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No time to be sick this cold and flu season, follow these 10 steps to help keep the germs away.
As the weather thinks about cooling down and the days grow shorter, cold and flu season sneaks upon us. With the increased risk of illness during this time, it’s essential to take proactive measures to safeguard your health. At Serenity Wellness and Family Practice in DeLand, FL, we believe in promoting wellness and preventative care for our patients. Below are 10 actionable tips to help you stay healthy this cold and flu season.
1. Boost Your Immune System with Supplements
One of the most effective ways to ward off illness is to strengthen your immune system with key supplements. Here are a few supplements that may help support your body during cold and flu season:
- Vitamin C: This powerful antioxidant helps protect your cells from damage and boosts your immune function. Consider adding a daily dose of Vitamin C to your routine, especially during the colder months.
- Vitamin D: Many people become deficient in Vitamin D during the winter due to limited sunlight exposure. Vitamin D plays a vital role in immune regulation, and supplementing with it can reduce your risk of respiratory infections.
- Zinc: Zinc supports your immune response and may help shorten the duration of cold symptoms. You can find zinc in lozenges, tablets, or in certain foods like oysters and beef.
Tip: Consult with your healthcare provider at Serenity Wellness and Family Practice before starting any new supplements, especially if you’re on medication or have underlying health conditions. Also, ask if IV hydration therapy is for you. If it is, get on the schedule for an Immune Defense drip and enjoy an added boost of nutrients to help keep those germs away.
2. Prioritize a Nutrient-Dense Diet
Eating a well-balanced, nutrient-dense diet is crucial to staying healthy year-round, but it’s especially important during cold and flu season. Focus on incorporating a variety of colorful fruits and vegetables into your meals, as they are rich in antioxidants, vitamins, and minerals that boost your immune system. Some foods to prioritize include:
- Citrus fruits (like oranges, grapefruits, and lemons) are high in Vitamin C.
- Leafy greens (such as spinach, kale, and broccoli) are packed with immune-supporting nutrients.
- Garlic and ginger have natural antiviral and antibacterial properties.
- Probiotic-rich foods like yogurt and kefir help support gut health, which is closely linked to immune function.
Tip: Try to avoid processed foods, excessive sugar, and alcohol, as these can weaken your immune system and make you more susceptible to illness.
3. Stay Hydrated
Staying hydrated is critical for maintaining overall health, especially when your body is fighting off viruses. Proper hydration helps keep your mucous membranes moist, which acts as a barrier against germs. It also helps flush out toxins and keeps your immune system functioning optimally.
- Aim to drink at least 8 glasses of water per day, but you may need more if you’re very active.
- Include hydrating foods like cucumbers, watermelon, and oranges in your diet.
Tip: If you’re feeling under the weather, consider IV hydration therapy offered at Serenity Wellness and Family Practice. It’s an excellent way to quickly rehydrate and replenish essential vitamins and minerals, giving your immune system a much-needed boost.
4. Get Adequate Sleep
Sleep is one of the most powerful tools you have to fight off infection. During sleep, your body produces proteins called cytokines, which are essential for combating infections and inflammation. Adults should aim for 7-9 hours of quality sleep each night.
To improve sleep quality:
- Stick to a consistent sleep schedule, even on weekends.
- Create a relaxing bedtime routine, such as reading or taking a warm bath.
- Keep your bedroom cool, dark, and quiet for optimal rest.
Tip: If stress or anxiety is affecting your sleep, consider practicing relaxation techniques like meditation or deep breathing exercises before bed.
5. Exercise Regularly
Regular exercise not only keeps your body strong but also enhances your immune function. Moderate physical activity can promote healthy circulation, which allows immune cells to move more freely throughout your body and fight off infections. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like brisk walking, jogging, or yoga can be particularly beneficial.
However, be mindful of overtraining, as excessive exercise can suppress your immune system, making you more susceptible to illness.
Tip: If you’re feeling under the weather, stick to light activities like stretching or walking to keep your body moving without overexerting yourself.
6. Practice Good Hygiene
Proper hygiene is one of the best ways to prevent the spread of germs during cold and flu season. Simple habits can make a big difference in keeping yourself and others healthy.
- Wash your hands frequently with soap and water for at least 20 seconds, especially before eating or touching your face.
- Use hand sanitizer when soap and water are not available, particularly when you’re out in public.
- Avoid touching your face (eyes, nose, mouth) as much as possible.
- Regularly disinfect frequently touched surfaces like doorknobs, smartphones, and light switches.
Tip: Make it a habit to carry hand sanitizer and disinfectant wipes when you’re out and about.
7. Manage Stress Levels
Chronic stress can weaken your immune system, making you more vulnerable to illness. Stress causes the body to produce cortisol, which can suppress immune function when levels are elevated for long periods. Incorporating stress-reducing activities into your daily routine is essential during cold and flu season.
Here are a few ways to manage stress:
- Practice mindfulness meditation to help calm your mind.
- Engage in deep breathing exercises to promote relaxation.
- Take time for self-care activities like hobbies, reading, or spending time in nature.
Tip: Serenity Wellness and Family Practice offers various wellness services like IV hydration and hormone therapy that can help manage stress and keep your body in balance.
8. Stay Active Outdoors
While spending time indoors may seem like the safest option during cold and flu season, being cooped up can limit your exposure to fresh air and natural sunlight, both of which are essential for good health. Outdoor activities offer a great way to stay physically active while also boosting your mood and immune system.
- Try walking, cycling, or practicing yoga outdoors.
- Spending just 15-20 minutes in natural sunlight can help boost your Vitamin D levels.
Tip: Dress in layers to stay warm during cooler months and always wash your hands when returning indoors to avoid bringing in germs.
9. Consider Vaccinations
Getting a flu vaccine is one of the most effective ways to reduce your risk of getting the flu. The vaccine works by stimulating your immune system to produce antibodies that protect against the most common strains of the flu virus.
Additionally, there are other vaccines, such as the pneumonia vaccine, that may be beneficial for older adults and those with weakened immune systems.
Tip: Consult with your healthcare provider at Serenity Wellness and Family Practice to determine which vaccines are recommended for you based on your age, health status, and lifestyle and where you can get them.
10. Listen to Your Body
Your body often gives you warning signs when you’re about to get sick, such as fatigue, a scratchy throat, or a mild headache. Paying attention to these signals and acting quickly can help you avoid a full-blown illness.
Here’s how to listen to your body:
- If you feel fatigued, prioritize rest and give your body time to recover.
- Increase your intake of fluids and immune-boosting foods at the first sign of illness.
- If your symptoms worsen, consider visiting Serenity Wellness and Family Practice for primary care or IV hydration therapy to help your body recover faster.
Tip: Don’t wait until you’re severely ill to seek medical attention. Early intervention can make a big difference in how quickly you recover.
Stay Proactive During Cold and Flu Season
By implementing these 10 tips, you can significantly reduce your risk of getting sick during cold and flu season. At Serenity Wellness and Family Practice in DeLand, FL, we’re here to support your health and wellness every step of the way. Whether you’re looking for supplements, IV hydration therapy, or primary care services, our team is dedicated to helping you stay strong and healthy throughout the year.
Stay ahead of illness by taking these proactive measures and don’t hesitate to contact us (386) 873-4560 if you have any questions or need personalized advice.
