Achooo!How do you stay healthy during the cough/cold season?

Reduce stress:

Take it easy, embrace relaxation when you can. Take time for yourself. 

Get plenty of sleep:

Poor sleep is associated with low immune function and response. Ideally,  try to get 7-9 hours of sleep a night. Practice good sleep hygiene; limit caffeine by noon, shut down electronic devices 2-3 hours before bedtime and avoid alcohol. Use an extra pillow to relieve sinus pressure. Using a  humidifier helps break mucous and keep nasal passages open. Low humidity can increase the risk of respiratory infections. 

Stay hydrated:

Fluids thin mucus and help break it up, leading to less congestion. Dehydration causes headaches and fatigue. Skip alcohol, caffeinated beverages and sodas. Hot beverages are soothing. Enlist in non caffeinated beverages such as teas, soups and broths. 

Eat a balanced diet:

Eat a variety of fruits and vegetables. Eat a diet low in refined sugars and unhealthy fats. 

Supplements that may  help:

Zinc formulations may help reduce the incidence of respiratory infections. Zinc is may also reduce the duration of cold symptoms. Zinc supplementation has been linked with a low incidence of infection. 

Elderberry has been widely used for centuries to alleviate cold/congestion. It is linked to better immunity, it is also high in vitamin C. 

Magnesium is important in the synthesis of glutathione a potent antioxidant. 

Selenium is vital in thyroid, reproductive and immune health. 

Vitamin D supplementation is vital. Vitamin D deficiency can increase the risk of  infections, allergies and flair eczema. 

B vitamins. Vitamins B1, B2, B3, B6, B9, B12 are essential for immune health.

Practice good hand Hygiene:

Wash your hands frequently with soap and water. Stay at home if you have a fever, seek medical care if fever persists beyond 24 hours. Use your elbow or a tissue to cover coughs and sneezes. Throw away used tissues. 

Supportive measures:

Using salt water to gargle and using a nasal saline spray can help with congestion and break up mucous. Keeping air humidity between 30-50% is recommended as respiratory infections are more severe in cold and dry air.