It is becoming more likely for people to get sick as the cold weather approaches due to temperature drops. To prepare for the cold season, here are a few things you can do.

The colder months are known to bring an increased risk of getting sick. The common cold and flu are more than common, but our immune systems can be strengthened by taking certain actions. In order to fight colds and flu, our immune systems must be strong. Through regular exercise, healthy nutrition, and adequate sleep, we can prepare ourselves for the upcoming cold season.


The best way to maintain overall body health and a healthy immune system is to exercise regularly. A variety of illnesses can be prevented or managed by participating in activities, including high blood pressure, diabetes, high cholesterol, and osteoporosis, among others. By maintaining optimal bodily functions, you reduce your susceptibility to infections and colds. This allows your body to function at its best. Exercise increases the flow of blood and lymph, which also increases the circulation of immune cells. This immune response is temporary, but regular physical activity can help prepare your immune system for what life throws at you.


Another important component of keeping your body as healthy as possible, especially during the colder months, is your diet. What we eat has a dramatic effect on our overall ability to fight off viruses and infections. A diet rich in fruits and vegetables can support your immune system by providing your body with the nutrients it needs, including beta-carotene, zinc, B vitamins, and vitamins C, D and E.


How do these nutrients support a normal, healthy immune system? 

Beta-carotene is an antioxidant that supports immune system function. Eating green leafy vegetables, carrots, and sweet potatoes can help increase beta-carotene in your diet. Both vitamin C and vitamin E  help fight free radicals and support a healthy immune system. Foods you can eat to increase these vitamins in your diet include red peppers, oranges, lemons and other fruits for vitamin C and nuts, seeds and spinach for vitamin E. 


Vitamin D is another important dietary requirement, found in grains, seafood, and plant-based milk. Supplements are another good source of this vitamin, including sunlight. It has been shown to have many functions in the body, from helping with calcium absorption to supporting immune function.


Getting enough nutrients in your diet can be challenging. Consider adding supplements, such as multivitamins, to your daily routine to keep your body healthy and fit. Maintain a healthy balance of regular activity, nutritious meals, and regular sleep. Doing so will help support a normal and healthy immune system in the face of cold and flu season.

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