Few tips to help you keep healthy and stay away from cold & flu that comes with Winter's arrival.

1. How to
keep away from cold
& flu

2. • I happen to be one of those people who take
ill whenever it starts getting cold outside. As
I’ve grown older, I found that while I don’t
completely cut out the bouts, I have
significantly reduced them

3. • There are a few key tips that I personally
follow and I encourage you to do the same

4. Drink a lot of water

5. • Believe it or not, your Doctor was right when
she said you should try to drink at least 2L of
water daily. Here are some reasons why:

6. • Water makes up 60% of your body and every
system in your body depends on it

7. • It flushes out toxins from vital organs, carries
nutrients to your cells and provides a moist
environment for ear, nose and throat tissues.

8. • The body loses water easily through breath,
perspiration, urine and physical activities.

9. • Lack of it leads to dehydration and even a mild
case of it knocks your energy levels leaving
you more susceptible to taking ill.

10. Eat Well

11. • A balanced diet goes a long way in keeping
your body functioning at its best level.
Research has found positive links between
immune function and certain foods, so eating
a lot of those immune-building foods could be
helpful.

12. Here are some Examples:
• Garlic has been shown to boost immunity and
increase resistance to infection and stress,
cheese and other dairy products contain
conjugated linoleic acid, a natural component
of dairy fat which has boosted immune
response in several trials, Yogurt contains
probiotics, beneficial bacterial with immune
boosting benefits

13. Exercise well & Keep in good physical
shape

14. • It’s general knowledge that exercise often
prevents oncoming illness, one study has
shown that exercise is linked with nearly 30%
reduction in upper respiratory tract infections.

15. • During a routine exercise session, endorphins
are released into your body, causing relief
from certain illnesses and several
psychological conditions like depression and
anxiety.

16. • I advise to join an indoor sports league to help
you stay active at least 2 times a week. I
personally play soccer 3 times a week, I prefer
team sports and encourage it for you as well,
it lets other people hold you accountable.

17. Don’t Smoke

18. • This must have popped up on your screen
several times and for good reason, it is bad for
you.

19. • Smoking causes your immune systems to
weaken and leave you more susceptible to
viruses.

20. Wash Your Hands Regularly

21. • This is a no-brainer, viruses are easy to
transfer and so when you lead a life that
involves a lot of human interaction, your
chance of contracting a cold or flu remains
high.

22. • Take a look at some of these data from a
recent survey:

23. • Only 85 percent of respondents said they
washed their hands after going to the
bathroom, down from 92 percent in 2006.

24. • 46 percent said they wash their hands 15
seconds or less. Fifteen to 20 seconds of hand
washing with soap is recommended by the
U.S. Centers for Disease Control and
Prevention and the SDA.

25. • 39 percent of respondents said they seldom or
never wash their hands after coughing or
sneezing, compared to 36 percent in 2006.

26. • 35 percent said they don’t wash their hands
before eating lunch, compared to 31 percent
in 2006.

27. • 37 percent wash their hands fewer than seven
times on an average day.

28. • Only 56 percent of respondents knew that
hand washing is the most effective way to
prevent colds.

29. In summary:
Imagine how quickly the bacteria and viruses
can be passed on from one person to the next.
Buy hand soap and keep a hand sanitizer close
by

30. Sleep Well

31. • Getting a good night sleep has been shown to
prevent common cold. In a recent
study published in the Archives of Internal
Medicine, researchers studied a number of
participant’s sleep pattern.

32. • Each person kept track of their sleeping habit
for 14 days noting how long and how well they
slept the previous night as well as whether
they felt rested. After 14 days, the participants
were quarantined, given nasal drops
containing a cold-causing virus (rhinovirus),
and monitored for five days for signs of a
common cold.

33. • The results showed that those who slept an
average of less than seven hours per night
were nearly three times more likely to develop
a common cold than those who reported eight
or more hours per night in the weeks leading
up to the experiment.

34. For more information on ways to stay healthy
and understanding your personal health,
check out symcat.com

35. Thank you!
Tolu Babalola
tolu@symcat.com
http://symcat.com