Illness Prevention Tips

Blog Category: Health

The common cold and the flu are prevalent during certain times of the year, but you can take measures to protect yourself. You don’t want to weaken your body over time by constantly getting sick, and you especially want to protect yourself from further illness if you already have a chronic disease or are in a weakened condition. Here are some easy tips to prevent and overcome getting sick.

Protecting Yourself and Others From Colds and Flus

Though most people get colds or the flu in the winter and spring, a cold can hit you any time of year. Most people recover in about a week, but those with weakened immune systems, respiratory conditions, or asthma may develop more serious conditions, like pneumonia or bronchitis. The usual signs you’re sick with the cold or flu include:

  • Fever or chills
  • Coughing
  • Sore throat
  • Runny nose
  • Sneezing
  • Muscle or body aches
  • Headaches
  • Fatigue

These are both contagious illnesses, as one infected person has the potential to infect many others. Whether or not you have the flu or a cold, follow these tips to protect yourself and others:

  • Stay at home while you are sick and away from others when they’re sick
  • Avoid close contact with others and touching your face with unwashed hands
  • Cover your mouth while coughing or sneezing 
  • Wash your hands often with soap and water and after coughing or sneezing
  • Disinfect surfaces frequently
  • Get vaccinated every year to help prevent the flu

Food That Boosts Your Immune System

Eating immune-boosting foods is key to living a healthy lifestyle because you’re helping your body fight off viruses, infections, and diseases with every bite. Here are some common immune-boosting foods you can easily add to your diet:

  • Broccoli: You can find vitamins A, C, and E, as well as other vitamins, minerals, and antioxidants just in broccoli. The trick is not cooking it all the way – maybe barely or not at all. Eat it raw to keep the good stuff intact.
  • Chicken Noodle Soup: Chicken and other poultry are high in vitamin B-6, which is key in creating healthy red blood cells. When chicken is cooked or boiled, it releases cysteine, gelatine, and other helpful nutrients into its broth. It will also thin mucus and make the nose run, which allows your body to flush everything out.
  • Citrus Fruits: Our bodies don’t naturally produce Vitamin C, but you can find it in citrus fruits like lemons, oranges, and grapefruit (NOTE: you need to watch your grapefruit intake with certain medications). Be sure to get a daily dose of vitamin C to produce white blood cells responsible for fighting infection.
  • Foods Rich in Vitamin E: Vitamin E is found in spinach, kale, Swiss chard, mustard greens, and nuts, especially almonds. So, if you eat a half cup, which is about 46 almonds total, you will have 100% of your daily recommendation of vitamin E.
  • Foods Rich in Zinc: Zinc is one of the key ingredients in maintaining healthy immunity and helps produce white blood cells that are vital to the body’s defense mechanism. It’s recommended to get two servings a week, but too much can lead to problems within the immune system. Zink can be found in shellfish, chickpeas, pumpkin seeds, cashews, and yogurt.
  • Garlic: Garlic contains allicin, which is known to combat viruses and bacteria (NOTE: you can only reap these benefits with garlic, not just garlic powder).
  • Ginger: The spice ginger is loaded with gingerol, a bioactive compound that functions as an anti-inflammatory and antibacterial, supporting immune health by keeping our response systems active and free of complications. Ginger is also used to ease nausea and minor digestive problems. Consider adding it to soup, fish, stir-fry, or a cup of tea.
  • Carrots and Sweet Potatoes: These healthy orange foods have beta-carotene that helps create vitamin A, which is great for your skin and immunity. Beta-carotene strengthens your immunity and makes your skin look and feel younger.

Cold and Flu Recovery Tips

If you get sick, there are many things you can do to help your body’s recovery process:

  • Stay home and get lots of rest.
  • Drink plenty of fluids and humidify or vaporize.
  • Take over-the-counter medicines to ease symptoms, but talk to your doctor before taking any new medications.
  • Eat nourishing and immune-boosting foods.

When to See a Doctor

There is no guarantee that you will not get the flu or a cold this season, but if you follow this advice, you will be well on your way to protecting yourself and others. Otherwise, you should see a doctor if:

  • Symptoms last more than ten days
  • Symptoms seem severe or continue to get worse
  • You’re vomiting, coughing, wheezing, or have chest discomfort or shortness of breath
  • Your fever is over 100 degrees or lasts more than three days
  • If you are at high risk for complications

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