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Avoiding the Flu - 7 Steps to more days on the hill this Winter!

1.Avoid Sugar

Sugar decreases the function of your immune system almost immediately, and as you likely know, a strong immune system is key to fighting off viruses and other illness, including the flu. It is especially imperative to avoid sugar if you feel you are coming down with something, but keeping sugar out of your diet for the long haul will do wonders for your health and make your body stronger, which will make it harder for the flu to bother you.

2. Get Enough Rest

Just like it becomes harder for you to get your daily tasks done if you’re tired, if your body is overly fatigued it will be harder for it to fight the flu.

3. Eat Garlic Regularly

Garlic is a triple-whammy: it’s antibacterial, antiviral and anti-fungal. Garlic is one food that you should be eating every day.

4. Don’t Let Stress Become Overwhelming

We all face some stress everyday, but if stress becomes overwhelming then your body will be less able to fight off the flu and other illness. It has been estimated that up to 90 percent of illness and disease is stress-related.

5. Exercise Regularly

When you exercise you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of fighting an illness before it has a chance to spread. In a sense, exercising helps your immune system to be more efficient in weeding out and acting upon viruses and diseases. But once you are sick, best to rest.

Good Nutrition and Exercise are key to staying away from illness this winter

6. Wash Your Hands With Soap & Water

Washing your hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. If your immune system is strong, it should be able to fight off the virus if it does enter your body, but washing your hands provides a bit of extra protection.

7. Supplement Your Diet

Taking a good quality Vitamin C supplement ranging from 1000mg to 3000mg per day is recommended

It is said that 80% of our immune system lies in our gut. Make sure your healthy bacteria levels are up to where they should be by adding Lacto-Fermented foods into your daily diet such as unpasteurized apple cider vinegar, unpasteurized sauerkraut, miso, raw honey, Kombucha drink, kefir or by supplementing with a probiotic formula. A quality Manuka Honey with a high Activity level is a great immune builder and can be consumed year round.

Melanie Ackerley is one of Vancouvers most experienced and successful Holistic Nutritionists. She's the creator of NexusFits Guide to Nutrition and provides many services for those looking to learn how to eat healthier for their body, or for those who need help breaking emotional attachments to food. She's been the last Nutritionist that many of her clients have needed. Melanie is also a Certified Personal Trainer and works with individuals seeking a healthy balanced approach to exercise.

You can contact Mel at

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