As flu season approaches, it’s crucial to take steps to protect yourself from viral illnesses. The Centers for Disease Control and Prevention (CDC) emphasize that getting a flu shot annually is the most effective way to reduce the risk of seasonal flu and its complications. However, lifestyle factors like diet can significantly influence how effective your flu shot will be. Jennie Stanford, MD, FAAFP, DipABOM, a double board-certified physician, shares insights on which foods can boost or hinder your flu shot’s effectiveness. Here are the six best and worst foods to consider.

Fatty Fish

Eating fatty fish such as salmon and sardines can help fight inflammation due to their richness in polyunsaturated fats (PUFAs), specifically omega-3 fatty acids. A 2010 study highlights, “The anti-inflammatory effects of marine n-3 PUFAs [such as the omega-3s EPA, DHA, and DPA] suggest that they may be useful as therapeutic agents in disorders with an inflammatory component.” If seafood isn’t to your taste, consider chia seeds, olive oil, and avocados as alternative anti-inflammatory foods.

Processed Foods

Processed foods are high in sodium and refined carbohydrates, which can lead to inflammation. These are often found in fast food and pre-packaged items like chips, cookies, and frozen meals. Stanford warns that these foods “can make side effects worse after vaccinations,” making them a poor choice if you want to maximize your flu shot’s effectiveness.

Berries

Berries are packed with antioxidants, which can help boost your immune system. Stanford notes that their high antioxidant content makes them particularly beneficial during cold and flu season. Other antioxidant-rich foods like leafy greens, turmeric, and green tea can also enhance your flu shot’s effectiveness.

Foods High in Added Sugars

Foods loaded with added sugars can contribute to inflammation, potentially undermining the benefits of your flu shot. Sweet treats like ice cream, cake, and candy fall into this category. Instead, try satisfying your sweet tooth with natural sources of sugar, such as high-fiber fruits.

Alcohol

While there is no definitive data showing that drinking alcohol immediately before or after your flu shot compromises its effectiveness, frequent alcohol consumption can negatively impact your immune system. The Alcohol and Drug Foundation (ADF) explains, “The immune system is made up of two parts: The innate immune system: this provides general immunity by responding to viruses, bacteria and other microorganisms that can cause disease [and] the adaptive immune system [which impacts] your immune memory.” Drinking affects both parts of the immune system, potentially reducing your body’s ability to respond to the flu shot.

Antioxidant-Rich Foods

In addition to berries, other antioxidant-rich foods can also help increase your flu shot’s effectiveness. Leafy greens, turmeric, and green tea are excellent choices. These foods can boost your immune system, making it easier for your body to respond effectively to the flu vaccine.

Taking steps to enhance the effectiveness of your flu shot through diet can make a significant difference in your overall health during flu season. By incorporating anti-inflammatory and antioxidant-rich foods while avoiding processed foods, added sugars, and excessive alcohol, you can give your immune system the support it needs.

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If you regularly use over-the-counter pain medications such as ibuprofen, acetaminophen, or aspirin, it’s important to be aware of potential risks. Recent research suggests that frequent use of these medications could increase the likelihood of developing tinnitus, commonly known as ringing in the ears.

A study published in the Journal of General Internal Medicine followed over 69,000 women for two decades. The findings revealed that those who frequently took nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen had nearly a 20 percent higher risk of experiencing tinnitus.

“Because over-the-counter analgesics are widely available without a prescription and perceived to be safe, frequent use of these medications is very common,” explains Sharon Curhan, M.D., the lead author of the study and an assistant professor of medicine at Brigham and Women’s Hospital, Harvard Medical School.

“Most people are not aware of the potential harm that these medications may cause and the possibility of adverse interactions with other medications, particularly when used frequently,” Curhan adds.

Many cold and sinus medications also include these painkillers, which can lead to unintentional overuse.

“It’s possible to take more of these medications than is intended or recognized,” Curhan notes.

