Cold & Flu Prevention
Lifestyle tips to beat colds and the flu this season
To avoid catching a cold or the flu, you need a strong immune system. Here are five ways to help your body boost its bug-battling defences…
Prevention is definitely better than cure where colds and the flu are concerned, but the pace of modern life means people have a greater chance of catching viruses that cause colds and the flu. But just a few simple lifestyle adjustments can help you enjoy a sickness-free time this cold and flu season.
The viruses that cause colds and the flu are more likely to enter your body if your immune system is already under pressure. So it’s important to make lifestyle choices that give your body the best chance of warding off infection. This means eating healthily, getting plenty of sleep, not smoking, exercising regularly and trying to minimise stress.
Healthy eating
A balanced diet not only makes sense in general lifestyle terms, but it also keeps the immune system strong – which is essential for preventing colds or the flu. Fruit, vegetables and mushrooms are high in vitamins, minerals and phytonutrients (naturally occurring chemicals) that help boost the immune system, but avoid sugars and refined starches.
Sleep
Getting enough sleep keeps the immune system working properly, because sleep is the body’s way of recharging that system. People who don’t get enough regular sleep are more likely to catch colds or the flu. Adults should get at least seven hours sleep a night, while children need even more.
Smoking
The dangers of smoking are well-known. What may not be well known is that smoking can cause damage of the mucus membranes in the nose, throat and oesophagus, making it easier for colds and flu viruses to enter the body and take hold. Smokers are also more likely to experience more severe cold and flu symptoms than non-smokers.
Exercise
Studies show that fitter, more active people are less likely to suffer colds (and the flu) in the cooler months. Plus, like with non-smokers, if they do develop a cold their symptoms are likely to be less severe than in people who don’t exercise. It is still unknown why exercise helps ward off infection – it could provide a temporary boost to the immune system or it may reduce stress levels. Regular moderate-intensity exercise (walking, jogging, swimming, bike-riding) is recommended for everyone.
Stress
Stress is known to interfere with the body’s immune function, which means people who are stressed are more likely to catch colds or the flu. Reducing stress in a society where people are so busy and under increasing pressure to perform is often easier said than done. We’ve seen that exercise can greatly help reduce stress, but simply taking the time to relax and enjoy life by spending time with friends, listening to music or indulging in a hobby can also work wonders.