Tips for avoiding the fall cold or flu (a.k.a. “the crud”)
Equip your body with proper nutrition
Eat "real food". Try to eat food that is closest to its natural form in order to avoid processed or refined food as much as possible; this will help you avoid harmful chemicals and additives, while boosting your immune system. Take advantage of those farmers markets, & load up on lots of fresh fruits and veggies. Those little gems pack: minerals, vitamins, micronutrients, macronutrients, fiber, energy, antioxidants, etc. in each flavorful bite. Reduce sugar. Sugar impedes the ability of your immune system to recruit a healthy response to assailants (bacteria and viruses). With that being said, I recommend avoiding processed sugar, and suggest making the switch to natural sweeteners. If you don’t believe me, you should check out the documentary Fed Up Eat breakfast. Studies from the Netherlands’ Maastricht University Medical Centre show that people who eat breakfast are half as likely to catch a viral infection! Their research shows that consistently consuming breakfast will triple your body’s production of a naturally occurring antiviral compound (gamma interferon). Now that's what I call starting your day off on the right foot! |
Speaking of feet...Keep your feet warm!
This one might surprise you, but a case of cold tootsies could leave you laid up in bed for days. Ron Eccles, PhD, director of the Common Cold Centre at Britain’s Cardiff University reports that leaving those little piggies exposed in cooler weather signals your brain to conserve your body heat, and shunt it to vital organs. This automatic response results in decreased blood flow to infection-fighting areas like the mucus membranes in your sinuses. This places you in a vulnerable position where your body is open to foreign invaders. Solution-throw a pair of cozy socks on! |
Swish salt water
A simple salt water gargle has the potential to yield significant benefits. One study showed that a simple 10 second swish twice a day decreased the prevalence of viral infections by 34% “When we breathe in sickness-causing bacteria or viruses, they can get stuck in the mucus membrane in the back of the throat...Rinsing with a gargle that contains salt—a natural antiseptic—can flush out problematic phlegm and purge illness-producing invaders"- Carrie Demers, MD, the medical director of the Total Health Center |
Avoid pain medications for minor aches
The benefits of leaving Aspirin, Motrin, and other nonsteroidal anti-inflammatories (NSAIDs) in the cupboard or medicine cabinet during cold and flu season might outweigh the initial relief of a minor ailment. These medications work by suppressing the body’s natural defense system. In other words, these medications inhibit white blood cell response; which is no good since those little guys are responsible for attacking invading germs. |
Get up and “Bust a Move”, Make fitness a priority
I am not a proponent of prescribing a specific amount, or type of exercise; alternatively, I recommend moving your body as much as possible. Walk more. Sit less. Take the stairs. Hike. Run. Bike. Lift. Stretch. Dance. Skip. Play. Placing an emphasis on fitness is an investment in your future. Working some movement into your daily routine could cut your risk of catching a cold by an astounding 50% "Regular exercise stimulates the brain to produce more serotonin, dopamine and human growth hormone… These compounds help your body optimize production of germ-fighting antibodies and make them more aggressive when they encounter invaders...Even chunks of exercise—15 minutes here or there can be enough!" -Pamela Peeke, MD. |
Put that pinky up--indulge in some tea time
Studies suggest that people who consume 20oz of black tea daily reap massive benefits. The powerful antioxidants in the tea stimulates the body’s production of three times the amount of interferons (wonderful little proteins that defend against viral invaders). |
Put on your thinking cap.
Spend 20 minutes a day CREATING: knitting, painting, puzzling, sculpting, sewing, scrapbooking, baking, writing, etc. Studies at Stony Brook’s State University of New York in Long Island show that participating in a soothing, creative environment can alleviate stress, and strengthen your immunity by a whopping 76%, “That’s because your body’s ability to produce virus-fighting white blood cells and protective antibodies rises as soon as stress hormone production drops” explains Dr. Demers. |
Catch more Zzz’s
Sleep more. "Deep sleep is your body’s prime time for building infection-fighting antibodies and interleukins—natural inflammation and illness fighters”- Dr. Peeke. Consistent sleep deprivation almost doubles your chance of catching “the crud”, AND has the potential to make you remain sick for a longer period of time if you do fall prey to illness. Getting a minimum of 8 hours of sleep per night significantly reduces your risk of illness. If you are having trouble going to sleep, try using some calming essential oils before bed. |
"Treat. Yo. Self.", and get a massage
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Namaste,
Christy