6 Ways to Say Healthy During Cold & Flu Season
WHAT TO DO
Run A Humidifier
Flu germs survive and spread more easily in dry air so boosting indoor humidity levels is a proven way to make it less likely for germs to survive. Humidifiers also help moisturize your nasal passage, making it easier for air to pass through and for your airway to remain moist which helps tiny nasal hairs continue to ward off bacteria and germs.
Get To Bed On Time
Sleep is a cornerstone of a healthy immune system. In a study published in 2009, researchers administered nasal drops that contained a cold virus to more than 150 adults. Those who had averaged less than seven hours of sleep nightly for the prior two weeks were almost three times more likely to get sick as those who had slept eight hours or more.
Wash Your Hands—Better and Longer
Lathering up with soap and warm water, and then scrubbing for at least 20 seconds—about the time it takes to hum “happy birthday to you…” twice. Second-best: applying a hand sanitizer that contains alcohol rubbing for, again, at least 20 seconds.
WHAT TO EAT
Drink Elderberry Syrup
Teas and syrups made from the elderberry plant have been used to fight upper respiratory infections and boost immunity for hundreds of years. In one randomized study of 60 adults with flu-like symptoms, those who took 15 mL of the elderberry syrup four times a day saw symptoms clear up on average four days earlier than those who took a placebo syrup. Another study tested its effectiveness in air travelers. Those who took the elderberry syrup had a shorter duration of cold symptoms that were less severe than the control group.
Up Your Vitamin D
Evidence is growing for the importance of vitamin D in fighting colds and flu; since it’s difficult to get enough from food and sunlight, doctors recommending supplementing, especially during the dark winter months. The official recommended dose for adults is 600 to 800 IU per day, but many experts recommend taking even more. Consult with your doctor.
Boost Gut Health
The gut and the immune system are intricately intertwined: an incredible 80% of our immune system is actually located in the gut lining. And while many people know that probiotics have a beneficial effect on the digestive system, they also have a regulatory role on the immune system increasing the production of immunoglobulins and specialized immune cells called Natural Killer cells (NK cells) and T Lymphocytes (T cells) which protect us against infection, including against flu and common cold.
