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    Is There A Way To Really Outsmart Your Flu? Experts Weigh In

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    Per South Africa’s National Department of Health, between 6 000 and 11 000 South Africans succumb to flu every year, a rather concerning stat considering how widespread flu information is. Winter season is synonymous with increasing flu cases, with new flu strains constantly doing the rounds. Just this year alone how many of these statements have you heard: “This flu just won’t go away” or “I’ve had this stubborn cough for almost a month now despite having taken meds”. Some might even argue that since COVID-19 brought the world to its knees, flu season has just never been the same. New research published in the Nature Microbiology journal, in February 2025, suggests that flu cases have particularly gotten bad because a common strain of flu has become ‘smarter’ at surviving. Is there actually any hope?READ MORE: Important Info To Familiarise Yourself With This Flu SeasonWhat Did The New Study Find?The study found that influenza A viral particles can actually adapt their shape to remain infectious and stick around longer, ultimately driving up flu cases. While analysing influenza A particles in a lab to monitor their response  to environmental conditions, researchers discovered that “the particles could change their shape to be either spheres or larger filaments (a slender shape) to better infect cells based on certain environmental conditions.” This metamorphosis is the reason behind flu A sticking around longer and ripping through the existing immunity your body has built up. “Though this isn’t a completely new discovery, researchers just hadn’t observed this specific shape-shifting in the flu before. With a change in genome (the entire set of DNA instructions found in a cell), it can rapidly change shape to its survival advantage,” says Dr Thomas Russo, a professor and chief of infectious disease at the University at Buffalo in New York. What is important for general masses to know is that viruses are living organisms that change form and shape, says Dr Gulam Karim, Medical Director at TruMD. “For instance, AH3N2 and AHN1 were the most common strains in 2024, and now we have moved on to new strains in 2025,” he explains.READ MORE: These Are The 7 Best Tips To Stay Super Healthy During Flu SeasonWhat Is Flu A and Flu B?The flu comes in four different strains, namely – A, B, C and D, with A and B being the most common in human population and responsible for the rise in flu cases in winter and autumn, according to the Centers for Disease Control and Prevention (CDC).Flu A can infect people and animals, while flu B is mostly a human virus. There are also 130 different subtype combinations of flu A, while flu B has just two lineages (B/Yamagata and B/Victoria), per the CDC. Fun fact: B/Yamagata strains haven’t been detected since the COVID-19 pandemic began, so flu B is technically down to just B/Victoria right now.On the whole, flu A viruses tend to cause a more intense illness, notes Dr Russo. “Both flu A and flu B can be lethal, but flu A tends to cause more severe disease,” he says. Another major difference, according to Dr Amesh Adalja, an infectious disease physician: Flu B “does not cause pandemics,” but flu A does.READ MORE: Heads Up – Flu Season Has Already Begun. Here’s How To PrepareAre We Doomed?Think of the flu as an ongoing war that may strike at any minute and it better not catch you slacking! Most medical experts suggest that getting the flu vaccine at the start of flu season is still the best defence against flu symptoms becoming complicated, therefore rendering you gravely ill, especially amongst vulnerable populations (these include the elderly, children, people with diabetes, high blood pressure, chronic illnesses such as autoimmune disorders or immune deficiencies such as HIV/Aids and Tuberculosis.) Very NB to keep in mind is that being vaccinated against the flu isn’t a surefire guarantee that you won’t get infected. “I want to emphasise 90 percent of the time is eating well, exercise, taking relevant supplements, etc, keeping warm – basically, general good health practices – work too,” says Dr Karim.Dr Tamsyn Lee, a senior medical doctor at TruMD adds: “If possible, work from home and maintain a safe distance from others. But, also find a balance between staying indoors because good ventilation is important due to the way the flu virus is transmitted. Anything that helps with building good immunity is encouraged – enough sleep, managing stress and a well-balanced diet,” she advises. More

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      Important Info To Familiarise Yourself With This Flu Season

