According to the CDC, the average adult gets 2-3 colds per year. I remember hearing this statistic when I was younger and being surprised: when I was in university, I was sick WAY more often than that! Now this statistic surprises me for a different reason: I get way FEWER colds than that these days!

While there may be other factors at play, I suspect that my lifestyle has something to do with the drastic reduction in the number of colds I get at this stage of my life. During my time in university, I ate nothing but junk food, I didn’t get nearly enough sleep, and I had very few coping mechanisms to manage my stress. Now that I’m older and wiser, I’ve come to realize that taking care of my body and my mind pays off. I prioritize sleep, I eat well, I exercise daily, and I am learning to use things like mindfulness, meditation, and journaling to cope with the stresses that come with daily life.

So what exactly can you do to help keep the common cold (and other germs) at bay?

1. Get enough sleep. Studies show that people who don’t get enough quality sleep are at an increased risk of getting sick after being exposed to a virus, and they take longer to recover if they do get sick. Most adults need seven to eight hours of good quality sleep per night.
2. Focus on proper nutrition and hydration to fuel your body and keep it working in top condition. Eating whole foods with a focus on fruits and veggies along with drinking lots of water supports the immune system. Processed foods and beverages, on the other hand (especially those containing sugar), have been shown to suppress the immune system. Some super immune-boosting foods include citrus fruits, broccoli, red bell peppers, ginger, garlic, turmeric, green tea, almonds, spinach, and poultry.
3. Get regular exercise. Research shows that exercise supports the immune system, decreases the risk of infections, and helps to support mental health. A daily walk or some yoga can go a long way in keeping you happy and healthy.
4. Manage your stress. When we experience stress, our bodies release cortisol, which suppresses the immune system. Meditation, journaling, laughter, practising gratitude, or even just talking to a friend have all been shown to decrease stress and support a healthy immune system. Take some time every day to slow down and just “be” in the present moment.
5. Of course, a healthy immune system can only take you so far. It’s also common sense to reduce your exposure to germs in the first place. Wash your hands often, avoid touching your face with unwashed hands, and stay away from anyone who is sick.

Changing your lifestyle and improving your health doesn’t have to be difficult. Choose one thing you can add to your routine, and do it today. Pack a water bottle with you when you leave the house, sign up for a yoga class, try a new healthy recipe, or call a friend. Your body will thank you for it!

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