Summer is dwindling, and winter is on the horizon, and with it, the cold and flu season. Many of us get the sniffles or get very sick during the colder months and this often means missing days of work or school to recover. However, there are simple hacks you can adopt to help protect yourself before the germs of the common cold or influenza get you.
Before you stock up on lozenges, cough syrup and tissues, we’ve got the secret to staying healthy during the flu season – a strong immune system,
Here are some tips to boost your body’s natural defences with simple things that you can fit into your life seamlessly.
Eat A Balanced Diet
Yes, we know you’ve heard it a million times, but eating a healthy, well-balanced diet really is good for you and can help your body fight off infections and illnesses. The official South African Food-based Dietary Guidelines were created to make things a little easier when it comes to healthy eating. The guide recommends eating a variety of foods, making starchy foods a part of most meals, eating at least three vegetables and two fruits a day, among other tips for eating well. Eating a balanced amount of healthy foods will provide your body with much-needed vitamins and minerals for optimal immune function.
Keep Hydrated
Hydration is key for your body’s peak performance, especially if you’re trying to stave off colds and flu. Water and other hydrating liquids help carry your white blood cells to different parts of your body to fight off all those bad germs and keep you healthy. Being hydrated can also alleviate headaches and body aches and balance your body’s pH levels. Don’t just want to drink water all the time? Try sports drinks, herbal teas, broths and 100% juices.
Keep Your Hands To Yourself
Don’t borrow that pen from your colleague or touch that railing when walking down the stairs at the train station, it’s better for your health. Germs from your unwashed hands can get into the food you prepare, into mouth and eyes from unconscious touching of your face and you can transfer those germs to other surfaces. But if you do have to touch things that could be contaminated, remember this next point, too.
Wash Your Hands Regularly
Proper hand hygiene means you reduce your chances of getting colds, flu or diarrhea by up to 50%. Washing your hands when appropriate and using sanitisers, wipes, etc, help curb the spread of diseases and viruses. Remember to wash your hands regularly, especially when you’ve touched or handled anything in public, to keep yourself safe.
Get Enough Sleep
Don’t always get all forty hours of those winks? Well, you might want to try some better sleep hygiene too. Studies have shown that those who often sleep less than seven hours a night have weaker immune systems. Getting adequate sleep helps significantly boost the production of antibodies and immune cells, making you less susceptible to illness and reducing inflammation in the body.
Reduce Your Stress
Chronic stress can lead to a decrease in white blood cells which work to fight off infection in your body. From eczema to weight loss/gain and flu symptoms, stress is not great for your immune system and can increase your chances of getting sick. Ways to reduce your stress can include exercise, meditation, yoga, journaling or picking up a new hobby.
Get Plenty of Exercise
While working out while sick won’t help you recover faster, exercise does help keep the flu at bay. Moderate exercise activity helps strengthen your immune system and studies have shown that women who walked 30 minutes a day for a year got sick 50% less often than those who didn’t exercise. But, make sure you’re not overdoing it and stressing your body out with excessive exercise as that can have the opposite effect and make you sick more often.
Get Vaccinated
Getting the flu shot significantly increases your chances of not getting sick during flu season. They’re about 40-60% effective and only last for one season but at the very least it will lessen the severity and timespan of flu symptoms. Flu shots are particularly important for those who have comorbidities like heart disease and diabetes, are pregnant or over the age of 65.
There you have it – eight simple changes and choices to make before flu season to keep yourself healthy and not let the germs take over your life. Small, consistent choices every day could help you live your best life.
Now, go forth and take proactive steps to boost your immunity to help prevent illness.
This post was produced by Brand Story for News24.
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