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      ‘Tis the season for sniffles, groggy throats and itchy inner ears, and we don’t mean to sound like your GP here but… have you gotten your flu shot yet? The best time to get it is before the flu/cold strikes, advises Dr Gulam Karim, Medical Director at TruMD, an innovative healthcare platform that offers instant virtual consultations via a team of certified medical professionals and wellness experts.Between 6 000 and 11 000 South Africans die from flu every year, according to the National Department of Health – and of these deaths, 50 percent of the cases strike the elderly. If you’re a bit on the hesitant side to get jabbed by a needle, we totes get it (after all, there’s just no getting used to a needle sting). The flu shot can leave you feeling crappy too with some mild side effects that usually disappear after a day or two. Let’s get down to the basics…READ MORE: These Are The 7 Best Tips To Stay Super Healthy During Flu SeasonWhat Is Flu?First things first, flu is short for influenza. “It’s caused by a virus called haemophilus influenzae, which has different strains from year to year. These different strains develop into viruses that attack the immune system. The most vulnerable people are usually the elderly, young children and the undernourished,” explains Dr Gulam, stressing that good nourishment coupled with healthy lifestyle choices lessens one’s chances of a flu infection, but doesn’t necessarily make you immune to it.There are also those populations that are more vulnerable than others, per Dr Gulam. “These are people with diabetes, high blood pressure, chronic illnesses such as autoimmune disorders or immune deficiencies such as HIV/Aids and Tuberculosis,” he says, adding that a normal flu virus usually lasts three to four days and goes away with just basic over-the-counter treatment.“The percentage of people that die from influenza is very small – unless they have a concomitant disease that goes with it.”Dr GULAM KARIM, MEDICAL DIRECTOR AT TRUMDWhat Exactly Is In A Flu Shot?The flu vaccine is actually manufactured by using specific virus strains, says Dr Gulam. “Let’s assume that there were three different, but common, strains throughout the world in the previous year, then those three will be used to create a virus vaccine or an attenuated virus. The viruses are multiplied or intermarried millions of times, thereby making them weak. This intermarriage ensures that the next virus becomes weaker and weaker. The best time to get a flu shot is during autumn and before winter,” explains Dr Gulam, warning that some people do experience side effects. What’s injected into your body, in the form of a flu shot, does no harm as it’s a completely weakened virus, he adds. In addition, getting a flu vaccine after recovering from the flu is still encouraged. It helps protect you from other influenza strains and reduces the risk of future infections.READ MORE: What Is Oxidative Stress? Causes And How To Reduce It, According To ExpertsCan A Flu Shot Replace Good Nutrition?Definitely not, chimes in Dr Tamsyn Lee, Senior Medical Doctor at TruMD. “Nothing replaces good nutrition and a balanced lifestyle. Vitamin C and other micronutrients have alternative bodily functions other than protecting you against illnesses and pathogens,” says Dr Lee, urging that we think of the flu vaccine as a precaution rather. “It protects against serious illness and influenza complications such as pneumonia by preventing hospitalisation,” she warns.Dr Gulam adds: “If the flu doesn’t improve after two to three days, we strongly recommend seeing a medical doctor. Nourishment, bed rest, and taking basic treatment to prevent the flu from becoming pneumonic are vital. Even if it’s a viral pneumonia, it just means that you need additional support until the virus strain is relieved. Doctors may administer oxygen and there may be a need for an antibiotic at that point because you don’t want it to progress to a bacterial infection.”“It’s important to eat fresh vegetables and fruit during flu season.”DR KARIM GULAM, MEDICAL DIRECTOR AT TRUMDWhat Side Effects Should I Look Out For?The more common side effects include things like a minor fever, muscle aches, headache, very mild flu-like symptoms, but they also don’t usually last longer than a day or two, says Dr Lee. 1. Shoulder sorenessIf you receive the flu shot as an intramuscular injection (a.k.a. in your arm, typically), you have a 10 to 64 percent chance of experiencing some muscle soreness in your upper arm, according to the CDC.That’s because the needle is injected directly into the muscle, causing microscopic damage to the cells, and is designed to cause an inflammatory immune system response. You can take an over-the-counter pain reliever while you wait for the soreness to fade, but if the pain is very noticeable or decreasing your mobility, Dr Amesh Adalja, an infectious disease physician, recommends checking with your doctor.2. Redness or swelling at the injection siteAnytime you pierce the skin and put something into the body, it can cause a topical reaction, says Dr Adalja. This is just a sign that your immune system is activating. But the redness and swelling where your shot was administered is a common side effect that typically only lasts a few days. It’ll go away on its own, but if it’s really bugging you, you can take ibuprofen or paracetamol.3. Body achesAny vaccine can cause body aches because of the way in which they activate the immune system, says Dr Adalja. If you’re feeling sore in places other than your arm, it’s usually nothing to worry about, though Dr Adalja notes that the flu shot does take two weeks to become fully effective – so your body aches could be a sign of the actual flu, since viral strains are probably circulating around the time you get the vaccine.“The flu shot does take two weeks to become fully effective…”Dr Amesh Adalja, infectious disease physician AT THE JOHn hopkins center of health security4. Itching at the injection site or a full-body rashThis would signal an allergic reaction, but “it’s very rare to have an allergic reaction to the flu shot,” notes Dr Adalja. “There are lots of myths about egg allergies and the vaccine,” he explains – because most flu shots and nasal sprays are manufactured using technology that involves small amounts of egg proteins, as the CDC explains.“If you can eat scrambled eggs, you’re not going to have a problem with the flu shot,” says Dr Adalja. If you have a confirmed egg allergy, you can likely still get the shot, per the CDC.That said, if you experience severe itching at the injection site, a rash all over your body, or signs of anaphylactic shock, seek immediate medical attention. And if you’ve had an allergic reaction to the flu shot in the past, you are among those few groups of people who the CDC recommends skip the flu shot.READ MORE: 12 Foods That Will Help You Survive Cold and Flu Season5. FeverYou probably won’t get a fever because of the vaccine, but if you do, it should be low-grade (i.e. less than 38 degrees). If it’s higher than that, don’t blame your flu shot – you probably have a totally unrelated illness. “Remember that you’re getting the vaccine at the height of respiratory virus season,” says Dr Adalja. “So you may have been incubating another virus [without knowing it].”And once again (for the people in the back!): The flu shot cannot give you the flu. While some flu vaccines contain virus strains, they’re not live strains, so they can’t get you sick. Meanwhile, some flu shots don’t contain the virus at all (they only contain a specific protein from the influenza virus), per the CDC.6. Dizziness or faintingThis is less a side effect of the vaccine itself and more a side effect of a needle phobia, explains Dr Adalja. If you think you might have a stress reaction or faint, give your health care provider a heads up so they can make sure you stay seated after the shot to prevent injury.“If flu vaccine side effects worsen, last longer or don’t respond to basic symptomatic treatment like paracetamol, fluids and bedrest, then it is advisable to seek medical intervention as soon as possible.”Dr Tamsin lee, senior medical doctor, at TRUMDAt What Point Should I Start Taking My Side Effects Seriously?Very important to note is that if the symptoms worsen, last longer or don’t respond to basic symptomatic treatment like paracetamol, fluids and bed rest, then it is advisable to seek medical intervention as soon as possible. “A very rare side effect is probably an anaphylactic or allergic reaction. This is why it’s important for doctors to take a patient’s medical history to ensure that they don’t have something like an egg protein allergy,” says Dr Lee.READ MORE: The Proven Health Benefits Of Getting OutdoorsNot Keen On The Flu Jab?A healthy and balanced diet can still do wonders by boosting your immune system and helping fight off flu (and other infections), notes Dr Karim. Just ensure that your diet has enough vitamins C and B6, zinc, iron, selenium, amongst other nutrients. “The problem is that a lot of our food is modified – and sometimes we don’t really know what we’re eating. It’s important to eat fresh vegetables and fruit during flu season. These usually have all the vitamins needed to maintain a healthy immune system,” says Dr Karim. He adds that certain illnesses such as flu are so commercialised that people go into a frenzy about vitamin C supplements when they can simply eat oranges. In addition to good nutrition, Dr Lee stresses the importance of precautionary measures such as basic handwashing, keeping a safe distance between yourself and others, cleaning surfaces regularly, amongst others.Parts of this article were originally published on Women’s Health US – additional reporting added by the Women’s Health SA team. More

