Sometimes all it takes is on person who’s close to you to fall sick and then you wake up the next morning with a sore throat and blocked nose. Nowadays you’re often too busy to take days off to baby a cold, so here are some tips and tricks that I use to stay healthy!

A good night rest! Sleep is when the body restores and recovers itself, go to bed hydrated and try to get as much quality sleep per night as you can, it will do you wonders!

Natural immune boosting sources, i.e. the sun and the earth! Vitamin D from the sun can heal almost everything, and not to mention it will warm your body up to the bones! Keeping your body temperature as close between 36-37 degrees Celsius will help your body to fight off any unwanted bacteria or viruses. The earth also carries a negative charge and when your bare skin is exposed to the earth, even for 15-30 minutes daily, will reduce inflammation throughout the body, promote blood flow, especially to the skin (added bonus of healthier looking skin), improve your sleep quality and many many more benefits.

Keeping your water levels high, higher than normal. Here is a pretty blunt and to the point method of ensuring you are well hydrated. The colour of your pee. The darker yellow it is the more dehydrated you are, so try to keep your pee as clear as possible. Being hydrated helps the body to flush out toxins that can be making you sick and allows the body to run at maximal capacity to keep you healthy.

Smoothies – Something else I have been doing as of late that is keeping me very healthy is blending fresh pineapple, kiwi fruit and frozen blueberries into a paste and eating it as a sort of frozen yogurt. Pineapple is jam packed with B group vitamins including thiamine (B1) and B6, which are vital for energy metabolism and nerve function.

Keep protein up -Another important thing I do when I feel like I’m coming down with something is keep my protein levels as high as I possibly can, mostly through chicken and eggs. Protein helps nourish your immune system, repair the body and assist with recovery.


A tried and tested recipe we use at Alterego is the ‘Midas cup’, more commonly known as golden milk. Golden milk consists of:

-2 cups of milk of choice (almond, pecan, coconut and dairy all work in this recipe)

-1 teaspoon of Turmeric

-1/2 teaspoon of Cinnamon

-1/2 teaspoon of Nutmeg

-1 teaspoon of raw honey or maple syrup (optional for taste)

-Pinch of black pepper (increases absorption)

-Tiny piece of fresh, peeled ginger root or ¼ teaspoon of ginger powder

-Pinch of cayenne pepper (optional)


Try out these tips and the recipe coming up to the colder weather this year and hopefully you can fight off the pesky cold!!


Alex – Personal Trainer





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