Dropping temperatures and sniffling neighbors can only mean one thing: Cold and flu season is in full swing. You already know to wash your hands religiously and get enough sleep, but did you know that what you eat can protect you too? Incorporate these seven cold-fighting foods into your next grocery list to bolster your family’s immune systems -- so you can stay healthy all winter long.

Pork Tenderloin

Cooking the same chicken cutlets night after night? Consider adding the other white meat to your dinner rotation. Not only is pork tenderloin as low in fat as chicken breast, but it’s also high in the mineral zinc, which, according to the National Institutes of Health, aids your body’s cold-fighting ability. “The body uses zinc to activate infection-fighting cells,” explains Marisa Moore, a registered dietitian and national spokeswoman for the American Dietetic Association. As a result, she says, kids and adults who don’t get enough of the nutrient are more susceptible to cold and flu viruses.

Strawberries

If you’re shopping for foods rich in vitamin C, you probably bag a few oranges. But strawberries actually contain even more of this powerful antioxidant than citrus fruits: Just eight berries provide as much of the nutrient as the USDA recommends per day. “Vitamin C has been shown to strengthen your body’s resistance to illness,” says Moore. Other top C sources: guava and tomatoes.

Cereal

The next time you pick up your family’s favorite puffs or flakes, make sure they’re fortified with vitamin D. According to a recent study published in The American Journal of Clinical Nutrition, children who got 1,200 IU of vitamin D daily were 40 percent less likely to catch the flu than those who didn’t. Researchers said the nutrient may help white blood cells destroy viruses and bacteria. For an even bigger D boost, pair that cereal with vitamin-D-enriched low-fat milk.

Brazil Nuts

This hearty nut is full of selenium, a mineral shown by researchers at The University of Edinburgh to be crucial to optimal immune response. “Selenium acts as an antioxidant in the body, which protects against the free-radical damage that wears down your system,” says Moore. Got a nut allergy in your family? Stock up on other sources, such as salmon, turkey and chunk light tuna.

Garlic

According to research published in the journal Advances in Therapy, this white bulb keeps more than vampires away -- it helps keep colds at bay! “The active compound in garlic, allicin, has been shown to have virus-fighting properties,” says Moore. To make the pungent veggie more family-friendly, mince and add to dishes like soup, stir-fries and pasta sauce for a quick hit.

Yogurt

This creamy snack is packed with probiotics, the body-friendly bacteria. Not only do probiotics assist in digestion, but research shows that they also have a serious immune-boosting effect: One study from the University of California, Davis, found that people who ate 1 cup of yogurt daily had higher levels of gamma interferon -- a substance that helps immune cells fight off viruses -- after a month. Look for brands that contain “live, active cultures.”

Broccoli

Moms love broccoli because it’s packed with nutrients and vitamins -- including vitamin C and zinc. Now they can add “fend off runny noses” to the veggie’s list of healthy benefits. Broccoli and other cruciferous veggies -- such as cabbage, Brussels sprouts, kale and cauliflower -- contain an antioxidant called glutathione, which researchers at the department of immunology and cell biology at the University of Heidelberg, Germany, proved to bolster immunity. Are your kids not fans? Try steaming the veggie and chopping it finely, then mixing it into casseroles, rice pilafs and mac ’n’ cheese dishes.

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Getting enough sleep can do more than lift our spirits. Research shows that skimping on shut-eye can wear down our immune systems, making us more susceptible to colds and even raising our risk for obesity and heart disease. And 2 in 3 women say they have trouble snoozing, reports a survey from the National Sleep Foundation (NSF). That’s because we may be our own worst enemies: Many of our daily habits -- from when we shower to what we snack on -- can sabotage our slumber.

Make the following tweaks to your routine, and soon you’ll be having sweet dreams.

• Clean Your Room Mom was right: Not only does making your bed keep your bedroom tidy, but it can also help you rest easy. According to recent research from the NSF, people who made their bed daily were 19 percent more likely to get a good night’s sleep. A messy atmosphere can be distracting, causing you to toss and turn, explains Dr. Gila Hertz, director of the Huntington Medical Group Sleep Disorders Center in Huntington Station, N.Y. To create your own sanctuary, straighten your bedroom each morning and invest in comfortable linens.
   
• Lay off the Caffeine That grande latte can come back to haunt you -- even if you drank it in the afternoon. People metabolize caffeine at difference rates and, for some, the compound can linger in their systems for up to eight hours, says Dr. Judith Leech, an associate professor of medicine at the University of Ottawa and a member of the Canadian Sleep Society. “The brain needs to be completely relaxed to drift into sleep, so any stimulating substances can interfere with the process,” says Hertz. He advises steering clear of caffeine at least five hours before bedtime. For a buzz-free afternoon pick-me-up, brew a mug of herbal tea and lemon.
   
