How to Avoid Colds and Flu: Simple Rules

You don't have to become a hermit, take a taxi to work, and go shopping only at night. But if possible, plan your activities so as not to get caught in rush hour. The fact is that the pathogens of flu and colds quickly multiply their forces and spread among a large number of people. If you often have to be in a crowd in a closed room, try not to touch your nose, lips, and eyes: these parts of the face are most quickly affected by bacteria (1).

The main way to combat the spread of bacteria and viruses is to follow simple hygiene rules. ARVI and flu remain and multiply on household items in public places, so it is especially important to wash your hands immediately after coming home. If you decide to have a snack on the go and there is no way to wash your hands, a sanitizer that is convenient to carry with you in your bag will do.

Hygiene helps fight viruses

One of the hygiene rules that it's time to abandon is covering your mouth with your hand when sneezing. It's best to sneeze into a napkin, but if you don't have a handkerchief at hand, you can do it into the crook of your elbow. This way, bacteria and viruses won't get on your hands and fly around the room, causing a decrease in the immunity of your colleagues or bus passengers. This will reduce the risk of infecting others, although it won't save you from the onset of the disease. Be sure to throw away the used napkin and wash your hands afterwards.

If you want to visit a friend who has a cold, take a medical mask with you. It is advisable not to linger while visiting a sick person, but to quickly go out into the fresh air, where viruses have a much lower chance of infecting the body. Do not forget about the rules of hygiene, after contact with an infected person this is especially important.

You can wipe your desk and surrounding objects with disinfectant wet wipes. Flu and cold viruses are literally in the air, so it is necessary to ventilate the room (2). It is better to leave the room so as not to sit in a draft and not get too cold.

Frosty air does not add moisture to the room, it only refreshes and cools it. Heating makes the air in the room dry and irritates the mucous membranes. A humidifier and spraying water from a spray bottle will help solve the problem. Keep in mind that without ventilation of a warm room in which cold carriers may be, viruses develop even faster (3), so humidification and ventilation should be organized alternately.

The main way to combat acute respiratory viral infections and flu is to make the body resistant to them (4). Strength for immunity should be drawn from adequate rest, a healthy lifestyle and proper nutrition. Diversify your diet with vegetables and fruits. In agreement with your doctor, you can add vitamin complexes. Try to get enough sleep, include aerobic exercise in your schedule and limit alcohol consumption.

Modern vaccinations develop immunity against the disease, so consult with your physician about possible vaccination. There are several types and subtypes of influenza, and vaccines contain the most common variants, significantly reducing the risk of contracting viruses that are common that season (5).

Get vaccinated before the disease season starts

Research by Dr. Dilwar Hussain of the Indian Institute of Technology, Guwahati, confirms that psychological stress depresses bodily functions and can cause illness and decreased immunity (6). Increased levels of the hormone cortisol are not only harmful to physical well-being but also to beauty: it causes flaking of the skin, makes hair dull and contributes to acne.

According to WHO (7), flu manifests itself suddenly and with acute symptoms: joint, headache and muscle pain, cough, high temperature. You won’t be able to get back on your feet quickly, the body needs proper rest and recovery. And some people prefer to endure colds on their feet, because a slight runny nose, slight fever or cough do not interfere with everyday activities much. This is wrong! Firstly, by going to work with such symptoms, you aggravate the course of the disease and provoke complications. Secondly, you put others at risk, increasing the development of the virus in the external environment. Stay home and consult a doctor if you feel unwell in this way.

Timely rest is an excellent remedy for immunity

11. Take Vitamin D

In the autumn and winter, the body lacks sunlight, thanks to which vitamin D is produced. Its deficiency can lead to cardiovascular diseases and weakened immunity. To prevent vitamin D deficiency, an adult is recommended to receive at least 600-800 IU per day, and in case of insufficiency – at least 1500-2000 IU. You can replenish the substance in the body by adding foods rich in it to your diet. First of all, these are fatty fish: wild salmon, tuna and sardines, as well as other products: egg yolks, beef liver, butter and milk.

12. Eliminate alcohol

A new study shows that drinking alcohol can damage the body’s dendritic cells, a vital component of the immune system. Increasing alcohol consumption over time can make a person more susceptible to bacterial and viral infections (8). The study, published in the journal Clinical and Vaccine Immunology, compared the dendritic cell and immune system responses of mice given alcohol to a second group of mice that were not given alcohol. The first group had significantly lower immunity. Doctors believe this may explain why vaccines are less effective in people with alcohol addiction.

What to do to avoid getting sick

There are actually few preventive measures. But they are all quite simple and can become part of daily household rituals. To reduce the risk of infection, it is enough to observe basic hygiene standards, eat right, take care of yourself, limiting contact with sick people and overwork. Add vitamin-rich dishes to your menu, do wet cleaning and do not be afraid to ventilate the room, despite the fact that the air is already cool. To protect yourself from the flu, get vaccinated, now this is the most effective means of preventing the disease.