When everyone around you seems to have a runny nose and sore throat, it may seem inevitable that you will be the next one to catch a cold. Colds are highly contagious and are easily spread through bodily secretions when someone coughs or sneezes. While avoiding people who obviously have colds can help you avoid getting sick, you can also lower your chance of catching a cold by taking steps to build your immune system.
Step 1
Increase the amount of vegetables and fruit you eat. Fruits and vegetables contain antioxidants, substances that prevent or reduce damage to your body's cells by unstable molecules. Include carrots, squash, broccoli, green peppers, strawberries and oranges in your diet to help boost your immune system.
Step 2
Limit the amount of red meat, junk food, sugary foods, fat and fried foods in your diet. Use unsaturated fats or olive oil to cook and eat whole grain foods high in fiber. Eating a healthy diet improves your overall health, making you better able to fight off infections.
Step 3
Sleep at least seven or eight hours every night. The University of Illinois Medical Center reports that chronic sleep deprivation stresses the immune system and can increase your likelihood of developing infections and chronic diseases, including diabetes and high blood pressure.
Step 4
Exercise for a minimum of 30 minutes at least four or five times every week. Regular exercise can improve the response of antibodies, immune system proteins that fight colds and infections. Start slowly if you aren't used to exercising and gradually increase the duration of your exercise program until you are able to exercise five days per week.
Step 5
Add immune system boosters yogurt and garlic to your diet. Yogurt provides "good" bacteria that your body needs to bolster the immune system, while garlic may help your body fight infection. Look for yogurt that contains live and active cultures.
Step 6
Try yoga, meditation, exercise or relaxation techniques to reduce your stress level. If you are consistently feeling stressed, your immune system may suffer and you may experience more frequent colds.
Tips and Warnings
- Although bolstering your immune system is important in preventing colds, don't neglect basic steps that can help you avoid catching a cold. Frequent hand washing, particularly if you are around people who have cold symptoms, is an important step in preventing germs from entering your body. Carry antiseptic wipes with you if you don't have access to soap and water throughout the day. Consider adding a multivitamin and vitamin C supplements to your diet. The Cleveland Clinic suggests taking vitamin C in doses of 500 to 1,000 mg per day. While vitamin C may not prevent colds, it can reduce the severity of the illness.
