How to Keep Yourself Healthy and Avoid Getting Sick This Winter

How to keep yourself healthy and avoid getting sick this winter
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In addition to COVID-19, the flu season is here, and it’s no joke. This is the time of year when everyone is trying to avoid getting sick with a cold or the flu. Unfortunately, it’s not always easy to do that. There are some things you can do to help lower your chances of getting sick, though. Here are nine tips for avoiding the flu this winter:

1. Wash your hands often

This is probably the most important thing you can do to avoid getting sick. Make sure you wash your hands often, especially before you eat or after you’ve been in a public place. You shouldn’t risk it, particularly since the world is still in the middle of the coronavirus pandemic.

2. Avoid touching your face

It’s easy to spread germs if you’re constantly touching your face, so try not to. If you have to wipe away sweat or touch your face for whatever reason, make sure you wash your hands afterward. The best solution to this would be to carry around hand sanitizer so you can clean your hands if you really need to touch your face.

3. Make sure you get enough sleep

Keeping a healthy sleeping routine is crucial when avoiding a cold or the flu. It’s hard to avoid being exposed to germs if you’re constantly tired, so try to get seven or eight hours of sleep every night. It could also be wise to control your screen time, especially at night, because the blue light from your television, computer, or phone can really screw up your sleep schedule.

4. Exercise regularly

Keeping your body healthy should be a lifelong goal, and exercise is one of the best ways to do that. You don’t have to exercise excessively or obsessively, but make sure you’re getting some sort of physical activity on most days. Even simple things like taking the stairs instead of the elevator can help.

5. Boost your immune system

Your immune system is what’s going to keep you healthy, so make sure it has the tools it needs to do that. Try eating lots of fruits and vegetables or take your vitamins when you can. And remember to drink lots of fluids, like water and juice. By doing so, you’re giving your body the tools it needs to fight off germs and keep you healthy.

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6. Visit the doctor regularly

Even if you’re feeling perfectly healthy, it’s a good idea to get a check-up from the doctor, so you know where you stand. Early prevention is your best weapon against a cold or the flu, so drop by the nearest urgent care clinic and get a clean bill of health. Plus, your doctor can tell you about any new treatments or medications that may be available for the season’s viruses.

7. Dress for winter weather

Dressing properly is crucial, especially if you want to protect yourself against the cold or the flu. Make sure you’re bundling up in the right way and avoid overexposure to the elements. Keep your hands warm and make sure your head is covered if there’s a chance you could be getting sick.

8. Avoid mingling with sick people

It might be hard, but you have to avoid being in close contact with people who are sick. This includes avoiding public places until you’re sure they’ve been disinfected thoroughly and avoiding contact with anyone you know who’s sick. The more isolated you are, the better. Plus, remember to avoid enclosed or congested places whenever possible.

9. Make a home remedy to fight the flu

The best thing you can do is have a home remedy that works because if you do catch the flu, you need to make sure it’s gone as quickly as possible. Try things like chicken soup or hot lemonade with honey to soothe your throat and kill any germs that may be present. Just make sure you watch how much honey you eat because it still has sugar, which isn’t good for your health.

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This winter, try your best to avoid catching a cold or the flu. These tips can help you stay healthy and get through the winter unscathed. If you do catch a cold or the flu, make sure you get it treated quickly and effectively before it becomes worse.

Of course, your best solution will still be to get your flu shots, but these tips can help also keep you safe. And encourage your family or roommates to get their flu shots, too. This way, everyone can stay healthy, and you won’t have to battle these viruses alone.

7 Best Ways to Boost Your Immune System During Covid-19

The body’s immune system is integral to fighting off infection and disease.  At times like these, it’s more important than ever to make sure it’s not only working as well as it can, but also performing better than before. Just like a muscle in the body, you can boost immune system strength so it works better, and this could mean either avoiding illness altogether, or only experiencing mild symptoms if you do get infected.

There are several ways to build and boost your immune system, and understanding the importance of your immune system is the first step. 
7 Best Ways to Boost Your Immune System During Covid-19
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
7 Best Ways to Boost Your Immune System During Covid-19

The Importance of the Immune System

 The immune system isn’t just made up of white blood cells, but consists of a vast network of tissues, cells and organs that work in tandem to maintain overall health and protect the body against infection. The human body is an ideal host for all number of pathogens, viruses, and parasites to thrive if unchecked; the immune system acts as our defense against these microbes and any of their subsequent attacks.

