Guard Yourself During Flu Season

Guard Yourself During Flu Season

Hey there People,

We all came off the Holidays hot. Most of us traveled to some extent, for a month or so we stressfully looked for gifts while working hard to finish out 2018 without going broke, we ate things we normally would not and sometimes in excess, and shifting winter weather requires extra immune defenses. What does that leave us with? We are left with feeling tired and crappy, the perfect conditions for the flu to weasel its way in and chain you to the couch. So, what are some simple things we can do to help keep our immune system strong and away from flu invasion?

Rule No.1: Get Your Nutrition Back On Track

Be honest, we all ate and drank a bunch of s**t over the Holidays. That is okay as long as it is only once in a while. Continual bad eating habits are what will contribute to an increase in viral susceptibility and/or an increased length of time feeling under the weather.

Rule No.2: Don’t Touch

At the risk of sounding like your mother, ‘wash your hands!! And don’t touch your face!’ Something as simple as keeping your hands clean with regular ol’ soap and hot water and keeping your fingers out of your face can help you stay flu-free.

Rule No.3: Drink lots of WATER

Drink water! Stay away from anything that has sugar or artificial sweeteners. Often times, sugar alternatives, like honey, agave, and other artificial sweeteners, do the same damage as regular cane sugar. Sugar is an immune suppressor and a pro-inflammatory agent. The good bacteria in your gut, the little guys that pay their rent by keeping you healthy, don’t like sugar and often don’t function well in a sugary environment.

Rule No.4: Get Plenty of Sleep

If you start to feel crappy, make sure you get plenty of sleep, that is where the healing happens.

There is a reason why when you are sick all you want to do is sleep. Give in to the Sandman.

Rule No.5: Load Up On Your Micronutrients

Keep your immune system locked and loaded with immune boosting vitamins such as Zinc, vitamins A-E (A, Bs, C, D, and E), and folic acid. Micronutrients are best absorbed by your body as food or with food. Don’t take them on an empty stomach or in excess. You might feel nauseous, which is kind of against the point. Right? We’ll talk more about micronutrients in another post.

Rule No.6: Keep that Blood Pumping

Make sure you keep up with your workouts. Working out helps create new blood cells and flush out the old. Getting your heart rate up and your muscles moving helps shift things around and promotes a healthy immune system. BUT. Don’t work out too hard, especially if you are already starting to feel like you might be coming down with something. If your immune system is already super hard at work, you do not want to overtax it with a hero workout or a 1 Rep Max.

These are just a few things that help me stay healthy during the least healthy time of year. Especially with all my traveling around. I really hope this also helps you guys keep from getting sick during the flu season. No one likes getting hit but the cold and flu truck. I sure as heck don’t.








[1] Nutrition and the Immune System: An Introduction

[2] Prevent Flu: Don’t Be Touchy

[3] Does Sugar Cause Inflammation in the Body?

[4] Effect of diets low and high in refined sugars on gut transit, bile acid metabolism, and bacterial fermentation.

[5] Sleep and Immune Function

[6] Help to Boost Your Immune System

Brooke Ence
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