How not to get sick with colds and flu: 12 tips :: Health :: RBC Style


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RBC Style has compiled the main methods of fighting colds and viruses, the prevention of which is much more practical than further treatment.

Avoid crowds

You don’t have to turn into a hermit, only take a taxi to work, and go to the store exclusively at night. But when possible, plan things so as not to fall into rush hour. The fact is that the causative agents of influenza and colds quickly multiply their strength and spread among a large number of people. If you often have to be in a crowd in an enclosed space, try not to touch your nose, lips and eyes: these parts of the face are the fastest to attack bacteria. [1].

Wash your hands

The main way to combat the spread of bacteria and viruses is to follow simple rules of hygiene. SARS and flu remain and multiply on household items in public places, so it is especially important to wash your hands immediately after you come home. If you decide to have a snack on the go and there is no way to wash your hands, a sanitizer is suitable, which is convenient to carry with you in your bag.

Hygiene helps to resist viruses

Hygiene helps to resist viruses

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Sneeze into the elbow

One of the hygiene rules, which it is time to give up, is to cover your mouth with your hand when sneezing. It is best to sneeze into a napkin, but if there is no handkerchief at hand, then you can do it in the fold of the elbow. So bacteria and viruses will not fall on your hands and will not scatter around the room, provoking a decrease in the immunity of colleagues or bus passengers. This will reduce the risk of infection of others, although it will not save you from the onset of the disease. Be sure to throw away the used tissue and wash your hands afterwards.

Handle the sick with care

If you have a desire to visit a friend who has a cold, take a medical mask with you. It is advisable not to stay on a visit to the patient, but to get out into the fresh air as soon as possible, where viruses are much less likely to infect the body. Do not forget about the rules of hygiene, after contact with an infected person, this is especially important.

Ventilate the room

Disinfecting wet wipes can be used to wipe the work table and surrounding objects. Flu and cold viruses are literally in the air, so it is necessary to ventilate the room [2]… In this case, it is better to leave the room so as not to sit in a draft and not overcool.

Fresh air is important for health

Fresh air is important for health

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Humidify the air

Frosty air does not add moisture to the room, it only refreshes and cools it. Due to heating, the air in the room becomes dry and irritates the mucous membranes. A humidifier and water spraying from a spray bottle will help solve the problem. Please note that without ventilating a warm room, in which there may be carriers of the common cold, viruses develop even faster. [3], therefore, humidification and ventilation must be organized alternately.

Strengthen your immune system

The main way to fight ARVI and influenza is to make the body resistant to them [4]… Strength for immunity must be drawn from good rest, a healthy lifestyle and proper nutrition. Diversify your diet with vegetables and fruits. By agreement with the doctor, you can add vitamin complexes. Try to get enough sleep, schedule aerobic activity, and limit your alcohol intake.

Get vaccinated

Modern vaccinations develop immunity against the disease, so consult a physician about a possible vaccination. There are several types and subspecies of influenza, and vaccines contain their most common variants, significantly reducing the risk of contracting the viruses that are common this season. [5].

Get vaccinated before illness season starts

Get vaccinated before illness season starts

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Try not to get nervous

Research by Dr. Dilwar Hussein of the Indian Institute of Technology Guwahati confirms that mental stress suppresses body functions and can cause disease and immunity. [6]… An increase in the level of the hormone cortisol is harmful not only for physical well-being, but also for beauty: it causes flaking of the skin, makes hair dull and promotes acne.

Give yourself some rest at the first symptoms.

According to WHO [7], the flu manifests itself suddenly and with acute symptoms: joint, head and muscle pains, cough, high fever. You won’t be able to get on your feet quickly, the body needs proper rest and recovery. And some people prefer to carry colds on their feet, because a light runny nose, a slight fever or a cough do not greatly interfere with everyday activities. This is not true! First, going to work with such symptoms, you aggravate the course of the disease and provoke complications. Secondly, you put others at risk by increasing the development of the virus in the external environment. Stay home and see your doctor if you experience these kinds of complaints.

Timely rest is a great remedy for immunity

Timely rest is a great remedy for immunity

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Take vitamin D.

In the autumn-winter period, the body lacks sunlight, thanks to which vitamin D is produced. Its lack can lead to cardiovascular diseases and weakening of the immune system. For the prevention of vitamin D deficiency, an adult is recommended to receive at least 600-800 IU per day, and in case of insufficiency – at least 1500-2000 IU. You can replenish the substance in the body by adding foods rich in it to the diet. First of all, these are fatty fish: wild salmon, tuna and sardines, as well as other products: egg yolks, beef liver, butter and milk.

What foods contain a lot of vitamin D

Eliminate alcohol

New research shows that drinking alcohol can damage the body’s dendritic cells, a vital component of the immune system. Increasing alcohol consumption over time can increase a person’s susceptibility to bacterial and viral infections [8]… The study, published in the journal Clinical and Vaccine Immunology, compared dendritic cell and immune system responses in mice that received alcohol with a second group of rodents that did not. The immunity of the test subjects in the first group was significantly lower. Doctors believe this is an explanation for why vaccines are less effective for people with alcohol dependence.

What you need to do in order not to get sick

There are actually few preventive measures. But they are all fairly simple and can become part of daily household rituals. To reduce the risk of infection, it is enough to observe elementary hygiene standards, eat right, take care of yourself, limiting contact with patients and overwork. Add vitamin-rich dishes to the menu, do wet cleaning and do not be afraid to ventilate the room, despite the fact that the air is already cool. To protect yourself from the flu, get vaccinated, now this is the most effective way to prevent illness.

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