Keep colds and flu at bay this winter

It’s that time of the year when as hard as you try, you end up with that unwanted cold or even worse, flu.

What are the symptoms?

          Blocked or runny nose

          Sore throat


          Muscle aches




          Loss of taste & smell

          Pressure in your sinuses, face & ears

How can you get rid of a cold?

A typical cold will last around 7-10 days and as they say, will take its course.

Act Quickly

As soon as you have those initial symptoms, act quickly to stop the cold from getting worse.  For many, paracetamol and lots of liquids will do the trick and keep things at bay.


One of the simplest things to do is keep yourself hydrated. Drink lots of water or warm water and lemon or herbal teas to help flush your system.  Avoid milky drinks which will aggravate mucus and avoid sugary drinks.

Ginger and Turmeric benefits

  • Both haven great anti-inflammatory benefits and especially good when the mucus membranes are inflamed.
  • Soothes sore throats.
  • High in vitamins and minerals.
  • Boosts immune system.
  • Helps relieve headaches.
  • Boosts your mood.

Increase your Vitamin C

Vitamin C is helpful when fighting infection and you should increase your intake at the first signs of a cold. It’s not a cure but will help speed recovery and prevent more serious illnesses developing.

Ideally you should be taking 500mg per day and some will ensure they get that intake via vitamins.  Here is an idea of how much vitamin C is in the following:

  • Red pepper –  ½ cup = 95 mg
  • Red cabbage – ½ cup = 40 mg
  • Green pepper – ½ cup = 60 mg
  • Cooked Broccoli – 1 cup = 74 mg
  • Kiwi – 1 medium = 70 mg
  • Tomato juice – 1 cup = 45 mg
  • Orange juice- 1 cup = 97 mg

Boost your immune system

Most of the time your immune system works well without any help and defends you against diseases.  However, sometimes it fails and needs some help.  What can you do to boost and maintain your immune system?

  • Stop smoking.
  • Take exercise.
  • Keep hydrated.
  • Maintain a healthy diet high in fruit and vegetables.
  • Get enough sleep at least 8 hours.
  • Wash your hands frequently.
  • Take some supplements – zinc, echinacea and selenium.
  • Limit your alcohol intake.
  • Avoid stress.

Overall, when a cold hits you, stay home, drink plenty of fluids, gargle with salt water, keep the air in your room moist, get plenty of rest and sleep.  So grab your duvet, switch off your phone, kick back, destress and soon it will be on its way.

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