Our immunity decreases along with the temperature, which makes us more prone to getting those annoying colds as the weather becomes colder. Although it’s not uncommon to develop a cold, making healthy lifestyle choices may dramatically improve your body’s resistance to illness. Listed below are some tried-and-true preventative measures for colds:
Prioritize Hand Hygiene
The best way to prevent the spread of cold viruses is to practice regular handwashing. Use soap and water for at least 20 seconds, particularly before eating, after using the toilet, and after being in public settings. In the absence of soap, hand sanitizer with at least 60% alcohol should be used.
Get Sufficient Sleep
Sufficient sleep is essential for maintaining a healthy immune system. Get between seven and nine hours of sleep a night. Establish a peaceful nighttime ritual and establish a sleep-conducive atmosphere by keeping your bedroom dark, quiet, and comfortable. Avoid bedtime distractions like a smartphone or tablet. Screens give off blue light that stops the production of melatonin, a hormone that controls sleep. This might mess up your circadian cycle, which can make it harder to fall asleep.
Maintain a Balanced Diet
Feed your body with foods that will strengthen your immune system. Make sure that your diet is full of healthy foods like fruits, vegetables, lean meats, and whole grains. Vitamins C and D, both of which may be obtained from citrus fruits and, in the case of vitamin D, from sun exposure, can help improve your immune response.
Stay Hydrated
By consuming enough fluids, mucous membranes are better able to fend off cold viruses. Drink 8 glasses of water every day, and if you’re suffering from a sore throat, try some warm liquids like herbal tea or broth.
Exercise Regularly
It has been shown that exercise may improve immunological function. Participate in some kind of moderately intense physical activity for at least half an hour on most days of the week. It may be anything as simple as brisk walking, cycling, or dancing; any kind of aerobic activity is beneficial to the immune system.
Manage Stress
Persistent stress weakens the immune system, making you susceptible to infections like the common cold. Meditation, yoga, and deep breathing techniques are all great ways to de-stress. This is another reason why we need to take breaks from our electronic devices. Stress levels might rise as a result of being constantly connected to social media or work-related messages, making it more difficult to unwind at the end of the day. Stress levels might rise because of concerns like FOMO and the need to immediately reply to communications.
By implementing these healthy habits, you will provide your body with the resources it needs to fend off cold viruses more successfully, keeping you stronger and healthier throughout the winter.
