Kitty Finklea, R.D.

You probably know the feeling. It comes on suddenly -- muscle aches and pains, sore throat and cough, chills and fever, headache, and exhaustion -- and keeps you in the bed for about three days and feeling tired for up to three weeks.

The flu, or influenza, is more severe than the common cold and can even cause death in the elderly and in people with chronic illnesses.

Caused by a virus that spreads from an infected person to the nose and/or throats of another, flu season in the United States lasts from November to April.

Why is the flu so tricky to dodge? Because the viruses that cause the flu change from year to year, making it very difficult to develop a foolproof vaccine against the wide variety of viruses.

While there are no guarantees that you won't catch the flu, there are things you can do to keep your immune system up and performing at optimal levels:

• Get your ZZZZs. Adequate rest helps your body recharge and is vital for an optimum immune system. Get six to eight hours of sleep each night.
• Eat your nutrients. Eat three meals a day with adequate calories and sufficient protein, complex carbohydrates (fresh fruits, vegetables, and whole grains) and small amounts of fat will give your body the proper fuel it needs -- along with lots of essential vitamins and minerals needed for a healthy immune system.
  Nutrients particularly important to proper immune function are zinc (found in shellfish, fish, meat, cheese and legumes), beta carotene (dark leafy vegetables, carrots, cantaloupe, sweet potatoes, apricots and squash) and vitamin C (peppers, tomatoes, leafy greens, citrus fruits, bananas and berries). Garlic is also showing promise in the fight against viruses such as the flu.
• Move your body. Regular exercise increases circulation, making your body more efficient at getting nutrients in and waste products out. Plus, it keeps your immune system functioning properly.
• Chill out! Getting overstressed tires the body and can zap your immune system. Practice some form of stress management daily. Yoga, meditation, deep breathing or other forms of relaxation can keep your immune system from working overtime!

What about the flu shot?

The viruses that cause the flu change yearly and the flu vaccine is updated each year to reflect this.

How? Each year, at least one of the vaccine viruses is replaced with a newer one. Protection from a flu shot develops about 2 weeks after you get it and can last up to one year. The U.S. Centers for Disease Control and Prevention recommends the flu shot for:

• Everyone 50 years of age or older.
• Nursing home residents.
• People with serious long-term health problems including such as heart disease, lung disease, asthma, diabetes, anemia, etc.
• People with weakened immune systems including conditions such as HIV/AIDS, long term treatment with steroids or cancer treatment.
• Health-care workers or anyone who comes in close contact with people at risk of influenza.