How to Reduce the Severity of Cold and Flu Symptoms

how to reduce severity of cold and flu


When you are healthy, you feel like you are on top of the world. This feeling can very quickly diminish if you come down with a cold or flu. What's worse, once you are sick you can become even more run down, which can lead to a continuous cycle of being sick. This is not much fun, especially when you have so many things you need to do in your busy life.

Fortunately, there are effective ways of preparing yourself for the cold and flu season by fortifying your immunity, so you can bounce back quickly and get on with your busy life. 

Below are some effective ways to reduce the severity of colds and flu:


While too much exercise may weaken your immune. Studies have shown that people who practice regular exercise have a lower incidence and intensity of symptoms to viruses.

As a general goal, aim for at least 30 minutes of moderate physical activity every day. Reducing sitting time is important, too. So if you are an office worker. Get up and stretch your legs for 5 minutes every hour.

Vitamin C

Everybody knows Vitamin C is important for keeping the immune system healthy. 

More is not necessarily more beneficial. Vitamin C is a soluble vitamin, meaning that it will dissolve in water. So taking more Vitamin C is not necessarily more beneficial, as it will just pass straight through your system. The recommended dietary intake for Vitamin C in New Zealand is 40mg per day. However, you can safely consume up to 2000mg per day without any adverse affects.

Vitamin D

Vitamin D deficiency is very common and can cause a raft of issues including a weakened immune system. Vitamin D has numerous effects on our immune system and some research shows that having healthy levels of vitamin D can help keep your immune system healthy and may protect against respiratory illnesses.

Vitamin D plays a critical role in promoting immune response. It has both anti-inflammatory and immunoregulatory properties, and is crucial for the activation of immune system defenses.

This fat soluble vitamin is known to enhance the function of immune cells, including T cells and macrophages, that protect your body against pathogens.

A review found that vitamin D supplements were most effective when taken daily or weekly in small doses and less effective when taken in larger, widely spaced doses.

Stay Hydrated

Drinking plenty of fluids is always good when you're trying to get rid of a cold or flu. Water, hot tea, chicken soup, and other liquids will keep you hydrated, especially if you have a fever. They can also loosen congestion in your chest and nasal passages so you can breathe.

Avoid caffeine and alcohol because they can leave you dehydrated and can also interfere with the sleep and rest you need for recovery.


Reviews of studies suggest that taking echinacea may prevent or shorten a cold or flu. The herbal supplement, made from the purple coneflower, is available in tablets, teas, and extracts.


Research indicates that zinc supplements may help you get over a cold or flu faster than you would without it. People who are deficient in zinc may be at greater risk of pneumonia and other infections. Children and the elderly are at greater risk. 


The human body is utterly amazing. It has ability to fight infection, ward off disease, heal and regenerate. To do this our body needs all the essential vitamins and minerals, nutrients, water, rest and care to function as it should and stay protected. Staying healthy is about being proactive about your health so you avoid becoming sick or less severely sick.



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