Battling the Cold and Flu Season

10 methods to boost your immune system and fight off colds

1. Keep your hands clean

The best way to prevent colds and flu is to keep your hands clean as much as possible. Be sure to scrub your hands thoroughly with soap and water for 20-30 seconds in order to kill viruses. Avoid touching your mouth and face as much as possible until your hands have been washed.

2. Moderate Intensity Exercise (MIE)

Moderate Intensity Exercise (MIE) will effectively boost your immune system by increasing your circulation and relieving stress. Increased circulation allows antibodies to travel throughout your bloodstream faster, making it easier for your immune system to fight off an illness. Exercise can also enhance your immune system by relieving stress and slowing the release of stress hormones in the body. Examples of MIE include low intensity steady state cardio and low intensity weight training (stopping sets before reaching muscular failure). ***I often recommend my clients lower their training intensity when they are ill to bolster their immune function.

3. Daily hot bath

Although not a conventional method for preventing illness and not backed by research, I discovered this method by trial and error while treating my soft tissue injuries. After the inflammation phase and during the recovery phase of an injury I have routinely used hot bath to help improve circulation to injuries. Over time I discovered a correlation between taking regular hot baths and avoiding colds and flu. The bath water should be as hot as tolerable. If possible, aim to increase the temperature of the bath as you build up a tolerance for sitting in hot water. ***Water temperature settings are different for each house so be sure to check your water tank setting to ensure that your water will not be so hot that it will burn you. As a general rule, the water should feel very hot for a couple of seconds and then ease after that. If you can only get one body part into the water at a time then it is too hot. Hot baths have the same effect as exercise on the immune system. It creates an artificial fever-like response in the body and this increased temperature enhances your circulation which allows antibodies to travel throughout your bloodstream faster, making it easier for your immune system to fight off illness.

4. Maintain gut health

80% of your immune system is located in your gut. To maintain a healthy gut take a high-quality multi-strain probiotic with at least 25 billion units. This will keep your levels of good gut bacteria up to help fight off infections. Consuming bone broth 1-2 times per week can also be beneficial as it not only controls inflammation in the body but also optimizes your immune system by supporting a healthy gut lining to defend your body against invading pathogens.

5. Avoid cold weather immediately following training.

Many of my weight training programs involve high intensity workouts. High intensity training places a tremendous amount of stress on your body which not only temporarily lowers your immune function but also creates a lot of sweat. This creates a window of opportunity for illness to set in especially when the stepping out into cold weather often with moist hair, body and clothes. Be sure to bring extra dry clothing to change into as well as a hairdryer if you find your hair gets sweaty from training.

6. Drink plenty of fluids.

Sickness-fighting proteins transport via bodily fluids. Dehydration impedes these proteins as they attempt to move through the body and do their job. Staying hydrated will help to reduce headaches, relieve flu symptoms, and strengthen the body’s immune response system, ultimately diminishing the illness all together.

7. Reduce Your Stress

Stress is known to suppress your immune system. Consider meditation, yoga, or acupuncture to supplement your weight training. Stress is believed to be the number one cause of disease and learning to manage stress is important for your overall well being.

8. Get 7-9 Hours of Sleep Every Night

Your body relies on sleep to recuperate from daily exposure to toxins. Chronic sleep deprivation can significantly reduce immune function.

9. Supplement with oregano oil

Oregano oil is a potent herb that has antibacterial properties. Studies have shown it to be effective in fighting off infections. Recommended dose is 2-3 drops three times per week for 1 week.

10. Daily Antioxidant – Vitamin C, Glutathione,

Antioxidants are very important for your immune function. Vitamin C and Glutathione are two powerful antioxidants responsible for enhancing your immune system and helping your liver with detoxification. Take 1000 mg of vitamin C three times daily and 250 mg of Glutathione three times per day.