by Rachel Brougham

Created on: September 10, 2008   Last Updated: June 29, 2009

Despite an increase in vaccination efforts, the flu will infect up to 20% of Americans this year. While many of us usually feel better in about a week, it's estimated that the flu kills about 36 thousand Americans each year. Since the flu vaccine is not guaranteed to fight off every flu virus and with shortages of the flu vaccine expected again this year, there are some easy things you can do to help prevent yourself from falling ill.

Prevention is key. We all know to wash our hands regularly, avoid touching our face, avoid people who are infected and to stay home while we're sick. But there are some alternatives that may help keep you out of the doctor's office this season.

First off, be sure to get plenty of sleep. When you sleep better, you think better, and when you start to lose sleep, your body becomes more open to infection. While you sleep, you body repairs itself and regroups for the day ahead. When you lose out on sleep, your lose out on getting you body back in tip top shape.

Eat nutritious meals. Nutrients in fruits and vegetables, whole grains and lean meats and dairy help ward off infections. They're chalk full of vitamins and minerals that help repair damaged cells and fight free radicals in the body. If you load up on junk food, your body misses out on important nutrients that both prevent and fight infections. Food can also help if you start to feel symptoms coming on. For instance, spicy foods will help you breathe easier when you're congested. Onions and garlic both contain antibacterial properties that help fight viruses. So eat up!

Don't forget to exercise! It's been shown that those who engage in regular exercise fall ill less often than those who don't. Exercise forces the heart to pump larger quantities of blood. That makes you breathe faster and transfers oxygen from your lungs to your blood. This in turn helps increase the body's natural virus-killing cells that fight off infections and viruses.

Keep your stress level down. Exercise can help, but so can a massage. So indulge yourself a little this flu season. Studies show that when you relax, your immune system kicks up its response against cold and flu viruses. Just 30 minutes a day of relaxation can make a big difference. If massage isn't your style, try yoga, mediation, or even sitting quietly with soothing music for 30 minutes after work.

Try some ginger. It's been shown that ginger attacks and destroys the flu viruses. If raw ginger is just too strong, try adding it to some tea. Adding ginger to your bath can also help with your circulation. Just add about 1/8 cup of grated or powdered ginger into the running tap. Soak for about 40 minutes. After a few minutes in the tub, you'll begin to sweet and continue to sweet for about an hour. Many believe this helps relieve toxins from the body.

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