Health
Boost Your Flu Shot Effectiveness with These 6 Foods to Eat and Avoid
As flu season approaches, it’s crucial to take steps to protect yourself from viral illnesses. The Centers for Disease Control and Prevention (CDC) emphasize that getting a flu shot annually is the most effective way to reduce the risk of seasonal flu and its complications. However, lifestyle factors like diet can significantly influence how effective your flu shot will be. Jennie Stanford, MD, FAAFP, DipABOM, a double board-certified physician, shares insights on which foods can boost or hinder your flu shot’s effectiveness. Here are the six best and worst foods to consider.
Fatty Fish
Eating fatty fish such as salmon and sardines can help fight inflammation due to their richness in polyunsaturated fats (PUFAs), specifically omega-3 fatty acids. A 2010 study highlights, “The anti-inflammatory effects of marine n-3 PUFAs [such as the omega-3s EPA, DHA, and DPA] suggest that they may be useful as therapeutic agents in disorders with an inflammatory component.” If seafood isn’t to your taste, consider chia seeds, olive oil, and avocados as alternative anti-inflammatory foods.
Processed Foods
Processed foods are high in sodium and refined carbohydrates, which can lead to inflammation. These are often found in fast food and pre-packaged items like chips, cookies, and frozen meals. Stanford warns that these foods “can make side effects worse after vaccinations,” making them a poor choice if you want to maximize your flu shot’s effectiveness.
Berries
Berries are packed with antioxidants, which can help boost your immune system. Stanford notes that their high antioxidant content makes them particularly beneficial during cold and flu season. Other antioxidant-rich foods like leafy greens, turmeric, and green tea can also enhance your flu shot’s effectiveness.
Foods High in Added Sugars
Foods loaded with added sugars can contribute to inflammation, potentially undermining the benefits of your flu shot. Sweet treats like ice cream, cake, and candy fall into this category. Instead, try satisfying your sweet tooth with natural sources of sugar, such as high-fiber fruits.
Alcohol
While there is no definitive data showing that drinking alcohol immediately before or after your flu shot compromises its effectiveness, frequent alcohol consumption can negatively impact your immune system. The Alcohol and Drug Foundation (ADF) explains, “The immune system is made up of two parts: The innate immune system: this provides general immunity by responding to viruses, bacteria and other microorganisms that can cause disease [and] the adaptive immune system [which impacts] your immune memory.” Drinking affects both parts of the immune system, potentially reducing your body’s ability to respond to the flu shot.
Antioxidant-Rich Foods
In addition to berries, other antioxidant-rich foods can also help increase your flu shot’s effectiveness. Leafy greens, turmeric, and green tea are excellent choices. These foods can boost your immune system, making it easier for your body to respond effectively to the flu vaccine.
Taking steps to enhance the effectiveness of your flu shot through diet can make a significant difference in your overall health during flu season. By incorporating anti-inflammatory and antioxidant-rich foods while avoiding processed foods, added sugars, and excessive alcohol, you can give your immune system the support it needs.
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