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My Top 5 Tips to Preventing Getting a Cough or Cold This Winter

Just a little topic that I thought is really important to help with your health and fitness is keeping away from coughs, colds and viruses during these winter months coming in.

I want to give you some tips on what I do to stay healthy and try and avoid catching a cough or cold.

1. Make sure you get enough sleep

Sleep helps our body recover from training and a long day at the office however, it also helps the immune system stay strong as you are allowing your body at night to fully heal itself. The physiological benefits of sleep are amazing. This will help you be sharper and fresher to fight off those stubborn little gremlin cold and flu particles.

2. Hydration

Staying well hydrated will help flush toxins out of your body and also help promote blood flow and blood plasma volume (the yellow watery stuff that goes along with blood). Keeping hydrated helps your body to flush away any harmful chemicals and toxins that may hamper your immune system. Also good for the brain to be hydrated to maintain proper functioning.

3. Vitamins and minerals

I make sure I have a super healthy diet, lots of veggies and salad to get the right micronutrients in my body to boost immune system functions. However, sometimes even with a great diet, we may need a little top-up from multivitamins I use Berocca and Xendurance Immune Boost (https://www.xendurance.eu/products/extreme-immune-boost)these help me stay a little more topped up as I am working in the gym and training really hard also. I use Immune boost daily and when I start to feel myself get a little symptomatic I fire in Berocca as a vitamin C loader. Vitamin D is also very important to be supplementing with for maintaining a healthy immune system and as we live in the UK where at least 75% of people are vitamin D deficient (https://www.nutrition.org.uk/nutritioninthenews/new-reports/983-newvitamind.html) … If you want to buy anything from the Xendurance website then type FONTANA20 into the promo code section at your basket to get 20% off. A lot of my clients are loving the Xendurance range to stay healthy and perform at their best during their training sessions as these products have been backed by science and gold standard – double-blind studies to show the effectiveness of the product on boosting health and performance.

4. Wash your hands and have a little antibacterial gel

This is a biggie for me as I’m always touching weights at the gym and people cough, sweat and sneeze all over that stuff… yuck!! After seeing two clients I go to the toilet, wash my hands and apply the antibacterial gel on them just to try my best to not pick anything up. Also, I know this is a little harder for ladies but having your nails shorter helps with grime and germs not getting under your nails and then wiping your eyes, mouth or nose and the germs getting through that way. So I keep my nails short also as this is often overlooked.

5. TCP Gargle

Now, this is disgusting but it really does work. When I start to feel a tickle in the back of my throat I dilute some TCP with water and gargle it for 30 seconds two to three times per day also saltwater. After gargling with TCP brush your teeth and gargle some Listerine mouthwash to get rid of the nasty taste. TCP is an antiseptic solution that will help breakdown bacteria that may be accumulating at the back of your throat.

So these are my top five tips for staying healthy during the winter months on top of your daily nutrition and training.

I hope you enjoyed the read and if you have any questions just reply to the blog post and I’ll be happy to answer you.