Ways to Avoid Getting Sick This Winter

Ways to Avoid Getting Sick and flu This Winter

In order not to get sick in the winter, we need to take care in the fall

The weather is becoming colder and that means hot soup, warm scarves, and hats are required to approach the season of colds and flu. Most people at least once a year “manage” to get sick in cold weather, but let this winter not wait for this to happen, but to take care of ourselves. Change in some habits will help us improve our immunity, and if still not able to avoid colds or flu, most likely following tips will shorten the duration of the illness:

Change in some habits will help us improve our immunity, and if still not able to avoid colds or flu, most likely following tips will shorten the duration of the illness:

Vitamin D

A recent study found that children who took vitamin D during the season of colds and flu get sick twice as rarely. For adults taking vitamin D supplementation is also recommended. Or even better is to include more products such as milk, juice, and soy in your diet during the winter. Mushrooms are also an excellent source of vitamin D.

If we decide that we need more vitamin D, we can get it through taking it as supplements, as long as the total dose should not exceed 2000 IU per day. Vitamin D is a fat-soluble vitamin, ie It can not just pass through our body if you take too much of it. In fact, if you exceed 2000 IU, may experience toxic effects. Children in the study took 1,200 IU of vitamin D, so if you stick to that amount, you can prevent flu and colds without another risk.


One of the easiest steps you can take to protect yourself from winter illness is to wash thoroughly and often your hands. It is better not to touch your face often.

When there is a flu or cold, people cough and sneeze into their hands, then touching different things like money and door handles. Ultimately viruses can reach us that way. It does not have to touch potential carriers and to clean hands with wet wipes and gels, but the frequent washing of hands can really help us to keep germs out of the body.

Speaking of coughing and sneezing, we should make sure that we do not spread viruses and to learn to cough like a”vampire.” Instead, cough into your hand, it is safer to do it in the sleeve, for example.

Disinfect items that you touch constantly. Such items are smartphones, keys, and purse. It turns out that the rail of the escalator and smartphones have more germs on its surface than public toilets. So disinfect these items, especially mobile phones.

Exercises to strengthen immunity

When our body is in good shape, it is better prepared to fight the insolent microbes. Studies have shown that regular exercise helps to strengthen immunity. The key is in the balance. Too much exercise actually harm the immune but is not useful not to do any exercise. If you run or walk quickly for 20-30 minutes five days a week, this is enough to improve the immune system.

The exercises not only help us to prevent cold and flu but relieve stress. And stress makes us more vulnerable during the cold season, which again leads to illness.

Good hydration

We’ve heard it before: you need to drink enough fluids (not necessarily only water) not to get sick. For extra effect is good to add fruits and vegetables to your daily diet. Antioxidants and water help our body to fight flu and colds. The only condition is to avoid juices with sugar that makes us a disservice when we try to stay healthy.

It is better to drink also black and green tea. A study conducted in 2012 showed that people who drank 5 cups of tea a day have stronger immunity. It may sound a lot, but it is completely achievable amount! We can drink two cups in the morning, one at lunch, one at dinner and one before you go to bed.


Studies have shown that the beneficial bacteria in yogurt can improve the immune system and will save us from seasonal colds and flu. Because not only milk but microorganisms are important, we can eat also soy or coconut milk.

Healthy nutrition

There is no man who does not know that the good nutrition is the key to the strong organism. Citrus and apples are needed in the menu for strengthening immunity. Besides them, you can bet on raw vegetables – peppers, cabbage, carrots, beets. Also, you can add lots of fresh herbs like parsley and celery. Eat more serious amounts of yogurt, eggs, and liver.

Doctors recommend maintaining immunity every day to drink at least one cup of green, fruit and herbal tea.

Reducing smoking and alcohol

It is not difficult to guess that drinking and smoking harm health, but around the holidays we tend to overreact to these vices, so is good to mention them here. Cigarettes and alcohol prevent the body from fighting diseases. This does not mean not to drink a glass of your favorite red wine, but the key is in the moderate consumption.

What if we get sick after all…?

Even with our greatest effort sometimes happens to catch up a cold or flu. If you get sick, here are some tips on how to quickly recover:

  • Rest enough. Our body heals best when we sleep, so we can look at the disease as a hint showing that the body needs rest. Now is the time to watch TV, to read a book and to rest all day.
  • Doing gargle with salt water. This will help relieve a sore throat from postnasal drip.
  • To take zinc. Studies show that zinc helps to limit the duration and to relieve severe symptoms of colds.
  • Start drinking plenty of fluids, including hot tea. During a cold or flu, the body releases more water and it is It is important for the body to obtain enough fluids. Hot tea will relieve inflammation, and warmth will help to unblock your sinuses.

Of course, if the cold or the flu does not leave us more than a week, it can lead to serious complications such as bronchitis or even pneumonia. In this case, it’s time to visit your doctor.

But long before that the most important thing is to listen to your body and take good care of yourself during the winter.

About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.

Leave a Reply

Your email address will not be published. Required fields are marked *