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Healthy Dancer

How to Beat the Cold

By Sarah Maughan

Feel a cold coming on? It’s the season for runny noses, colds and flus, which can affect performance and training. The next time you feel the signs of a cold coming your way, fight back with these handy tips: 

Increase your vitamin C intake. A great way to do this is by drinking freshly squeezed lemon in water. 

Eat protein at every meal. Protein helps make antibodies and white blood cells, which boost immunity. 

Eat probiotic-rich foods. Part of our immune system is in our gut and strengthening it will help fight against cough and cold. You can get probiotics through kimchee, kefir, plain yogurt and natural sauerkraut. 

Avoid sugar, refined flour and alcohol. All of these will suppress your immune system, preventing it from functioning at peak performance and making you more susceptible to bacteria and viruses. 



Boil lemon and fresh ginger and drink it as a tea. If your throat is scratchy, add a tinge of honey. This drink is great for vitamin C and it helps boost circulation and get your immune system moving. 

Or try making broth the old-fashioned way by boiling fresh animal or fish bones. The longer you simmer the bones, the more the bones and connective tissues break down (including protein, minerals and healthy fats like collagen). Bone broth floods the body with nutrients that are easy for the body to absorb thus strengthening the immune system’s performance. 


Learn more >> sarahmaughan.ca 

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