The majority of adults will experience between two and four colds every year, on average, with children experiencing between three and eight. The child’s immune system is still developing, meaning that one will usually have more colds than an adult. Women are more likely to suffer from colds, than men, often because they are more in contact with children.

Cold symptoms appear with many different illnesses and there are over 200 viruses that cause the symptoms! In fact, no-one will ever have the same strain, which makes it harder to create a vaccine or cure. Most of the time, colds are viral infections too, so there is no medicinal help to kick start the immune system and fight off the infection.

This leads to searching for ways to lower the risk of developing the symptoms. There are many ways to keep common colds at bay; ways that are often forgotten about with hectic and busy lifestyles.

Beat the common colds
Credit: David Castillo Dominici/

Beat the common colds with a few simple changes to your lifestyle

Stick to a Healthy Diet

The best thing you can do to reduce your risk of developing a cold is to eat a diet that is healthy. If you do suffer from one of these viral infections, a healthy diet will help boost the immune system and fight it off quicker. Make sure your diet is high in fibre and protein, while lower in fat.

Opt for foods that are full of vitamin C. The body can’t store this but it is necessary for the immune system to work at its maximum potential. When thinking about vitamin C, people think about carrots and oranges. You can get it from kiwi fruits, dark, leafy greens, broccoli, bell peppers, berries and other citrus fruits too. While fresh fruit and vegetables are excellent sources, they are not the only ones. You can opt for fruit juice, frozen and even dried fruit and vegetables.

Two other great ways to keep the common cold away are onions and garlics. Yes, they will make your breath smell but you can chew gum or brush your teeth afterwards! Onion has vitamin C, while garlic is rich in phytonutrients, which are known for their antiviral and antibiotic properties.

A healthy diet will generally help your body. When you do start suffering from these viral infections, your body won’t be as affected by them.

Green Tea and Common Colds

Green tea is also used to support the immune system. It is full of antioxidants, which help to boost the cell growth and protection. You will want to slow down and relax much more, which gives your immune system the chance to work!

Antioxidants are excellent for boosting the immune system and fighting off many other common illnesses, such as cancer. They promote proper cell growth and repair the damaged ones so they do not become abnormal. You can get more antioxidants from berries and raspberry ketones.

Exercising to Boost Your Immune System

Exercise is good for you and your immune system, as long as it is done properly. Too much can actually lead to fatigue, exhaustion and injuries. This will just lead to you getting ill sooner! If you have had a bad night’s sleep, you should consider resting instead of going to a fitness session.

However, if you don’t do enough exercise, the body will start to release too many antibodies and stops the immune system from working properly. Try different types of exercises and avoid doing more than an hour per day (unless you are training for something specific like a marathon). You will support the lymph drainage and keep the blood flowing around the system to keep it refreshed.

sleep is the best thing for you
Credit: graur codrin/

Sleep is the best thing for  you when you have a cold

The Best Thing for a Cold Is Sleep

The best thing to keep colds at bay and fight them off when you struggle with the symptoms is sleep! Your immune system can’t work when you are awake so the only time you’re fighting the colds is when you sleep. Your immune system can work perfectly when you have between seven and eight sleeps on average; although everyone is different. This can also help reduce the risks of heart disease.

However, the timing is worthless if the quality of sleep isn’t good. That seven to eight hours needs to be as unbroken as possible. This helps to regular the chemicals in the body that are key for a good immune system.

Make Sure Your Hygiene Is Good

Finally, you will need to check your hygiene – think about the amount you wash and the surfaces that you touch! Colds don’t just spread through coughs and sneezes; they pay through indirect contact. If someone sneezes on a door handle and you touch it, you risk catching that virus.

That doesn’t mean you have to start disinfecting everything you see; just keep in mind that the surfaces you touch at home and at the office have germs. Avoid touching your face too often and always wash your hands before eating your food. This helps to avoid the virus spreading.

If you sneeze or cough, cover your nose and mouth to avoid spreading your own virus. Use disinfectants on your own surfaces to keep the germs at bay and ask friends that they cover their mouth and nose when coughing or sneezing.

Unfortunately, common colds are inevitable. While you can’t eliminate them 100%, you can cut them down. With just a few simple changes to your lifestyle, you could live healthier and be able to enjoy everything.