The chilly months are approaching and stress from your job or school may be doing a number on your motivation to live a healthy lifestyle. But don’t let the absence of sunny days pave the way for choices that bring on the pesky cold. Instead, follow these 5 simple tips to stave off getting sick this season!
Everyone needs an occasional recovery period, but don’t let that be an excuse to kick back on your couch for six months. Exercise can help prevent the onset of a bad cold. A study published in the British Journal of Sports Medicine1 found that regular aerobic exercise (at least 5 days a week) resulted in shorter and less severe upper respiratory infections. Strive to get at least 30 minutes of moderate exercise every day to get the blood moving and help your immune system flush out infection.
Get Enough Sleep
Loud neighbors, too much caffeine, and stressful days may prevent you from getting the ideal 8 hours of restful sleep. In a study conducted at Carnegie Mellon, researchers discovered that those who slept less than 7 hours a night were 3 times as likely to get sick than those who slept 8 hours or more. Don’t risk your health to stay up and watch Chelsea Lately. That’s what DVRs are for. Go to bed a little earlier to enjoy a healthy fall and winter.
Chow Down on Garlic
Vampires aren’t the only ones scared off by garlic. Viruses are terrified of it as well! A handful of studies have been done to try and determine if—and why—garlic can help prevent the common cold, and while scientists haven’t weighed definitively on this subject, published studies have shown that those who took a garlic supplement got sick less and recovered faster. Plus, it can help open up your clogged sinuses if you’re already feeling under the weather. As if you really needed another reason to add it to your breakfast scramble and delicious fall dishes.
How should you eat it? According to Dr. David W. Krauss, associate professor of environmental science and biology at the University of Alabama, it’s best to crush it at room temperature and let it rest for 15 minutes before using it to trigger the release of its immune-boosting compounds.
Don’t Skimp on Whole Fruits and Veggies
When you’re stressed or have contracted an infection, the vitamin C concentrations in your body plummet5. And, while taking vitamin C may not halt the development of a cold for some people, research suggests that if you follow an intense exercise regiment—such as P90X® or INSANITY®—supplementing your diet with vitamin C can actually help prevent a cold.
As a kid, your mom probably told you to drink orange juice to get your vitamin C. And, while that’s not bad . . . drinking orange juice is pretty much like guzzling sugar. Instead, swap out your juice for an orange or another food high in vitamin C—like seasonal sweet potato, butternut squash, or dark leafy greens.
Spoon Out Some Yogurt
The natural flora within your digestive tract are one of your body’s first defenses against nasty pathogens. To help strengthen it, eat a cup of yogurt as either a breakfast treat or snack. A study conducted by the Food Science Institute discovered that yogurt fermented with Lactobacillus delbrueckii (this includes almost all yogurts) helped prevent the common cold in elderly subjects.
Bored with yogurt? Blend it with some ice, half of a banana, and some peanut butter, and throw it in the freezer for about an hour. You won’t even think about hitting up the self-serve yogurt shop
Thank you to the team at Beachbody.com for sharing this information
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