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3 High-Powered Health Tips To Boost Immunity & Power Through Cold/Flu Season

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*This article originally appeared in Men’s Health and was repurposed for Lean It UP.

Sick days? Ain’t nobody got time for that. There’s never a good time to be so under the weather that you’re tucked into your bed, completely out of commission for days.

Life’s too exciting. Whether it’s a champagne-fueled holiday or New Year’s party, playoff football action, spontaneous ski trips, or an intense snowball war, it’s important that you’re always feeling pristine, energetic, and ready to go.

That’s why we’re on Team #NoSickDays. Use our trifecta of high-powered health tips to proactively keep immunity sky high and knockout colds and the flu before they get a chance to sink in.


Winter Health Tip 1 — MOVE

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Don’t let winter destroy your routine. It’s tempting to throw sweatpants on, binge watch House Of Cards, and effectively hibernate for 3 months until spring hits. STOP IT. Given the elements and arctic conditions, “lifestyle” movement comes at a premium.

Instead of letting your body collapse and immunity wilt, stay proactive and try to squeeze in some type of workout every day. Exercise is one of the most effective ways to boost immunity and increase energy levels. We’re not saying you need to do Crossfit 7x/week, but aim for some type of workout at least 5 days a week.

And for the most consistent results, aim to workout in the morning or over lunch. You’re MUCH more likely to get to the gym before work than you would post- when you’re absolutely exhausted and it’s dark, cold, and miserable out.


Winter Health Tip 2 — Chug a Cold Warrior

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If you’re from NYC, you’ve undoubtedly noticed the legion of Juice Generations sprouting up everywhere. One of their best selling menu items—and one of my personal favorites—is their Cold Warrior.

Effectively, it’s a piping hot brew that consists of orange juice, green tea, ginger, and echinacea, with vitamin C and zinc added as boosters. Translated: it’s a superdrink concoction that’s GUSHING with immune-boosting super foods.

Your move: reverse engineer it at home. It’s beyond easy to do. Simply simmer a pot of OJ with a few slices of cut up ginger, roughly 10 minutes. Once it’s hot and the ginger is fully infused, strain the ginger chunks and steep it with a few bags of plain green tea.


It’s my go-to move to max out my cold defenses, and it’s ridiculously warm, spicy, and delicious, too. Brew one up and make it yours, too.


Winter Health Tip 3 — And Then Overdose on the Individual Parts

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And if that’s too complicated and fancy for your taste, work with the individual ingredients and squeeze them into your diet however possible.

  • Ginger is an anti-inflammatory cure all that’s stellar for stomach issues, helps reduce pain, and boosts immunity. Consume it in tea form, or blend it up in a killer protein smoothie or acai bowl.
  • Green Tea is gushing with immune boosting antioxidants (catechins and flavonoids), including ECGC, which is thought to be the primary reason why its such a potent health booster. Get in the habit of chugging a few cups a day — and if it’s a ginger green tea, bonus points. Plus, green tea helps with fat oxidation, which can help keep your physique oh-so-lean. It’s a win-win-win scenario.
  • Vitamin C is an important antioxidant and component of immunity. Ample levels are critical to ward off disease and boost your body’s natural defenses. While OJ is the traditional vitamin C powerhouse, peppers, kale, peaches, grapefruit, broccoli, cauliflower, and most other fruit/veggies contain significant amounts. Effectively, get in the habit of overdosing on whole, natural produce (or at least shove it into smoothie form).


Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto
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