As winter sets in, it’s common to see people around you battling colds. The cold weather makes us more vulnerable, especially when we aren’t careful with self-care. The first reason is that a sudden drop in temperature can weaken our immune system. The second is that colder temperatures often keep us indoors, where viruses thrive and spread. A cold is an upper respiratory infection caused by various viruses, but it can be prevented or caught early with proper care. Let’s look at practical ways to avoid catching a cold this winter.
Hand Washing
Hand washing your hands is one of the most straightforward yet essential steps to prevent a cold. Our hands are the primary way viruses enter our bodies. You can significantly reduce the risk of getting sick by washing your hands properly. It’s essential to wash your hands frequently—before meals, after using the bathroom, and when you return home from public places. Wash your hands with soap for at least 20 seconds under running water, and using hand sanitizer when soap and water aren’t available is an effective alternative.
Maintaining Proper Humidity
During winter, the air becomes dry, which can dry out our mucous membranes, making it easier for viruses to enter our bodies. The ideal indoor temperature is between 20°C and 22°C(68°F and 72°F), with a humidity level between 50% and 60%. Excessive humidity isn’t good either, as it can encourage bacterial growth. Use a humidifier or other measures to keep the air at the right level to support your health and comfort.
Flu Vaccination
Getting vaccinated before the cold season hits is a game-changer. Vaccines for specific cold viruses, such as the flu, are highly effective in preventing illness. Unlike other vaccines, the flu shot must be updated annually because the influenza virus mutates almost every year, changing the circulatory strain. This is why it’s important to get the flu vaccine every year to protect yourself from the latest strain of the virus.
Boosting Your Vitamin D Levels
People who don’t get enough vitamin D are at a much higher risk of developing symptoms like coughing, sore throat, and respiratory infections than those who get sufficient sunlight. Vitamin D regulates immune function, helping your body fight off viruses. The U.S. National Institutes of Health (NIH) recommends that adults get at least 600 IU of vitamin D daily. Aim for at least 20 minutes of sunlight exposure each day to boost your vitamin D levels.
Avoid Touching Your Face
We touch our faces more often than we realize. According to studies, people feel their faces on average 16 times per hour! This habit can create a pathway for cold viruses to enter your body. After coming into contact with viruses from others or surfaces, you can easily become infected if you touch your face without washing your hands.
Drinking Warm Water
Our bodies comprise around 70% water, making hydration crucial to our overall health. During winter, staying hydrated is especially important, as the dry air can quickly dehydrate your body. If you start feeling a scratchy throat, opt for warm water instead of cold drinks or ice cream. Cold beverages can irritate your throat, potentially worsening cold symptoms. If you’re under the weather, sipping caffeine-free tea or warm water will soothe your throat and keep you hydrated.
Gargling with Saltwater
Gargling with salt water can provide relief if you feel a scratchy or sore throat. Mix half a teaspoon of salt into a warm glass of water and gargle for about 30 seconds. Salt helps reduce inflammation by drawing excess moisture from the tissues in your throat. It can also help wash away mucus and other irritants. Gargling with salt water also removes bacteria and viruses, offering extra protection against infection.
Light Exercise
When it’s cold outside, it can be tempting to curl up under the covers and stay still. However, staying sedentary all day won’t help fight off a cold. Instead, light exercise can help boost your immune system. Gentle activity promotes blood circulation and generates body heat. You don’t need to engage in intense workouts—light exercise that keeps your heart rate below 100 beats per minute is sufficient. Vigorous exercise can worsen cold symptoms, so avoid heavy exertion when feeling unwell.
Rinsing Your Nasal Passages
Rinsing your nasal passages with a saline solution can help alleviate cold symptoms by removing bacteria, germs, and mucus from your nose. It’s beneficial for those who suffer from chronic issues like rhinitis. However, don’t use tap water for nasal rinsing, as it may contain harmful impurities. Instead, opt for distilled water or saline nasal spray for the safest results.
Eating Healthy and Getting Plenty of Rest
Nourishing your body with healthy foods and getting plenty of rest is one of the best ways to help your body fight a cold. Foods rich in protein, such as lean meats, fish, and beans, as well as brown rice and antioxidant-rich vegetables, help strengthen your immune system. If you’re feeling stuffy or foggy, a warm shower before bed can help clear your sinuses and promote restful sleep. Over-the-counter pain relievers can offer some relief if you’re experiencing aches or discomfort. But above all, a good night’s sleep is essential to recovery. It’s one of the most effective ways to combat cold symptoms and help your body heal.
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