Tips to Avoid Getting a Cold


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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

Pumpkin Benefits


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Pumpkins are one of the most abundant and seasonal fruits (yes they are a fruit) they our beautiful nation has to offer. According to the USDA, America produces approximately 753.8 pounds of pumpkins every year, whether that be for Halloween … Continue reading

Healthy Living: It Starts with a Good Night of Sleep

Sleep PhotoBy: Kenzi Weidman

Sleepless nights can lead to unhealthy decisions. How many times have you gotten only a few hours of sleep, and then craved a salad or fresh veggies? I can honestly say NEVER.  People always say “you can sleep when you’re dead” but we can’t live by that. If you have trouble sleeping, or are looking for a better night of sleep, here are some tips and tricks.

Don’t just live with a sleep problem…do something about it. Let’s start with napping.

Napping can be a bad habit. A nap can either be helpful or harmful. If you got less than 6 hours of sleep during the night, you are more likely to feel sleepy during the day and want to take a nap. Timing of a nap is very important.  The Harvard Medical School Guide to a Good Night’s Sleep says “unless your safety is in danger and you need the nap to stay awake for the next few hours you are usually better off toughing it out until you get to your regular bedtime.” If you try to stick it out and don’t nap during the day, your night of sleep to come will be deeper and more successful.

Exercise regularly. We know that exercise if good for our health, but it is also beneficial for your sleep as well.  Exercise reduces stress and anxiety allowing you to have a more comfortable night of sleep. Harvard Medical School Guide to a Good Night’s Sleep believes “that regular exercise and subsequent increase in physical fitness boosts the brain’s production of serotonin, a chemical that promotes sleep.” This has been tested and proven. So there is another GREAT reason to workout!

Maintain a healthy diet. The pros and cons of particular food changes all of the time. There are always new and amazing bars, drinks, and treats that they say “will help you lose weight”. The trouble with this is, how do we believe it? Here is a simple tip…just remember to eat clean! Typically, the fewer the ingredients, the better it is for you. If you can’t pronounce it, then it’s probably not good either. Eating healthy keeps your body on track and allows you to relax and get a better night of sleep. Too much sugar will keep you up at night. I am not saying to NEVER eat candy or anything, because we all need a treat once in a while, but try to avoid eating sweets close to bedtime.

None of this should be new to you. Be healthy, and be happy.  Sleep well, and go conquer the world! If you are looking for more tips on sleep, check out The Harvard Medical School Guide to A Good Night’s Sleep. A great read!

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”
~Kenzi Weidman