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Tips for Overcoming Flu and Cough

Flu and Cough

Colds and flu are diseases that often appear during the transition season, but these can be prevented through habits and lifestyle. Preventing colds and flu can be done naturally, such as diligently exercising, getting enough sleep, increasing fiber and being hydrated. One of the bad habits of nail biting can also be a cause. Therefore, stopping biting nails is also effective in preventing the flu virus from entering the body. Here are some natural ways to prevent colds and flu



Research shows that post-menopausal women who do regular to moderate exercise have a lower risk of colds and flu. Brisk walking for 45 minutes at least five times a week will reduce the number of colds. Moderate exercise for 30 to 60 minutes per day will increase the production of white blood cells, which can increase the immune response.

 Keep the House Clean

The Centers for Disease Control and Prevention in the United States recommends regularly cleaning frequently touched objects and surfaces to prevent the spread of the flu virus. You can also use disinfectant to kill germs, especially on doorknobs, keyboards, toilets, TV remotes, and light switches.

Get Enough Sleep

According to the National Sleep Foundation, sleeping less than seven hours makes the body more susceptible to disease. Several studies have also noted that lack of sleep reduces the growth of immune cells and proteins.


Garlic can help prevent colds and flu because it contains anti-inflammatory, antibacterial, and antioxidant properties. Onions can also stimulate the immune system to fight disease. Compounds found in garlic work to increase the response of white blood cells in the body that can help fight viruses.

Consumption of Probiotic Foods

Consuming probiotic foods will increase the healthy bacteria in the gut so that it can help the functioning of the immune system. One of the richest sources of probiotics is yogurt, dark chocolate, miso soup, pickles, tempeh, kimchi and others.

Fiber Consumption

Eat at least 30 grams of fiber a day, because fiber provides a source of prebiotics for bacteria in the gut. This will help increase the variety of healthy bacteria in your gut, which further supports the immune system.

Consumption of Fruit And Vegetables

Consuming brightly colored fruits and vegetables will help make the immune system strong, because they contain antioxidants. Research shows that people who eat the flavonoids in apples and berries are 33 percent less likely to catch a cold. Antioxidants like vitamin C can help fight colds and flu and speed up recovery.

Stay Hydrated

Drinking water helps flush germs out of the body and keeps the body functioning optimally. Hydration will help increase the body’s ability to fight off illnesses such as colds and flu. It is recommended to drink eight glasses of water every day.

Green Tea

Drinking green tea with lemon and honey is considered effective for preventing colds and flu. When you inhale the steam from the tea, the cilia or hair follicles in your nose will be stimulated so that they can transfer germs efficiently. Adding lemon to your tea will thin the mucus and honey is antibacterial, both of which will protect you from infection.