8 Tips To Prevent Colds And Flu

Hello Everyone,

Why is it some people seldom get sick while others are often ill?

Preventing colds and flu involves strengthening your immune system and adopting healthy habits.

The immune system is your body's defense against infections, and when it’s working well it can help you avoid illness. Priming your immune system cannot only prevent illness, but shorten the infection time.

Here are my top 8 immune boosting tips which help keep me healthy through cold and flu season and are sure to do the same for you!

1. Eat A Nutrient Dense Diet

Fruits and Vegetables: Consume colorful fruits and vegetables rich in vitamins and minerals. Eating the rainbow provides your immune system with powerful antioxidant support.

Herbs and Spices: Ginger, garlic, turmeric all have immune-boosting properties.

Probiotics: Probiotics can boost the body’s immune function and help the body fight infections. Include yogurt, kefir or fermented foods like kimchi to support gut health. Keeping your gut bacteria healthy enhances the immune system and 70-80% of our immune system is in the gut.

Protein: Ensure adequate intake as it helps produce antibodies.

2. Limit alcohol and sugar

Both weaken the immune system making you more susceptible to infections.

3. Take Vitamin D

Vitamin D could rightly be described as a “miracle nutrient” for your immune system. It enables your body to produce well over 200 antimicrobial peptides which help fight off all sorts of infections.

Ideally, you’d be exposing your skin to an average of 15 minutes of sunlight a day so your body could produce its own, but given the shorter and colder days of winter, we simply do not get what we need. It's best to have your vitamin D levels tested by your doctor. Most individuals will require between 2000-3000 IU's daily, but those with autoimmune diseases generally require higher doses.

4. Prioritize sleep

Fatigue increases your susceptibility to illness and insomnia can increase inflammation. The right amount of sleep gives your body the time to repair and rejuvenate itself. Get 7-9 hours of quality sleep nightly. Sleep is essential for immune functions as it promotes the production of infection fighting cells.

5. Move your body

Regular exercise (walking, yoga, weight training) improves circulation of immune cells. On the same note, avoid overtraining as it may suppress immunity.

6. Manage Stress

Chronic stress weakens the immune system. Practice relaxation techniques such as meditation, deep breathing or journaling.

7. Stay Hydrated

Drink plenty of water to keep your body systems functioning optimally and support the production of mucus, which traps pathogens.

8. Use a Neti-Pot & Humidifier

When you breathe in allergens, pollution, and other forms of irritation, mucus production can increase, setting the stage for congestion and infection. By performing a nasal rinse before this has a chance to occur, you can prevent and relieve symptoms that accompany sinus infections, common colds and other illnesses. (I use Neil-Med sinus rinse).

Also use a humidifier to help reduce the risk of infections. Viruses and bacteria can’t travel as well in moist air. A humidifier could mean the difference between getting the flu this winter and remaining healthy. Use your humidifier from October-May.

I hope you find these tips helpful and that they help you stay healthy this winter season.

To your health & happiness,

xoxo

Amy

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