Tips to Prevent Cough, Cold, Flu!

Flu Season

Prevention is the first defense to any illness. Here are real steps you can take to stay healthy this winter. The CDC (Centers for Disease Control) recommends a yearly flu vaccine as the first and most important step in protecting against flu viruses.

Here are some additional tips…

  • Wash Your Hands Often: Most cold and flu viruses are spread by direct contact. Wash your hands often and/or use an alcohol-based hand sanitizer.
  • Drink Plenty of Fluids: Water keeps the tissues of the respiratory system moist and helps the immune system function properly.
  • Do Aerobic Exercise Regularly: Moderate exercise – 30 to 90 minutes most days of the week increases immune function and reduces your chances of catching a cold.
  • Control Stress: People who are experiencing emotional stress have weakened immune systems and are more likely to catch a cold than their calmer counterparts.

Strengthen your immune system with the right foods

  • Some studies have shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25 percent.
  • Phytochemical are natural chemical found in plants that give the vitamins in food a supercharged boost. Eat dark green, red, and yellow vegetables and fruits.
  • 100% orange juice provides a good source of potassium for a healthy blood pressure, folic acid and an excellent source of antioxidant Vitamin C, which has been shown to help support a healthy immune system.
  • Eat Soup! Did you know? Chicken soup can be a cold and flu fighter! Studies have shown that chicken soup specifically can thin mucus secretions. The vegetables in soup will give a healthy does of antioxidants to support a healthy immune system and the noodles will give you much needed energy from carbohydrate.

Spicy Goddess Smoothie

Kale Smoothie

Reduce inflammation with pineapple, get some healthy-gut probiotics with yogurt, a spectacular source of vitamin K from kale to help regulate our body’s inflammatory process and clear those sinuses with cayenne – all in one glass!



  • Puree ingredients in blender until smooth
  • Add more water if thinner smoothie desired

Recipe by: Jacqueline Gomes, RDN, MBA