Winter is a magical season filled with cozy blankets, hot cocoa, and festive celebrations. Let’s be a little realistic as well, winter is also the time of year when colds and flu seem to thrive. Various viruses will cause the common cold, which is highly contagious and can make you feel miserable for days. Luckily, there are a few effective ways to alleviate the risk of developing cold during the winter months. Further, let’s dive into this blog to explore the best ways to stay healthy and avoid colds this winter.
Table of Contents
How to avoid colds in winter?
Boost your immune system:
Always remember that a strong immune system is your first line of defense against cold and fever. Further, let’s see how to boost your immune system:
- Follow diets rich in nutrients:
- Concentrate on whole foods: Eat more fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. These foods offer crucial vitamins and minerals that support immune function.
- Vitamin C: Typically, vitamin C is commonly found in citrus fruits, bell peppers, and broccoli. Simply, vitamin C greatly assists in enhancing your immune health.
- Zinc: Foods such as nuts, seeds, legumes, and shellfish are rich in zinc, which assists in fighting off infections.
- Probiotics: Yogurt and other fermented foods promote a healthy gut, which is closely connected to immune health.
- Stay hydrated:
- Drinking sufficient water assists in flushing out toxins from your mucous and maintains your mucus membranes moist, which acts as a barrier against viruses. If you feel like even after taking all the possible steps, your cold is not alleviating, consider reaching out to the general medicine specialist in Coimbatore to get the desired outcomes.
- Get sufficient sleep:
- Try to sleep at least for 7 to 9 hours each night. Sleep is significant for immune function, simply your body repairs and regenerates when you are resting.
- Take supplements:
- In case your diet is lacking certain nutrients, consider taking supplements such as vitamin D, vitamin C, or zinc. Also, remember that always before consuming any new supplements, discuss that with your doctor.
Practice good hygiene habits:
Typically, cold spreads through respiratory droplets and touching the contaminated surface. Practising good hygiene will significantly lower the risk of infection.
Often wash your hands:
- Use warm water and soap, and scrub at least for 20 seconds. Most importantly, pay special attention to washing your hands prior to eating, after using washrooms, and after exposing yourself in public places.
- In case water and soap are not available, consider using alcohol-based hand sanitizer.
Don’t touch your face:
- Individuals’ eyes, noses, and mouths remain as an entry point for viruses. So don’t touch your face more frequently, notably with unwashed hands.
Cover your nose and mouth:
- Whenever sneezing or coughing, use the inside of your elbow or tissue to prevent the spread of germs. Dispose of those tissues with no time and later wash your hands.
Disinfect often touched surfaces:
- Frequently clean doorknobs, switches, mobile phones, keyboards, and several other surfaces that are touched often.
Stay active:
When exercising daily, your immune system will be strengthened and reduce your risk of catching a common sickness in winter.
Regular exercise:
- Try to do moderate exercise, at least for 30 minutes most days of the week. Activities such as walking, jogging, dancing, and yoga can all be beneficial.
- Exercise enhances your circulation, which assists immune cells move through your body more efficiently.
Safely engage in outdoor activities:
- In case, you are a person who likes to exercise in outdoors during the winter, consider dressing in layers to stay warm and dry. Cold, wet conditions can weaken your immune response.
Manage stress:
Persistent stress will weaken your immune system and will make you more susceptible to colds. Further, let’s see how to keep your stress in check:
Practice relaxation techniques:
- Do deep breathing, meditation, or mindfulness exercises to reduce stress levels.
Stay connected:
- Social support is also crucial for mental health. Spend more time with loved ones, even if it’s virtual.
Prioritize self-care:
- Segregate time for activities you enjoy, it can be reading, having a bath, or listening to music.
Stay away from sick individuals:
As mentioned above, colds are highly contagious, so it’s better to stay away from individuals who are affected by the common cold or any type of sickness.
Maintain a distance:
- If anyone around you is coughing or sneezing, try to maintain a safe distance.
Stay indoors when sick:
- Whenever feeling sick, plan to stay at home to prevent the spreading of germs to others.
Dress appropriately for the weather:
Cold weather is not the sole reason for your cold, but being wet and cold will weaken your immune system, making you more susceptible to infections.
Layer up:
- Use warm, breathable layers to protect yourself from the cold. Never miss your hat, scarf, and gloves.
Keep your feet warm and dry:
- Wet, cold feet can alleviate your body’s resistance to infections. Wear waterproof boots and warm socks.
Stay at home during extreme weather:
Extreme winter weather will stress your body and make you more susceptible to illness.
Limit time outdoors:
- Notably, on cold and windy days, plan to stay indoors as much as possible.
Use a humidifier:
- Indoor heating can dry out the air, which may affect your respiratory system. A humidifier can moisten the air and assist in keeping your mucous membranes healthy. Simply, whenever you feel like your symptoms are getting severe, consider reaching out to the general medicine hospital in Coimbatore to get appropriate treatment for your cold.
Avoid smoking and limit alcohol:
Both smoking and binge alcohol consumption can impair your immune system and surge your respiratory infection risks.
Quit smoking:
- Tobacco will affect your respiratory tract and it paves the way for viruses to take hold. If you smoke, consider quitting or seeking help to reduce the habit.
Moderate your alcohol consumption:
- Binge alcohol consumption can affect your immune function. So consider sticking to moderate drinking guidelines.
Final thoughts:
In conclusion, we can say that a combination of approaches is required to avoid colds in winter following healthy habits, practising good hygiene, staying active, managing stress, and taking care of your overall well-being, can greatly improve your condition. Always remember that prevention is better than cure, so incorporate these tips into your daily routine today.