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How To Get Rid Of A Cold Fast And Become Much Healthier

How To Get Rid Of A Cold Fast And Become Much Healthier

Cold and flu season is here. What are you doing to protect yourself from colds and the flu?

First, you need to know that your body is the primary defence force against colds and the flu. So you need to ask—how can you strengthen your body and build your resiliency so that colds and the flu don’t make a home in your body?

Here are my top tips for 4 easy and natural ways to stop a cold or flu before it wears you down.

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1. Limit Processed Foods – It Takes You Lots Of Energy

All processed foods are hard for your body to break down. It takes a lot more energy for your digestive system to break down a bag of potato chips than a fresh apple. If your body is pouring its energy into digestion, it won’t have the resources to fight against the common cold and flu since it is so busy breaking down heavy, processed foods. When you limit the amount of processed foods in your diet, you help strengthen your body so it can fight the virus coming its way

2. Actively Manage Stress – Moderate Exercise Is Great

There is a whole field of science that studies the link between your immune system and your psychology. It’s called psycho-neuro-immunology. Basically, when stress increases, your immune system weakens. The idea is, if your body is spending its resources and energy on tackling stress, it won’t be as resilient and able to fight off the common cold. Stress is inevitable and sneaky—we often don’t know when it’s going to hit us. Thus, the notion that we can control stress is not completely accurate. However, we can manage stress when it inevitably hits. Instead of allowing stress to control you, the alternative strategy is to actively manage the stress when it comes. How? The way to help your body manage stress is through exercise, meditation, and deep breathing. These are all simple techniques that have many benefits. Foremost they help reduce stress and strengthen your body’s resiliency so that you can fight the cold away.

You might be worried if exercise is still good for you when you’re sick, the answer is it’s really fine as long as it’s moderate. Here’s a visual guide.

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3. Consume More Citrus Fruits

Vitamin C is a great way to strengthen your immune system. It’s best to receive your vitamins from food. Eating fresh foods such as oranges, other citrus fruits and strawberries, and adding lemon and lime to your water, are all great sources of vitamin C. And if I am feeling a cold coming on, I go ahead and take some added vitamin C and find it works really well. However, it is best to get your vitamins and nutrients directly from the food you consume and not to solely rely on a bottled source!

4. Increase Your Greens

Deep-dark-green veggies are one of the most nutrient-dense foods on the planet. By eating nutrient-dense foods you are adding energy to your body so that it is stronger and ready to tackle any foreign invaders (e.g. the common cold) that try to come its way. Through consuming more greens in your diet you ensure that your body is strong and resilient against the common cold.

I have a simple and quick green smoothie recipe that is perfect for busy people on the go. It’s an easy way to ensure you consume more greens in your day.

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    Credit: Kari Sullivan

    Tova’s Simple Green Smoothie Recipe:
    • 1 banana
    • Handful of spinach (about 2 cups, loosely packed)
    • 3 cups water
    • Cinnamon (optional)
    Blend!

    This easy and simple recipe makes two servings. It’s a great way to start the day, and it’s great for a post-workout session. By getting extra greens in your diet, you help strengthen your inner task force to fight off the common cold

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    Those are my top tips to keep the common cold and the flu away. And if you find yourself amidst a cold, these five tips will help vanquish that cold faster.

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    Last Updated on May 22, 2019

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

    1. Cat Camel Stretch

    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

    Here’s a video to guide you through:

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    2. Go for a Walk or a Run

    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

    3. Jumping Jacks

    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

    4. Abductor Side Lifts

    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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    Do about 10 to 15 raises for each side like this:

    5. Balancing Table Pose

    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

    ablab

      6. Leg Squats

      Not just legs are involved but also hips and knees.

      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

      7. Push Ups

      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

      8. Bicycle Crunches

      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

      Watch the video to see how this is done correctly:

      9. Lunges

      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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      10. Bicep Curls

      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

      Here’re some important notes before you start doing this exercise:

      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

      More Articles About Exercises for Beginners

      Featured photo credit: Unsplash via unsplash.com

      Reference

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