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      These Are The 7 Best Tips To Stay Super Healthy During Flu Season

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      Flu season typically peaks during the colder months when people spend more time indoors, making it easier for viruses to spread. To reduce your risk of getting sick, it’s important to strengthen your immune system and adopt protective habits. In response, vaccines are produced that enable us to fight off the prevalent viral strains. Aside from getting the flu shot, there are steps you can take to stay healthy during flu season and prevent yourself from getting sick.Get Some ExerciseA study reveals that people who exercise regularly are less likely to get sniffy. Exercise creates more of those virus-fighting white blood cells, so you’re prepared if you get infected, says Lerato Sikhosana, a senior virology registrar at the National Health Laboratory Service. As to the best exercise? Nothing too crazy – a 2023 study maintains that sticking to moderate physical activity over the long term is the best approach. Walking, aerobic exercises, cycling, running or swimming are all good options. Eat Phytochemical Foods“There’s limited evidence, but colourful fruit and vegetables are thought to have antioxidant and anti-inflammatory properties. These include peppers, broccoli and garlic,” says doctor Tamlyn McKeag. Try making a nutrient-rich soup – it’s nutritious comfort food. Other anti-inflammatory foods: citrus, ginger, honey, fatty fish and chicken soup. READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs InEat Your ChickenIf you’re low on protein, you’re also lowering your immune system. Some immune-boosting chemicals, like cytokines, need extra proteins to ward off viruses, says Sikhosana. Be sure to get your fill of chicken, eggs and chickpeas to stay strong.Get A MassageStudies show that getting a massage improves immunity by enhancing circulation of cells that kill viruses. Massages also lower the stress hormone cortisol, which has been shown to kill immune cells. The perfect excuse for a spa day. Can’t afford one? Try yoga, which tones as you stretch and twist. Or reflexology or DIY lymphatic drainage.READ MORE: Heads Up – Flu Season Has Already Begun. Here’s How To PrepareGet VaccinatedClicks pharmacist Waheed Abdurahman says vaccines are best when administered early – around March – to build your immunity – but is still effective now. “It’s also important to get your flu vaccination every year to get up-to-date protection against circulating strains,” he says. While some are sceptical about vaccines, the World Health Organisation endorses it. Get yours at Clicks – most medical aids cover it.Take A SupplementBoost your immunity with natural medicine like elderberry or African potato extract, and make sure your multivitamin has Vitamins C and D in them, so you’re less likely to get sick, says Abdurahman.READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies More

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      Heads Up – Flu Season Has Already Begun. Here’s How To Prepare

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      Nothing marks the end of summer quite like the onset of flu season. This year, it’s arrived a full four weeks earlier than last year – the earliest start since 2010. Typically, flu season in South Africa starts in April and peaks in early June.In case you weren’t sure, the flu is a virus, meaning it grows and changes in time, like a living organism. Every year, flu strains change, and our bodies need to keep up to fight infection. “While some people let these viruses run their course without taking precautionary steps, people must know that complications from flu, like pneumonia and the effects of flu combined with other health conditions, can be very serious, even fatal,” warns Dr Noluthando Nematswerani, Head of the Centre for Clinical Excellence at Discovery Health.Which Strains Are Circulating This Flu Season?Every February and September, the World Health Organisation (WHO) organises technical consultations to recommend the viruses to include in influenza vaccines for the upcoming Northern and Southern Hemisphere influenza seasons. Since the influenza virus is constantly evolving, updating vaccines is crucial to ensure their continued effectiveness against circulating strains.This year, the trivalent vaccine has been formulated to protect against these three strains that are expected to be most prevalent during the 2025 flu season in the Southern Hemisphere:Influenza A (H1N1): One of the most common in recent years, which is sometimes referred to as swine flu.

      Influenza A (H3N2): Another common influenza A strain that typically circulates each year. It is often associated with more severe illness in older adults.

