7 Ways To Prevent Your Risk of Illness

Illness Prevention

You probably know at least someone who is currently sick or just got over their illness. If you’re feeling like you may be on the verge of getting sick, there are 7 important tips you can do to reduce your chance of getting sick or improve your health to get over a cold or flu.

Are you finding that your go to remedy that you swear by isn’t working as well these days? Like your fitness routine, your body needs change to the health remedies you do. This can be picking a different over the counter medicine brand from the last product you used or substituting the latter for a natural solution. No one remedy is the golden secret, but these next 7 tips can be used as your secret flu weapon.


In the past year, consuming ginger has become more popular as a powerful natural cold medicine remedy. Ginger can:

  • Act as a natural painkiller and reduce inflammation
  • Can reduce the amount of coughing by expanding your lungs and loosening phlegm
  • Improves how your body can absorb essential nutrients in the body
  • Strengthen your immune system

You can have shots of pressed ginger or boil freshly grated ginger in hot water to easily work on boosting your immune system. 

Wash Your Hands

Did you know you need to wash your hands for at least 20 seconds? This is because soap lifts the bacteria from your hands and 20 seconds is the recommended length of time that it takes to properly remove bacteria from your hands. To make sure you wash for at least 20 seconds, sing Happy Birthday and other favorite songs. 

Avoid Touching Your Face

You may not realize how often you touch your face, eyes, or mouth with your hands out of habit. On a daily, your hands can pick up different bacteria that can easily enter your body to make you sick.


If you are someone who doesn’t eat enough fruits and vegetables or take vitamin supplements during the winter, you’re more likely to catch a cold. If you’re unsure where to start and what vitamins to eat, start with increasing your Vitamin D intake. In the winter, you (on average) will have less exposure to the sun compared to the summer. Vitamin D strengthens your immune system and it is packed with antimicrobials that help fight viruses and bacteria that can cause illness. It’s recommended to get at least 10 - 15 minutes of sun each day in the winter to reduce your chance of getting sick.

Eat Your Greens

You may not like the taste of them, but they are packed with nutrients and antioxidants including chlorophyll, carotenes, flavonoids, and other enzymes. Eating those help your body maintain a healthy pH level for healthy well being.
There are mucous membranes found in your body including nose, mouth, ears, and small intestines that fight illness. To keep these membranes healthy try eating foods including spinach and broccoli that have carotenoids. 

Walk Instead Taking Public Transit

If you're like me, you always take public transit to and from work. This does make the commute a lot easier, but it's an area that is rarely thoroughly cleaned. Instead of public transit, it's a great opportunity to increase your activity levels, especially if you are sedentary most of the day. 

If you are unable to walk to work, there are alternative options you can take. Above all, wash your hands every time you arrive somewhere or use hand sanitizer that contains 60% alcohol content for it to be effective.

Make Time For Yourself

If you’re not treating yourself to any self-care remedies then your body does not have the time to recover from any stressors that you may encounter in a day. Try any of the following:

  • Read for 15 minutes a day without looking at any device or screen
  • Practice yoga (at home or in a class) 
  • Have a hot bath
  • Meditate 
  • Exercise by going to the gym or heading outside for a walk

On top of the 7 tips listed above, you need to let your body rest. If you’re not getting enough deep sleep, your body isn’t properly recovering from your cold and flu. Properly track your sleep cycles with FitTrack Atria and see how long you spent in deep and light sleep. Beyond tracking your sleep, learn how to properly improve your sleep right from the FitTrack app. 

You can try all of the above tips to see if it helps beat and/or continue to prevent a cold or flu. It is recommended that you consult your healthcare practitioner if your cold and flu does not improve after four days.