5 tips to prevent respiratory diseases when it’s cold

Keeps the body warm and protects the respiratory tract

– Keep your neck, chest and feet warm: These are sensitive areas that are easily affected by low temperatures, especially in the morning and evening.

– Wear a mask when going out: Masks not only help keep the nose and throat area warm but also limit inhalation of fine dust, bacteria, and disease-causing viruses.

– Avoid sudden changes in temperature: When moving from a cold environment to a warm place or vice versa, you should give your body time to adapt to reduce the risk of respiratory infections.

Enhance resistance

– Balanced nutrition:

• Add foods rich in vitamin C (oranges, grapefruit, kiwi), vitamin D (salmon, egg yolks) and zinc (oysters, pumpkin seeds) to support the immune system.
• Drink enough water (2-2.5 liters/day) to keep the respiratory mucosa moist, helping to fight pathogens.

– Physical training:

• Exercise regularly and moderately to increase blood circulation and improve resistance.
• Deep breathing exercises help improve lung capacity and support more effective breathing.

– Get enough sleep: Sleep helps the body recover and increase its ability to fight disease.

Vaccination to prevent disease

– Flu vaccine: Vaccinate once a year to reduce the risk of flu and serious complications.

– Pneumococcal vaccine: Protects against respiratory infections such as pneumonia and otitis media.

Maintain a healthy living environment

– Keep the space clean:

• Regularly clean your house, remove dust and mold – factors that easily cause allergies and respiratory diseases.
• Use an air purifier to remove fine dust, bacteria and pollution particles in enclosed spaces.

– Suitable humidity:

• Use a humidifier during the dry season to keep air humidity between 40-60%, avoiding drying of the nasopharyngeal mucosa.
• Avoid letting your home get too humid, which can easily create conditions for bacteria and mold to grow.

– Limit exposure to cigarette smoke and pollution:

• Cigarette smoke is a major risk factor for bronchitis, pneumonia and asthma.
• Avoid going out when air pollution reaches high levels, or wear a PM2.5 dust mask.

Personal hygiene and respiratory care

– Wash your hands regularly: Use soap or hand sanitizer to reduce the risk of transmitting viruses and bacteria through contact.

– Daily nose and throat hygiene:

• Wash your nose with saline solution to remove dirt and bacteria.
• Gargle with warm salt water to reduce the risk of sore throat and other infections.

– Do not share personal items: Limit cross-infection when contacting sick people.