11 ways to beat the cold and flu during season change

The season for a watery nose, sniffles, dry cough, headache, muscle and joint pains, extreme fatigue, fever… irritation and helplessness has officially begun. All these symptoms of cold and flu begin to prey the moment it gets a little chilly - which it has now!

But this year, instead of succumbing to the flu virus (most prevalent between early December and late March), why not build up your cold-and-flu-season armour-and proactively take the bite out of the cold.

Buff up your immunity. Stock up on vitamin C. Reach for citrus fruits, green peppers, strawberries and pineapple. And yes, Indian gooseberry and raspberries (in season now), both of which are loaded with C. Have lots of these and give your body enough of this super protective vitamin.

Clear clogs. Grand mom was right - hot chicken soup is perfect to clear clogged airways. Plus this nourishing broth provides nutrition, prevents dehydration and replaces lost salt from the body, besides keeping the body warm from within.

Zip the congestion. Hot peppers help break up congestion. Add these liberally as you cook to score some extra shield. Also sprinkle some thyme in dishes, as it helps keep upper respiratory symptoms away. Similarly, fenugreek, used often in curries, chutneys, and soups, has a mucus-thinning action that may help unblock your nasal passages, so stock it up. Actually even mustard helps break up mucus in air passages and adding kali mirch to your morning cup of tea is a really good idea.

Ease out. Garlic helps reduce symptoms of cold and flu. It helps shorten the cold and also fends off that horrible continuous nose and eyes' drip that's the most irritating part of a cold. So add it liberally to foods, have its juice or gulp a clove or two raw (it's more powerful raw). Zero in on ginger too. Drink ginger tea, as fresh ginger root helps beat colds and the flu. To make ginger tea - pour a cup of boiling water over 2 tablespoons of freshly grated ginger and let it steep for 5-10 minutes. Finally, eat onions a lot too; they are loaded with phytochemicals, which help the body clear bronchitis and other infections.

Prevent dehydration. Drinking lots of water makes mucus flow more freely and helps clear up congestion. In fact, one must drink more than usual this season and avoid drinks that have a diuretic effect, like coffee, teas, and colas with caffeine.

Cut down on sugar. Try to reduce sugar consumption. This sweet devil disables our natural disease-fighting cells, allowing viruses to take hold.

Get the omega 3 advantage. Foods rich in omega-3 fatty acids - such as fish particularly salmon and mackerel - strengthen immune cells and have an anti-inflammatory effect. Vegetarians can get omega 3 from flaxseeds and walnuts.

Change your routine. Get out of the rigmarole of skipped meals, lots of caffeine and a steady diet of high-fat/sugar junk foods. Eat plenty of whole grains, fruits, vegetables and protein to keep your immune system in a fit shape - ready to take on the flu virus.

Get outdoors. Cold weather does not cause cold. In fact, spending more time indoors among others with flu increases chances of falling sick. One sneeze from someone infected and the whole room gets the flu. So be careful about that.

Exercise. Even moderate exercise increases the flow of virus-fighting white bloods cells in the body - and that helps fight bad bugs.

ZZZZZsss. Sleeping less than eight hours a day and at irregular times can suppress the immune system. So do take time out for a good, anti-flu sleep.

Also read: Why winters are special in north India