Tips to Avoid Getting a Cold


avoid getting sick image

It is that time of year again! Many individuals are coming down with a cold or the flu. Now is the time to make sure you are doing everything you can to fight off the germs. No one likes getting sick, so it is important to take steps in preventing us from catching a bug. Here are three tips to help you stay healthy this cold and flu season.

  1. Wash Your Hands

During cold and flu season it is extremely important to wash your hands as much as possible. If you are in contact with people, then you are also in contact with germs. Soap and water can remove germs, which can help you not get sick from later touching your eyes or mouth. Washing your hands can also prevent you from spreading germs on to others. It is recommended to wash your hands for at least 20 seconds. The scrubbing and rubbing of your hands together also helps in removing the germs. If you do not have soap and water, then alcohol-base hand sanitizer is your next best option. Hand sanitizer is great to use on the go. Hand sanitizer can also kill cold and flu germs and help prevent you from getting sick.  Stop those germs from getting to you by washing and sanitizing your hands frequently.

  1. Have a Healthy Lifestyle

Making healthy choices can really improve your immune system. With a strong immune system, you are better able to fight off germs and illnesses. A healthy lifestyle can include working out and eating foods that are good for you. Try to hit the gym to kick your immune system into gear. Another way to escape the germs around you is by getting some fresh air. Take your workout outside or go for a nice walk to breath in some nice clean air. It is also important to eat more fruits and vegetables that have natural vitamins and benefits for your body. Diets with a higher amount of protein can be effective in strengthening your immune system as well. You can also try taking vitamins to help replace the nutrients that your body is not getting from your diet. With a healthy lifestyle in place, your body is stronger to fight off the cold or flu this season.

  1. Get Plenty of Sleep

It is important to consistently get a good night’s sleep. This mean that you are getting enough uninterrupted sleep to feel well rested the next day. Your body needs to recover from the long day it has endured and be ready for the next day to come. It is important to not oversleep, because that can have other negative impacts. Your goal should be to get an appropriate amount of sleep. Sleeping and relaxation also reduce stress, which has been shown to also help keep your body functioning at its best. Getting enough sleep helps you to make healthier and more active decisions throughout the day.


I hope with these tips you will be able to stay healthy this cold and flu season!


~All you can do is work to become a better you~

~Sadie Wrobel

Fighting the Winter Blues

Flu PhotoBy: Mary Marren

Getting into a regular fitness routine can take a lot of work. You put your dedication and time into making yourself healthy and happy and there is nothing worse than something stopping you on your journey. Now that winter is here, I like most people, try hard to take every measure not to get sick. It seems like every other week someone you work with, a close friend, or even just the lady standing in front of you in line at the grocery store is sick. No matter how hard you try, beating flu season may just not be in the cards for you this year. So, if you are like many people that are looking for a quick turnaround to get healthy and back into your workout routine, here are some tips you may find helpful.

First and foremost, something you should know about working out when sick is that it can actually lead you to feeling worse. According to Lewis G. Maharam, MD, a New York City-based sports medicine expert, “The danger is exercising and raising your body temperature internally if you already have a fever, because that can make you even sicker.” So if you have a cold, feel free to continue on with your workout while being careful not to overdo it, but if you have a fever stay home and rest.

Vitamin C is one way to help ease your cold and help you get better quicker. says, “The vitamin may be useful for allergy control by reducing histamine levels. By giving the immune system one of the important nutrients it needs, extra vitamin C can often shorten the duration of the cold as well.” So although it may not prevent you from getting sick, it could help you get better faster.

Along with vitamins, drinking plenty of liquids will also help your body recover faster. The water can push toxins along through your body as well as keeping you hydrated. Someone once told me to imagine my organs as a sponge. When your organs don’t get enough water they shrivel up and don’t work properly, but when they do your organs stay hydrated and healthy.

Believe it or not, chicken noodle soup may also be a fighting factor against a cold or the flu. The mayo clinic says, “…it acts as an anti-inflammatory by inhibiting the movement of neutrophils — immune system cells that participate in the body’s inflammatory response. Second, it temporarily speeds up the movement of mucus, possibly helping relieve congestion and limiting the amount of time viruses are in contact with the nose lining.”

So along with rest, here are some ways to make a quick recovery and get back into your workout routine! Remember to wash your hands frequently and also maybe consider taking vitamins on a regular basis as well.

Stay Healthy, Stray Strong.
-Mary Marren