With 2016 we are not just welcoming a new year, but also the flu and cold season. So, one of your new year’s resolution must be to take care of yourself by avoiding and preventing from getting a cold. With every party you will be attending these days you really don’t want to feel seek, have aches, fever, cough or a stuffy nose. Here are some tips that will help you avoiding getting sick this winter.
Wash your hands:
Hands are where most of the germs are located. You touch and grab everything with them, you handshake and touch handrails at malls or subways and that exposes your hands and health to all kinds of germs. It’s very easy to get a cold this way because germs spread through skin contact. That’s why it’s important to wash your hands frequently with warm soapy water for at least 20 seconds. Using hand sanitizers and disinfectant eliminates 99% of the germs and you can also clean your working area or the objetcs you touch frequently, such as phones, keyboard, pens, etc. with disinfectant wipes.
You also have to avoid touching your eyes, nose and mouth because those are entrances for the germs. And if your partner or coworker is sick try not to share the same towel, dishes or cups.
Take a lot of vitamin C:
You need to eat food that contains vitamin C in order to strenghten your immune system in order to avoid getting a cold or the flu. Doctors recommend to eat five varied servings of fruits and vegetables per day in order to provide vitamin C to your body. Red bell peppers are a great source of vitamin C -they contain twice more than citrus fruits- and fennel helps increasing your body resistance thanks to the 20% of vitamin C it contains, and it allows white blood cells, which are the ones that destroy bacteria, to work harder. Oysters are also a great way to get your vitamin C; it also contains vitamin E and antioxidants that help your cells to keep healthy.
Stay hydrated to fight the cold:
Drinking a lot of water avoids your throat and nasal passages to get dry and, therefore, it will be more difficult for germs to get into your system. You don’t need to get hydrated only with water, you can also take hot soups and steamy liquids in order to loose mucus and make your sore throat feel better. A good hydration halps the body fight any kind of infection.
Green tea, for instance, is a great remedy to avoid a cold because it contains antioxidants which are essential for a healthy life. Fruits and vegetables contain also a lot of antioxidants which are important for cell repair and, therefore, to strenghten the immune system.
Sleep more, stress less:
A good night sleep is very important in order to have a good health. Your immune system can be affected by the lack of rest because it crashes the cell functioning and increases inflammatory proteins which alters your capacity of fighting colds. You should get more than seven hours of sleep, ideally eight hours, no more and no less. But it also must be quality sleep; that is a good rest. That’s why it’s good to sleep on a schedule, to go to bed and to get up everyday around the same hour.
Stress also affects negatively your health: the stress hormones lower the production of white blood cells. SO take more time to yourself and do some workout and exercise to get rid of the stress you might have at work or at home.
Know what you eat:
There are prticular foods that are very helpful to prevent a cold. Try for example mushrooms: they have immune-upping characteristics and help the body be prepared against infections.
Fishes such as tuna and salmon are a good recipe to avoid getting a cold. Tuna is a source of selenium which protects cells and boosts the immune system and salmon is really rich in proteins and a great source of omega-3 fatty acid which activates the cells.
Sweet potatoes are rich in vitamin A and carbohydrates which are great to improve cell functioning because they contain antioxidants.
The probiotics you will find in yogurt are also great to prevent a cold because they are healthy bacteria that help your body maintaining a strong immune system.