How to avoid a cold: detailed instructions

Improving health through nutrition and exercise 

Limit your calorie intake. You may not have had a reason to restrict yourself to food and go on any kind of diet before, but now you have to do it. Studies show that people who eat 25% less than normal rarely get sick. Your cholesterol, triglyceride and blood pressure levels will be lower, leading to better health. But this does not mean that you need to starve, just eat a little less than usual. Vegans and vegetarians are best off avoiding store-bought foods that are high in sugar, salt, fat, and other harmful substances. 

Take vitamins for the immune system. Before you do this, talk to your doctor, who will tell you what vitamins and nutrients you are missing and recommend good vitamins. However, don’t forget to include foods high in vitamins A, C, D, iron, and zinc.

Go outside. Find an excuse to go outside, even if you think it’s cold. Your body needs oxygen to move and this gives your cells the boost they need. Dress warmly and go for a walk or run, take your dog for longer walks, go shopping a few blocks from your home. All you need is to be outside.

Exercise. Do cardio to get your heart pumping and your blood moving. It strengthens the immune system and also helps to lose weight, strengthen muscles and fight inflammation and disease. How does exercise help boost immunity? The thing is that during physical activity, white blood cells are produced that fight bad bacteria and viruses.

Eat healthy food. And again about food. Eat less processed food. Proper nutrition will make your body stronger and help keep your immune system in good shape. Drink enough water and try to eat organic foods. Eat greens, salads, bright (but natural) vegetables and fruits. Include ginger, oranges and garlic in your diet. 

Improving health with new habits

Learn to relax. Stress provokes a decrease in immunity. Lower cortisol levels keep your body healthy, but when you’re stressed, you sleep less, exercise less, and eat more, all of which lead to disease. There are stress hormones called glucocorticoids. In the long term, these hormones wreak havoc on your system by blocking other cells. When this happens, you become more susceptible to even the weakest viruses.

Think positively. It is important that your thoughts are positive. Research shows that happy people who don’t even care about getting sick don’t get sick! It turns out that positive thoughts produce more flu antibodies, though scientists still don’t understand why.

Be socially active. Research has long shown a link between loneliness and isolation from society and poor health. We are human beings and we need to be socially active. Spend time with friends, family, enjoy communication. Go in for sports with friends, thereby “killing” two birds with one stone. 

Avoid tobacco, alcohol and drugs. All this is detrimental to your health, weakening your body every day. These substances complicate things, make you addicted. Cigarettes, drugs and alcohol are toxins. Sometimes the effect of them is not even felt, but it is.

Sleep enough. This means every night. Adequate amount of sleep relieves stress and allows your body to recover from daily activities. A 2009 study found that people who get less than 7 hours of sleep increase their chances of catching a cold. With the pace of our lives, it can be difficult to get 7 hours of sleep every night, but it’s important if you want to stay healthy. Sleeping in before lunch on weekends is also not necessary, as this provokes more fatigue during the week.

Maintain hygiene. In addition to regular showering, you need to perform a minimum of hygiene procedures:

– Use hand sanitizer. Stay away from soap in public places as it can be contaminated with germs. Instead, choose a device with a dispenser. – Always dry your hands thoroughly. Wet hands can cultivate bacteria. – Brush your teeth, brush your tongue, floss, rinse your mouth. Our mouths are full of bacteria. Poor oral hygiene carries with it more serious diseases than the common cold, such as diabetes. 

Take hygiene to the next level. Here are a few things that go above and beyond the bare minimum but also help you be healthier:

– Wash your hands every time you come home. – Avoid doorknobs. Use a cloth or napkin to open doors in public places. If this is difficult, then do not touch your face with your hands after contact with the doors. – Wash your hands after contact with strangers. – When preparing food, wear special gloves. Don’t touch anything in public places. Use paper towels, toilet paper and tissues to flush the toilet, turn on the faucet, etc. And do not forget to dress for the weather, wear a scarf covering your throat, take an umbrella with you and wear waterproof shoes.

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