The Importance of Sleep to Help Your Body Fight Colds and Flu This Season

Can you recall a time in your life when you didn’t get enough sleep? For many of us,
this happens from time to time. We’re staying up late to study for finals in school. Or
how about those many sleepless nights after welcoming a newborn. Or maybe you
suffer from the occasional bout of insomnia. Think back on one of those times. Chances
are that those were also times when you were more likely to catch a cold or come down
with the flu or a stomach bug.

On the flip side, making sure you get plenty of quality sleep can serve as a sort of
insurance policy. It strengthens your immune system and helps your body fight off any
type of infection or threat that comes its way. In addition, your body will be able to heal
itself faster should you come down with something if you get plenty of rest. That’s why
your doctor often orders plenty of rest and fluids when you have a cold.

But why exactly is sleep so important both to boost the immune system to avoid getting
sick in the first place - and during the recovery period, should you come down with
something? Your immune system uses antibodies to fight infection. At the end of the
day, it works the same whether you’re preventing an infection from taking hold or
fighting one off that’s taken enough of a hold to make you feel sick. These antibodies
stick to the virus and affect cells, rendering them ineffective. The virus-antibody combo
can then be eliminated, which is why it is important that you drink plenty of fluids. It
makes it easier for your body to flush them out.

This still doesn’t explain the role of sleep, does it? I’m getting there. Your body produces
antibodies more effectively while you sleep. I’m no scientist, but I’m sure it has
something to do with the fact that your body isn’t busy doing everything else it has to do
as you move about your day, running around, eating, getting that papercut that requires
additional resources... you get the idea. While you are asleep, your immune system can
work more efficiently at producing antibodies and deploying them throughout the body
to fight the infection.

Keep this in mind the next time you’re tempted to burn the candles from both ends, and
use it as motivation to stay home and take a nap instead of heading into work when
you’re coming down with something.

"On the flip side, making sure you get plenty of quality sleep can serve as a sort of insurance policy. It strengthens your immune system and helps your body fight off any type of infection or threat that comes its way."

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Stay Healthy Through Good Diet and Exercise

One of the most important things you can do to avoid getting sick - and not just from
cold and flu, but anything else out there that’s contagious - is keep your body as strong
and healthy as possible. One of the best ways to do that is to eat a healthy diet and get
some sort of daily exercise. Here’s what that may look like.

Tips for Eating Healthy

Improving your diet to eat healthier can seem like a challenge. There’s a lot you can do.
The key is to start and make small improvements as you go along. A great place to start
is by cutting out sugar and processed foods. Replace them with whole foods options
where you can. Have an apple instead of a candy bar when you need a snack. Fix
some scrambled eggs instead of pouring a bowl of sugary cereal in the morning. Skip
the fast-food burger and fix a salad to take to lunch. You get the idea.

From there, I would encourage you to add more fresh fruits and vegetables. Try
something new. A new piece of produce, a new healthy recipe, a new way to cook your
favorite foods in a healthier way. Experiment and don't be surprised if your tastes
change over time. A baked sweet potato will start to taste better while soggy burgers will
start to lose their appeal.

Simple Ways to Sneak More Exercise into Your Day

The key to regular exercise is to create a few habits. An easy way to start is to
incorporate a brisk daily walk. Something as simple as a stroll after dinner or first thing
in the morning can contribute to a healthy body. Another option many find helpful is to
wear a pedometer or fitness tracker. Monitor your daily step count for a few days and
then start to increase it until you get to the recommended 10,000 steps - or challenge
yourself to do even more.

Keep your bones strong and improve your overall fitness by adding some simple
weightlifting routines. You don’t need any fancy equipment. Use your body weight for
resistance and grab some cans to use as weights. Of course, if you’re feeling motivated,
you may also choose to join a gym or hire a personal trainer to help you get into a good
workout routine.

Between the healthy food you’re eating and the exercise you’re getting, you’ll start to
feel better, get stronger, and become healthier. As a result, your immune system will be
in a better position to protect you from whatever cold and flu season sends your way.

"One of the most important things you can do to avoid getting sick - and not just from cold and flu, but anything else out there that’s contagious - is keep your body as strong and healthy as possible. "

Want access to the whole series in an easy to read e-book? Click the link below.

