HEALTH & WELLNESS

5 Tips for Avoiding the Flu

This Season

It's more important than ever to keep your immune system strong, so incorporate these habits into your daily routine to stay as healthy as possible.

By Margarie Taylor

The flu is a viral infection of the respiratory tract that can cause fever, chills, body aches, headaches and cough. It usually lasts five to seven days, but its symptoms can linger for two to three weeks.

There are steps you can take to minimize your risk of getting the flu this season. Frequent hand-washing and getting a flu vaccination can help, but also try the following.

1. Sip on Bone Broth

Bone broth can give your immune system the boost it needs to keep you healthy. It contains minerals, such as calcium, magnesium and phosphorus, that your body needs to fight viruses and infections as well as anti-inflammatory agents that can hinder the growth of infection.

Most canned varieties aren’t as nutrient-dense as homemade bone broth, so it’s best to make it yourself. This is cost effective, easy to do and freezes well. While it's good enough to eat by itself, bone broth also makes delicious soups and can be used to cook vegetables, rice or pasta to infuse them with its healthful properties.

2. Get Enough Sleep

In a letter published in May 2016 in JAMA Internal Medicine, scientists documented that insufficient sleep can adversely affect the immune system and increase your chances of developing a respiratory tract infection. Aim for seven to eight hours of restful sleep every night.

3. Add Probiotics to Your Diet

Research studies suggest that people who consume probiotics are less likely to get sick than those who don’t. Probiotics strengthen the gut so your body can ward off infections.

Found in fermented foods such as yogurt, kefir, kombucha and sauerkraut, adding probiotics to your diet while decreasing your sugar intake, will give your immune system a healthy boost. While it’s best to get it from food, it can be hard to eat enough high-quality, low-sugar, probiotic-rich foods. If you’re struggling to include them in your diet, consider taking a supplement instead.

4. Flush Out Your Nose

Use a neti pot at night to cleanse your nasal passages. This will wash away any viral particles that may have taken root during the day, preventing them from entering your respiratory system. Make sure you use a saline solution or boiled and salted water that has cooled.

5. Get Plenty of Exercise

Exercise can help dispel bacteria from your respiratory system, reducing your chances of getting a cold or the flu virus. Physical activity also sparks positive changes in the immune system by helping white blood cells circulate faster and possibly allowing them to detect and fight infection sooner.

Sickness is not necessarily inevitable. There are plenty of measures you can take to strengthen your immune system and stay healthy throughout the flu season.