7 tips to prevent a cold or flu

It’s coming up to that time of the year in Australia where colds and the flu seem to start lingering, but we don’t have to dread this time of year if we take some extra proactive measures to ensure that we avoid the dreaded cold or flu that may be lingering in these winter months.

Colds are caused by a virus and the germs start out by attaching themselves to the lining in your nose! YUK! Then eventually effecting your body in the form of a cold or flu.

If your immune system is low, your run down or weak in any way, that’s how the cold will start!

I want to share with you 7 proactive measures that you can take this winter to make sure you tackle the flu season head on and win!

1: Eat Real Food

Food that is as close to nature as possible and anything that hasn’t been processed or loaded with hormones, pesticides, herbicides and other nasty chemicals is going to be far more beneficial to us and help our body function at optimal health.

Try and eat multiple servings of colourful fruits and veg and up your intake of onions and garlic which have wide spectrum antimicrobial properties. Also eating extra turmeric, ginger, lemon and lots of spices will also help boost immunity.

2: Exercise

They say that 30-40mins of exercise 3-4 times per week is the best way to boost your immune system. Anymore exercise can actually have the reverse effect believe it or not and this is why they say that those HIIT (high intensity interval training) workouts that you can do in say 20-30 mins are far more effective for overall health and immunity than running a marathon or spending hours each day in the gym.

3: Get Plenty Of Sleep

Lack of sleep is well-known for being associated with health problems and weight issues. Not getting enough sleep will compromise your immune system and is also bad for mental health.

Try to aim for 7-8 hours sleep daily, making sure that you go to bed at a decent hour (around 10-10:30pm) and have a good sleeping environment for a restful nights sleep.

4: Stress Less

80% of health problems are bought on by emotional stress which leads to physical ailments. Try to have more fun each day to beat stress issues. Do whatever it is that you enjoy doing the most and make a habit of doing that each day. This could be something like:

  • Reading
  • Meditating
  • Sitting on your porch listening to the birds
  • Going for a slow stroll with loved ones
  • Throwing the ball for the dog
  • Putting on your favourite music and having a sing along

5: Drink Plenty Of Fluids 

I was really bad in my teen years and early 20’s for not drinking enough water through winter and it was because I really didn’t enjoy just sipping water all day in the cold weather.

Thankfully I now love herbal teas and so can you…Have a play around with different herbal teas (you can buy small packets of them at the grocery store to see which ones end up being your favourites). They are soothing and satisfying in the colder weather and help to keep up your fluid intake.

Colds and flu love dehydrated bodies, so the more fluid you can keep up to flush the bugs and toxins out, the better!

Even doing big cook ups of soups and broths will really help your fluid intake and of course by using loads of amazing colourful veggies in your soups and broth will not only mean you are getting more fluids, but you are also getting loads of vitamins, minerals and nutrients. It’s a win win.

6: Have Protein With Each Meal

Proteins are the building blocks for our body and that includes our immune system and detoxification system. 

Animal proteins (organic and lean) and plant-based proteins (legumes, nuts and seeds) are important to include into each meal and snack.

7: Avoid sugar

Not only sweet treats, but also try to avoid white flour and refined grain products that turn into sugar quickly. Sugar weakens the immune system and actually helps bacteria to grow! The more we can stay away from sugar in the winter months (or ever) the better. Our bodies get a much-needed rest and can function a lot better if we don’t overload ourselves with too much sugar.

Instead, try to think of natural sugars that will aid your sweet tooth. Fruits, plant-based sweeteners and natural honey can all be alternatives to refined sugar, but still need to be eaten in moderation.


I hope this was of value to you and you will take these measures into your own hands to help you beat the winter blues.

Keep being Consistent, Persistent and Authentic

Janelle Emma xx 


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