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5 Ways to Keep Colds & Flu At Bay

'Tis the season for colds and flu, along with the stress of weight gain. The funny thing is, you can control both of these things WITH THE SAME LIST. Say what?! That's right. Because health is health, and if you keep these 5 things in mind, you'll feel better- physically and mentally going into and coming out of this holiday season. We went cover this list and more in our latest WCA Podcast episode, so be sure to check it out!


Wash your hands, your veggies, and clean the things around your house and office that get touched frequently.

2) Minimize Stress

The holiday season is notoriously one of the most stressful times of the year- stress suppresses your immune system, so make sure you are taking steps to reduce stress on the daily

Try using breathing techniques to reduce your heart rate when you feel yourself getting anxious

Meditation apps like Headspace, Calm, or Insight Timer use guided meditations that have options that are less than 10 min

Say “No” more- overcommitting yourself to too many events during the holiday season is a HUGE stressor, and it will only make you feel worse physically. Don’t be afraid to prioritize your health and say "No, thank you."

3) Go The F to Sleep!

This is ALSO a great way to minimize stress! We have a tendency to cut back on sleep when we feel like we need more time in the day, but this is just adding more stress to your life. Your body needs rest, as this is the ONLY real time it gets to dedicate to boosting your immune system, repairing your gut, and allowing your brain to fully rest.

Don’t skimp on sleep if you need more time, you may need to re-prioritize your other activities temporarily to get work done.

4) Keep Your Gut Healthy

Your immune system is largely affected by your gut, so if your gut is messed up, then you can bet that your immune system will be in the dirt.

Ensure that you are eating high quality foods (fresh, organic, and/or non-processed), drinking plenty of water (1/2 bodyweight in ounces), and taking pre-biotics to keep your gut bacteria healthy and happy.

Take a high-quality, multi-strain Pro-biotic

5) Cut the Sugar & Booze

Sugar and alcohol can be really detrimental to your gut, which in turn takes a toll on your immune system. The holidays are a common time for us to increase our sugar and alcohol intake because of all of the celebrations, social gatherings, and family time. This increase in sugar could be the reason you feel like garbage all winter long.

Craving sugar? Try drinking more water, eating some fruit, or going for a walk. Keep your mind busy, and body full of high-quality nutrients!

These 5 points are just scratching the surface of ways you can keep your health in your control. Want more info? Shoot us an email at coaching@thewca.fit