Top Tips To Help Survive Cold and Flu Season
There are over 200 different known cold viruses, but most colds (30% to 40%) are caused by rhinoviruses. The average adult catches approximately 2 to 4 colds a year, and this number is even higher in children.
As the weather begins to cool down, and we spend more time socializing, living, and working indoors, it’s important to focus on ways we can boost our immune systems. In Canada, the peak times for colds are at the start of school in the fall, in mid-winter, and again in early spring.
The good news…there are ways to prevent getting a cold.
Boosting your immune system is one of the best strategies for fighting off a nasty cold or flu virus.
Consider some (or ALL) of these tips to help strengthen your immune system, and protect yourself from those cold and flu bugs!
1 Eat an Alkaline Nutritious Diet
The foods we eat have a powerful impact on our health. Our bodies rely on nutrients to function optimally.
Eating a lot of alkaline-promoting foods such as fruits, vegetables, healthy whole grains, complete proteins, and healthy fats will strengthen the immune system, and help fight off foreign invaders.
2 Reduce Caffeine
Coffee makes our bodies acidic, and causes the depletion of many vitamins and minerals. It also causes dehydration, and puts stress on our adrenal glands.
If you can’t live without it, try to limit coffee intake to one small cup a day. *Added tip: Ensure you increase water intake as well!
3 Get Good Quality Sleep
Sleeping allows or bodies to recharge, and is so crucial for the immune system.
Without proper sleep, our immune system can become suppressed. Disruptions in sleep can make us: irritable, experience weight gain, unable to concentrate, have an increased appetite, and much more.
Aim for solid 7-8 hours of sleep each night.
4 Stay Away From Sugar
Sugar stresses our immune system, and robs our bodies of crucial nutrients.
If you need the sweet, choose unprocessed sweeteners like honey, maple syrup, or stevia to replace refined sugars.
5 Stay Hydrated
Increase your water intake, AND MINERAL intake, to help boost your immune system.
Electrolyte rich drinks (ones with no, or low, sugar) and ‘trace mineral drops’ do wonders for hydrating the body and strengthening the immune system.
6 Increase Protein and Healthy Fats
At the chemical level, our immune system is primarily made up of interacting proteins and fats.
Ensuring you diet includes complete proteins and good quality fats will help replenish and strengthen your immune system. Make sure to include nuts, seeds, lean meats, eggs, and fish in you diet.
7 Move Your Body
Exercise helps strengthen and detoxify the body.
Aim for 3-4 workouts weekly. This will also help relieve stress, and, as a bonus, exercise can aid in achieving good quality sleep.
BONUS TIP: Wash your hands!!!
Viruses that cause colds and the flu are most often transmitted on the hands. So, whether you use soap and water, or hand sanitizers, keeping your hands germ- free can help!
Wash hands often, especially in front of children, to teach them that hand washing with soap and water is more than a chore — it’s an important way to prevent colds, sore throats, and other infections.
Still feel like you need more direction? Book a FREE 15-minute consultation with one of our Nutritionists today!