Prioritizing sleep, managing stress, and eating a balanced diet are just a few ways to help prevent colds and other illnesses.
You may not be able to avoid getting sick 100% of the time. Some risk factors are inevitable, like being present in public spaces such as your workplace or the grocery store.
Fruits and vegetables are rich in:
- vitamins
- minerals
- antioxidants
These nutrients can help you maintain a balanced diet and support your immune system. Nutritional deficiencies can increase your risk of infection.
Deficiencies in vitamins A and D are associated with an increased risk of infection. Some food sources of these vitamins include, but are not limited to:
| vegetables such as sweet potatoes, carrots, broccoli, and spinach | yogurt and kefir |
| fruits such as mangoes, red bell peppers, and cantaloupe | milk |
| chicken breast and beef liver | fish, including salmon, tuna, and sardines |
| dairy products | mushrooms treated with UV light |
| eggs | fortified foods, such as orange juice |
If you can’t meet your daily recommended intake through your diet alone, you can also buy supplements at your local grocery store or pharmacy.
Even though these supplements are available over the counter, it is important to talk with your doctor to ensure they are necessary before taking any new supplement.
Getting adequate sleep may help your immune system
According to the Centers for Disease Control and Prevention (CDC), the average adult needs
One reason may be that the body releases cytokines during extended periods of sleep. Cytokines are proteins that help the body fight infection by regulating the immune system.
Improving your sleep
Check out this article on how to set up your bedroom for sleep.
Frequently consuming alcohol may lead to an increased susceptibility to infection.
A
- acquiring infection
- ICU admission
- death from infection
However, the study found that consuming alcohol in moderation was not associated with an increased risk.
While stress cannot be avoided altogether, avoiding stressors when possible and learning how to cope with stress in a healthy way when it arises can help you better manage it.
Strategies to manage stress
- meditation or yoga
- journaling
- calling a friend
- going outside
- engaging in hobbies, such as crafting
Some of the compounds found in green tea may help protect against bacterial infections. However, more research is needed to come to a definitive conclusion.
Recipes with green tea
Check out this roundup of green tea recipes, including energy bites and smoothie bowls.
The
A good time to get the flu shot is
The CDC does not recommend one type of flu shot over the other for most adults under 65 years of age.
Limiting your exposure to illness by avoiding germs is key to remaining healthy. Here are some other ways to practice good hygiene:
- Shower daily.
- Wash your hands before eating or preparing food.
- Wash your hands before inserting contact lenses or performing any other activity that brings you in contact with your eyes or mouth.
- Wash your hands for 20 seconds and scrub under your fingernails.
- Cover your mouth and nose with a tissue when coughing or sneezing.
- Carry an alcohol-based hand cleaner for on-the-go use. Disinfect shared surfaces, such as keyboards, telephones, doorknobs, and remote controls.
Staying healthy is more than just practicing a few good techniques when you don’t feel well. It involves eating fruits and vegetables, managing stress, and getting enough sleep on a regular basis.
While you cannot eliminate the risk of getting sick completely, taking these steps may help decrease it.