      Influenza B (Victoria lineage): This strain is also frequently found in circulation and has been shown to demonstrate elevated infection rates in children.READ MORE: 10 Cold And Flu Remedies That Actually WorkWhat Should I Do During Flu Season?While an early start doesn’t mean that this flu season will be more severe than others, it does mean it’s time to ramp up your medicine closet’s supply and schedule your flu vaccine, if you haven’t done so already. To prevent spreading the flu or keep yourself from getting sick, add these practices:Wash your hands often

      Cover your coughs and sneezes with your elbow or a tissue

      Avoid close contact with people who are sick

      Stay home if you are feeling unwellPer the National Institute for Communicable Diseases, if your symptoms worsen or don’t improve within three to seven days, seek medical attention.Is It Too Late To Get Vaccinated?Short answer: no. Although the vaccine is most effective when given before the season starts, “it is not too late to get vaccinated,” says the NICD in a press release. “Protection develops about two weeks after vaccination, and annual vaccination is needed as flu viruses change over time and protection does not last from one year to the next.”READ MORE: Missed A Dose? It Could Be Costing More Than You ThinkWhy Should I Get The Flu Vaccine?The vaccine protects not just yourself but others around you from getting ill or with serious complications. For most people, flu symptoms are mild and resolve in a few days. But for some, influenza can lead to severe illness, hospitalisation, or even death. Those most at risk include:Pregnant women

      People living with HIV

      Individuals with chronic conditions like diabetes, lung disease, heart disease, tuberculosis, kidney disease, or obesity

      Older adults (65 years and older)

      Children younger than 2 yearsGiven the burden of disease already plaguing South Africans and a lack of water in some provinces, leading to a decline in basic hygiene, it’s more important than ever to prevent the onset of the flu. Aside from eating foods that boost your immunity and taking your vitamins, getting a vaccination is the best defence against new strains of the virus.Although the vaccine is most effective when given before the season starts, it’s not too late to get vaccinated. Protection develops about two weeks after the jab, and annual vaccination is needed since flu viruses change over time and protection does not last from one year to the next.How Do Vaccinations Work?Once you’ve been injected, your body develops the necessary antibodies to fight off the flu, which usually takes about two weeks. For this reason, now is the best time to get vaccinated – by the time flu season hits, you’re likely immune. And the idea that the vaccine makes you sick? It could happen that you are exposed to the flu virus before or during the two-week period that it takes to develop virus antibodies or become exposed to a circulating seasonal strain not included in the vaccine. Other illnesses, including the common cold, can have similar symptoms to the flu.READ MORE: “I Ignored My Symptoms For 10 Years. It Turned Out To Be This Life-Altering Condition.”Where Can I Get The Flu Shot In South Africa?Pharmacies in your area should be able to administer the shot. You can try Medirite, Clicks and Dis-Chem. Public health clinics and hospitals also offer the jab.You Can Get The Flu Vax For Free If…The National Department of Health provides influenza vaccination free of charge to healthcare workers, individuals aged 65 years and older, individuals with cardiovascular disease (including chronic heart disease, hypertension, or stroke), diabetes, chronic lung disease (including asthma, or chronic obstructive pulmonary disease), immunosuppressive conditions (e.g. living with HIV and AIDS, or malignancy), as well as pregnant women. More

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      10 Cold And Flu Remedies That Actually Work

