How to Avoid the Common Cold

It’s Spring cold season! Check out our expert tips to boost your immunity and stay healthy.

The common cold is one of the top reasons that people come into the doctors office. It’s understandable, it makes us feel lousy! Getting sick every now and then is a good exercise for the immune system, but we don’t need to be sick all the time. There are things you can do to boost your immune system and give your body the best chance to fight off illness.

Basic Health Habits

  • Sleep - Aim to get to bed by 10pm and get 7-8 hours of sleep each night for optimal health. Sleep deprivation has been shown to decrease your immunity.

  • Exercise - Long term moderate intensity exercise, such as brisk walking, swimming and dancing, has been shown to boost various parts of our immune system.

  • Diet - Drink enough liquids and eat a variety of foods, especially vegetables, throughout the day. Dark leafy greens, yogurt, sauerkraut, and mushrooms have all been shown to boost immunity. Consider choosing organic foods, especially meats and dairy.

  • Stress Management - Being stressed suppresses our immune system. Find the strategies that work for you to decrease stress and promote happiness and relaxation every day, multiple times a day! Examples:

    • Exercise

    • Laughing

    • Mediation

    • Being in nature

    • Touch including massage, hugs, and holding hands

    • Being around people and animals who make you happy and doing things throughout your day, week and month that make you happy and bring you purpose

  • Probiotics - Taking probiotics daily has been shown to prevent colds and flus, along with other illnesses. Humans have many immune cells in our gut and probiotics help to boost immune activity.


  • Wash your hands often with soap and water.

  • Stay home when you are sick.

  • Avoid close contact with people who are sick.

  • Avoid touching your eyes, nose and mouth.

  • Cover your mouth when you cough or sneeze with a tissue or onto your elbow.

  • Wash hands frequently with soap and water or an alcohol-based hand sanitizer.

What if I do get sick?

If you do get sick, call your doctor for individualized management. When we come down with the common cold the goal is to get sick and clear it quick, without complications. There are many easy things you can do at home to support your body in recovering from the common cold. Speak with your Naturopathic Doctor for more information about your individual situation and determine which strategies would be beneficial for you.


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