Beat Fall Bugs: 5 Research-backed Tips to Ward Off Flus and Illnesses

If shorter nights and colder climes weren’t enough to dampen your spirits, feeling rotten from a cold or flu is the last thing you need this fall. Hit back at bugs with these 5 tips from a leading dietician.

Recent research has shown that more than half of UK adults catch unwanted fall bugs such as flu through their kids during the first few months when back at school.

Leading dietitian Helen Bond is partnering with Bioglan Superfoods to encourage adults to take a few simple steps to get healthy, in order to minimize the likelihood of catching colds and bugs from their children, who are more susceptible at school.

Bond shares her top tips to help support our immune system.

As we head into fall and with the kids firmly back at school after the summer holidays, many adults become more susceptible to unwanted flus and illnesses, which may be transmitted from children in busy school settings. 

A recent study from Bioglan Superfoods revealed that more than half of us will catch common flus or bugs from our children in the fall months.  And what’s more, 1 in 3 Brits are more likely to take time off work if they catch a cold or bug. With the research finding that in the autumn months we are prone to more illness, focusing on preventative health measures and prioritizing supporting our immune system ahead of time might be just what the doctor ordered. 

The best way to prevent the spread of colds is by catching coughs and sneezes in a tissue, binning it as quickly as possible, then washing our hands.  But little ones may not yet have learned the importance of handwashing, and close contact at school, and sharing toys, books and play equipment means that germs like bacteria and viruses, are easily spread.   

Our immune system is the body’s defense for fighting off bugs and autumnal colds, therefore keeping it in tip-top shape is important. So, there’s no better time than leading into fall and winter to review our diet and lifestyle to check we’re eating healthily and living well. Taking steps to support and strengthen our immune system, provides a little helping hand.  

The research discovered that the most common way that many of us try to prevent a cold is to take a daily supplement, including any type of multivitamin, or vitamin and mineral supplement. Bioglan Superfoods Superberries contains vitamin C, which is known to support the normal functioning of the immune system.

Leading dietitian Helen Bond has teamed up with Bioglan Superfoods to share her 5 top tips to get ready for the colder months and prevent getting a cold or bug.  

Balance Your Diet

Healthy fruits

A healthy diet is the cornerstone of a good immune system and overall health, so say goodbye to nutrient poor processed foods and takeaways, and ‘faddy’ diets, and hello to a well-balanced eating regimen. This means consuming a variety of foods from all the main food groups  to ensure we’re getting the nutrients our bodies need to stay healthy – and of course, including lots of fruit and veg. Despite the 5-A-Day message being around now for almost two decades, dietary surveys reveals that only a third of adults (33%) meet the ‘5-A-Day’ target, so look for ways to add more colorful, seasonal, and unusual varieties of fruit and veggies to your diet this autumn, as they’re loaded with immune-supporting vitamins and fiber.

Take A Food Supplement

Oranges have vitamin C

If your diet is poor and unbalanced, or you feel your health needs a helping hand this fall – and beyond, consider incorporating a vitamin and mineral powder food supplement to help top up your nutrient levels and ensure you’re achieving the recommended intakes of nutrients such as vitamin C and folic acid needed for immunity. As colder months draw in and fall bugs are flying around, every little helps. Try adding these powders into smoothies and cakes for an easy boost. 

Drink plenty

Man drinking water

Although the weather is a little cooler, it’s still important to stay well hydrated. Drinking enough water and fluid is essential for many important functions in the body, including helping our immune system function well. We get some fluid from the foods we eat, but on top of this, women need around 1.6 liters of fluid and men around 2 liters a day. Water is the best choice, as it’s calorie and sugar-free, but tea and coffee, lower fat milks and alternatives, smoothies and sugar-free drinks all count, too.  

Move Your Body

Man exercising on bicycle

You may have abandoned your usual exercise routine over the summer holidays – with juggling kids off school, work, and holidays, but regular moderate intensity exercise can strengthen our immunity, so try to restart the exercise habit. It doesn’t have to mean going to the gym, but any exercise – jogging, cycling, dancing or even pushing a lawnmower around the garden, that gets your heart beating faster for the recommended minimum of 150 minutes every week. Strength and flexibility exercises like taking a yoga or Pilates class, not only give all of your major muscles a workout, but also allow you some timeout in your day to destress and rejuvenate. 

Get A Good Sleep

Man sleeping well

One of the most obvious ways to stay on track is to get enough sleep, we all know that a good night’s sleep is vital for our overall health and wellbeing, so try to get into a good bedtime routine to help you get the recommended seven to nine hours of shuteye every night.  Deep sleep helps keep your immune system strong and stop fall bugs in their tracks.

Enhance Your Immunity In 24 Hours

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