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Why is it that at this time of year everyone you know is getting sick? It starts with one person in the office and spreads like wildfire. Your partner or one of the kids comes home sick and before you know it you are wrapped up in a blanket sipping on hot lemon and honey working your way through another box of tissues.

How quickly your body can fight the infection and get you back on your feet is totally dependent on an optimal intake of vitamins and minerals. You need to make sure you are eating a diet rich in vitamins A, C & E as well as all the B Vitamins and this will ensure you are getting enough of the immunity boosting nutrients such as Zinc, Iron, Magnesium and Selenium.

You should take into consideration the type of fat you are eating as saturated or hydrogenated fat can clog up the lymphatic vessels which results in toxins building up in your system. Eating omega 3 rich foods such as salmon, walnuts and flaxseed are recommended instead.

It is important to eat your required amount of protein each day but if you are suffering from a build up of mucus you should avoid eggs and dairy products. Don’t forget to continue to drink plenty of fluid to flush the infection and avoid becoming dehydrated.

The best foods to consume at this time are all types of vegetables, especially sweet potato, beetroot, carrots, broccoli and beansprouts. Fruit; in particular watermelon and berries as well as whole grains such as brown rice plus fish should be the foods of choice.

If you feel like you are starting to come down with something back off the strenuous exercise as this ensure you do not put additional stress on to the immune system that is already working hard to fight the infection. If you feel up to it and wish to be active try something calming such as yoga, tai chi or a gentle stroll.

Eating right, drinking plenty of water and increasing the amount of sleep is the key to fighting off the cold and are a sure fire way of you bouncing back as quickly as possible!

Stay healthy, Stay Fit!