Do you ever wonder why some never (or VERY rarely get sick?). Post COVID, there’s a keen awareness of immunity to which we are all adapting, and while a new normal settles in and travel, social events, it is in everyone’s best interest to not get sick—not just with COVID-19, but with any infection that can throw a wrench in everyday life. Some are better at this than others.
Of course, none of us have full control over the germs we encounter, especially those of us who are always on the move. But we can practice preventative measures that strengthen our preverbal armor against illness, and ideally, prevent the dreaded symptoms every cold and flu season brings. Because let’s face it—no one enjoys coming down with a cough, fever, or sore throat, let alone being stuck on the couch with a box of tissues when there’s work to be done and fun to be had.
If you want to amp up your protection against sickness for the sake of not just you, but everyone around you, keep reading for tips we’ve gathered from pro cold avoiders, doctors, and a registered dietician. Their advice will help you stay as healthy as possible for as long as possible—not just in the way of dodging sniffles, but by boosting your overall wellness and preventing chronic illness and disease.
Sleep it off
"Getting 8 to 10 hours of sleep a night is how I stay healthy,” says Amelia Narcisi, from Radnor, PA. Sleep experts agree that getting plenty of shut-eye is key for a strong immune system. In fact, research shows that people who sleep only five to six hours a night have a 30% chance of catching a cold when exposed to a virus; those who get more than seven hours reduce their risk to 17%.
Steer clear of sugary beverages
Too much sugar is especially dangerous for those with diabetes mellitus, as it can lead to elevated blood sugar, but it’s not exactly healthy for anyone. Research says high sugar intake increases risk of heart diseseas, obesity and a fatty liver all of which can compromise immunity.
Strengthen your mental health
Talk about mind over matter: “When people around me complain about how sick they get at specific times of the year, I say that I rarely get sick—and I don’t. It’s the power of belief,” says Elisha Lowe, a nurse in Bala Cynwyd, PA. More research is warranted to prove this, but one studies have shown psychological well-being to increase human body immune response.
Prioritize omega-3 fatty acids
Omega-3 fatty acids by way of fatty fish are known for their eye and heart health benefits, but recent studies hint at their immune-boosting potential. Not a fish eater? You can also try incorporating flax seeds and chia seeds into your daily routine.
With that being said, fish appear to be the most effective form of omega-3 delivery, and second to that, high quality supplements. Chosing fish that are high in omega-3s, but low in mercury, including salmon, trout, mackerel, anchovies, herring, and sardines.
Get a handle on stress
It’s been proven to weaken the immune system, yet it’s impossible to avoid. The goal should be to manage stress in a healthy way. Work on controlling responses to stressors through exersize, daily sunlight exposure, daily meditation and social networking.
Lean into lean proteins
Studies suggest that eating proteins like fish, beans, chicken, turkey, nuts, and low-fat dairy, rather than fattier meats, helps prevent heart disease. Plus, many protein-rich foods contain zinc, which fuels a healthy immune system, according to the Harvard School of Public Health. Body Fuse Lean Protein is a great source of low calorie high protein.
Stay squeaky clean
