Local dietitian encourages people to get flu shots and take other steps to stay safe and healthy this fall
Fall is almost here, and you know what that means: it’s time to prepare for the upcoming flu season.
The flu, a viral infection that affects the nose, throat and lungs, can make you feel quite sick. So, as a local dietitian in Bradford, I’m here to help. Here are some simple steps you can take to protect yourself and your loved ones from the flu.
Protect with probiotics: Probiotics support a healthy immune system by maintaining and regulating our gut microbiome. Probiotic foods, such as yogurt, kefir, and kimchi, contain healthy bacteria and can help protect against infection.
Fight viruses with zinc: Zinc is a mineral that helps promote tissue growth and repair and ensures the immune system is working properly. Many foods are excellent sources of zinc, including meats, nuts and whole grains. If you’re feeling down, try starting your day with a warm bowl of oatmeal.
Manage stress: Stress can have a negative impact on our bodies, including disrupting other functions that boost your immune system. Here are some examples of how stress can affect our daily lives:
- Sleep: Chronic stress can make it difficult to sleep, and poor sleep impairs the immune system.
- Nutrition: The stress response slows digestion, which can prevent infection-fighting nutrients (like zinc) from being available to your body as quickly.
- Mental health: Chronic stress can lead to depression and anxiety, which have been shown to increase inflammation levels.
Get a flu shot: In addition to leading a well-balanced life that includes physical activity and healthy foods, the best way to protect yourself and your loved ones is to get an annual flu shot. Once they are available, you can get a flu shot at your local Zehrs Pharmacy to reduce your chances of getting the flu.
If you’re looking for more nutrition and wellness tips this flu season, I’m here to help. As a local registered dietitian in Bradford at Zehrs, I offer a variety of services including virtual or in-store one-to-one consultations, in-store tours and recipe ideas. To discuss, book an appointment with me zehrs.ca/dietitians or email me at madison.brown03@loblaw.ca.
Energetic fruit breakfast crumble
Ingredients
- 1 cup PC Organics Power Fruit Blend
- 1/4 cup packed dark brown sugar
- 2 teaspoons of cornstarch
- 2 teaspoons finely grated lemon peel
- 1 tablespoon of fresh lemon juice
- 1 cup PC Organics Quick Oats
- 1/3 cup all-purpose flour
- 1/4 teaspoon of salt
- 1/3 cup PC Blue Menu Celebrity Margarine – Original
- 1-1/2 cups PC 0% Greek yogurt – plain
Instructions
- Preheat oven to 375°F (190°C).
- Place the frozen fruit in an 8-inch (2 L) square glass dish. In a small bowl, stir together 1 teaspoon (5 mL) brown sugar, cornstarch, lemon zest, and juice; stir in the fruit.
- In another bowl, combine oats, flour, remaining brown sugar, and salt; with your fingers or a fork, work with margarine until you get a thin consistency. Sprinkle evenly over the fruit.
- Bake in the center of the oven until the crumble topping is golden brown and the fruit is bubbling, about 45 to 50 minutes. Cool for 15 minutes. Serve warm with yogurt.
Madison Brown is a registered dietitian at Zehrs in Bradford.