Interestingly, the study found that frequent use of low-dose aspirin (100 mg or less) did not increase the risk of developing tinnitus. Curhan describes this as a “helpful finding,” especially for those who take low doses of aspirin to prevent cardiovascular issues and other conditions.

Moreover, women aged 60 and older who frequently took moderate doses of aspirin (325 mg or more) did not show an increased risk of tinnitus. However, the risk was higher among younger women. All participants in the study were initially between the ages of 31 and 48 and did not have tinnitus at the start.

Previous research has also indicated a connection between regular use of aspirin, NSAIDs, and acetaminophen and hearing loss in men. The new study emphasizes the need for further research on the relationship between pain medication and tinnitus in men and non-white women.

Understanding these risks can help you make more informed decisions about your health. Always consult with a healthcare provider before making any changes to your medication regimen.

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Suddenly finding yourself unable to sleep can be frustrating and perplexing. Insomnia can stem from various causes, and understanding these can help you regain restful nights.

Napping Habits

Many adults unintentionally fall asleep while watching TV or when not busy. According to Dr. Doghramji, “your brain sees it as sleep.” This often occurs between 2 and 3 in the afternoon, a natural energy dip time. This can make you less tired at bedtime, leading to insomnia. Instead of napping, consider scheduling an active task during this period to boost energy and improve sleep quality.

Nap Wisely

If a nap is unavoidable, Dr. Pelayo suggests keeping it under 40 minutes to avoid grogginess. It’s also beneficial to nap where you usually sleep to maintain a consistent sleep environment.

Bedtime Activities

Reading might seem like a relaxing pre-sleep activity, but Dr. Harris advises against doing it in bed.

“I prefer that the bed is only used for sleep and sex,” she says. Activities like puzzles or coloring can also make your brain associate the bed with wakefulness, affecting your ability to fall asleep.

Alcohol Consumption

A glass of wine might help you fall asleep initially, but it can cause fragmented sleep later. Research indicates that alcohol can lead to lighter sleep in the second half of the night, causing you to wake up around 3 a.m. To minimize this, limit alcohol intake to three hours before bedtime and drink moderately.

Medication Timing

Poor timing of medications can disrupt sleep. Diuretics for blood pressure can increase nighttime urination, and some antidepressants can be either energizing or sedating. Dr. Doghramji notes that taking more than one or two bathroom breaks at night is abnormal. Always consult your doctor before adjusting medication timings.

Managing Stress

Stress can make falling asleep difficult and lead to fragmented sleep. Dr. Pelayo suggests keeping stressors, like bills, out of the bedroom.

“Put it in a separate room so when you go to your room, it’s a different world,” he says. Journaling or making lists can help manage persistent thoughts.

Sleep Environment and Routine

Lying in bed trying to force sleep can backfire. Dr. Harris recommends getting up and doing something relaxing in a different room if you can’t sleep.

“Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says.

Sleep Disorders

Insomnia can be a symptom of over 80 sleep disorders, including sleep apnea, restless leg syndrome, and narcolepsy. Older adults are particularly susceptible to REM sleep behavior disorder (RBD), which can be an early warning sign of neurodegenerative conditions like Parkinson’s. Non-sleep disorders, such as pain, arthritis, and PTSD, can also cause insomnia.

Exercise

Exercise can improve sleep quality, but working out too close to bedtime might be counterproductive. Aim to exercise at least two hours before bed to allow your body to wind down.

Treatment Options

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is often the first-line treatment for insomnia, addressing habits and thoughts that keep you awake. Medication can be an option but comes with side effects, especially for older adults. A newer category of medication, dual orexin receptor antagonist (DORA), has shown promise for older adults with insomnia.

CBT-I can help retrain your thoughts to calm your mind. Dr. Doghramji suggests using CBT-I apps during the day to practice these skills.

When to Seek Help

If insomnia impacts your daytime function or persists despite self-help efforts, consult a doctor. Working with a sleep specialist can help identify the root causes and establish a personalized treatment plan.

“Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” says Dr. Pelayo. “So you shouldn’t suffer with a sleep disorder anymore.”

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