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Avoid Getting Sick by Keeping Your Distance

There are quite a few things you can do to avoid coming down with the flu or catching
one of those nasty colds this year. Yes, you can and probably should get a flu shot. Get
plenty of sleep, eat a healthy diet, and exercise regularly. The healthier your body, the
stronger your immune system. Another important preventative measure is washing your
hands. But don’t stop there.

As much as possible, keep your distance from people who are coughing and sneezing.
Turns out that the average cold or flu virus only travels about six feet through the air.
That means if you can keep a little bit of distance between yourself and anyone that
looks like they are sick, you improve your chances of staying healthy.

Of course, that’s easier said than done. Sometimes we end up stuck in meetings with
sick coworkers who didn’t stay home. Or we must brave public transportation. Or worst
of all, we have to wait in a doctor’s waiting room or hospital. Wearing a mask and
washing your hands will help. You should also do your best to keep that six feet
distance I mentioned earlier. Move a few seats if you can. Take a different route when
you see someone with glassy eyes or someone who’s showing any kind of symptoms
that indicate they may have a cold or the flu.

Teach your loved ones to do the same. If they get sick, you will be surrounded by
people who spent most of their day within close proximity of you, needing your help and
physical attention. Eat a healthy diet and go out and exercise as a family. Boost your
vitamin C intake during the winter months when cold and flu are most rampant. When
they do get sick - it happens - do your best to protect yourself. Wash your hands and try
to avoid getting coughed or sneezed on. I know, easier said than done, but do what you
can.

Last but not least, use your influence to encourage others to stay home when they are
sick. Lead by example. Stay home from the office and avoid heading out to the store
when you’re sick. If you have to venture out, keep your distance and wear a mask. Don’t
sneeze or cough into your hands. Use hand sanitizer before touching common use
items like the keypad at the grocery store and the likes. Keep your kids home from
school. Spread the message of the importance of staying home when sick to get others
to do the same.

"As much as possible, keep your distance from people who are coughing and sneezing. Turns out that the average cold or flu virus only travels about six feet through the air."

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3 Simple Ways to Boost Your Immune System This Winter

We all have times when we could use a little extra boost to our immune system. Cold and flu season are certainly part of that time, or the long winter weeks when we’re stuck inside and more likely to catch something. It’s also important anytime you board a plane or when your kids start school. Here are three simple things you can do daily to strengthen your immune system. This brings up a good point: For best results, implement daily. Let’s start. 

Eat Plenty of Fresh Fruits and Vegetables 

All systems of your body work best when they are properly fed. This includes your immune system. Stick to a mainly whole foods based diet that includes plenty of fresh fruits and vegetables. If you feel like you might be a little under the weather or suspect that you may have come into contact with someone sick, increasing your intake of Vitamin C may help as well. Eat a few citrus fruits. Broccoli, cauliflower, and kale are other great options. 

Avoid eating processed foods. It takes a lot of time and effort to digest them and you don’t want to weigh your body down with extra work when that energy could be used to boost your immune system, keep you from getting sick, or help you get well sooner. 

Get Some Exercise 

In addition to eating well, get out there and get regular exercise. For best results, work out in the fresh air. Something as simple as a daily quick walk can help you stay well and strengthen your body. It has the added benefit of helping you to de-stress. I don’t have to tell you that you’re more likely to get sick when you are stressed out. Use daily exercise to destress and stay well. It will also help you with the last way to boost your immune system. 

Make Time for Sleep 

This last tip is easy to skip over, yet it is the most important one for most of us and the one that can give your immune system a great boost. It’s getting enough sleep. Make the time to get seven to eight hours of sleep each night. Practice good sleep hygiene. Don’t let the word scare you. It means turning off your phone and other screens a few hours before bed. Keep your bedroom calm, quiet, and at a temperature that encourages sleep. It also includes establishing and sticking to a bedtime routine. As an added bonus, you’ll feel more energized for everything else you have to do all day.

"All systems of your body work best when they are properly fed. This includes your immune system."

Want access to the whole series in an easy to read e-book? Click the link below.

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