The Ultimate Plan of Action
for the Cold & Flu Season

In these tumultuous times, it is more important than ever to take care of your body and build a solid foundation for your immune system. Winter is particularly tough because the air is usually drier and better able to transmit infections, plus people are spending more time indoors in close proximity to one another. But have no fear, we have put together the ultimate plan of action to help you stay in top shape as we head into the cold and flu season.

Stay Calm

Being aware and being panicked are two different things. Yes, it is important to understand the risks of the different illnesses circulating at this time of year, but paranoia and fear definitely do not do any favours to your overall health. Stay calm and prioritize your mental health. Stress and its associated hormone corticosteroid are linked to a lowered immune response, so monitor your stress levels and seek healthy ways to manage them.

Wash Your Hands

This was probably drilled into your head since you were a child, but indeed regularly washing your hands is a great way to reduce the risk of transmitting and spreading germs. It is one of the simplest ways to keep yourself—and others—safe.  Proper handwashing hygiene includes making sure that you are washing for an adequate amount of time (20 seconds or about the time it takes you to sing the ABC’s twice). It also means making sure you get into all the nooks and crannies using soap and warm water. Make sure to dry your hands well after washing (germs appreciate moisture) and keep your hands hydrated with lotion throughout the day.

Keep Your Hands Out of Your Face

Following from the hand washing tip, it is also good practise to refrain from touching your face as much as possible. The mouth, nose and eyes are the main points of entry for flu viruses—they cannot penetrate your skin.

Rest Up

This one is huge. Your body is quite marvellous at staying healthy when it is getting an adequate amount of snooze time. Sleeping helps to lessen the effects of the flu and lets you recover faster if you get ill. It also enhances your body’s defences and bolsters your immune system as a form of prevention. If in doubt, sleep it out.

Fuel with Food

Your food is essentially preventative medicine. It is always important to be aware of what you are consuming, but especially so when you are busy battling flus, viruses and colds. Eating a balanced diet rich in whole foods and nutrients is key to keeping your immune system in top shape. Foods high in probiotics such as yoghurt can help support your gut health, fruits and veggies are full of essential nutrients and vitamins, plus high-protein foods help deliver the right building blocks to your body so it can construct antibodies after it has been infected.

Vitamin Mix

A quick checklist of some vitamins and minerals good to have on hand:

• Vitamin C—the most famous immune booster; use as a preventive measure
• Vitamin D – often we have low levels in winter; aside from being a component of healthy bones, this vitamin can help fight and prevent various respiratory illnesses
• Zinc Oxide—nicknamed the ‘Gatekeep of the Immune System’ it helps defend against invading viruses and bacteria
• Vitamin B12—plays a role in creating healthy blood cells and diminishes fatigue

*Always be careful when taking extra supplements and vitamins beyond what you normally consume in your regular diet. Make sure to consult with a health care professional.

Hydration Nation

Stay hydrated! This will have a significant impact on your body’s ability to combat illnesses. Drinking enough liquids keeps the mucus membranes in your nose moist so they can catch germs before they enter the body. Other than sustaining this first line of defence, drinking enough fluids helps your circulatory system to flow, enabling white blood cells to reach points of infection faster.

Try sipping on tea throughout the day—not only will you stay hydrated, but the warmth will ease congestion and many teas are also loaded with antioxidants.

Kick the Bad Habits

Now is the time to kick your not-so-healthy habits to the curb. Smoking is definitely not doing any favours for your respiratory system and alcohol dampens your immune system, weakening your ability to fight off infection. Some research even indicates that white blood cells don’t operate as effectively in a high-sugar environment, so it can be a good idea to moderate your sugar intake as well.

Old Time Classics

Last but not least—do not forget some of these ancient home remedies for colds and flus:

• Garlic is anti-microbial, promotes healthy gut flora, is effective against upper respiratory illnesses and the list goes on…
• Ginger has anti-inflammatory properties that can help ease your symptoms
• Honey, with its antiviral properties, is a natural cough medicine and powerful healer

To wrap it up: no need to fear this year’s cold and flu season. Prepare yourself, do your research, stock up on healthy essentials and take control over your body and health!