5 Ways You Can Stop Yourself From Getting Sick This Winter

Staying healthy isn't that hard.

Megan Flemmit |

As a kid, your mom probably told you to cover your mouth while coughing or sneezing. The idea being that if you cover your mouth you’re less likely to spread germs. But a study published in the PNAS Journal last year suggests that breathing alone is enough to spread the influenza virus.

“People shed a lot of virus’ all the time, even when they don’t cough,”  Donald Milton, author of the study published in PNAS and a professor of environmental health at the University of Maryland School of Public Health told Time. “As a result, it’s important to realize you can be infectious at any time.”

Related: Is Getting The Flu Shot Worth The Hype?

But while we can’t stop breathing, there are other ways to ensure you don’t contract the flu this winter.

Get your daily 5-to-9

Salads may not be appetizing while you’re fighting the winter cold, but make sure to still get a good supply of vegetables daily. “If you’re low on almost any nutrient, your immune system will not function well,” says Professor Simin Nikbin Meydani, director of the Nutritional Immunology Labratory at Tufts. She recommends you get your five to nine servings of a range of veggies, protein, and fat. Adding foods with probiotics, like Greek yoghurt, is one way of boosting your immunity.

Related: Doctor’s Orders: These Are The 7 Foods Doctors Prescribe For Your Health

Keep Your Hands Clean

Avoid spreading germs by washing your hands regularly. Colds and flu (and coronavirus) shouldn’t be the only thing you worry about. Diarrhoea is another illness that can be contracted if you don’t follow proper hygiene routines. Diarrhoea is the second leading cause of child deaths worldwide. “In a world where disease, infections and viruses are rife, hand washing at every opportunity is vitally important,” says Sithembile Mfayela, brand manager for Cuticura.

Related: Washing Your Hands Can Prevent Coronavirus, Here’s The Right Way To Do It

According to UNICEF, washing your hands before eating and preparing food and after using the toilet can reduces your risk of contracting the disease by 40%. If you have limited access to running water or live in Cape Town, switching to hand sanitizer is just as effective.


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Related: You Get Sick Easily While Traveling On A Plane And Five Other Travel Myths Busted

Sip Tea

Stay warm this winter while sipping on a steaming mug of tea. It won’t just bring you comfort, but if you drink the right kind, it could help you keep the flu at bay. Quercetin, an antioxidant, can be found in green tea, black tea and oolong tea.

A study published in Journal of Medicinal Food in 2013, showed that the antixodant could prevent the common cold virus from replicating in its initial stage of infection.  Sweeten the deal even more by adding honey into your tea. Honey is known to raise levels of antioxidants in the body helping to boost the immune system.

Related: 6 Reasons Why You Should Be Drinking Rooibos Tea This Winter

Don’t Overuse Antibiotics

If your initial reaction to a sniffle is to kill it with antibiotics, you may want to reconsider. Pharmacist Tara Raymaakers  says “fostering immunity means developing antibodies  against pathogens, so the next time your meets a virus or bacteria it’s antibodies can spring into action.” Allow the sniffle to play out to avoid getting sick again later in the season.

Related: This Is How Your Antibiotics Can Cause Workout Injuries


No-one really wants to roll out of bed early in the morning while it’s still dark to exercise. Sleeping in seems like a way more attractive idea. But continuing your exercise in winter won’t just help you fight the winter bulge- it’s also key to staying healthy during those months.

“Being physically active is the most important lifestyle predictor of taking fewer sick days in autumn and winter, the riskiest seasons for illness,” says immunology expert Dr David Nieman. His research has shown that adults who workout five days a week take 40 – 50 percent less sick days than those who only workout once a week.

Related: Add This to Your List of Diseases That Exercise Can Ward Off

READ MORE ON: beat flu exercise flu hand hygiene Health winter

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