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      When you’re sick, you’ll try just about anything to feel better – even that thing you heard about from your best friend’s sister’s neighbour (who’s very much not a doctor, BTW). But uh, some cold and flu remedies aren’t as legit as they seem (yeah, I’m looking at you, echinacea). Here’s how to know which ones can absolutely help you feel better, and which ones, well, are flat-out unhelpful.1. Nasal SpraysIf you’re congested, you want to target the source of your woes (i.e., your nose). Intranasal steroid sprays can reduce inflammation in your nasal passages, moisten mucus membranes to limit irritation, and help flush out secretions to ease congestion. Dr. Kathleen Dass, an allergist and immunologist, recommends treating your symptoms with one of these sprays, saying they may even work better for symptom management than antibiotic use, if your cold or flu turns into a sinus infection too (you’ll still want to snag those antibiotics though, to knock out the underlying infection).2. RestYour mother always told you to get plenty of rest when you’re sick, right? It turns out there’s some science behind that; Dass notes that research has shown deep, restful sleep plays a factor in increasing your body’s antibodies, especially after vaccination.But that’s not the only reason to catch some extra zzz’s during cold and flu season: a 2024 literature review found that chronic sleep disturbances are linked to higher inflammation levels and a subsequent risk of infections. 3. Saline IrrigationSaline irrigation (like, using a neti pot or an OTC saline spray) isn’t necessarily as helpful as steroid nasal sprays, though it can make you feel better in the short-term: “They have limited evidence supporting them, [but] the rinses can provide symptomatic relief by allowing you to clear your mucus,” says Dass.Since the only ingredient is water (salt or distilled, sterile water), these rinses may be a good choice for people avoiding medication, though Dass advises cold and flu sufferers not to use a saline rinse if you have pressure in your ears – it may make it worse.Another thing worth noting: use distilled, sterile, or previously boiled water in that neti pot to avoid contamination, per the FDA. You can also use both steroid nasal sprays and saline irrigation methods together – just make sure to use the saline irrigator first to clear out sinuses, followed by the steroid spray, to increase its effect, says Dass.4. HydrationYour mother probably also told you to drink lots of fluid when you’re sick, and she wasn’t wrong about that either. “Cytokines, [a group of proteins] which help us fight infections, can also cause headaches, fevers and aches,” says Dass. “Staying hydrated can help boost your cytokine immune response [and reduce those symptoms].”Dass recommends getting hydration from a variety of sources, not just water, so broths, electrolyte drinks and fruit juices count, too, but avoid drinks that contain a lot of sugar, as well as caffeine and alcohol, as they may make you feel worse.READ MORE: 5 Effective Ways To Beat The Dreaded Afternoon Slump5. DecongestantsNasal decongestants and oral decongestants work by narrowing the blood vessels in the lining of the nose, which reduces blood flow and shrinks the nasal tissues.Basically, they make breathing through your nose way easier – but there are a few caveats: You can’t use a nasal decongestant for more than three days without risking dependency and worsening congestion after stopping; oral decongestants, on the other hand, aren’t necessarily linked to dependency, but aren’t as effective and come with a few potential side effects, says Dass.“[Be cautious] with oral decongestants, as they can cause dizziness, agitation, increased heart rate, or increased blood pressure,” says Dass. “You [also] should not mix alcohol with an oral decongestant.”READ MORE: 5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It6. Multi-Symptom ProductsInstead of taking three or four different over-the-counter (OTC) drugs to combat your variety of symptoms, take a multi-symptom product to simplify the process. Dass says these products usually have anti-inflammatories to treat fever and minor aches; antihistamines for nasal and throat symptoms; decongestants for congestion; and dextromethorphan to relieve a cough.But pay attention to the ingredients in whatever brand you’re using to make sure they don’t react with any other medications you’re currently taking. Be aware of any that contain diphenhydramine (a.k.a. Benadryl), which can make you sleepy, and could be dangerous if you’re driving.7. Vapour rubNo smell is more synonymous with sickness than that of vapour rub, like Vicks VapoRub, the topical gel containing menthol and eucalyptus. But there’s no denying that it works as a colds and flu remedy, especially for nighttime coughs and congestion. “Vapour rubs will not help cure colds or influenza,” says Dass, “but it may help provide symptom relief.”That’s because the menthol in those rubs tricks your brain into thinking you’re breathing through an unstuffed nose, which is really useful when you’re trying to get some much-needed sleep. (But don’t share your vapour rub with very little kids – Dass says it’s not safe to use in children under 2.)8. Steam and HoneyFor severe congestion that just won’t quit, Dass recommends thinning your mucus – so you can clear it out more effectively – with a number of different methods.In addition to soothing a sore throat, honey can also loosen congestion, says Dass, so add some to a cup of tea (bonus points for hydration!). Sitting in a steamy bathroom while the hot water runs can offer the same relief. If you’re still having a hard time breaking up congestion, an OTC medication containing guaifenesin (like Mucinex) can promote mucus thinning as well.READ MORE: Missed A Dose? It Could Be Costing More Than You Think9. Pain RelieversIf your cold or flu has you feverish and achy, an OTC pain reliever can provide some relief, like paracetamol, aspirin, ibuprofen, and naproxen.Most people can take the recommended doses (typically two pills) every four to six hours, but Dass notes that no one should exceed more than 4,000 milligrams (or eight extra-strength tablets) of paracetamol in a 24-hour period; and that people with GI issues, like ulcers or heartburn, should avoid ibuprofen.10. ZincAccording to the National Center for Complementary and Integrative Health (NCCIH), zinc (taken orally, as with lozenges, tablets, or syrup), can help reduce the length of colds when taken within 24 hours after symptoms start.Again, that’s only for oral forms of zinc, though – per the NCCIH, intranasal zinc (e.g., swabs and gels) have been linked to severe side effects like an irreversible loss of the sense of smell. It should also be noted that oral zinc comes with its share of side effects, too, like gastrointestinal upset, as well as drug interactions with antibiotics and penicillamine (a drug used to treat rheumatoid arthritis).Remedies To Skip:1. Vitamin CVitamin C can definitely be part of a healthy diet, but where most people go wrong with this remedy is waiting until they actually feel sick to start taking it. “For vitamin C to be most effective, you have to take it every day,” says Dass. It has a cumulative effect, working better when it’s used to keep you healthy (as opposed to magically making you better once you’re already sniffling).And don’t fall for the idea that a high dose of vitamin C will give you a bigger benefit: Dass says that the recommended dose is 200 milligrams daily (and it’s best to get that through the foods you eat). Taking more than 400 milligrams won’t mean double the benefits – you’ll just pee out the excess that your body doesn’t use.2. ProbioticsIt seems like a lot of our health problems can be linked to our guts, which is why using probiotics for any number of ailments seems like a reasonable strategy.But while they might work for your digestive health, Dass says probiotics haven’t been proven to speed up the recovery of colds and influenza. The National Center for Complementary and Integrative Health agrees, saying that the evidence linking probiotics to respiratory health is weak and some people may experience gastrointestinal side effects during probiotic use, like gas.3. ChilliThe primary ingredient in spicy food, capsaicin, has potential health benefits. However, high-quality clinical evidence does not confirm its benefits in helping recover from colds and flu. Plus, if you eat too much, it could upset your stomach – not ideal when you’re already stuffy.4. OnionTempted to stick your foot in an onion-stuffed sock? Studies show that the antioxidant, antimicrobial and anti-inflammatory properties are promising for the treatment of respiratory conditions like asthma and also for illnesses like colds and flu. However, studies are still needed to narrow down specific forms of onion and their effectiveness. For instance, scientists aren’t sure if cooking onions hinders their efficacy. Also, contamination of the onion or overdose is also possible. Stick to the usual onion consumption: curries and tuna salad.This article by Sarah Bradley was originally published on www.womenshealthmag.com. More

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      What To Know About Swine Flu Symptoms + What To Do

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      This season, the winter flu has come, with health officials warning about the reported cases of swine flu (now called N1H1). Here’s what to know about swine flu symptoms and how it differs from the ‘regular’ flu.

