Prevention of colds

Colds are undeniably the most common in the world. They affect people of all ages, from infants to the elderly and elderly. But the severity of the disease, its duration and possible consequences vary significantly. They depend not only on the type of virus, its aggressiveness and contagiousness, but also on the characteristics of the organism.

The immune system is our main defender against infections; how we will get sick depends on its activity and effective work: easily and without complications or severely. Given the fact that there are no effective drugs against most viruses that cause ARVI, it is the prevention of colds that is the basis of health. During the coronavirus pandemic, the prevention of any respiratory viral infection is extremely relevant. If we talk about the problem as a whole, there are two areas of prevention:

• preventing infection with the virus, creating conditions when contact with it is impossible;
• increasing the body’s defenses, creating immunity when the virus enters the body does not lead to illness.

Effective means of preventing colds

Immunity is a universal means of protection that nature has given us to fight external aggressors and internal transformations. The main task of immunity is to fight any foreign cells and substances that enter the body or form inside one’s own body.

If the immune system is strong, viruses bypass you, but as soon as it “relaxes” a little, the bacteria literally break through the defenses, and the person becomes infected. Everyone wants to stay healthy, but are there effective means of preventing colds?

Vaccination, use of sera

Specific measures are effective, but aimed at a specific infection – this is the creation of vaccines or sera that prevent infection. Vaccines contain live attenuated viruses, killed pathogens, or virus particles. They cause the body to produce its own antibodies against the pathogen. This allows the body to quickly neutralize it when it encounters a real virus.

Serum or plasma of those who have recovered is also an option for active prevention, but due to the introduction of ready-made antibodies that help to quickly neutralize the virus if it enters the body. The protection period of these drugs is shorter than that of vaccines. But they can help in emergency cases, when the risk of infection after contact is very high, and it’s impossible for a person to get sick.

Non-specific methods of protection

Today you can find a lot of recipes to strengthen the immune system, including through herbal remedies, traditional medicine, supplements, certain foods, taking medications. It is important to emphasize that all of them have a certain efficiency, but not 100%. The reactions of the body are individual, and strengthening the immune system is achieved only by a set of measures, combined with a healthy lifestyle and activity.

Let’s discuss the most common and effective cold prevention measures.

Look after your gut health

Bacteria are everywhere: on the skin, hair and nails, as well as inside the body. In our gut, these organisms are called the gut microbiome. Microbial imbalance affects the immune system, weakening it. This has already been proven by studies, and it has been found that up to 70% of immune cells are located in the intestinal walls, one way or another, in contact with the flora. The use of prebiotics and probiotics to improve gut health helps to balance the microflora and enhance immune defenses in general. The most useful are pro- and prebiotic foods. Eat plant foods and whole grains to get prebiotics (a breeding ground for bacteria). Probiotic foods contain living organisms. Fermented foods including yogurt, sauerkraut, and kimchi are good sources of probiotics.

Give up bad habits

Smoking and drinking alcohol in excessive doses is a constant poisoning of the body. It leads to the tension of the immune system, which strenuously fights cell damage. Alcohol strains the liver, namely, it synthesizes protective immunoglobulins to fight viruses. In addition, the products of alcohol metabolism lead to suppression of the activity of immune cells.

If you need another reason to quit smoking, this bad habit impairs the body’s ability to fight infection. First, the protective properties of the mucous membranes of the respiratory system are reduced. Secondly, combustion products irritate the mucous membranes, provoke chronic inflammation, which depletes the immune system. Thirdly, chronic hypoxia reduces the functional reserves of the body.

Avoid stress

Chronic stress seriously reduces the quality of life and affects all body systems, from the immune system to metabolism. Stress is directly related to protecting life, and when we find ourselves in a dangerous situation, we experience an adrenaline rush that slows down other basic functions to give us the energy we need to escape safely. But when this stress continues from day to day, the constant excess of stress hormones drains the body’s resources.

Effective stress relievers are varied. For some, hobbies, yoga classes, or taking a hot bath, a little personal time, helps. Each of these activities will relax you and give your immune system the support it needs to prevent colds.

Keep a daily routine and get enough sleep

If you don’t get enough sleep, suffer from insomnia, increase your risk of getting sick, and prolong the time of infection, there is research evidence that if you don’t get at least seven hours of sleep every night, your chances of getting sick increase 3 times. This is due to the fact that while you sleep, your body uses this time to recover and maintain the efficiency of all systems.

To get sick less often, try to sleep 7-8 hours a day. If you’re already feeling unwell, make sleep a priority. The more time you can rest, the faster your body can get your immune system up and running.

Replenish Vitamin D

While cold weather alone does not cause colds and flu, the fact that so many people spend a lot of time indoors due to inclement weather certainly contributes to the spread of cold-causing viruses. This may be partly due to the fact that during the winter months, most people are deficient in vitamin D, which can be obtained from exposure to the sun.

Vitamin D strengthens the immune system and helps fight disease. It is estimated that up to 90% of adults do not get enough of this vital nutrient. So, if you are not in the sun for at least 10-15 minutes a day, you should take vitamin D supplements.

Be active

Regular exercise has been proven to boost immune defenses. On average, you need to devote about 150 minutes a week to classes. Exercise increases the production of microphages, cells that attack bacteria that cause some upper respiratory infections. Physical activity increases the circulation of immune cells in the blood and tissues, and they help fight viruses and harmful bacteria.

Eat lots of fruits and vegetables

The body in the process of metabolism produces harmful free radicals. There are especially many of them when the body is defending itself from infection. Free radicals are molecules associated with chronic diseases such as heart disease, diabetes, and cancer. Antioxidants, substances found in abundance in many plant foods, help protect your cells from damage caused by free radicals. Foods high in antioxidants are:

• zucchini;
• beans;
• beet;
• blackberry;
• blueberry;
• dark chocolate;
• plums;
• strawberries;
• all varieties of cabbage;
• spinach;
• sunflower seeds;
• walnuts.

Cut back on sugar

Eating foods containing sugar has a temporary negative effect on the immune system. Added sugar found in processed foods such as cookies and sweets, cakes, and desserts can weaken the ability of white blood cells to fight bacteria and viruses. This compromises the ability of your immune system to protect your health. If you want something sweet, eat fruits – it’s good for the immune system.

Folk medicine and vitamins

There are many plants that have an immunostimulating and restorative effect. But before using echinacea, lemongrass, garlic, ginger, lemon, vitamin complexes and minerals (zinc, selenium), it is important to talk to your doctor. Not always these methods will be useful, and often the problem of frequent illnesses will not be solved only by these means. In addition, some people may not be able to take herbal supplements.

Popular questions and answers

Are vitamins really effective for preventing SARS and answers other popular questions MD, ENT surgeon Konstantin Dobretsov.