As the cold weather creeps in and the leaves start to turn, it’s time to start thinking about how to prevent the common cold and flu this coming season.
Believe it or not, there are several things you can do to bolster your immune system and help keep sickness at bay for you and your family.
In this article, we will discuss six proven strategies for preventing a cold or the flu.
So read on and get ready to stay healthy all winter long!
Get a Flu Shot
This one might seem obvious, but according to the CDC only about 45% of people ages 18 and older get a flu shot yearly.
Getting a flu shot is still the single best way to protect yourself against the flu, and it’s been recommended that everyone over the age of six months gets vaccinated annually.
If you’re worried about the side effects, don’t be – they are usually mild and go away within a day or two.
The true benefits of getting a flu shot far outweigh any potential risks. People have been safely vaccinating against influenza for almost a century now.
Wash Your Hands Often
We’ve learned from the Covid pandemic that you should wash your hands several times a day, but it’s especially crucial to do so during cold and flu season.
Hand washing is likely the most effective way to prevent the spread of illness. Be sure to wash your hands often and thoroughly with soap and water for at least 20 seconds.
If hand soap and clean water are not readily available where you are, use an alcohol-based hand sanitizer.
Don’t use sanitizer as your only method, just when soap and water are unavailable.
Avoid Touching Your Face
This is another one that we’ve all become more aware of in recent years. It’s important to avoid touching your face as much as possible to prevent the spread of germs.
If you feel that you absolutely must touch your face, make sure to thoroughly wash your hands first. We touch our faces several hundred times a day, if not thousands.
Most of the time, we do it without even realizing it.
The next time you have an itch in your eye, think twice before rubbing it.
You wouldn’t want to transfer germs from your fingers into your eyes, would you? Of course not.
Stay Hydrated
Drinking an adequate amount of fluids (water, hopefully) is important for overall health, but it’s especially crucial when you’re trying to ward off a cold or the flu.
When you’re dehydrated, your mucous membranes (the tissues that line your nose and mouth) can become dry and cracked, making it much easier for viruses to enter your body.
Drink at least seven or eight glasses of water a day, more if you’re sweating or have diarrhea.
You can also get necessary fluids from fruits and vegetables, as well as soups and broths.
If you do happen to start getting sick, it’s still advised to stay hydrated to replenish any lost fluids.
Try Dietary Supplements
There are a lot of dietary supplements that can help prevent a cold or the flu.
These include vitamins C, D, and E. You can also try elderberry, which is a traditional remedy that’s been used for centuries.
There is some promising scientific evidence to support the use of these supplements, but more research is needed.
Talk to your doctor or any other healthcare professional before taking any supplements, especially if you are an expectant mother, breastfeeding, have a serious medical condition, or are taking medications.
Vitamin C: AKA ascorbic acid, vitamin C aids in the proper functioning of the immune system. It also helps to grow, develop, and repair various body tissues. It aids in maintaining strong teeth, bones, and cartilage from the absorption of iron. C also helps to neutralize the harmful free radicals in the body.
Vitamin D: Vitamin D helps the body to absorb and retain calcium and phosphorus, which are both critical elements for building bone. Some studies show that vitamin D can reduce cancer cell growth, help reduce inflammation, and control infections. Ultraviolet light (UVB rays) produces vitamin D3 in our bodies, but many do not get enough exposure, so a supplement makes sense for most people.
Vitamin E: Vitamin E’s main role is as an antioxidant, helping to neutralize free radicals, which can cause cell damage. It can also help to enhance the body’s immune function and can help prevent blood clotting in heart arteries. Vitamin E can be found in plant-based oils, seeds, fruits, nuts, and veggies.
Elderberry: This one might not be as well-known, but it’s a medicinal plant that has been used for centuries for various reasons. They’ve been known to tame inflammation, relieve stress, and support your immune system when you have a cold or the flu.
The best way to take it: While it’s always advisable to get your vitamins and essential nutrients directly from the source (your food), this isn’t always practical. With our busy work and family lives, we don’t always have that perfectly balanced meal three times a day. Luckily, we have vitamin D gummies and vitamin C gummies and pretty much anything that we used to take in pill form as dietary supplements available to us in a delicious gummy form. Thankfully, most of the vitamin gummies on the market are vegan, non-GMO, naturally flavored, and free from gluten, animal products, high fructose corn syrup, gelatin, corn, soy, artificial colors, or artificial flavors. They’re also made under strict manufacturing processes. Many gummy vitamins have a high average rating value with many 5-star average customer ratings.
The Bottom Line
These are just a few of the many strategies you can use to prevent a cold or the flu this season.
While there’s no single guaranteed way to avoid getting sick, these tips may help reduce your risk.
Remember to wash your hands often, stay hydrated, get a flu shot, avoid touching your face, and try some dietary supplements like vitamin C gummies, vitamin D gummies, elderberry, and vitamin E.
While it’s important to note that supplements aren’t some kind of “magic” pill, there is certainly evidence to suggest that they do have positive qualities to help keep our families and us safe in the midst of the cold and flu season.