• Snack Wisely Want a nighttime nosh? Steer clear of spicy or greasy fare. “These foods can give you heartburn in the middle of the night,” says Leech. The best bedtime snack: a small amount of complex carbohydrates, such as a handful of whole-wheat crackers or whole-grain cereal. It regulates your blood sugar throughout the evening, explains Leech.
• Dim the Lights Your bedside lamp can keep you from nodding off. Harvard researchers found that exposure to bright lights a few hours before bedtime can interfere with your body’s production of melatonin, a hormone that induces sleep. “Light signals that it’s dawn and it’s time to wake up,” says Leech. Swap your regular bulbs for those with softer wattage, and remove any light source, like the glow from your alarm clock or cell phone. “Turning the clock around so it’s not facing you can be beneficial,” says Leech.
• Shower in the Morning A steamy bath before bed seems relaxing, but it can actually have the opposite effect. As you nod off, your body heat dips, says Hertz. “But a hot shower can raise your core temperature, delaying sleep onset,” he says. Change up your routine so you bathe in the a.m., or wash up a few hours before bedtime -- so you can snooze peacefully.

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When a child complains of ear pain, many parents call their pediatrician’s offices, expecting to receive a prescription. But to protect your health, these days we pediatricians are more cautious about doling out antibiotics. That’s because using them too often can lead to the creation of dangerous super-bugs: Antibiotics are taken so frequently in the United States that the bacteria have outsmarted drugs, morphing into antibiotic-resistant strains. As a result, physicians are trying to write prescriptions only when necessary.

So the next time you think your child may be suffering from an ear infection, be sure to have a discussion with your pediatrician. If your kid is younger than 2, has a fever or is experiencing significant pain, your doctor will most likely prescribe antibiotics. But if he has a mild ear infection, your pediatrician will probably recommend an over-the-counter pain medication or eardrops for a few days, because in many cases, the infection goes away on its own.

To protect yourself -- and your family -- from antibiotic-resistant bacteria, you should take these smart steps:

1. Always see your pediatrician. While it’s tempting to ask your physician to phone in a prescription, you should always go into the office to make sure your child is suffering from an infection that requires antibiotics -- and not another ailment that requires another form of treatment.

2. Finish the entire course of antibiotics. Although your little one may be feeling better, he needs to take his entire prescription to wipe out any traces of bacteria in his body.

3. Never borrow a prescription. Don’t give one child’s antibiotics to another. You may help your son feel a little better in the short run, but you’re upping his risk for an antibiotic-resistant infection later on.

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Toothbrushes should be clean. After all, their whole purpose is to scrub all the germs out of your mouth. But as it turns out, dirty toothbrushes could make you sick.

“Bathrooms are moist and steamy: the conditions that bacteria love,” says Carol Wooden, a dental surgeon and spokeswoman for the Academy of General Dentistry. Research from the University of Birmingham School of Dentistry in the U.K. found as many as 1.2 million bacteria on a single toothbrush, and a study in the New York State Dental Journal that examined used toothbrushes discovered that 70 percent were heavily contaminated with different microorganisms.

The Filthy 5
These are five of the nastiest germs scientists have found hanging out on toothbrushes:

1.    Flu: Influenza causes fever, chills, coughing and achiness.

2.    Staph: Staphylococcus aureus is responsible for common skin infections (such as boils and styes) and can be more problematic if it enters your bloodstream.

3.    E. coli: Certain strains of these fecal bacteria can cause diarrhea and abdominal cramps.

4.    Yeast: Candida albicans, the fungus that causes yeast infections, was found on 70 percent of toothbrushes examined in a recent study from the University of Adelaide in Australia.

5.    Strep: Some kinds of streptococci bacteria lead to tooth decay; others (you guessed it) cause strep throat.

Healthy Toothbrush Tips
Fortunately, you probably don’t need to toss your toothbrush just yet. Even though certain germs have been identified on toothbrushes, that doesn’t mean you’ll catch something simply from polishing your pearly whites, according to the Centers for Disease Control and Prevention.

“As long as you practice proper hygiene habits, it’s unlikely that bacteria on your toothbrush will make you sick,” says Dr. Neil Schachter, medical director of the respiratory care department at Mount Sinai Medical Center in New York City and author of The Good Doctor’s Guide to Colds and Flu. Follow these four rules to stay healthy:

• Swap your brush. Replace your toothbrush (or the changeable head if you use an electric one) every three months, whenever you have a cold or the flu, or when the bristles look worn, suggests Wooden.
• Flush carefully. Microorganisms go airborne when you flush the toilet, and they can land on your toothbrush. Keep your brush as far from the toilet as possible and always close the lid before flushing.
• Keep it to yourself. “Sharing toothbrushes can spread bacteria and viruses,” says Schachter. Even storing your toothbrush too close to someone else’s is unwise because bacteria can jump from one brush to another.
• Wash away germs. Since bacteria from your mouth are transferred to your toothbrush every time you brush, you should always rinse your brush thoroughly afterward. “My main health concern is that small amounts of food can remain in the bristles, and if they’re not removed, they can spoil and cause gastrointestinal problems,” says Schachter. “It’s best to rinse your toothbrush in hot water after each use.” Want something stronger than water? Try dunking your brush in hydrogen peroxide or mouthwash, rinsing it with water and letting it air-dry, says Wooden.

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You’ve heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You’ll be glad you did. 

1. Mangoes

Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic

Sometimes referred to as the “poor man’s antibiotic,” garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms

Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, is believed to be responsible for the immune-stimulating properties.

In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon

During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea

Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt

Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as “live active cultures”). Vitamin D’s production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds

Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or its equivalent) a day.

8. Spinach

Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it’s no wonder everyone should be consuming more of this leafy green.

How to get it: Sauté spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds. Try to have about 2 cups a day.

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