The article has been automatically translated into English by Google Translate from Russian and has not been edited.

Ten tricks to help you avoid colds this fall

'02.09.2022'

Source: Adme

When it gets colder every day, you inadvertently think about how to protect yourself this season and not fall into bed again with the usual temperature and cough for a cold. Let's reveal a secret: getting rid of some habits and a couple of non-obvious rules can save you.

Photo: Shutterstock

Learn about 10 simple but extremely effective preventative measures that can significantly enhance immunity, suggests Adme.ru.

10. Do not go on a low fat diet

Winter diets are notoriously a bad idea, especially when it comes to low-fat diets. The fact is that for the normal functioning of the immune system in the body, a certain ratio of all types of cells must be observed. In particular, the state of immunity depends on the activity of B-lymphocytes, T-lymphocytes and macrophages. This is where the secret lies: fats are necessary for the formation of the immune system, because the walls of 3 of these types of cells are made of lipids. It is not surprising that with a significant or complete exclusion of fats from the menu, resistance to infectious diseases decreases.

But overeating is also not worth it, since an excess of fat suppresses the immune system, and excess sugar is a direct path to obesity. It is best to take note of this routine: do not skip breakfast and in addition to it leave 3 more full meals a day, including carbohydrates, proteins and a significant amount of fruits or vegetables.

9. Trim your nails short and don't bite them

This is not only inelegant and spoils the appearance of the fingers, but also leads to diseases - both digestive and infectious. In order to avoid any unwanted diseases, experts advise once again not to touch your face, only if you walk everywhere and everywhere in sterile surgical gloves. Studies show that people who have a habit of touching their eyes, nose or lips are 41% more likely to suffer from upper respiratory infections. What can we say about those who bite their nails "on an ongoing basis."

Moreover, doctors do not advise growing long nails during the cold season: in this case, it becomes especially difficult to keep the skin clean, and often even after washing hands, dirt remains under the nails and then goes straight into the mouth when eating. Thus, giving preference to short nails, you obviously reduce the risk of potential health problems.

8. Brush your teeth more often and change your toothbrush every 2 months

Regular brushing reduces the likelihood of getting sick, because it successfully eliminates sources of inflammation and infections in the oral cavity. By performing this procedure more often, we prevent bacteria from entering the lungs. In one study, Israeli scientists were able to establish a link between 3 one-time brushing and a significant reduction in the risk of pneumonia in patients. By the way, the same applies to evening washing of the nose with salt water.

But regular and frequent brushing has a flip side: if specialists usually recommend changing a toothbrush once every 3 – 4 month, then during the flu season it is better to do this even more often - once every 1 – 2 month. This is necessary for quite objective reasons: bacteria also accumulate on the bristles, no matter how well and thoroughly you wash the brush, and they may well provoke the disease.

On the subject: Cold and Flu Season: A Complete Guide for Those Who Do Not Want to Be Sick

Фото: Depositphotos

7. Less stress and more meditation.

According to a study conducted at Carnegie Mellon University, people who experience chronic nervous tension have a reduced immune system and get sick more often. That is, there is a direct connection: in a depressed state, the body produces the so-called stress hormones, which weaken the immune system and greatly increase the likelihood of catching a cold or flu.

Therefore, if you feel that your nerves are on edge and the state is out of control, take a step back, exhale and take some action. For example, meditation has proven itself well. Scientists from the University of Wisconsin-Madison found that people who practice meditation are 76% less likely to get sick. Allow yourself to relax on a day off, "reboot" the nervous system after the past week and prepare it for the next one.

6. Ventilate the area more often.

In general, ventilation of rooms, especially those where you spend a lot of time, is important all year round. This is especially true for offices where many people sit at once, but it will not be superfluous just in a room.

As for the autumn-winter period, the windows should be opened at least 1 once a day, regardless of how cold the weather is. Of course, for these 10-15 minutes you need to warm up and go to another room. It is worth noting that this is not about drafts, but ventilation, which works in two directions at once: it eliminates viruses and bacteria and helps your body’s cells, especially immune cells, to work better thanks to the influx of oxygen.

5. Get enough sleep, but without the help of pills

High-quality and correct sleep implies a minimum of 7 hours of rest at a certain time of the day (in the interval between 22: 00 and 7: 00). Studies have shown that people who sleep less than expected are victims of a cold up to 3 times more often, because the immune system weakens because of this.

There is one significant “but”: experts recommend adjusting the regime in a natural way and in no case with the help of sleeping pills. Why? Because any pills used indiscriminately are the enemies of a healthy immune system. Better make it a rule to do exercises, sign up for yoga, take evening walks, or, even easier, start by buying the right orthopedic pillow and mattress.

4. Engage your taste buds

The use of warm drinks has long been considered a panacea for colds: we diligently drink warm water, herbal teas, chicken broth, both for prevention and treatment. But experts advise paying special attention to drinks with a pronounced taste, such as tea with lemon or ginger. In addition to the obvious benefit of relieving sore throats through abundant salivation, these foods have other important properties.

Lemon is rich not only in vitamin C, but also in pectin, a natural prebiotic that helps digestion. It contains a large amount of citric acid, which cleanses the kidneys. All this in general has a positive effect on the immune system.

Ginger has a warming and calming effect. It contains a large amount of vitamins and minerals, including chromium, which perfectly resists both chills and heat. Ginger is also effective in combating cough, sore throat and headaches, as it is able to remove toxins from the body and cleanse the body.

On the subject: Vitamin C for colds and more 5 popular, but hopelessly outdated treatments

Фото: Depositphotos

3. Visit the sauna more often

In a study by Austrian scientists, 50 adults were divided into 2 groups and placed under observation for 6 months. One group was instructed to regularly visit the sauna, while the other led its usual lifestyle. As a result of the experiment, the results were summed up: people from the first group showed better resistance to colds and fell ill in 2 times less often.

This is due to the fact that hot air kills bacteria, and steam procedures have a positive effect on immunity. But before visiting the sauna, you should consult a doctor, as this is contraindicated for people with heart and circulatory problems.

2. Do not overdo it with the frequency of cleaning

Regular cleaning is, of course, important and even necessary. Particular attention should be paid to wet cleaning in general and surfaces on which you spend a lot of time (like a desktop). Doctors advise not to bypass door handles, switches and other similar items that we, as well as other family members and guests, touch most often. This is necessary in order to destroy the microbes accumulated from touch and dust in a timely manner and not allow them to multiply and gather in such quantities that, in theory, can lead to disease.

At the same time, it is worth remembering that the excessive use of disinfectants with an aggressive composition leads to the development and appearance of microorganisms resistant to them. Therefore, do not strive for 100% sterility - it is quite enough to periodically wipe the surfaces with a sponge with a neutral or mild detergent.

1. Spend time with those you love more often

Laughter, positive emotions and positive social interaction have a pretty strong effect on the immune system. Therefore, the advice to communicate less with people in the cold season is not as clear as it seems. Such conclusions were made by scientists who found that spending time together with loved ones, hugs and intimate conversations make our health stronger.

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