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Include These 6 Things In Your Diet To Fight Off Flu Season

Include These 6 Things In Your Diet To Fight Off Flu Season

Winter and autumn are beautiful seasons. But they are also the flu seasons. Our body can do so much to protect us from illness, but the fact is that it also needs our help. Are you wondering how you can help yourself to prevent the flu this season? There are many things that you can do actually, but let us share with you the following 6 things, which in our opinion, have the biggest ability to protect us from the flu!

A little bit on the topic of flu

The flu is a term used to refer to a common infectious disease. You can get infected by the flu any time of the year, but autumn and winter seem to be the seasons when the flu has been noticed to cause runny noses and sore throats the most!

Among the main symptoms, you will notice an increase in the body temperature, unexplainable weakness, headache, runny nose, and coughing. Luckily, all of these symptoms will be gone in a few days if you do make an effort to improve your condition. It seems that among the most successful treatment options a high fiber diet, herbal remedies and lots of hot fluids take their place!

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Which 6 things will help you avoid the flu this season?

As you probably know, it is always better to prevent something that to treat it. All that it requires is a bit of your effort regarding improving your diet, drinking fluids and taking the right supplements!

1. Vitamin C

Vitamin C deserves the first place when it comes to preventing the flu and maintaining the function of your immune system! In fact, Vitamin C has both antioxidant and anti-inflammatory properties which play a great role when it comes to defending your body against the flu.

During the flu season make sure you increase your normal intake of Vitamin C. You can choose from a number of food products that are rich sources of Vitamin C – e.g. strawberries, oranges, lemons, broccoli, etc. But, if you want to make sure that you are taking the needed amounts of Vitamin C, you can always add a Vitamin C supplement to your diet.

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2. Vitamin D

Taking Vitamin D through food and supplements is important because this is the only vitamin that our body is unable to produce. That is why it is essential to make sure you are taking the recommended amounts, especially during the flu season. Milk, yogurt, egg yolks, salmon, and cheese are just a few of Vitamin D rich food sources that you will want to include in your diet.

3. Probiotics

Probiotics are the friendly bacteria that can be found in our gut whose amounts you will need to increase by increasing the intake of dark chocolate, yogurt, and kefir. Probiotics play other important roles besides making sure that our immune systems is working the proper way – e.g. increase our body’s resistance to bacteria, promote good digestion and improve intestinal flora balance.

4. Zinc

Use shrimp, pumpkin seeds, beef, chicken thighs, etc. to increase your intake of Zinc through the flu season. Zinc is needed for your immune system to work properly, so you would want to increase its levels in your body.

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5. Omega-3 fatty acids

Omega-3 fatty acids have the ability to decrease the development of inflammation in our bodies. That is why it is essential to increase their levels by eating more salmon, spinach, soybeans, walnuts, and seafood. Besides preventing the flu, Omega-3 fatty acids decrease the risk of heart disease, high cholesterol, and hypertension.

6. Water

And last but not least – water! Drinking the recommended 8 glasses a day, will provide you the opportunity to feel the beneficial effects of water as it cleanses your body by eliminating the toxins and strengthens the immune system!

Conclusion

Staying home on a Friday night fighting the flu is not something that you want in your life. But luckily it is not something that cannot be prevented with a little effort. If you are wondering what you can do, we have the answer! One of the things that you can do is improve your diet!

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Simple as that, improving your diet can have many beneficial effects in maintaining your general health. All that you have to do is make sure you increase the normal amounts of certain compounds – e.g. Vitamin C, Vitamin D, probiotics, Omega 3 fatty acids, etc. And you can successfully increase their amounts through certain food products! And as always there are proper supplements that you can use as well to increase the amounts of Vitamin D and Vitamin C, which are among the best memory vitamins there are!

Featured photo credit: Shutterstock via shutterstock.com

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Ella James

Health and Fitness Writer

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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