It seems like everyone is getting sick recently. From the flu to the common cold, tissues are being passed around. While it would be great if there was a way to completely avoid getting sick, there are certain things that you can do to reduce your chances. Do you make decisions to keep your health in tip top shape?
For starters, you probably already workout with me in some capacity if you are reading this email. Not only does sweating it out help you to be a more fit you, but it also helps to prevent sickness. A study of 1,000 participants found that taking time to exercise regularly can nearly halve your odds for catching the cold or flu. In the case that you do get sick, your symptoms are likely to be less severe. It is speculated that since regular exercise helps to boost your immune system that you are more likely to be able to ward off the sniffles.
Food is also a contributing factor to whether your body has what it needs to keep the germs at bay. If you are eating a crappy diet lacking nutrient dense foods, your body is not getting what it needs to be strong. On top of that, many foods like gluten, dairy, and refined sugar can cause inflammation in your body. So what should you eat more of for that extra immunity punch? Here are my faves that are easy add-ins to any diet:
- Garlic It is not only good for your heart, but it contains allicin which is known to fight off colds and flu. One study gave 146 healthy volunteers either garlic supplements or a placebo for three months. The garlic group had a 63% lower risk of getting a cold, and their colds were also 70% shorter (How Garlic Fights Colds and the Flu, Healthline).
- Chicken Noodle Soup Most chicken soups contain ingredients that provide lots of vitamins and minerals, like carrots. These orange veggies provide your body with vitamin A, a nutrient that plays a role in the immune response. Chicken stock contains zinc, which may help fight a cold when consumed in high amounts. Chicken may also help with the repair of body tissue and contains the amino acid cysteine, a component paired with other amino acids to support good health.
- Green Juice It may be a trend, but this one will hopefully be here to stay. These bright juices are a great way to get an additional boost of nutrients to support a struggling immune system. A variety of greens will give you a boost in vitamins A, C, K, and calcium (yes, you can get calcium from other sources than milk). While I don’t think green juice should be a replacement for adding in veggies to your meal, it certainly can help your body recover or avoid getting sick all together.
- Citrus Most think of getting in vitamin C to cure a cold. While an all out cure is not out there (boooo!!!) you can reduce the systems and length of a cold or flu by consuming in higher levels of vitamin C through citrus type foods like lemons, oranges, and grapefruits(further details in link). If you notice that people are starting to get sick around you it’s not a bad idea to add in some citrus to your meals and cross your fingers you get bypassed of the sniffles all together.
- Fish Choosing fish higher in omega-3 fatty acids can help to reduce inflammation inside your body. The less inflammation your body has the easier it is for your immune system to do it’s job. Look for that salmon or tuna a couple of times a week to add to your meal and give those cold and flu germs a big punch in the face!
Keeping Fitness Fun!! xoxo