This is a guide if you get a cold or it becomes flu or you always get colds and want to prevent it happening again. Follow these steps to strengthen your immune system and beat the cold.
Eat a big breakfast and eat it early in the day
Research suggests that eating a big breakfast and having it early in the day will reduce your chances of catching a cold. E.G. Porridge oats with mixed berries and a glass of orange juice.
Exercise to boost white blood cell count
Many studies prove that exercise increases white blood cell count. Other research goes one step further and has found that if you exercise regularly your unlikely to catch a cold or if you do manage to catch a cold then it lasts for a shorter time than someone who doesn't do any exercise.
Add more protein
Protein is great for growth and repair of muscles, bones, and cells, therefore protein will build up an immune response strenghtening immune cells and hormones. Food high in protein are fish, chicken and tofu.
Good sleep
Research has shown that less sleep decreases your immune system. It's recommended to sleep at least 8 hours. Get snoozing!
Herbal tea
Herbal teas or any hot liquids like heated blackcurrant juice is great for thinning mocus and remove it from the body.
Food packed full of vitamins
Increase your vitamin intake by eating fruits and fruit juices. E.G. Cranberry juice, orange juice, strawberries etc.
References
Chubak, J. (2006). Moderate-Intensity Exercise Reduces the Incidence of colds amongst post menopausal women. The American Journal of Medicine.
Schmidl, M. (2000) Essentials of functional foods.
Turner RB. The common cold. In: Mandell GL, Bennett JE, Dolin R, eds. Principles and Practice of Infectious Diseases. 7th ed. Philadelphia, Pa: Elsevier Churchill Livingstone;2009:chap 53.
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