Benjamin Franklin was wise enough to know that “an ounce of prevention is worth a pound of cure.” In other words, living preventatively is easier than having to deal with the repercussions of avoidable issues. One of these issues is getting ill. Here are some prevention tips to avoid getting sick.
Preventing the flu, colds, and chronic conditions is possible by adopting daily habits that are conducive to living a healthy lifestyle. Doing so can help you strengthen your immune system which can allow you to fight anything you encounter and keep you thriving.
Maintain a Healthy Diet
- Healthy Eating: Eat nutritious organic foods most of the time. Some of the essential components of a healthy diet are grass-fed organic meats, wild-caught fish, healthy fats, fruits, vegetables, and other complex carbs. These provide macronutrients, vitamins, minerals, and antioxidants that support your immune system.
- Practice Food & Water Safety: Wash fruits and vegetables thoroughly before eating or cooking. Cook meat, poultry, and fish to the recommended internal temperatures to kill harmful bacteria. Additionally, avoid drinking tap water and use high-quality water filters that eliminate chlorine, heavy metals, industrial & agricultural pollutants, and trace pharmaceuticals
Stay Hydrated
- Stay hydrated by drinking plenty of water and avoiding the regular consumption of caffeinated drinks and alcohol. You should figure out how much water you need to satisfy your metabolic needs. Proper hydration is important for overall health and helps support your immune system
Exercise Regularly
- Everyone knows that physical activity is primordial for the human body. But are you getting, at least, the minimum amount of exercise required to avoid disease? Regular exercise can help boost your immune system, maintain a positive mood, and keep you fit and healthy.
Supplement
- Consider taking supplements to fill in the nutritional gaps in your diet due to our current nutritionally depleted soil. Some of the basic supplements needed for overall health are a multivitamin, omega-3 fatty acids (fish oil, krill oil, and cod liver oil are great for heart health, and brain function), vitamin D (especially important to supplement during the winter months for bone health, immune function, and mood – you can also get it through sunlight exposure), probiotics (gut health, mental wellness, immunity), vitamin C (immune-boosting properties, eye, and skin health), zinc (immune function, adequate sense of taste and smell), and greens blend (an antioxidant anti-inflammatory superfood blend that alkalizes your body).
- If your diet is not that healthy or if you are vegetarian/vegan, you should also consider taking magnesium (muscle and nerve function, blood glucose control, bone health), iron (oxygen transportation oxygen in the blood), B Vitamins (energy metabolism, brain function, and red blood cell formation), and calcium (bone health and muscle function).
- If you are under the weather, traveling a lot, or under tremendous stress, take specific supplements to help boost your immune system.
Get Adequate Sleep
- How much sleep should you get? People have different sleep needs according to their age, metabolism, and activity levels. Be aware that lack of sleep can weaken your immune system, making you more susceptible to infections.
Manage Stress
- Stress is inevitable, which is why it’s essential to learn how to cope with stress adequately and to incorporate stress-reducing practices. Feeling chronically stressed weakens your immune system and is associated with numerous conditions.
Decrease or Eliminate Unhealthy Substances
Just like introducing healthy components in your life is important, you should eliminate or decrease habits and substances that do not have a positive impact on your health. Some of the ones to be mindful of are sugar, vegetable oils, processed foods, fast food, alcohol, cigarettes, and drugs.
Practice Good Hygiene
Good hygiene practices play a crucial role in preventing the spread of illness and maintaining overall health. Here are some key hygiene practices to implement:
- Handwashing:
- Wash your hands thoroughly with soap and water for at least 20 seconds, especially before eating and after using the restroom, coughing, sneezing. or blowing your nose. If soap and water are not available, use an alcohol-based hand sanitizer with at least 60% alcohol.
- ATMs, gas pumps, knobs, handles, switches, countertops, computer keyboards, remote controls, cell phones, keys, purses, backpacks, briefcases, gym bags, shopping carts, wallets, bills, coins, car dashboards, and your pets can be breeding grounds for germs, parasites, harmful bacteria, and/or viruses.
- Respiratory Hygiene:
- Cover your mouth and nose with a tissue or your elbow when you cough or sneeze.
- Clean your nose regularly with a povidone-iodine nasal solution or spray a nasal antiseptic containing iodine and fulvic acid
- Personal and Body Hygiene:
- Take regular showers or baths to keep your body clean.
- Brush your teeth at least twice a day and floss daily to maintain oral hygiene.
- Environmental Hygiene:
- Keep living and working spaces clean and well-ventilated.
- Use air purifiers and/or change your air filters regularly. Pollution and the inhalation of airborne particles are linked to coughs, respiratory irritation, allergies, asthma, and even cancer.
- Proper Disposal of Waste:
- Dispose of waste, including used tissues and personal hygiene products, in appropriate containers.
- Follow proper recycling and waste disposal guidelines in your community.
By eliminating unhealthy habits, practicing good hygiene, and incorporating the above prevention tips to avoid getting sick, you can boost your immune system, significantly reduce the risk of illness, and contribute to a healthier environment for yourself and those around you.
To a Fitter Healthier You,
The Fitness Wellness Mentor
