It's mosquito season again!

According to Health Canada, last year there were 158 confirmed cases of West Nile virus in Canada resulting in 11 deaths.

Although many who contract the virus develop either no symptoms or mild flu-like symptoms such as fever, headache and body ache, severe cases can cause permanent neurological damage and even death.

How do you protect yourself?

• Limit the amount of time you spend outdoors at dawn and dusk, when mosquitoes are most likely to feed
• Wear socks, shoes, pants and long-sleeved shirts when outdoors for long periods of time
• Use insect repellent containing DEET
• Empty any barrels or bird baths with stagnant water, a breeding ground for mosquitoes
• Contact health officials immediately if you see a dead bird (blue jays, crows and birds of prey are the worst offenders)

NUTRITION EXPERTS SHARE THEIR FAVOURITE HEALTHY FOODS

What do nutrition experts pack in their lunch bags and put on the dinner table? Mayo Clinic experts share their favorite food picks in the January issue of Mayo Clinic Women's HealthSource. Here's a sampling:

Broccoli: Contains a phytochemical that may prevent growth of cancer tumors and lutein, a powerful vision-protecting antioxidant. Include broccoli on the menu two to three times a week.

Vegetables ­ all kinds: They're high in nutrients and low in calories. One cup of vegetables is about 50 calories. In comparison, one cup of M&Ms is 850 calories! Eat vegetables every day.

Apples: Yes, one a day. They're a good source of phenol antioxidants, which protect the low-density lipoprotein (LDL) cholesterol from getting oxidized. Oxidized LDL is bad for your arteries.

Soy nuts: They are high in protein and a source of isoflavones, which may protect the heart and bones and reduce the risk of cancer.

Fish: Especially salmon and tuna are high in omega-3 fatty acids, taste great and can be prepared many ways. Eat a 3-ounce portion once a week.

Nuts: They are high in mono-unsaturated fat and are a great snack. Recommended: pistachios for snacking and toasted almonds for salads.

Source: Mayo Clinic's Women's HealthSource

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SEVERE ACUTE RESPIRATORY SYNDROME (SARS)

At press time there were 344 "probable and suspected" cases of Severe Acute Respiratory Syndrome (SARS) in Canada. Of this number, there have been 21 deaths, however 232 people have been discharged or are recovering at home.

Symptoms include a fever of 38 degrees C (100.4 degrees Fahrenheit), cough, shortness of breath, and difficulty breathing, and you must have had close contact with a probable or suspected case of SARS. Health officials ask that if you have any of these symptoms you put yourself into voluntary quarantine for 10 days to avoid spreading the disease.

Since the source of the disease (other than the fact that it may be a strain of coronavirus) is not known, doctors are currently treating patients according to their symptoms. Those patients with immune deficiency diseases are at greater risk.

At this point, masks have been deemed unnecessary for the general public unless you have had direct contact with a SARS patient. If you must wear a mask, make sure that it is class N95 ­ masks with less filtering capacity do not protect you from the disease.

Health Canada and the WHO recommend washing your hands often...which is always a good idea to avoid sickness.