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As we put our sunglasses back in their cases and pull out our favourite cosy jumpers, we’re saying bye to summer and welcoming in cooler temperatures. While the winter months do mean the end of hay fever season, it does signal the start of pesky colds season. Runny nose, sore throat, body aches, irritating coughs - we all know the symptoms and the likelihood of those common colds catching up with you is high. So, in this blog we will be talking about the 6 best ways to fight off those seasonal bugs.
- Up that zinc intake:
Giving your body the nutrients it needs will allow you the best chance of fighting off illness. Studies show that increasing your zinc intake when coming down with a common cold could reduce your recovery by up to 2 days. So aim to add around 25mg to your diet everyday when you feel that cold coming on, try incorporating plenty of zinc-rich foods including pumpkin seeds, spinach, beef, wheat germ and cocoa. You can also take a max strength supplement like our Boost Immunity drinks which contain 25mg of Zinc alongside Vitamin C, D3 and plant extracts so a good source for that high dose you need.
- Get some fresh air:
When it comes to combating a cold, Vitamin D is essential in helping to regulate your immune response. During the colder months, many people become deficient in Vitamin D because they stay inside to avoid the weather but the most natural source of vitamin D is from the sun’s UVB rays. Going outside for at least 15 minutes per day - even if it’s chilly. Wrap up warm and take yourself out on a brisk walk, it will help to relieve that stuffy nose and open your nasal passages. Nothing too strenuous, just enough to get your body moving, and you’ll also release some endorphins, so I guarantee you’ll come back feeling better than you did when you left!
For those unable to do so, a great alternative is opting for a high strength Vitamin D3 supplement. Taking one daily not only boosts the immune system and fights infection but can also help with your mood, bone and joint and heart health.
- Make sure you rest:
Studies show less than 7 hours of sleep each night could increase your risk of colds, as well as dragging out your illness for longer. While 7 hours is the minimum, the more hours sleep the better when you are ill. So, try and have that early night that you keep saying you’ll have but never do. Magnesium is a great addition to your diet when you want to optimise your sleep, so why not try one of our Night Time Immunity drinks before bed.
- 4. Feed a cold...
Ever heard the saying ‘feed a cold, starve a fever’? While this might not be completely true, opting for healthy nutritious meals when you’ve got a cold is important. Aim for lots of fruits and vegetables, lean protein and high fibrous foods. This might also be the time to practice your chicken soup recipe as studies have shown that not only is this the optimal comfort food when you are ill, it actually has anti-inflammatory properties that could help alleviate some symptoms.
- Get in your vitamins:
Vitamin C and D are known for supporting the immune system. While vitamin D typically helps to prevent the onset of common colds, vitamin C helps to fight it off. A good source of these two nutrients is needed all year round however more so in winter. It has been shown that 1000mg of Vitamin C ingested daily can reduce the duration and severity of the common cold by up to 14%. Our Daily Immunity contains your full 1000mg of vitamin C along with 10 other vitamins, minerals and plants, including vitamin D, that could help to support you through this cold and flu season.
- Keep drinking:
When you’re not feeling great it’s easy to forget the simple things, like just staying hydrated. Keeping hydrated is absolutely vital to help 'flush' out the cold, as well as to break down congestion and keep your throat lubricated. Try to avoid sugary or milky drinks and go for water or herbal teas such as green tea or ginger to help add in some extra antioxidants and flush out the cold. Herbal teas such as sage, ginger, lemon, chamomile, liquorice root, slippery elm and green tea can also help ease a sore, nose or throat problems.
The last thing you want is to come down with a cold when you're busy and have stuff to do, but sometimes you can’t avoid it. So, dose up on those vitamins and minerals, grab a bowl of chicken soup and have a few early nights, you’ll be feeling good as new in no time.