      What is swine flu?

      To answer this, we need a brief science lesson. Within the flu family, different strains exist. The ‘typical’ flu differs from swine flu (called Influenza A (N1H1)) because it’s a different strain.

      N1H1, or ‘swine flu’, is so named because it usually circulates in pigs but is now infecting people. This doesn’t mean people are getting sick from interacting with pigs – the virus spreads from humans to humans. This is called a “variant influenza virus”, according to the World Health Organization. And, interestingly, the same virus was also called the Spanish flu in 1918.

      Other strains that people have been infected with include influenza B/Victoria and influenza A(H3N2).

      What are the swine flu symptoms?

      According to the Western Cape government, these are the typical symptoms of N1H1:

      A sudden onset of high fever (usually above  38.3°C)

      Cough

      Runny or stuffy nose

      Sore throat

      Headache

      Body aches

      Chills

      Tiredness

      Lack of appetite

      Nausea, vomiting, and diarrhoea

      Many of these symptoms don’t seem much different from the ‘regular’ flu and the treatment is also much the same. However, there are cases when you should seek emergency care, per the Western Cape government:

      Fast breathing or trouble breathing

      Bluish or grey skin colour

      Severe or persistent vomiting

      READ MORE: What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

      What is the treatment for N1H1?

      If your case is mild (and not severe), the Western Cape Government advises the following measures:

      “Stay at home for seven days after your symptoms begin or until you have been symptom-free for 24 hours, whichever is longer,” the website notes.

      Drink plenty of fluids (coffee and tea don’t count here: rather stick to water, electrolyte blends and broth.)

      Take your prescribed medication from a doctor (these may include anti-viral meds)

      Take painkillers to relieve fever and body aches, like paracetamol or ibuprofen. Important: only take pain medication for instances where you have pain or fever.

      Throw away used tissues as soon as possible to prevent the spread of infection

      Wash your hands regularly, to avoid spreading disease.

      READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

      How to prevent getting ill

      Health experts always advocate for regular hand washing, covering your mouth when coughing and sneezing and staying healthy by eating lots of vegetables and drinking plenty of water.

      Also, it’s a very good idea to get a flu vaccine. These can be done at your doctor, clinic or pharmacy. If you’re at risk of having a severe case of flu, you should get a vaccine. Per the South African Government News Agency, people at risk include:

      Adults older than 65

      Pregnant people

      People with underlying illnesses such as heart and lung disease 

      People living with HIV and tuberculosis

      READ MORE: 3 Superfoods To Add To Your Grocery List This Winter 

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      in health and weelbeing

      What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

      by

      Staving off winter viruses is pretty high up on most people’s winter agendas. The good news? You can use food to help you avoid colds and boost your immune system.

      As we slide into winter, your thoughts are likely turning to where the hell you put your beanie, which moisturiser will actually heal your dry, sensitive skin – and what to eat to prevent a cold.

      Yep, cold and flu season is here and staving off the virus is pretty high up on most people’s winter agendas (missing your next scheduled running race thanks to sniffles is no one’s idea of fun). The good news? What you choose to eat and drink can directly influence your immune health.

      So what are the best foods that help you avoid colds and boost your immune system? To get you the intel WH tapped up consultant dietician and head of nutritional research at Heights, Sophie Medlin, to find out her must-eat immunity-boosting foods to stave off the sniffles – plus, why our diet plays such an important role in keeping our immune system healthy.

      Why are nutrients so important for our immune system?

      Our immune system is complex and influenced by many factors, including sleep, exercise, stress and importantly, nutrition, explains Medlin. “It can be helpful to remember that our immune system uses up more nutrients when it is fighting an infection because vitamin C, zinc and others are essential to the functioning of our immune cells,” she says.

      “While there is no one ‘superfood’ which will fight illness on its own, what we put into our body truly is the foundation of our health. Eating a balanced, varied diet rich in plants makes a vital contribution to the function of the cells throughout our body, including our immune cells – 70% of which live in our gut. That’s why the health and diversity of our gut microbiome is one of the most important elements in determining the health of our immune system,” she explains.

      How can food boost your immune system?

      The right combination of vitamins and minerals helps to support our immune system in a multitude of ways, says Medlin – including; “working as antioxidants to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.”

      As mentioned, our gut microbiome plays a key role in our immune function by stimulating immune cell activity. “Consuming a variety of vitamins and minerals through fruits, vegetables and whole grains is essential in supporting the growth and maintenance of these good gut microbes,” she says.

      Important nutrients for our immune system include zinc, vitamin C, vitamin D, selenium, iron and protein.

