Healthy Habits: 5 Simple Steps to Keep Your Family Healthy this Flu Season

As fall approaches, we ready ourselves for not only the holidays but the unfortunate cold and flu season. From the first sneeze, scratchy throat and eyes, to the nausea and fatigue there is nothing fun about getting sick. Although there are over the counter remedies that may stifle the severity of a cold or flu, there are some natural ways that you can prevent the winter bug from finding its way in to your home.   

Gesundheit!  There is nothing worse than being out in public only to stand next to someone who sneezes without covering their nose and mouth. However, if you’re at a store and the clerk sneezes in to their hand, you’d likely not want them giving you change back in the same hand into which they just sneezed. Rather than covering a cough or sneeze with your hand, turn your head and cough into your elbow which keeps the virus where it belongs, away from you. Remember, your elbow is less likely than your hands to come in contact with people or surfaces. A great trick to teach your kids.

Health in the Kitchen - Garlic is not only a wonderful addition to a dish, it is also known for its healing properties. A more commonly known healing property is that of an antiviral, and its ability to ward off colds and open sinuses. The healing properties from garlic are only available from raw garlic. Crushing or cutting garlic allows you to receive the most potent antiviral, antibacterial and anti-fungal properties. Use garlic to top a dish, sprinkle on a salad or add to flat bread to take advantage of garlic’s full medicinal power.

Virus Fighting Fungi. Did you know that mushrooms may help strengthen the immune system. Although likely not a favorite of kids, there are plenty of ways to sneak them in to sauces, eggs or burgers and they wouldn’t have a clue! Shiitake mushrooms kick up the immune system protecting you and your family against a number of viruses. If you can’t find them fresh, dried work as well.

Exercise- It’s ironic that when the winter weather blows in, exercise often takes a back seat. But there’s no better defense against cold and flu than exercise. Exercise serves to strengthen your immune system. Activities that include raking leaves, walking and snow shoveling all count as effective forms of exercise. But be warned, too much exercise can have the opposite affect and lower your immune system. According to WebMD, a study found in the American Journal of Medicine, showed women who walked for a half-hour every day for one year had half the number of colds as women who did not exercise. There’s a great reason to get you and your family out to exercise year round!

Grandma was right. When you were young you were likely told by a grandparent that chicken soup will cure what ails you. Guess what? Grandma was right. Studies show that chicken soup reduces inflammation of the throat which can trigger cold symptoms. The theory is that the combination of the ingredients in chicken soup is what makes it effective. Chicken soups rich in veggies, more specifically onions are great additions because onions have anti-inflammatory properties.

Following these simple suggestions will help you and your family knock out the bugs and enjoy a healthy season. 

Nicki Anderson owned and operated the award winning Reality Fitness, Inc. Personal Training studio.

Nicki has authored four health and motivational books including, Nicki Anderson's Single Step Weight Loss and 101 Ways to Motivate Your Clients and Increase Retention (Healthy Learning, 2009).

Nicki is the health and fitness columnist for Chicago Suburban Newspapers, Tribune Company/Naperville Magazine and contributor to numerous magazines and websites including, MSNBC.com, Forbes.com and FitnessMagazine.com, Real Simple, Prevention, Women’s Health and Women’s’ Running, Men’s Health and Fitness.  For more information about Nicki visit, www.nickianderson.com and connect with her on Google+ and Twitter.