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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 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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