Is fall the season of colds or the season of hot chocolate, walks in the park and beautiful photos? To avoid colds, it is necessary to follow simple rules. They are known to everyone, but for some reason we neglect many of them, remembering only when a cold and flu are already caught unawares.
Wash your hands more often
In the early days of the coronavirus pandemic, we all obediently used sanitizers and washed our hands as often as possible. But over time, many have forgotten this healthy habit.
Frequent hand washing and the use of antiseptic wipes can really protect you from viruses and bacteria, minimizing the risk of infection.
Don't touch your face with your hands
Once on the skin of your palms, viruses aren't able to cause you to get a cold. Respiratory infections only spread in the body by getting on the mucous membrane of the mouth or nose.
Therefore, you should get rid of the habit of scratching your nose, touching your lips and hair, and putting your hands under your chin.
Do not put bags and bags from the supermarket on the dinner table
We know the importance of hand washing. But what we forget is that germs can remain viable on surfaces for hours or even days!
A bag from the supermarket or a school backpack placed on the lunch table will greatly increase the risk of encountering seasonal respiratory illnesses.
Get at least seven to eight hours of sleep a night.
Our bodies need time for proper rest and recovery. Scientists have proven that sleep produces melatonin, which boosts immunity, and special killer cells - T-lymphocytes that effectively recognize and destroy foreign viruses and bacteria entering our body.
Eat a nutritious diet
What to include in your diet in the fall to prevent colds:
- Seasonal fruits and vegetables rich in fiber and vitamins.
- Nuts rich in magnesium.
- Protein foods - meat, fish and legumes.
- Whole grains and durum wheat pasta.
- Dairy products that improve digestion and intestinal microflora.
Try to focus on fruits and vegetables, but don't forget that some important micronutrients are also found in animal products.
For example, iron from meat products is absorbed much better than from plant foods. Iron deficiency leads to anemia, which in turn provokes a decrease in immunity. After all, hemoglobin is needed to deliver oxygen to the body's cells. Reduced hemoglobin causes oxygen starvation at the cellular level and reduces the body's defenses.
Don't forget about foods rich in vitamin D. Scientists have already proved the connection between vitamin D deficiency and lowered immune defenses. Vitamin D is rich in chicken eggs, butter, milk and beef liver. But this vitamin is best synthesized by our body when we are in the sun in the morning hours. So do not forget about walking outdoors, especially on sunny days!
Take more walks and ventilate your room more often.
What could be better than a walk in the park on a warm fall day? Walk or ride your bike-a moderate amount of exercise will improve circulation and be great for your immune system!
If the weather doesn't allow for long walks outdoors, open windows and air out all the rooms to let in some oxygen-rich air. It is especially useful to ventilate the room in rainy weather, as the air is cleaner and the increased humidity will help to normalize the microclimate in the room.
With the beginning of the heating season indoor air becomes dry, which negatively affects the condition of the mucous membranes of the respiratory tract and reduces local immunity. The more time you spend outdoors, the better!
Maintain optimal humidity in your home
Only those who live out of town in their own homes can spend enough time outdoors. City dwellers spend most of the day in an apartment or office, where the humidity is extremely low because of the heaters.
In autumn, just as in winter, it is necessary to keep an eye on the humidity of the air indoors. To maintain optimum humidity can help special devices - humidifiers. They indicate the level of humidity and keep it within the norm. Some models are even equipped with the function of cleaning the air from dust.
If you lead a healthy lifestyle, have a full and balanced diet, walk a lot of fresh air, you will significantly reduce the risk of catching colds in the fall and winter.
But the most important thing is to keep a positive attitude! Scientists have long ago proved the connection between the psycho-emotional state of man and his physical health. Let autumn will bring you only positive emotions and colds will leave you alone!