Top Tips for Staying Healthy this Cold and Flu Season

Bridget KilpatrickBy Bridget Kilpatrick

As a mom, I’m always looking for ways to boost my family’s immune system and prevent illness.  Here are some of my top tips for staying healthy and preventing the common cold and flu.

Eat the Rainbow

First, eat a healthy colorful diet with nutrient-dense foods. When eating the rainbow you eat more vegetables and your diet is naturally rich in antioxidants, minerals, and vitamins. In addition to color, limit white foods such as refined sugar, starchy carbohydrates, and dairy. Often more white foods equal more inflammation, which leads to a weakened immune system.

Move your Body

Next, stay active. People who exercise regularly have fewer incidences of the common flu. Move your body 30 minutes a day. Not only will it help you stay healthy, but it also helps reduce stress and increase positivity.

Positive Thinking: Attention Creates Power

Think positive thoughts! I know this may sound crazy, positive thinking is critical to reaming healthy. You want to always activate your happy cells and allow those sick, fearful, angered cells from becoming inflamed. When we are positive, we are happier, less stressed, and ultimately healthier. Give attention to the positive aspects of your life, not negative events or feelings.

Find Time For Rest

Listen to your body. When you are tired, rest. You can often beat illness if your body is getting enough sleep. We tend to get sick when we are running on empty and burning the candle at both ends. Sleep deprivation weakens your immunity. Ideally, children should get 10 hours and adults 8 hours. But, I know this isn’t always realistic. Try for 7! Rest heals your body.

Tips for Staying HealthyAdd Supplements and Increase Your Water Intake

Lastly, increase your supplements and drink plenty of water during the cold and flu season to boost immunity. We are all Vitamin D deficient. Vitamin D supports your immune system (Vitamin D with K creates better absorption) and can help fight off illnesses. Add a shot of Elderberry Syrup to your daily routine (1 tsp for children and 1 TBSP for adults). Elderberry Syrup helps prevent the cold and flu.  If you fall ill, it helps speed up the recovery process and reduce the severity.

Tips to Shorten the Duration of the Cold or Flu

If you find yourself starting to have signs of the cold or flu make sure to continue to follow all of the above-mentioned prevention tips. But, also increase your supplements and Elderberry Syrup. I add in Echinacea, extra Vitamin C, and Zinc. I also take Wellness Formula and some homeopathic remedies such as Oscillococcinum.  Essential oils are always helpful too. Lavender, eucalyptus, tea tree oil (melaleuca) and peppermint are some of my favorites.

For additional prevention and wellness tips listen to our recent podcast or consider health coaching to help you stay healthy, happy and whole this cold and flu season.  Most importantly, don’t forget to breathe!


Written By Bridget Kilpatrick, Integrative Health Coach

Share it:


You might also like...


5-Day Plan To Spark Energy and Start Thriving

5 day plan to spark energy and thrive

Unlock your best self & feel amazing in your 40s, 50s & beyond. 

Your transformation begins with this 5-day Jumpstart Plan!