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How to Avoid Catching Swine FluGanja S. RaiJuly 2009Maejo UniversityThailandAfter the SARS virus and the Avian Flu, the latest alien visiting the earth isH1N1 Flu. Now that the alien has reached a global epidemic level and continues toclaim hundreds of lives daily, many people around the world are becoming anxiousthat they might catch the H1N1 flu (aka Swine Flu). It is impossible to goanywhere without hearing about the swine flu. It is all over the newspapers, TVand a popular conversation piece. Because of the daunting scares associated withthe H1N1 virus and swine flu epidemic, you may be wondering if there is anythingthat you can do to prevent the swine flu from affecting you and your family.Basically, there are three things one can do to prevent or minimize the chances ofgetting both the swine flu and the seasonal flu. 1.The first one is to practice good personal hygiene and follow strictsanitation procedures.2.The second regime to keep the virus at bay is to stay healthy by boostingour natural immune system to fight back the alien. We can develop our bodyimmunity by eating the right foods in sufficient quantity.3.The last but not the least regime is to relax. The stress weakens immunity.Who is at Risk for Swine Flu?It is important to realize that many people who have Swine Flu are better in acouple of days. People with good healthy immune systems should be able to fightoff a swine flu infection. Swine flu may become more of a problem for those whohave compromised immune systems, the elderly, children and women who are pregnant;these groups of people are not able to fight off the infection as easily. Inaddition like the seasonal flu, swine flu may cause a worsening of underlyingchronic medical conditions, often seen in the elderly. Parents and caregivers needto watch those with compromised immune systems, chronic medical conditions, theelderly, children and women who are pregnant.I. Good Personal Hygiene and Sanitation Procedures.The swine flu virus is spread in a similar way to any seasonal flu virus. It canbe spread from person to person via airborne germs expelled when an infectedperson coughs or sneezes and even by touching the objects that have virus on them.The following measures recommended by CDC (U.S. Centers for Disease Control andPrevention) can help to prevent catching flu virus:1.Wash your hands often with warm water and antibacterial soap.2.If you are unable to wash your hands regularly, carry an alcohol-based handwash or hand sanitizer (that kills germs) with you and use it regularly.3.Avoid touching foreign surfaces and public items like such as door knobs andpublic phones, escalator rails, switches/buttons of lift or books and news papersin library. The Swine flu virus is also transferred as you shake someone’s hand.If you cannot avoid them wash your hands with water and soap or use handsanitizers.4.Avoid touching your face, especially the areas around your eyes, nose andmouth.5.Always cover your mouth with tissue papers when you cough or sneeze and

properly dispose them and wash your hands immediately after doing so.6.Avoid areas or people that may be contaminated.7.Stay away from people who are sick with flu (at least 6 feet away!).8.If you need to visit a contaminated area or feel you are at high risk forcontracting the disease, consider wearing a face mask, surgical mask orrespirator.II. Foods that Strengthen the Body Immune System and Help Protect Against SwineFluIt is likely that a weakened immune system could make you more susceptible to avirus, and that eating well can give your body the best chance of fighting back.There are ways to protect your health in general that can make you less likely tocontract the swine flu virus such as eating a healthy diet with plenty of fruitsand vegetables, drinking plenty of fluids and getting enough vitamins in yourdaily diet. In such a difficult time it is important to rely on both science andnatural healing systems to prevent the swine flu virus. Science recognizes that80% of your immune system is actually living in the digestive tract. Much of whatour bodies need to fight off infection is in glorious foods. What we eat may helpto optimize the strength of the membranes in your ears, nose and throat to form aninternal physical barrier against invading organisms. Proper nutrition isimportant for an energetic immune system.As Dr Nick Phin, the head of Pandemic Flu Planning at the Health ProtectionAgency, explains: “A person who is malnourished is likely to be more susceptibleto infections and for most people, a healthy and nutritionally balanced diet willbe an important factor