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Tips to Stay Healthy as the Seasons Change

Tips to Stay Healthy as the Seasons Change

As the weather starts to change, many of our clients start getting sick. Since we like our classes full and our community healthy, we wanted to share a few of our favorite tips for avoiding the flu and other seasonal colds.  

Doctors recommend that the best way to prevent the flu is to get a flu shot but good health habits can stop the spread of germs and keep you healthy.

Practice Good Hygiene

No, we don’t mean that showering will keep you from getting sick but washing your hands will. Clean your hands for 15 seconds with soap, warm water, and vigorous rubbing. If you sneeze or cough, you should wash your hands as not to spread germs. Germs can be spread when people touch their eyes, nose, or mouth. Hand sanitizer is great for when you’re on the go and grab that subway pole.

Hand washing is very beneficial but you don’t have to go crazy. If you wash your hands too much, you can actually dry out your skin and remove healthy bacteria, leading to cracks that may allow viruses to enter your body.

Avoid Close Contact with Sick People

Stand far away from that dude on the bus who is hacking up a lung. If you do get sick, stay home. No one wants to share.

Get Sleep!

Sleep is extremely important and studies have shown that sleeping at least 7 hours a night will help you fight off colds. Sleep also has plenty of benefits that can help your workout.

The lack of sleep can undo all the hard work you do in the gym. One study showed that sleep deprived participants burned more muscle than fat compared to a group of athletes who got enough sleep.  If you are not sleeping well, your body produces releases the stress hormone cortisol, which slows down the production of growth hormone, ultimately affecting your muscle development.

Stay Active

New research shows that working out and staying physically active may better your body’s immune system so keep your regular schedule of HIIT and GPT classes during the winter months.

You Are What You Eat

What you put into your body also helps protect it. In looking to avoid the flu or colds, make sure to eat your veggies!! Vegetables, fruit and whole grains are high in antioxidants and phytonutrients. Antioxidants may reduce the risk of stroke and enhance immune defense while phytonutrients are linked to increased immunity and faster healing.

Vitamin D is crucial to the immune system so incorporate foods like eggs, wild salmon, and mushroom in your diet as well. You can also get Vitamin D from sunlight. If you are low in the Vitamin D, you can also take supplements, which may be particularly helpful during the winter months.

Zinc is often used to boost the immune system, treating recurrent ear infections, and preventing lower respiratory infections. You can find zinc in meat, oysters, turnips, peas, oats, peanuts, almonds, whole-wheat grain, pumpkin seeds, ginger root, and pecan nuts. We like using zinc lozenges when we feel a cold coming on.


We often discuss the importance of staying hydrated. Drink your water! Since outdoor air is drier in cold weather and your heated apartment is likely also dry, drinking water helps your body keep your mucous membranes soft and moist, preventing small cracks that can allow viruses to enter your body.

Exercising While Sick

It usually safe to workout if you have a cold but listen to your body. Be aware that some cold medicines can increase your heart rate so working out while taking them may make your heart pump very hard and make you short of breath.

If your cold comes with a fever, exercise may increase the stress to your body even more, so you should wait a few days to get back to your regular exercise routine.

TS Fitness is providing this information for your convenience and we are not doctors. Always consult your doctor to provide you the best medical advice for you!




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