6 health tips to help you beat that nagging cold

We may have been lucky with some mild temperature days this winter, but usually fluctuation of temperature can cause many people to be sick, particularly the cold/flu. However, if you take care of your body and be aware of your surroundings, you can prevent yourself from getting sick. Here are some health tips that can help you stay healthy during the winter months and keep your workouts strong and consistent.


Wash your hands regularly: This seems like a no-brainer, but sometimes in our hectic lives something as simple as washing hands can often be neglected. This is especially important if your profession involves touching other people or handling equipments that others use, such as a gym. Hand sanitizer is okay if your not around a sink, but washing your hands is best.


Stay hydrated: As important as it is to stay hydrated, it's even more important during winter. The air is dryer during the winter months, which will also dry out your body. In order for your immune system to stay strong, your body needs enough water. Also, breathing in too much dry air is not good for the lungs which is one of the reasons why chest congestion is common. During the winter, consume an extra 24-32 oz of water, and if the air is dry in your bedroom, use a humidifier.


Eat smart: Vitamins such as A,C,E are great immune boosters and aid in cold/flu prevention. So, eat plenty of fruits (particularly citrus fruits), veggies, fortified grains (cereals), and drink green tea. Eating high calorie, heavy foods forces the body to work too hard to digest it and during the winter months, the body works hard enough to keep you warm and fight any infection from the environment. If the body works too hard, you can get sick.


Keep clothes dry: If you decide to do your cardio prior to weight training and you break a great sweat, change to a dry shirt before hitting the weights. The sweat on the shirt will get cold on you and that can get you sick. In my workout routine, I usually pack 3 shirts. Sometimes I don't get to the third shirt, but you're better off having an extra one than not enough.


Know your body: It's very important to know your body when working out. If you feel under the weather, think twice before attempting to workout. You don't want to get worse and if you're at a gym, you can get other people sick. For those that love cardio, especially runners, do not workout if you have a congested chest. I always say if your congested from the neck up, you're good to go. However, if its below the neck, take a few days off. Ignoring it can turn into something worse like bronchitis or a sinus infection. One time I had a congested chest and instead of taking a few days off to feel better, I ignored it. As a result, I got a sinus infection and I was out for a month! I guess I learned the hard way (lol).


Get plenty of rest: I know for some people it's hard to get enough sleep. With raising little kids or a demanding work schedule, it is hard to get sufficient rest. The average person sleeps only 5-6 hrs daily, which I still find mind-boggling. In my opinion, it's important to get at least 7-8 hrs of rest daily, in order for your body to repair itself from daily stress. Too much stress will weaken your immune system and make you more susceptible to getting sick. If you can only get 5-6 hrs during the night and you have some time during afternoon, try to get an hour nap. Now of course, that's not practical for those that have to work all day. So, in that case, try to sleep at least an hour earlier at night.


Hopefully these tips will keep you from getting sick and therefore remain consistent in your workout routine. There's no perfect way to prevent a cold/flu, but if you take care of your body and keep aware of your surroundings, you should be okay. STAY FIT!