      In our fast-paced lifestyles, we often rely on convenience foods and therefore struggle to get all of the nutrients we need from our diet. “We also neglect our diet more when we’re stressed and anxious, which makes us more vulnerable,” adds Medlin.

      “Taking a good quality supplement and probiotic can give you an insurance policy by ensuring the right nutrients are always available to help support your immune system even when your diet is less optimal in the short term. That said, as a well-supplemented dietitian sitting writing this with a cold… sometimes, it doesn’t matter how much effort you put in, the bugs will still get you if you’re run down so don’t blame yourself.”

      How can supplements help bolster immune health?

      The question of diet vs supplements is one which is asked a lot, says Medlin, “and the two are often polarised as two sides of a strict dichotomy. In reality, the relationship is much more nuanced. A balanced and varied diet is absolutely the best place to start – it’s the foundation of all nutritional health, and ideally, we would be able to get all of our nutrients from this.”

      However, our busy modern lifestyles can sometimes make it difficult for us to stay on top of what we’re eating and to get the right combination of vegetables and whole foods that we need.

      “There are also environmental factors to take into account,” she says. “Evidence suggests that deteriorating air quality and atmospheric pollution increases our nutritional requirements, as does poor gut health — an increasingly common problem. On top of that, decades of intensive factory farming have depleted the soil of nutrients. This means that the food we grow contains less nutritional value than it used to, making it even harder to get enough of the nutrients we need from diet alone. We also know that caffeine and alcohol deplete our nutrient stores.”

      If you aren’t able to get all of your nutritional requirements from your diet, then nutritional supplementation is a simple, convenient and effective way to bridge the gap. It’ll also ensure that you’re getting the vitamins and minerals you need for a healthy immune system.

      But can you overdo it with supplements?

      When choosing a supplement, Medlin recommends checking the quantity and making sure that any dose is within the safe upper limit (SUL). “It’s essential to make sure that the ingredients — the actual compounds that contain the micronutrients — are high quality and high-impact. That means you’re looking for active, bioavailable forms of the nutrient where possible,” she explains.

      But unless you’re deficient in a certain nutrient, could you do more harm than good by taking supplements? What if you’re trying to avoid colds and boost your immune system?

      “It is certainly possible to overdo it with nutrients,” says Medlin. ‘For example, during the pandemic, we saw people taking ‘megadoses’ of things like vitamin C and D. This makes your body have to work very hard to process and excrete these nutrients which in the end, causes more harm than good.

      “Some nutrients such as B vitamins are water-soluble and your body can easily take what it needs without causing harm, whereas others like vitamin D, vitamin A and vitamin E can build up in your body, causing harm.”

      What are the best immune-boosting foods?

      Here are nine nutrients which have been scientifically proven to benefit your natural immunity. Each can be sourced through the foods listed, (but also found within supplements). To avoid colds and boost immune system, look to these nutrients.

      1. Vitamin A

      Vitamin A is an anti-inflammatory, which provides essential support for your immune system by supporting the production of antibodies.

      Good sources of vitamin A include:

      Cheese

      Eggs

      Red and yellow vegetables

      Leafy green vegetables

      2. Vitamin B6

      B Vitamins help to maintain a healthy immune system by supporting cellular function.

      Good sources of vitamin B6 include:

      Chickpeas

      Oily fish

      Potatoes

      Chicken breast

      3. Folic acid

      Image by Racool Studio on Freepik

      Vitamin B9, also known as folate or folic acid, is another nutrient you need for proper immunity.

      You can get B9 from some food sources, such as:

      Liver

      Spinach

      Rice

      Asparagus

      4. Vitamin B12

      Another B vitamin, this time B12. We only need small amounts of B12, which you can find in foods like:

      Shellfish

      Beef

      Milk

      Eggs

      5. Vitamin C

      The most well-known vitamin for immunity is Vitamin C. It’s an antioxidant, which means it protects your body from toxins that cause inflammation.

      Good sources of vitamin C include:

      Citrus fruit

      Peppers

      Broccoli

      Brussels sprouts

      6. Vitamin D

      While it’s true that we can get vitamin D from sunlight, there’s little to no chance of us getting enough exposure in the winter. For this reason, the NHS recommends everyone take a vitamin D supplement to counteract the lack of sunlight exposure we receive throughout the winter.

      Some foods do contain vitamin D, including:

      Fortified eggs

      Mushrooms which have been treated with ultraviolet light

      Tinned fish

      However, it should be pointed out that these foods aren’t long-term practical sources because the quantity of Vitamin D within them is so low.

      7. Iron

      Most people think of iron as something for your red blood cells, but it’s essential for maintaining your natural defences, too. People often think first of red meat when it comes to meeting their iron intake, but you can actually get the trace element from a variety of vegetarian sources too, including:

      Beans

      Eggs

      Tofu

      8. Selenium

      Selenium is a lesser-known mineral, and it plays a key role in the healthy functioning of the immune system by protecting the immune cells from oxidative stress – a process that disrupts the body’s ability to rid itself of toxins. There aren’t many food sources that contain high levels of selenium, but some of the best are:

      Brazil nuts

      Sardines

      Prawns

      9. Zinc

      Image by Racool Studio on Freepik

      Zinc supports so many healthy functions throughout the body, and is important for the development and regeneration of a specific type of immune cell. Zinc is also highly important for other bodily processes such as cognitive function, fertility and reproduction.