in helping to maintain a healthy immune system.”1. Protein and the Epithelial CellsProtein-rich foods like meat, chicken, eggs and fish, milk, dairy foods, pulse,vegetables, nuts, seeds and soya-based foods all supply vital nourishment for theepithelial cells in these membranes. Three average-sized servings a day of any ofthese are important to maintain the integrity of these “barrier” tissues. . If youare a vegetarian, try canned and dry beans, lentils or soy products such asmeatless burgers and tofu or fortified soy milk.2. Vitamin A and the Respiratory MembranesEating plenty of bright orange and dark green fruits and vegetables such ascarrots and pumpkins, apricots, mangoes, spinach and cabbage will keep levels ofvitamin A topped up. Vitamin A is needed for making respiratory membranes strong.3. Vitamin C and the Macrophage CellsIf the virus does penetrate these physical barriers, it is the job of white bloodcells to engulf and eat viral invaders. Vitamin C appears to be especiallyimportant in playing a role in mobilizing bug-eating macrophage cells, as well ashaving its own specific anti-viral properties. Given that we cannot store thisnutrient in our bodies, ensuring that some vitamin C-rich foods are on the menueach day is important. This can be anything from peppers and spinach to citrusfruits, berries or frozen peas. Even canned fruit provides some, as do orange and

grapefruit juices.Exciting studies have found that Shiitake (Lentinula edodes) and Maitake (Grifolafrondosa) mushrooms found in most groceries stimulate your blood cells to actstrongly against alien bacteria. Since ancient times, mushrooms have stimulatedthe holy temple to produce protective white blood cells.4. Zinc and the “T-cells”Other internal immune system bug-beaters include “T-cells”. The mineral zinc iscrucial for the formation of these antibodies, with even a mild deficiency beinglinked to more frequent colds and flu. The good thing is that impaired immuneresponses can be restored to normal by having sufficient zinc in your diet. Youcan find zinc in beef, eggs and seafood, especially crab, oysters and sardines.Wholegrain foods and pumpkin seeds are pretty good too, although zinc from theseis less easily absorbed than the zinc in animal protein.5. Iron and the Immune SystemIron deficiency, with or without anaemia, leads to a wide range of defects inimmune-system function, some of which could lay you more open to the swine fluvirus. Iron can be found in similar foods to those mentioned above as being goodfor zinc.6. Selenium and the Anti-Virus AgentsResearch from the University of North Carolina suggests that a general protectionagainst influenza viruses is offered by the mineral selenium. Three Brazil nuts aday will meet your daily needs.The super nutrient “allicin”, formed when raw garlic is crushed or chewed, appearsto help to block the ability of viruses to invade and damage tissues. If you canbear it, chewing a raw clove a day may help your immunity.7. Vitamin D and the Sun ExposureWe can get it from sunlight and traditionally healthy foods like liver and otherorgan meats, seafood and the fats from grass-fed animals. You can also get vitaminD in high quality Cod Liver Oil. Every day, take a break from your work and getoutside in the sun unprotected, no spf crap on your skin as sun exposure iscritical for healthy immune function. But make sure that you don’t get sunburnedon the weekends!8. Probiotics and the Fermented FoodsProbiotics are the friendly bacteria that normally live in your gut have a numberof very important functions, including the provision of the vital support to yourimmune system. Bacteria play a crucial role in the development and operation ofyour mucosal immune system in your digestive tract. They are also involved in theproduction of antibodies to pathogens.Probiotics convert certain carbohydrates into energy and nutrients. They producevitamins, absorb minerals and eliminate toxins. Probiotics help in the productionof both vitamin K and B vitamins, and promote mineral absorption. They also aid inmetabolism and the breakdown of toxins.They keep bad bacteria in check. Friendly bacteria compete with the bad guys forfoods, and since beneficial bacteria are ‘locals’, they win most of the battlesfor nutrition and attachment sites within your colon. The good bacteria are highlyintelligent & tell your body how much nutrition is necessary - so that any excessbad bacteria are starved out. The helpful bacteria also help kill harmfulmicrobes.Probiotics prevent allergies. Friendly bacteria train your immune system todistinguish between pathogens and non-harmful antigens, and to respondappropriately.