How to avoid colds and flu in cold weather?

Arabia Weather - Here are the most important effective instructions and techniques that it is best to know to reduce the risk of contracting the common cold.

In a report published on the “The Health” website, writer Tina Donvito said that no one expects to catch a cold, and despite the importance of influenza vaccination and using wipes to keep hands clean, there are additional measures that it is preferable to adopt to maintain your health during the winter. Consider following expert advice to boost your protection from the effects of winter viruses.

Avoid shaking hands

The writer emphasized the importance of avoiding handshakes. In situations where someone approaches you to shake hands, it is preferable to use an air kiss as an alternative, and if it is difficult to avoid a handshake, you should avoid touching your face afterwards to prevent the transfer of germs on your hands to the nose and mouth areas.

Exercise

Doing moderate exercise, for between thirty and sixty minutes a day, contributes to enhancing the production of white blood cells. This is an important part of enhancing and strengthening the body's immune response.

Dry kitchen sponges in the microwave

You can keep your kitchen sponge clean of germs by placing it in the microwave for two minutes daily. This procedure is effective in killing 99% of microorganisms, according to a study conducted at the University of Florida.

Cleaning desktop surfaces

Cleaning objects and surfaces regularly prevents the spread of germs and the formation of diseases, such as influenza. It is best to clean frequently touched surfaces with a disinfectant to remove germs. In this context, the doctor stresses the importance of wiping surfaces that are used on a daily basis, such as door handles, TV remote controls, keyboards, toilets, faucets, and light switches, using disinfectant wipes.

Take probiotics and fiber

According to nutritionist Palinsky-Wade, 80% of the immune system is supposed to reside in the gut, so a variety of healthy gut bacteria may boost the immune system, allowing your body to better fight off common infections and diseases.

Besides probiotics, taking prebiotic lozenges rich in gut bacteria can help boost your immune system.

For her part, Palinski-Wade stressed the importance of trying to eat at least thirty grams of fiber found in whole foods daily. High-fiber foods provide a source of prebiotics, which are food for the bacteria in your gut, which may help increase the diversity of healthy bacteria strains.

Enough sleep

If you sleep fewer hours than the National Sleep Foundation recommends, which suggests seven to nine hours a day, it makes your body more vulnerable to disease. Dr. Zipkin emphasizes that sleep is an important part of overall health, and that a lack of sleep may increase your susceptibility to disease.

Eat fruits and vegetables

Brightly colored fruits and vegetables are a rich source of antioxidants that play an important role in keeping the immune system strong. One study showed that flavonoids found in plants, such as apples and berries, act as antioxidants. These compounds showed the ability to protect individuals who consumed them from colds by more than 33% compared to individuals who did not consume them.

Look at the positive side

Research indicates the role of psychological stress in negatively affecting the immune system. According to psychiatrist Deborah Sirani, stress increases the secretion of the hormone cortisol, which puts the body on high alert. High cortisol levels lead to increased heart rate and high blood pressure, which negatively affects the functioning of the immune system. As a result, the individual becomes more susceptible to bacterial and viral infections, which increases the likelihood of contracting diseases more easily.

Keep your body hydrated

Water is an essential element to keep your body functioning effectively. Water plays a vital role in maintaining fluid balance within the body, which enhances its ability to fight infection. Therefore, it is highly recommended to drink at least eight glasses of water daily.

Spending time outside the home

Cold air can dry out the nose and throat, making them more susceptible to infection. However, some suggest that the main reason behind the spread of diseases in the winter could be due to spending a long time in closed and confined spaces, where germs are more exchanged between individuals.

Wash your nose

Dr. Zabkin points out that nasal irrigation has not been widely adopted by the medical community as a means of preventing diseases yet, but some research has indicated positive effects of this method in combating colds and influenza. The goal of rinsing your nasal passages with salt water is to loosen mucus and help the soft bristles in your nose repel germs more effectively.

Use essential oils

Using essential oils in treatment may seem difficult, but there is support for their benefits in preventing disease. A laboratory study showed that a mixture of essential oils helped fight the flu. Doctors from Johns Hopkins Hospital have suggested that essential oils may be an alternative to traditional antibiotics.

Source: aljazeera