Catch a Cold Lately? 

According to the CDC (Centers for Disease Control and Prevention), it is estimated that there are 9 million to 49 million flu cases each year in the US. In which 12,000 to 79,000 resulted in deaths.  

The immune system’s defenses are very important to protect you from diseases.

With the right vitamins and other valuable tips, you can prevent getting colds and flu episodes.

Viruses and bacteria lurk in the most unexpected places and everyone is vulnerable especially in the colder months. 

And apparently it is not enough to counter the viral threat with just hot lemon tea. 

Here are some tips you can do to keep colds and flu at arm’s length. 


9 Tips for a Stronger & Better Defense System 


  1. Stay away from stress

Constant stress makes anyone sick. Don’t be too hard yourself.

Let whatever is stressing you out, go. Laugh. Keep a light mood.

Easier said than done, isn’t it? But it is, try it! 


  1. Soak your feet (hot and cold)

To stimulate the immune system and blood circulation, switching hot and cold showers has been proven effective.   

A lighter version is soaking your feet in hot and cold water. Fill two buckets with water; one with cold water and the other with 35 degrees warm water.  

Sit on a chair and alternately soak your feet for three minutes in warm water then 15 seconds in cold water. 

Repeat three times and finish the foot soak in cold water. 


  1. Use a hat and scarf for protection

Going outside with wet hair when it’s cold out is usually not a good idea.

This is because the head cools down quickly making the blood vessels of the airways contract, which then makes viruses penetrate easier. 

So, before you go out in the cold, blow dry your hair and put a hat or scarf on.  

Also, when biking or jogging in the cold put a cloth in front of your mouth. 


  1. Don’t touch your face

Common cold viruses are not transmitted, as suspected, mainly by coughing and sneezing, but by hands. 

We come into contact with pathogens everywhere through doorknobs, ATMs, shaking hands, etc.  

Keep your hands off your face and wash your hands more often.  


  1. Keep open communication

Time with family and friends increases satisfaction, because their support reduces everyday stress.

Keep your social (physical, not online) circle tight, they strengthen the immune system.  


  1. Sleep well

During sleep, our brain regenerates and processes what we have learned during the day. But deep sleep is often overlooked.  

The brain transmits immune defenses in the long-term memory.  

For example, the immune system detects the measles virus even years after a vaccine or illness. The brain remembers them so to speak. 

So, in recent infections with known pathogens, defenses are ready.

But that’s not all: more hormones are released during sleep which strengthen the immune system.  


  1. Get moving

When it comes to mobilizing killer cells and other immune system aides, moderate exercise is ideal.  

Run, swim, walk—whatever you feel like doing. Outdoor sports work because the sun helps improve mood.  


  1. Increase your vitamin C intake

Vitamin C strengthens the immune system, catches free radicals and can alleviate symptoms of cold and flu.   


  1. Strengthen the immune system with the right nutrition

Various studies show that providing the body with cell protecting minerals like zinc and selenium and phytochemicals can strengthen the immune system and ward off the attack of annoying cold viruses. 


Healthy All Year Round 

In whatever season, it’s important to keep the immune system healthy and strong.  

Certain foods can help increase resistance to diseases and prevent sickness.  

These are the foods that you should stock up on throughout the year: 


13 Immune System Boosters 


1 Broccoli

Broccoli contains fat burner calcium and antioxidant vitamin C. An unbeatable combination when it comes to boosting the metabolism and excreting excess water. 

It also contains sulforaphane, a substance that activates certain endogenous detoxification enzymes in the liver. It has positive effect against cancer, arthritis and respiratory diseases. 

2 Apples

Apples are full of nutrients which include important minerals, trace elements, vitamin C, pro-vitamin A and most importantly quercetin or flavonoids, which are good for intestinal health.  

Not to mention the indigestible fiber pectin that binds pollutants and supports liver function and help eliminate unwanted substances from the body.   


Fennel bulbs are rich in fiber and are helpful in the prevention of colon cancer.

The fibers bind unwanted substances and organisms in the intestine and are excreted.

In addition, fennel is an excellent source of folic acid. 

4 Chicory

Chicory is a bitter food good for digestion. It helps in the production of bile and supports the function of the liver to purify the blood and to rid of pollutants.  

Additionally, chicory contains minerals such as potassium, phosphorus and calcium and the fiber inulin.   

The white part of chicory is beneficial on the intestinal flora and strengthens the immune system.   


Low in calories, cucumber is composed of 95% water but contains potassium, iron, magnesium, calcium and vitamins A, K and C. Most of it is in the skin, by the way!  

Thus, cucumber supports metabolism and hydration of the body and helps flush out unwanted substances. 

6 Kale

Kale contains almost all B vitamins, vitamin A, calcium and is also rich in sulforaphane.  

It has a revitalizing and preventive effect on constipation, helps lower cholesterol and fat concentration in the blood.    

7 Carrots

Carrots get the gastrointestinal tract going. They are excellent vitamin A suppliers, they also contain various K and C vitamins, potassium, calcium, phosphorus and magnesium.  

Because of the combination of these nutrients, carrots are great detoxifiers.   


Beetroot is a stimulant for the function of the liver cells and the gallbladder.  

In other words, it acts adiuretic and helps the body eliminate unwanted substances quickly and swiftly.  

Also, the minerals and fibers in beetroot prevent water retention and improve kidney function. 

9Brussels sprouts

These may have an unpleasant taste, but they are rich in vitamin C, minerals, sulfur, antioxidants and sulforaphane.  

The sulfur it contains activates enzymes that help strengthen and protect the liver. 


Asparagus is ideal for body cleansing. 

It contains glutathione, an antioxidant that stimulates the healing and protective measure of the body.  


The green, leafy vegetable is one of the metabolism-stimulating foods. Spinach provides folic acid, vitamin A, potassium, calcium, magnesium and protein.  

The substance that gives its green color, chlorophyll, improves digestion.

Combined with other fruits and vegetables, you can make a nutritious, green smoothie.  

12 Arugula

Also known as rocket, this green-leafy vegetable has a bitter taste. They belong to the family of terpenes and polyphenols and are helpful in liver function and the production of bile.  

They can stimulate the production of saliva and cause the digestive tract to produce more digestive juices.   

13 Onions

Some people put onions in their socks at night to detoxify. Or, you can just use them in your daily meals. 

Regardless, they are good for basic body cleansing because they’re rich in antioxidants and contain sulfur-containing amino acids needed to build up glutathione.  

And that, in turn, is extremely conducive to the elimination of unwanted substances and organisms. 



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