Every part of the immune system plays a unique role: the white blood cells are the first line of defense against any malicious foreign invader, whilst the blood marrow produces our infection-fighting soldiers.

Other parts of the immune system include lymph nodes that act as filters for foreign particles, and the spleen which controls the amount of blood circulating through the body removing old or damaged red cells.
As you can see, there are many parts of the immune system that all play their part in various and equally important ways.

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1. Sleep

A good night’s sleep can do wonders when it comes to the body’s overall well being, improving both physical and mental health. Sleep is when the body is able to fully rest, recover and repair itself in readiness for the day ahead, and not getting enough shut eye can have bad consequences.

Indeed, studies have shown that sleep-deprived patients are at a higher risk of developing an illness after exposure to a virus, underlying the importance of getting in that recommended 7-8 hours of dream-time.[i]

2. Vitamins and Antioxidants

Like any good machine, our body runs well if it’s fueled properly, and getting the right intake of vitamins and antioxidants promotes a healthy immune system. Blueberries, spinach, kale, garlic and ginger are beneficial on many levels.

In addition to having powerful effects on your antibody response[ii] they are also some of the best brain foods available, so you’ll enjoy better physical and cognitive health by eating them on a regular basis.

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3. Drink Less Alcohol

When consumed moderately, alcohol doesn’t seem to have particularly bad consequences for the immune system, and indeed the jury is still out over whether that single glass of red wine actually presents antioxidant-related benefits to the body.

Either way, it’s clear that high levels of consumption do have a negative impact, since studies have shown the white blood cell count to decrease below normal levels when a significant amount of alcohol is in the bloodstream.[iii]

4. Minimize Stress

When the body is placed in a stressful situation, the chemical cortisol is released into the bloodstream, decreasing the performance of your immune system. In addition, anxiety can impact your sleep pattern, which, as mentioned above, can reduce your body’s ability to recover at night. Try to prioritize a healthy mindset, and perhaps introduce some form of daily meditation to provide a sense of order to any chaos you might have in your life.

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5. Zinc Supplements

It’s important to get enough zinc in your diet since this mineral supports normal growth, heals wounds and keeps the immune system strong. Most diets should include enough zinc to adequately support working immunity levels; however, if you find yourself more susceptible to illness than others, consult a medical professional to see if you have zinc deficiencies that need to be addressed.[iv]

6. Probiotic Foods

A healthy gut means a happy immune system since the two are closely linked: around seventy percent of your immune system resides in your gut with probiotic bacteria living in the digestive tract and supporting our immunity levels. You’ll see most benefits from fermented foods (such as kimchi) or yogurts that contain live bacteria cultures that will boost the immune system.

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7. Exercise

The body’s circulatory system plays a key role when it comes to your level of immunity, essentially acting as a transport network for white blood cells to move about the body. You can increase the efficiency of this pipeline by exercising regularly. The Centers for Disease Control and Prevention encourages at least two and a half hours a week of moderate exercise or 75 minutes if at a more vigorous level.[v]  Read more about all the benefits of exercise here. 

The Role of Weight Loss Supplements

The other benefit of exercise is that, alongside a healthy diet planvi, it helps to maintain an ideal body weight, and this is especially important in relation to COVID-19: obesity seems to worsen the effects of the disease and puts you at greater risk of complications from it.

If you are struggling with your weight, then perhaps consider some weight loss supplements. Phenocal is a popular brand on the market, made of all-natural ingredients that enhance your weight loss efforts by reducing the appetite and boosting energy levels. Taken regularly, it can make it easier to manage your weight and enjoy better overall health.

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Whilst there are many ways to boost immune system strength, there is no silver bullet cure-all that will do the job by itself. Using a combination of the above methods and maintaining a healthy weight with the help of a supplement such as Phenocal will give your body the best chance of fighting off infections.

Of course, it’s also vitally important that you practice good hygiene at all times, such as proper handwashing, and follow the recommended social distancing guidelines.

Author Bio:

Nathan Hodges is a passionate writer. He writes about health, fitness, nutrition & diet. His work gives a curiosity engaged to the readers.