Cold and Flu Prevention Tips

Cold and Flu Prevention Tips for the season.

Cold and flu season is upon us and many do not want to opt for the flu shot. Here are some cold and flu prevention tips for avoiding or for reducing the severity and duration of your symptoms.

1) Vitamin D is number one in my books. Vitamin D is sometimes called the “sunshine vitamin” because it’s is produced in your skin when you are out in the sunlight without wearing sunscreen.  You can also get it through certain foods like mackerel, sardines, salmon, beef liver, egg yolks and fortified cereals or dairy.

We are a nation that is deficient in vitamin D. Vitamin D helps to build your immunity as well as keeping your bones strong and your mood up. Vitamin D helps to regulate the absorption of calcium and phosphorus which is why it is so important for bone health, but also necessary for our immune system.

Vitamin D plays an important role in regulating mood and helps ward off depression. So in my books it is really important to supplement with Vitamin D3. Ask your doctor to check your blood.  A healthy blood level is considered to be 75 to 125 ng/ml, anything below this and you are deficient in Vitamin D3. For more information about Vitamin D3 and your health check out Dr. Mark Hyman’s article here.

2) Drinking enough water throughout the day is so important. Staying hydrated  may boost a particular immune response to enable your body to better fight viruses. Aim for 3.7 litres if you are a man and 2.7 litres if you are a woman. Choose to drink herbal teas of make fresh ginger tea and add some lemon juice to it.

3) Lower the amounts of sugar you eat. When you eat sugar it suppresses the immune system. If you eat sugar, drink fruit juices, cokes or eat cookies throughout the day you are more susceptible to germs. Choose to eat whole foods not processed foods that contain sugar.

4) Flood your body with fruits and vegetables every day. Eating the colour of the rainbow of fruits and vegetables is one of the best ways to avoid getting sick.  The World Health Organization says that we need between 7-13 servings of vegetables and fruits a day to maintain adequate health. Most people don’t even get 2-4 servings a day. I know it can be difficult if you live a busy life and you may not have time to juice or make copious salads for lunch a dinner. Try adding vegetables and low glycemic fruits to you morning smoothie, oatmeal and instead of buying a chocolate bar, opt for an apples or a pint of raspberries. The easiest way for me to flood by body with 33 different fruits and vegetables every day is to take a product called Juice Plus. It is pure fruits and vegetables picked at their peak of ripeness, made into a smoothie and lightly dehydrated and put into a capsule. For more information or to order Juice Plus click here.

5) Wash your hands with soap and water. It is so important to wash your hands well to prevent the transmission of germs. Remember to recite the alphabet when washing your hands as that is how long you need to wash with warm soapy water.

If you need help with flu and cold prevention, email me, as I can help.



About the Author

Written by: Shirley Plant
Shirley Plant is a nutritionist and the author of Finally… Food I Can Eat, a dietary guide and cookbook for people with food allergies, and those looking for healthy, tasty recipes. Shirley offers dietary counselling and menu planning through Delicious Alternatives.

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