When the snow comes, so do the sniffles. That’s why it’s more important than ever, that you take extra precautions during the winter months, to keep yourself healthy. Everywhere you go, it seems that someone is sick, and the last thing you want, is to be stuck at home watching re-runs of the bachelor and getting behind on the laundry list of things you have to do because Jeanne from the office, coughed directly into your mouth, and now you feel like death. So what extra steps do you need to safeguard yourself with, to stay healthy during the winter and avoid getting sick?
Wash Your Hands
Here’s what you need to accept. Germs spread infamously throughout an office, daycare, or really, any common space and can be a breeding ground for germs and viruses. As humans we subconsciously touch everything, and without even knowing it you eventually spread those germs back to yourself and others. The best way to avoid germs and spreading those nasty little bugs is by washing your hands. Warding off bacteria before they make their way back to your mucous membranes (eyes, ears, nose) is the goal. Use an alcohol-based sanitizer throughout the day, to kill the germ invaders.
Rest & Recover
Working out naturally compromises your immune system, especially high-intensity training. The greater the intensity, the more prolonged and the more suppressed immune response you’ll have. During this window of decreased host protection, viruses and bacteria may gain a foothold (1). That means getting an adequate amount of rest and taking the time to actively recover is crucial, so you don’t succumb to the collective snotty fate of your contemporaries. When you don’t get enough sleep, your immune system is naturally weaker, which means you can get sick more easily.
Considering a supplement that is proven to help you get better quality sleep, such as a ZMA (zinc, magnesium, vitamin b6) can be very effective to help you get better quality rest and boost your immune system. Check out ZMT
Supplement Your Diet With Zinc
Zinc is one of the most effective minerals you can take, when you’re trying to stay healthy during the dreary winter months. Research suggests that taking Zinc can effectively reduce your chance of getting the common cold (3) In a double-blind randomized control trial 120 participants with pneumonia were administered Zinc or placebo every 12 hours up to a week or the time of discharge. The results indicated that zinc expedited the healing process and resulted in a faster resolution of clinical symptoms. (4)
How do you get more zinc into your diet? A great source of zinc is red meat. In fact, a 3.5-ounce serving of raw ground beef contains 4.8 mg of zinc, which is 43% of the recommended daily intake. Other great sources of zinc come from shellfish, eggs, nuts, dairy, or whole grains.
If your nutritional protocol limits you from getting an adequate amount of zinc in your diet, then try ZMT. It has 200% 30mg of the recommended daily intake so you can protect yourself from getting the sniffles.
To remain healthy, your body needs balance. Water supplies oxygen to your bodies cells, and helps properly get rid of wastes and toxins. If you’re dehydrated, then guess what? Toxins build up and can compromise your immune health, which makes you more susceptible to getting sick. Keeping yourself properly hydrated, will also keep your intestinal tract healthy, your kidneys functioning properly. Try to drink at least 64oz of water per day, to remain hydrated and ward of sickness.
Probiotics, or the billions of good bacteria that are found in your gut flora can have a severe impact on your overall immune health. In a pooled systematic analysis of 6 randomized control trials (RCTs) there was a significant reduction in the number of colds, with those that were administered treatment with probiotics compared to a placebo (2).
Science aside, personally, I haven’t ben sick in years, and I give most of the credit to the billions of probiotics included in my diet. I drink an unforgettably fresh, fizzily invigorating, mouth-stonishingly delectable Kombucha every-single-day. I’ve tried hundreds of different brands and I can honestly say that BU and Upside Kombucha based out of Sandpoint, Idaho are the finest organic probiotics you can drink to nourish your gut. Additionally, I also supplement a double dose of Swolverine’s PROBIOTIX daily, to make sure I feel good, no matter what snot nose kid I may run into.
Getting sick is the worst. The last thing you want is to be stuck on the couch, comatose from Nyquil and bored our of your mind, thinking about all the things you need to do, while your head is pounding out of your skull. Don’t accept just becoming sick and miserable. By incorporating just a few of these recommendations, you can avoid getting sick and feeling like death.
Want to take some action and prevent yourself from getting sick? if you're not slamming delicious Kambucha's every day, then bridge the gaps in your diet, and supplement with Swolverine's PROBIOTIX. Its got the essential strains you need to arm your immune system and power your active lifestyle.
- Institute of Medicine (US) Committee on Military Nutrition Research. “Exercise, Infection, and Immunity: Practical Applications.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 1 Jan. 1999, ncbi.nlm.nih.gov/books/NBK230961/?report=reader#_NBK230961_pubdet_.
- Allan, G Michael and Bruce Arroll. “Prevention and treatment of the common cold: making sense of the evidence” CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne 186,3 (2014): 190-9.
- Kurugöl Z, Akilli M, Bayram N, et al. The prophylactic and therapeutic effectiveness of zinc sulphate on common cold in children. Acta Paediatr 2006;95:1175–81