healthy men and women without history, signs or symptoms of cardiovascular disease, myocardial infarction, stroke, peripheral arterial disease or medications. Excluded from this study were those with cardiovascular disease, diabetes, kidney failure, acute inflammation, heart rhythms, alcoholism and vitamin supplement use.

Participants were divided into two groups: an intervention group and a control group. The intervention group consumed a drink containing 450mg of cocoa flavanol twice daily for one month. The control group consumed a drink that contained no cocoa flavanol. Compliance was measured by the return of empty packets at the end of the trial. The primary end point measured was flow mediated vasodilation (a measure of endothelial function used to evaluate cardiovascular risk) and secondary endpoints measured were specific plasma lipids and blood pressure.

At the end of the one-month trial, consumption of cocoa flavanol resulted in an increase in flow mediated vasodilation over the control group by 1.2 percent. Secondary end point measurements showed a significant decrease in systolic blood pressure by a 4.4mmHg and a significant decrease in diastolic blood pressure by 3.9mmHg. This decrease in blood pressure was noted to have effects similar in size to that of blood pressure lowering medications.

By applying the Framingham Risk Score (a risk assessment tool used for estimating the risk of a heart attack over the next ten years) to the individuals in this study post-intervention, cocoa flavanol consumption was found to predict significant lowering of the ten-year risk by thirty percent overall for coronary heart disease, cardiovascular disease, myocardial infarction, and death from coronary heart disease or cardiovascular disease. Stroke risk was not significantly decreased.

Bottom Line: The results from this study support the hypothesis that cocoa flavanol intake has the potential to support the maintenance of cardiovascular health via improvements in endothelial function. Before reaching for that chocolate bar, remember that not all chocolate is created equal. Levels of cocoa flavanols vary widely from brand to brand. Pure cocoa powder has the most antioxidants, followed by dark chocolate. 

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