• Bonnie

Cold and Flu strategies

'Tis the season of the cold and flu going around; the weather is changing (rather quickly).

While we do our best to give you the tools to keep your immune system strong by exercise, eating nutritious food and taking care of yourself in whole.

But let's talk about the suck, YOU ARE SICK.

Rest and sleep.

This is by far, the most important thing you can do to support your immune system as it fights off your sickness. Do your best to reduce you intensity, easy movement that does not stress your body, even some fresh air might help. Take naps, go to bed early, and stay home!


Staying hydrated, especially during the flu, is critical. Here are a few ways to stay hydrated:

  • Water (still or sparkling), add in some lemon or freshly grated ginger

  • Herbal teas: ginger, lemon, peppermint, or others that help sore throats

  • Bone broth

  • You may also benefit from having some electrolytes


Sticking to a whole foods diet when you're feeling down will help strengthen the immune system. Unfortunately, you'd much rather prefer Saltines, ginger ale, bagels or a muffin to chicken and broccoli and a cold sparkling water. However, sticking to the whole foods is the smartest move you can make. Here are some palatable and compatible suggestions:

  • Banana's, cauliflower, rice, applesauce and sweet potatoes help with upset stomach

  • scrambled eggs

  • Apples

  • Bone Broth with pre-made chicken

  • spicy foods, such as peppers and chilis, reduces nasal inflammation

Make sure you are eating, even if you can only handle a piece of toast, the calories will help you recover quicker.


By the time you get a cold, you may not be able to impact the duration or severity, but here are some handy supplements that should be incorporated around cold and flu season to try and prevent (and treat) your sickness:

  • Zinc: Taking zinc may shorten your cold by a day or so, but only if taken within the first 24-hour of the onset.

  • Vitamin C: While taking vitamin C as a supplement may not help the duration or severity, but regular healthy consumption may help prevent a sever cold in the first place.

  • Vitamin D3: This can help prevent upper respiratory infections.

  • Probiotics: These can increase your immune system to fight a cold or flu.

We do still have specific remedies we swear by, or that we grew up with and just makes you feel a bit better, do your best to try and keep your health in check.

Tips and Tricks.

Okay, we covered some of the general basics, but let's talk about some add-ons you can use to feel better in the moment.

Steamy showers and humidifiers.

The steam can loosen congestion, keep airways lubricated, and help you breathe easier... plus it feels good.

Essential Oils.

We are not essential oil experts, but a few drops fo peppermint or eucalyptus in a diffuser at night may help you breathe. Others say a drop or two under your nose or added to the shoer floor or wall can help with congestion.

Ginger steam.

Heat a pot of water with some sliced ginger in it; transfer to table and breathe in steam by covering your head with a towel.

Vick's VaporRub.

This is my go-to when I am feeling congested and want to go to sleep. It takes me back to childhood when my parents would rub it on my chest and back, even dabbing a bit under your nose, will help cold, cough and respiratory infection relief.

Neti pot.

I have not yet tried this, but I have heard from a lot of people that when their sinuses start to congest, they love to use this.

We hope that you can do what you can to rest up and feel better soon so that we can have you back in the gym working on your immune system, health and longevity.

Your coach will be there to help ease you back into classes if you've been out of commission for awhile, we want to make sure you feel confident and good coming back to the gym!

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