Students, faculty and staff looking to stay healthy during flu and exam season need to focus on three very important factors, said a nutritionist at Washington University.
“It’s really pretty simple,” said Connie Diekman, R.D., director of University Nutrition and immediate past president of the American Dietetic Association. “There are three key things to think about: No. 1 is hydration. No. 2 is foods, and No. 3 is lifestyle issues.”
Hydration is, of course, essential all of the time, Diekman said, but when it’s very cold or very hot, a body loses more fluid and can get dehydrated more quickly.
“This time of year, you need to keep your fluids up,” Diekman said. “If you are sick or if you want to prevent the flu, hydration is important to make sure your lungs stay clear and don’t get congested.”
Diekman said that dehydration also can lead to lightheadedness, poor concentration and compromised performance overall.
“To keep your immune system healthy, you want to focus on protein, Vitamin C, zinc and iron,” Diekman said. “Those are really the four big players that keep your immune system up. Meat, fish, poultry, beans, nuts and seeds. All of that, but then the Vitamin C piece is fruits and vegetables. If you can do that, you’re giving your immune system what it needs.”
The last variable is lifestyle. The most important, Diekman said, is adequate sleep followed by adequate physical activity. It is also good to keep your hands clean and keep them away from your face.
“If it is finals, ‘adequate’ may be very different than if it’s the middle of the semester,” Diekman said. “The exercise can be walking. It doesn’t have to be the gym. Just get out and take a walk.”
Obviously there are no guarantees a virus can be prevented, Diekman said, but a strong immune system gives an individual a better chance of not catching something as well as the ability to fight it better.
For a video of Diekman, visit news-info.wustl.edu/news/page/normal/15033.html.