How to Prevent Getting a Cold this Season with These 8 Healthy Habits

The cold and flu are common illnesses, especially during the winter season. When the weather starts to get cold, we tend to spend more time inside. This means we’re in closer proximity to other people, with higher potential of being exposed to the cold and flu bug. Read on to learn about 8 habits to prevent a cold this season.

On average, an adult catches a common cold two to three times every year, while children get six+ colds every year.

Colds are no fun. They leave us feeling unproductive and miserable. They affect our ability to sleep, interact with our loves ones, and think clearly. Of course, fewer colds throughout the year is a great way to improve our quality of life!

Below are healthy habits to minimize your chance of getting a cold this year:

1. Healthy eating

Eating a balanced diet will help you stay healthy, as it provides the body with nutrients and vitamins to support the immune system to fight illnesses. A good rule of thumb is to eat a whole food based diet in a wide range of colors and flavors.

• Dark green, orange, yellow, and red vegetables and fruits contain phytochemicals that ensure that the diet has all the micronutrients it needs to boost immunity.
• Foods rich in Zinc (such as beans, seeds, nuts, and whole grains), Vitamin C (such as citrus fruits), Vitamin E (such as broccoli and avocado), and Selenium (such as organic meat) all bolster the immune system.
• Vitamin D is also essential in preventing colds. Foods rich in vitamin D are egg yolks, mushrooms, and beef liver. You can also get vitamin D from exposure to sunlight.

2. Practice good hygiene

Everything we touch can carry germs e.g., doorknobs, phones, keyboards. Therefore, it’s essential to wash your hands regularly to eliminate germs.

**NOTE: Make sure you soap is NOT ANTIBACTERIAL. Normal soap is sufficient for removing germs. Use if antibacterial soap or excessive washing can disrupt your skin and body’s normal bacteria and actually make you more susceptible to illness.

• Wash your hands before handling food
• Scrub under your fingernails
• Clean your hands after washroom visits
• Wash your body daily
• Cover your mouth and nose while sneezing (preferably with your arm rather than your hand)

3. Exercise regularly

When you exercise, you are optimizing your body’s circulation and boosting the immune system through adequate stress management and hormone balance. Exercises also increase the number of cells that kills viruses.

It can be as simple as a daily 30 minutes walk or other home workout options. This is yet another great benefit of exercise, so no excuses to skip that workout!

4. Get enough sleep

It is recommended that adults get 7 to 8 hours, teens 9 hours, and growing kids 10 to 12 hours of sleep. When we sleep, our bodies release a type of protein (called cytokines) that helps the body to fight infections.

A study published in the Archives of Internal Medicine showed that adults who slept for at least 8 hours over two weeks were more resistant to common colds. If you’re struggling with getting enough high quality sleep, it’s time to improve your sleep habits.

5. Stay hydrated

Drinking plenty of water helps keep the body healthy and boost the immune system to help the body fight viruses. It also eliminates toxins from the body. Aim to drink at least six to eight glasses of water throughout your day (urine should be clear to light yellow).

6. Manage your stress levels

These days, it’s hard not to get overwhelmed every once in a while. Some stress is good for our bodies. However, too much stress is not good. It weakens the immune system, increasing the probability of colds and other illnesses.

Proper management of your stress is important for a high quality of life free of illness. Try exercise, getting more sleep, and incorporating relaxation techniques, such as yoga, meditation, and deep breathing, into your day.

7. Quit smoking

Smokers are more susceptible to colds. This is because smoke dries out the nasal passages and paralyzes hair, which is meant to flush viruses out of the nasal passages. Smoking also weakens the immune system, due to the toxic chemicals it’s trying to eliminate and decreased circulation.

8. Positive thinking

Are you a half-full or half-empty kind of person? Positivity and health are very deeply connected. Optimistic people are protected from the negative effects of stress and tend to make better health and life decisions.

Negative thoughts can weaken your immune system and sabotage your health goals. If you are struggling with negative thoughts, a great place to start is mindfulness.

The bottom line

There’s no effective treatment or cure for the common cold. Prevention is always the best treatment option when possible! If you still catch a cold, take the time to listen to your body and give it what it needs to recover quickly and fully.

Remember: these habits will also help you recover more quickly!

Make sure you and your family practice all the above tips to decrease your chance of getting a cold! How often do you and your family usually catch a cold? I was surprised to see how often most adults and children get colds! Our average is 1-2 even with a germy 1 year old.