By: Clean and Scentsible

Brought to you by Jamieson and TheCo

Stay healthy this fall and winter with these simple tips to help prevent colds and flus.  A little prevention and some healthy lifestyle choices goes a long way!

This post is created in partnership with Jamieson Vitamins.  All opinions are 100% my own.



The early fall is one of my favorite times of the year.  I love the crisp air, the beautiful fall colors, and all of those delicious pumpkin recipes!  Unfortunately, it’s also the return of cold and flu season.  No one likes battling a cold or flu and it’s extra hard watching your little ones go through this.  Luckily, there are a number of simple steps that you can take to help prevent those colds from invading your household this season.

How to Prevent Colds and Flu

While we can’t completely eliminate the risk of colds and flus, there are a number of ways that we can decrease our risk of catching one of those nasty bugs.  Here are some simple tips to help you prevent getting sick and boost your immune system this cold and flu season…

Wash your hands.

It may sound simple, but washing your hands is one of the best {and easiest!} things you can do to prevent colds and flu. It’s amazing how many germs your hands come in contact with each day, so be sure to wash your hands frequently with soap and water. Wash for at least 20 seconds and be sure to get both side of your hands as well as between your fingers and your finger nails. If you don’t have access to water, an alcohol-based hand sanitizer {look for over 60% alcohol} will reduce some of the germs.

Make sleep a priority.

Ideally, you should be aiming to consistently get at least 7-8 hours of sleep per night.  I know it can be hard to get this in sometimes {I’m looking at you Netflix!}, but getting a good night’s sleep needs to be priority.  Not only does sleep help to decrease stress, improve mood, and help our body recover from the day, but it also helps to improve our immune systems.  Research has shown that getting less than 6 hours of sleep per night and can actually quadruple your chance of getting a cold.  And if you start to feel run down or a little cold coming on, sleep is even MORE important to keep those symptoms at bay. So set those timers for bedtime each night and check out these tips to improve your sleep.


Take Jamieson Cold Fighter

Jamieson Cold Fighter contains four proven natural cold fighters – Echinacea, zinc, vitamin C and ginger – to give your immune system a boost and fight off colds and flu. Cold Fighter chewable tastes great, soothes a scratchy throat, and only needs to be taken once per day {my favorite part!}   It also comes in both a soft gel and chewable form – which is good for us since my husband STILL can’t swallow a pill! Be sure to keep some Jamieson Cold Fighter on hand so you can take it as soon as you start to feel run down or notice those early cold symptoms such as a scratchy throat or runny nose.


Follow a healthy diet.

Eating a variety of fruits and vegetables can help to make your immune system stronger.  Top immune-boosting foods include those high in vitamin C, such as citrus fruits, green cruciferous vegetables and red peppers. For extra immune support, consider adding some extra garlic to your meals (it also has antibacterial/antiviral properties. I find that the best way to get all of these easily in my daily diet is to whip up a daily smoothie. This green berry smoothie is a favorite of mine and contains a ton of nutrients to help boost immune function.  Smoothies are also a great way to hide some of those healthier ingredients that your kids might not want to eat!


Get enough vitamin D.

Since the body’s primary source of vitamin D is produced through the skin with direct exposure to sunlight, you’ll need to find other sources to supplement this vitamin with through late fall and the winter months.  Decreased vitamin D can lead to poor bone health, cardiovascular problems and a lowered immune system. Although you can get some vitamin D through fatty fish {salmon, tuna, herring, etc.}, egg yolks, mushrooms, and vitamin D fortified foods, it can be very difficult to get enough through diet alone.  Choosing to add Jamieson Vitamin D supplements will ensure that you’re getting your full daily dose and will help keep your immune system up and running!


Keep a clean house.

Your house definitely doesn’t have to be spotless, but putting in a little extra cleaning time – especially after someone has been sick in your household – can make a big difference!  Look for items that are touched frequently that you might not think to clean regularly such as door handles, light switches, remotes, keyboards, etc. You might also want to keep some cleaning supplies on hand for the workplace too! You can find a full list of things to clean after the flu {or other illnesses} HERE.

Head to the gym.

Getting exercise in the dark of winter can sometimes be a challenge, but create a plan to get in your exercise each day and stick with it.  Even light exercise can have a huge positive health impact.  Not only does exercise help with reducing stress and increasing cardiovascular health, but it also accelerates the circulation of disease-fighting white blood cells to help the body fight the common cold.

Drink up.

Be sure to get enough water {ideally at least 8 glasses per day} to keep your body hydrated. Dehydration can actually make it easier for those viruses to get into your system and promote infection. Green tea is another great drink choice as it contains antioxidants to help reduce inflammation and help your body fight infections.  As an added benefit, it can also assist with lowering blood pressure and reducing the risk of cardiovascular disease.

Take Time for Yourself.

This one always seems to be hard for a lot of people, but it’s so important to take a little time for yourself each day. Being constantly on the run will eventually wear you down and can have a negative impact on your immune function. If you want to take care of your family, the best place to start is to take care of yourself. Schedule some relaxation time into your day just like any other item on your to-do list.  Even just 15-20 minutes to soak in the bath, curl up with a favorite book, or sit and relax can make a big difference on your stress levels and mental health.  If you’re not sure where to start check out these 30 self-care ideas and how to incorporate them into your daily routine.


So what about you?  Do you have any tips that you swear by to prevent colds and flu or minimize their symptoms?  I’d love to hear your secrets!  For more information on Jamieson Cold Fighter or the Jamieson Essentials, visit their website or Facebook page.