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Mediterranean Diet for Cold & Flu Immunity Support

As autumn paints the world with vibrant hues and cooler temperature tones, it's the perfect time to be more mindful of our health. With the changing seasons comes the inevitable cold and flu season, where protecting ourselves and our loved ones is essential. Taking proactive steps to prevent illness is far better than dealing with the discomfort and disruption that sickness brings.

In This Article: Mediterranean Diet for Cold & Flu Immunity Support, I will go over 4 simple actions you can take to help keep you and your family healthy this upcoming Cold & Flu Season.

Mediterranean Diet for Cold & Flu Immunity Support

Why Prevention Matters :

Prevention is often the best approach to maintaining good health, especially during the fall and winter months when cold and flu viruses are at their peak.

Rather than waiting to treat symptoms once they appear, a proactive approach involves strengthening our immune systems and practicing good hygiene.

By doing so, we reduce the risk of getting sick and ensure we're in the best possible shape to fight off any potential infections.

4 Simple Actions to Navigate Cold & Flu Season

Mediterranean Diet for Cold & Flu Immunity Support

Mediterranean Diet for Cold & Flu Immunity Support

1. Support Your Immune System:

Eat a Mediterranean Diet:

A balanced diet is the foundation for a strong immune system. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily meals. These foods provide essential vitamins, minerals, and antioxidants that support and strengthen your body.

Stay Hydrated:

Drinking plenty of water, herbal teas, and clear broths helps keep your body hydrated, aiding in the proper functioning of your immune system.

Exercise Regularly:

Engage in physical activity to boost your immune system and maintain overall health. Exercise improves circulation, supports lung health, and enhances your body's ability to fight off infections.

Get Enough Sleep:

Aim for 7-9 hours of quality sleep each night to support your immune function and recovery. Quality sleep is essential for a well-functioning immune system.

2. Practice Good Hygiene

Mediterranean Diet for Cold & Flu Immunity Support

Wash Your Hands:

Frequent handwashing with soap and water for at least 20 seconds is a simple yet effective way to prevent the spread of germs.

Use Hand Sanitizer:

Carry hand sanitizer with at least 60% alcohol for times when soap and water are not available, ensuring your hands stay clean and free of harmful bacteria and viruses.

Avoid Touching Your Face:

Minimize touching your face, especially your eyes, nose, and mouth, to prevent the spread of germs from contaminated surfaces.

Cover Your Mouth and Nose:

Use a tissue or your elbow to cover your mouth and nose when coughing or sneezing, reducing the risk of spreading respiratory droplets.

3. Include Immune-Boosting Foods

Citrus Fruits:

Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, a powerful antioxidant that supports the immune system by enhancing the function of various immune cells.

I love adding mine to Mocktails like this Lemonberry Barbie Spritz

Soups & Broth:

Fluids for hydration and comforting warmth. Nutrient-rich and easy to make or buy.

You can check out how I make my bone broth at home here


Garlic contains compounds like allicin, which has been shown to have antimicrobial and immune-boosting properties.

Green Tea:

Mediterranean Diet for Cold & Flu Immunity Support

Green tea is rich in antioxidants, particularly catechins like epigallocatechin gallate (EGCG), which have been associated with improved immune function.

Ginger & Turmeric:

Mediterranean Diet for Cold & Flu Immunity Support

Ginger and turmeric are both known for their anti-inflammatory properties, which can support the immune system. Studies also found that they can help reduce chronic pain.

4. Stay Informed

Stay updated on local health advisories.

Keeping yourself informed about the latest health recommendations and updates is essential to staying healthy and safe.

Get your flu shot if you can.

Protect yourself and others by getting the flu shot. It's a simple yet effective way to reduce the risk of getting the flu.

Schedule and show up for routine health check-ups with your primary care provider.

Regular health check-ups help monitor your overall well-being and ensure you're up-to-date on vaccinations and necessary health measures.

I hope you enjoyed this deep dive into everything Mediterranean Diet for Cold & Flu season Immunity Support. let me know in the comments what other health topics you would like me to cover.

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