Natural Ways to Stay Healthy During Cold & Flu Season

Cold and flu season is quickly approaching! To decrease your chances of “catching” and to prevent spreading cold and flu viruses, consider the suggestions below to boost your immunity and impact the environment around you.   

Eat an Immune-Boosting Diet

We are all aware that what we put into our bodies is one of the most important factors in how our body performs. Incorporating foods and spices like garlic, ginger and onion (which have antimicrobial properties) and veggies and fruits (rich in natural antioxidants and phytochemicals) into your diet is an easy and tasty way to boost your immunity.

Stay Hydrated, Exercise & Get Plenty of Sleep

Sweat out toxins through exercise! The Dayton YMCA has a diverse and lengthy list of indoor fitness classes and sports programs available, which is perfect during inclement weather. Be sure to stay hydrated, which helps regulate your body temperature, lubricates joints, delivers nutrients to cells and so much more. Get plenty of sleep to maximize your athletic performance, improve concentration and productivity and to lower your risk of chronic diseases.

Practice Good Hygiene

Hand washing is a well-known way to keep from spreading germs. You know the drill – wash after using the restroom, before eating, after blowing your nose, coughing and sneezing. Be sure to throw those tissues away promptly and not leave them on surfaces to become contaminated. Speaking of contaminated objects – consider not shaking other people’s hands or sharing items to minimize germ exposure. In addition, if you or a family member does get sick, sanitize or toss toothbrushes.

Increasing Immunity with Supplements

• Vitamins –Supplements like C and D can boost your immunity. Vitamin D is important year-round, but particularly in the winter when people tend to be outdoors less often and are getting less benefit from sunlight aiding in the body’s production of vitamin D.
   
• Probiotics – Gut health is a major factor in how well your immune system performs. Probiotics include “good” bacteria which can help balance the “bad” bacteria in your digestive system. In addition to boosting immunity, they can help keep your heart healthy, prevent and treat diarrhea, help you lose weight and more! You can get probiotics as a supplement, but also in fermented foods like yogurt, milk drinks, pickled vegetables, sauerkraut and kefir.
   
• Elderberry – Elderberries are a sweet black or very dark blue fruit of the flowering plant sambucus that boosts the immune system and protects against bacteria and infection. They are packed with minerals including iron, potassium, phosphorus and copper as well as vitamins A, B and C. They are often available as a syrup or supplement.
   

Essential Oils

Essential oils have become increasingly popular to aid with everything from stress relief and promoting sleep to boosting energy levels and the immune system. Oils thought to increase immunity or disinfect include lavender, rosemary, eucalyptus, tea tree oil, lemon, and peppermint, just to name a few.

Oils can be used aromatically (in a diffuser), in cleaning solutions and sprays, and applied topically to the skin. While some advocate ingesting essential oils, it’s important to understand that they are potent, concentrated plant compounds that can have a dramatic effect on the body. There is an abundance of info available about the benefits and risks of essential oils online, including Wellness Mama. As with any product, do your own research to determine if it’s something you may benefit from and to ensure what you’re getting is high quality.

Clean Your Environment

Viruses can be spread in the air, from person to person and from contaminated surfaces or objects. Consider frequently disinfecting surfaces like door knobs, refrigerator handles, faucets, light switches and toilets that are regularly touched by more than one person, especially if someone is sick, to help prevent the spread of germs.

Avoid Others

Decrease your chances of becoming ill by staying away from crowds and, of course, those whom you know are ill. If you do become ill, stay home from work or school! Don’t spread your germs to others. The young, elderly and those in poor health are even more susceptible to getting the flu or a cold.

As always, consult your healthcare provider to determine what may be beneficial for you. Stay healthy this cold and flu season, friends!