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The ultimate 5-step guide to beat seasonal colds every time, from health experts
One of our writers was sick this week, making this all the more timely. Tis the season for it, after all. The mercury dropeth. Ditto the leaves. Here are the best tips for beating or, ideally, avoiding seasonal flu, as gleaned from a panel of experts.
Spoiler: were not going to reel off such platitudes as, Eat a well-balanced diet, or Take supplements. There are things we all know that dont need repeating. You might have come across these droplets of wisdom before, but I suspect one or two of them will strike you as novel. Read on for the ultimate 5-step (though not necessarily in that order) guide to staving off seasonal colds.
Step one: Understand the benefits of cold water
I have noticed cold plunging or ice baths becoming very popular, says Reema Kanda, dietitian for Hoag Orthopaedic Institute. Especially among the fitness community.
Exposing your body to cold water, she says, can boost your circulation and can actually strengthen your immune response. Not just a fad. Not just a way to impress your friends.
If you dont have access to a plunge pool who does? you can achieve the same effect by simply jumping in a cold shower.
UCLA lists 6 benefits of switching off the hot water before you step out of the shower. The first is that it bolsters your immunity to common colds.
It cites a study in the Netherlands that found that people who switched to cold showers for 30, 60, or 90 seconds for 90 days called out sick from work 29% less than people who didnt switch to cold showers.
Say no more!
Step two: Eat fermented foods
Reema Kanda also draws attention to the benefits of fermented foods. But shes not alone.
Did you know that 70% of our immune system resides in our gut? asks Dr Jaime Schehr, an expert in integrative medicine.
This connection makes maintaining gut health vital, particularly as we navigate the challenges of flu season.
Healthline lists kefir, kombucha, miso, sauerkraut, and probiotic yogurt as some exemplars in the fermented space.
Kefir improves bone mineral density. Eating miso soup has been associated with a lower risk of breast cancer and a lowered heart rate. Eating kimchi has been shown to lead to decreases in blood sugar, cholesterol, and LDL (bad) cholesterol. Whats not to love?
(I’m afraid wine doesn’t count in this particular context…)
Step three: Moisturise your nose and eyes
No, really.
One tip I always encourage is using saline nasal sprays and eye drops, says Dr Nikky Contractor. She has a PhD in immunology and is the director of research and development at Amway.
Not only do both of these help with dehydration yes, dry sinuses can actually indicate dehydration! but keeping these areas hydrated and moisturized can reduce your exposure to germs and protect your mucous membranes, which further support your immune health.
So if you don’t fancy blasting yourself with cold water or making significant changes to what you put in your body, consider putting something extra on it.
Step four: Consume a mixture of prebiotics, probiotics, and postbiotics
OK, so theres a bit of crossover between steps two and four, but theyre different enough to merit two separate steps.
Prebiotics are nutrients that feed your gut microbiota. Probiotics are live microorganisms that provide health benefits for your body when consumed right. Postbiotics are bioactive compounds created by probiotic bacteria when they consume fiber or prebiotics. Thats according to Holland and Barrett.
You can get capsules that contain a blend of prebiotics, probiotics, and postbiotics. Or you can find them yourself, in actual foods.
- For prebiotics, eat garlic, onion, artichoke, chicory root, and dandelion greens.
- For probiotics, eat live yogurt, kefir, buttermilk, kimchi, kombucha, sauerkraut, and fermented olives.
- For postbiotics, eat yogurt (again), tempeh, sourdough bread, kefir (again&), pickles, kimchi, and kombucha (again, again).
Step five: Sleep, sleep, sleep
Sleeping well is fundamental to maintaining a strong immune system.
This is because it supports the production and function of immune cells, says Dr Erin Barrett. She has a PhD in nutritional biochemistry and is the director of product innovation and scientific affairs at Shaklee. It also plays a key role in immune memory, helping your body recognize and respond more effectively to pathogens.
This might seem like an obvious point, but its worth hammering home. Some of the things you can do to help yourself sleep well include:
- Going to bed at the same time every night
- Leaving your cell phone on the other side of the room, so youre not tempted to use it while in bed
- Being active during the day
- Getting direct sunlight directly onto your eyes first thing in the morning
- Not eating for an hour or two before you go to bed
Undoubtedly, there are TikTok trends that claim to offer unparalleled access to Dream Town, like the Sleep Girl Cocktail, which contains cherry juice. Tart cherry juice contains melatonin, which supposedly induces drowsiness. But it also contains a lot of sugar, which has the opposite effect.
Sleeping allows the body to mend itself. Give our immune system the best shot of warding off unwanted pathogens by sleeping well, and sleeping long. Do it without cherry juice, I dare you.
We can’t guarantee that following these steps will eliminate your chances of catching a lurgy this fall or winter. But it will stand you in pretty good stead!
