How to prevent colds in winter

Colds cause runny nose, headaches, body aches and sore throat, causing discomfort and affecting daily tasks. Cold weather makes these symptoms worse, which can last for weeks. Here are some ways to prevent colds in winter.

Wash your hands frequently

The virus that causes colds is spread when an infected person coughs or sneezes and can survive on hands and surfaces for 24 hours. Washing hands thoroughly with soap, after going to the bathroom, coming home from outside and before eating is essential to avoid spreading colds.

Drink enough water

One of the important things to prevent colds is to drink enough water (1.8-2 liters per day). Water, juice, soup or warm lemonade with a little honey and ginger help clear nasal passages and prevent dehydration. Avoid drinking alcohol, coffee and carbonated drinks because they make dehydration worse.

Do exercise

Exercise is not only necessary to lose weight or build muscle, but also promotes increased resistance and prevents colds. Exercise improves circulation, promoting immune cells to function better. In this way, it helps the body fight infections. People can perform exercises such as walking, yoga, meditation, running and strength training according to their physical condition regularly.

Rinse mouth with warm water

Rinse your mouth every few hours with warm salt water. Salt water can reduce the severity of viral and bacterial infections. Respiratory tract infections can occur in medical conditions such as colds, flu, sore throat… It moistens a sore and itchy throat, creating comfort.

Add foods rich in vitamin C

Eating plenty of fruits and vegetables containing vitamin C also plays an important role, especially against viruses. Lemon juice, oranges, grapefruit, green leafy vegetables, and bell peppers all provide vitamin C. Adding fresh lemon juice to hot tea with honey reduces phlegm accumulation and sore throat.

Eat healthy

Maintain a healthy and balanced diet during cold and flu season to supplement an abundance of nutrients and keep your body healthy. Prioritize supplementing foods rich in zinc and vitamin D because these two nutrients help strengthen immunity and reduce the risk of disease. Foods rich in zinc (shellfish, red meat, nuts) and vitamin D (mushrooms, eggs, salmon, fortified orange juice).

Get enough sleep

Insomnia or poor sleep quality makes the body more susceptible to infection. Getting enough sleep is essential to increase the body’s defenses. A good night’s sleep stimulates the body to produce and release cytokines – proteins that target infection and inflammation. Adults need to ensure 7-8 hours of sleep every day to maintain the immune system.