There tend to be more colds, flus and runny noses at this time of year; here are some tips to keep them at bay:

  • Eat a diet rich in antioxidants; color your plate. Aim for 5+ servings of veggies daily.
  • Wash hands often, especially after touching surfaces that contain germs, blowing your nose or sneezing into your hands.
  • Cough and sneeze into your sleeve/arm rather than in open air and or into your hands.
  • Carry hand sanitizer for outings; keep some in the car.
  • Stay hydrated. In cooler weather we tend to drink less especially if we feel cold. Enjoy hot herbal teas, green teas and hot water with lemon.
  • Take Vitamin D. With reduced daylight hours and layering up we don’t make enough Vitamin D during this time of year. Recommendation is to take 1000-2000IU/day.
  • Vitamin C is a great antioxidant to take if you are starting to feel run down or on the verge of catching a bug. Remember that this is a water soluble vitamin; split your dose for maximal absorption. Recommended: 1000mg/day x 8-10days…remember to take a break from it to prevent this dose from being effective later in the season.
  • Try to get enough shut eye. Shoot for ~8hrs of quality sleep to help your body recover from training and the day’s activities.
  • Take a probiotic. This helps create and keep a healthy gut flora. This is a must if you have taken any antibiotics but also helpful to boost immunity and overall gut health if your diet is not as colorful.
  • Consider getting an annual flu shot.
  • Stay up-to-date with COVID shots! The CDC recommends anyone over the age of 6 months to get vaccinated for 2021-2022 year. Booster COVID shots are available and are strongly recommended.

Celine Evans is a qualified Sports Dietitian with a passion for healthy food and lifestyle that inspires her athletes to optimize their health and performance with individualized practical advice to reach their goals. To find out more about working with Celine or any of the LifeSport coaches, please email