Staying Healthy During Flu Season

Throughout this life-changing year and a half, we have all started to listen to our bodies more when we feel an illness coming on. Flu season is typically a time of year when we notice our noses may be more runny and our throats a bit more scratchy – signs of a cold. How can we keep ourselves healthy and avoid illness, from the minor cold to Covid-19?


Hydration – Staying adequately hydrated is very important. Aim for about 6-8 cups of water per day. To help you stay hydrated try infusing your water with fruits and vegetables (I love cucumber + mint and strawberry + lemon water), and use a reusable water bottle or straw in your glass. Keep water near you throughout the day that way you can take sips throughout.


Sleep – Make sure you are getting adequate sleep, about 7-9 hours per night. To help sleep better, turn off your electronic devices about 1 hour before going to bed, avoid caffeine late in the day (I recommend having your last cup by 2-3 PM), and create a relaxing nighttime routine. This could include reading a favorite book, taking a bath, having a meditation session, or other relaxing activities.


Diet – Fruits and vegetables are a good source of vitamins, minerals, and antioxidants. Within our fruits and vegetables are specific nutrients that play a key role in the growth and function of our immune cells, including protein, Vitamin C, iron, Vitamin D, selenium, and zinc. By eating a diet with wide variety you will be consuming each of these valuable nutrients. Aim for at least 2 servings of fruit and 3 servings of vegetables per day.


Physical Activity – Avoid staying sedentary! Find movement you enjoy and find a way to include it each day. It’s recommended to perform at least 150 minutes of movement per week. I enjoy performing strength exercises and runs/walks outside.


Stress Management – Self-care is important! If you follow me on Instagram, you know I take self-care seriously; that’s why I have Self-Care Saturday’s on my stories. Take time to practice forms of self-care that work best to help you decrease stress as needed. This could include journaling, taking walks, listening to music, setting boundaries, reading, socializing, and so much more.