Tis the season… for colds and flu

Tis the season for colds and flu to become more prevalent. Yes folks its that time of the year when the sounds of sniffles and coughs can be heard in the office, classroom, shops and restaurants!

Woman Fighting the Winter Cold 460

However, you can mitigate catching a cold and flu by following a few simple steps and taking action.

How To Avoid a Cold or Flu

It’s all about boosting your immune system. You can do this by:

  • Take Vitamin D3 supplement if you have minimal exposure to direct sunlight. Vitamin D can help minimise risk of infection.
  • Limit sugar intake. Consuming sugar in large amounts can cause havoc on your immune system; it’s inflammatory so whilst your body focuses the immune system on dealing with that inflammation it drops its guard on protecting you from cold and flu and viruses.
  • Increase consumption of fresh vegetables to boost gut health. 80% of your body’s immune response comes from having a healthy gut. Fresh vegetables provide your gut bacteria with the right type of nutrients to flourish. Conversely, consuming too much sugar can negatively impact your gut health.
  • Get 7-8 hours of sleep per night. Less than 6 hours sleep can impair your immune system.
  • Take exercise. Too much exercise is a body stressor which will impact your immune system, however undertaking an effective amount of exercise will boost your immune system. So what’s an effective amount? 2-3 times a week undertaking high intensity interval training such as PEAK8 (which as you know I’m an avid advocate for) is highly effective.
  • Effectively deal with emotional stress.

First Thing To Do When a Cold or Flu Strikes

If you have already got a cold or flu supplement with the following:

  • Vitamin C
  • Oregano oil
  • Olive leaf extract
  • Zinc
  • Mushroom extract


  • Tip a few drops of hydrogen peroxide into  both ear canals (one ear at a time) and hold for several minutes. This was thought to be an urban myth but many swear by it. I’ve tried it and I believe it worked. It’s a means of adding extra oxygen into your system.

Watch this video by Dr Mercola who talks through avoiding colds and flu and also what to do if you have succumbed to either.

Undertaking these immunity building steps will not only fight off seasonal coughs and splutters but if you continue to make it part of your effective healthy lifestyle you will build your immune system to fend off more serious diseases such as heart disease, cancer, diabetes, alzheimers, MS etc.

Do you have any tips, tricks or advice about avoiding colds and flu or treatments that work if you already have it? If so please leave a comment below.

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