Staying Healthy During Cold And Flu Season

By Macy Loge, B.S. in Dietetics, UW-Stout Dietetic Intern

As colder weather approaches, now is the time to start putting your health first. Here are some ways to stay healthy during cold and flu season:

• Physical activity – Exercise is a great way to boost the immune system, which helps fight infection and decrease your risk of illness.

- Tip: Aim for 20-30 minutes of mild physical activity each day. Options include cycling, walking, and swimming.

• Wash your hands – Make sure you are washing your hands frequently and thoroughly with warm, soapy water for at least 20 seconds. Avoid touching your nose, face, and mouth with your hands. Use hand sanitizer when soap and water are not available.

• Manage stress – Lowering stress helps reduce cortisol and adrenaline levels, which can help boost immunity.

• Monitor your diet – Focus on meals that are rich in fruits, vegetables, and lean protein options. Fruits and vegetables contain antioxidants that help protect cells from damage and keep the body healthy. Protein helps maintain muscle and bone mass, making adequate protein intake vital for supporting strength, mobility, and quality of life.

Staying hydrated during the colder months

Staying hydrated is important at every age, but older adults are at greater risk of dehydration because the sense of thirst decreases and the body retains less water over time. Certain chronic conditions, such as heart disease and diabetes, can also increase the risk. During the colder months, it is common to feel less thirsty, making it easier to become dehydrated.

Here are some tips to stay hydrated:

• Keep water within easy reach and establish a daily routine, such as drinking a glass of water after each restroom visit or completion of a task.

• You can also boost fluid intake by eating water-rich foods like watermelon, cucumbers, and strawberries, or by enjoying soups and broths.

• For added flavor, try infusing water with fresh fruit, citrus, or herbs.

• A few small changes can help you stay hydrated, healthy, and energized throughout the day.

SEASONAL PRODUCE

As we enter the colder months, here is a list of seasonal produce available in Wisconsin that can be added to your diet and recipes:

• Apples

• Cranberries

• Squash

• Sweet potatoes

• Root vegetables

• Pears

• Pumpkin

• Broccoli

• Cauliflower

• Cabbage

• Brussels sprouts

• Kale

• Spinach

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Recipe Of The Season:  Low Sodium Chicken Noodle Soup

Ingredients: 

• 1½ teaspoons olive oil

• 1½ teaspoons butter

• 1 to 1½ cups frozen mirepoix (onion, celery, and carrot mix)

• 1 teaspoon jarred minced garlic

• 5 to 6 cups low-sodium chicken broth

• ½ teaspoon dried thyme

• 1 bay leaf

• ¼ teaspoon ground black pepper

• 2 to 2½ cups cooked shredded rotisserie chicken

• 5 ounces wide egg noodles

• 1 teaspoon dried parsley, for garnish (optional)

Directions:

1. Heat the olive oil and butter in a large soup pot over medium heat.

2. Add the frozen mirepoix and cook for 5 to 7 minutes, stirring occasionally, until softened.

3. Stir in the jarred minced garlic and cook for about 30 seconds until fragrant.

4. Pour in the chicken broth. Add the thyme, bay leaf, and black pepper. Bring the soup to a gentle simmer.

5. Stir in the cooked shredded chicken and simmer for 10 minutes to allow the flavors to blend.

6. Add the egg noodles and cook according to the package directions, usually 6 to 8 minutes, until tender.

7. Remove the bay leaf and discard. Taste and adjust seasonings if desired.

8. Ladle the soup into bowls and garnish with dried parsley.