      Good sources of zinc include:

      Oysters

      Pumpkin seeds

      Cheese

      Lentils

      This story was published in WomensHealth.com/UK by Alice Barraclough. More

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      in health and weelbeing

      Here’s Why There’s More Air Pollution In Winter – And How To Solve It

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      During colder months, you’re probably going to want to light the fire, close the windows and keep cosy. And, when loadshedding hits, flick on the generator and continue to ‘Netflix and chill’. But, if you want to stay healthy this winter, this is exactly what you shouldn’t be doing – unless you’ve invested in an air purifier, says Trevor Brewer, Director of air treatment and lifestyle specialist Solenco. That’s because indoor air pollution in winter can become a problem.

      In winter, the air gets a little dirtier, leading to respiratory illness that can get deadly. Per the WHO, Household air pollution was responsible for an estimated 3.2 million deaths per year in 2020, including over 237 000 deaths of children under the age of 5. Cooking with gas because of loadshedding? Watch out: these gases emit kerosene, which generates harmful household air pollution, says the WHO.

      Air pollution in winter – even indoors

      In South Africa, the particulate matter (read: pollution) in our air is regularly higher than the national standards. Around 86% of South Africa’s primary energy supply is from coal, and much of the particulate matter that we breathe in is caused in the process of generating coal-fired electricity, says Brewer.

      And indoor pollution can get bad. “Pollutants are microscopic particles of toxic chemicals that are small enough to enter the bloodstream. Because they’re so small, you can be sure they’re being carried into your home. In fact, the concentration of pollutants and toxins found in the air can actually be two to five times higher indoors than out,” says Brewer.

      Air Pollution Solutions

      Stay ventilated

      Keeping the windows closed may help to keep cold air out but it also keeps polluted air in. Dust, fumes from household chemicals, emissions from appliances, bacteria and germs, pet dander, damp and mould, and the pollutants discussed above, are all at home in your house when there’s no fresh air circulating. And with them come all the winter ailments.

      You could stock up on medicine to deal with the symptoms that come with seasonal changes, says Brewer, but he suggests that you rather prevent these adverse effects by investing in an air purifier for your home or office.

      Solenco Purification Pal

      This gadget keeps the air in your home clean by forcing air through an ultra-fine mesh that traps pollutants. Look for one with HEPA tech, like the Solenco Purification Pal, that removes 99.8% of particles as small as 0.3 microns from the air.

      Humidify your air

      The dryness of the air can constitute a health hazard, especially in cooler months. For people with respiratory or lung issues, cold and dry air narrows airways and makes it harder to breathe. Even if you’re healthy, dry air can cause pain, inflammation and headaches, asthma, allergies and hay fever, itchy, uncomfortable skin, and nose bleeds. What works? A humidifier, which can refresh the air by injecting purified water into your surroundings.

      Xiaomi Humidifier 2 Lite

      Brewer says an evaporative humidifier is a great way to keep your indoor air at optimal moisture levels and remove air impurities, to improve your comfort and your health. A smaller unit will service a bedroom or living area, while a whole-home unit can cover 370 square metres.

      Invest in air-purifying plants

      Some house plants can diffuse toxic chemicals in the air, like formaldehyde, benzene and trichloroethylene. It’s essential to still clean your plants, since the leaves can collect dust, leading to allergies.

      Look for plants like English Ivy, Bamboo Palm and Aloe Vera. Snake plants are extremely pretty indoors and also help purify the air. More

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      in diet and nutrition

      The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

      by

      Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

      “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

      Can you eat your way to a better immune system?

      There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

      Do supplements play a role?

      Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

      Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

      And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

      If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

      Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

      1. Protein

      Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

      Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

      “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

      Here are some examples of whole foods that are high in protein.

      Eggs

      Chicken

      Lentils

      Fish

      Lean beef

      Plain Greek yoghurt

      2. Vitamin C

      You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

      It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

      While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

      Tomatoes

      Potatoes

      Sweet melon

      Red bell peppers

      Grapefruit

      3. Vitamin D

      Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

      If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

      Foods high in vitamin D include the following.

      Salmon

      Orange juice fortified with vitamin D

      Fortified cereal

      Dairy or plant milk fortified with vitamin D

      Tuna

      Sardines

      Egg yolks

      4. Vitamin E

      This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

      Add these vitamin E foods to your plate to help boost immune health.

      Eggs

      Nuts

      Sunflower seeds

      Red bell peppers

      Spinach

      Kale

      Arugula

      5. Zinc

      Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

      You’ll find zinc in many of the foods you’re probably already eating like the following.

      Oysters

      Red meat

      Seafood

      Beans

      Nuts

      Fortified cereal

      Chicken

      6. Iron

      “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

      Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

      Try incorporating the following high-iron foods into your diet.

      Beans

      Lentils

      Chicken

      Lean beef

      Oysters

      Fortified cereal

      7. Selenium

      Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

      Stock up on some of the following selenium-rich foods.

      Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

      Salmon

      Lean beef

      Chicken

      Turkey

      Tuna

      Shrimp

      Mushrooms

      8. Copper

      Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

      Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

      Focus on a varied diet by eating some of the following.

      Unsweetened baker’s chocolate

      Nuts

      Sunflower seeds

      Potatoes (with the skin)

      Shiitake mushrooms

      Oysters

      9. Probiotics

      You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

      Foods high in probiotics include the following.

      Kimchi

      Sauerkraut

      Kombucha

      Tempeh

      Yoghurt (with live active cultures)

      Kefir

      This article was first published in womenshealthmag.com More