If you haven’t caught it already, you’re probably worried about catching the latest bug that’s going around. It’s that time of year when viruses are more likely to spread and affect you or your family in some way. To stay healthy and avoid catching a cold or worse the flu, follow this simple and natural ways to boost your immune system.
Although a healthy diet and exercise are important all year round, there are a few tricks to follow in the Fall and Winter to keep you and your family healthy.
What to avoid
Diet is the easiest and probably most effective way to keep your immune system strong and similarly an unhealthy diet can make you more prone to catching a cold. Although anything in moderation is acceptable there are a few things that should be cut back or avoided.
- Minimize your caffeine intake. Caffeine causes dehydration and depletes the level of minerals and vitamins in the body.
- Cut out or reduce alcohol consumption. Alcohol has the same effect as caffeine on the body and should be avoided to strengthen the immune system.
- Eat less sugar. A high sugar diet adversely affects your immune system and can drain you of the energy needed to fight a cold. Sugar leaves you more vulnerable to infections because it inhibits the white blood cells ability to fight bacteria.
Food to make you stronger
Now that you know what not to eat it’s important to fill your diet with fruit and vegetables that are full of vitamins and anti-oxidants. Eating foods that help your body improve circulation and fight infection will enhance your immune system and keep you well during the cold and flu season. Anti-oxidants and anti-inflammatory effects can be found in many berries and red apple skins. The common cure, chicken soup, can actually make you well. It has plenty of anti-inflammatory properties to help ease symptoms of chest colds and may even help relieve a sore throat. Eating lots of phytonutrients help protect the body and fight off disease. Stock up on foods like:
- Spinach, sweet potatoes and carrots which are full of beta carotene.
- Eat healthy oils to increase your vitamin E intake.
- Fish like Salmon and Mackerel will help enhance the immune system.
- Include 5 potions of vegetables and two of fruit to get all the vitamins and nutrients your body needs.
Finally remember to drink plenty of fluids and in particular lots of water to keep your body hydrated.
