Aside from the beautiful landscapes and cozy evenings at home in the warmth, autumn and winter bring a high risk of colds and viruses, which is anything but pleasant. With the beginning of autumn and the approach of winter, the temperature amplitude increases, the cold days become more frequent and the risk of weakened immunity also increases. When you notice that a cold is attacking your body, you may think that your condition depends entirely on it and that there is nothing you can do about it. But that’s not really the case. There are simple and effective ways you can prevent a cold with home remedies as soon as you feel the first symptoms. In this detailed article, we will share various strategies and home remedies that you can use to prevent a cold and stay healthy and active.
As temperatures drop, cold and flu season approaches
Fight colds and flu without medication
How do you recognize a cold?
When temperatures drop, we spend more time indoors, which is inevitably accompanied by a sharp drop in vitamin D levels in the body, which in turn significantly weakens our immune system. This means that we become infected with colds and viruses more and more often. Colds are spread primarily through respiratory droplets when an infected person coughs, sneezes, or talks. You can also become infected by touching surfaces contaminated with cold viruses and then touching your nose, mouth, or eyes. But how can we tell if we’ve caught a cold or a more serious form of the disease like a virus or flu?
Colds are viral infections of the upper respiratory tract
The first step in preventing a cold is recognizing the first symptoms as soon as you feel them. The common cold is a special type of viral infection. It is caused by a group of viruses known as rhinoviruses, although other viruses such as coronaviruses can cause similar symptoms. Colds primarily affect the upper respiratory tract. Symptoms of a cold are generally mild and include a scratchy or sore throat, sneezing, congestion and fatigue. It’s important to pay attention to your body and take immediate action if you experience these symptoms. Early intervention can make a significant difference in the way your body fights the virus.
Wash your hands frequently during flu season
8 tips to prevent a cold
As soon as you feel the first symptoms of a cold, it is important to take immediate preventive measures. There are many ways you can prevent the onset of a cold or shorten its duration. Here’s what you can do to fight a cold or avoid it altogether:
Sneezing, a runny nose or a ticklish throat are usually signs of a cold
#1. Drink plenty of fluids
Drinking plenty of fluids is an essential step in preventing a cold. Good hydration helps keep the membranes in the respiratory and digestive organs moist. This is important because these membranes act as a barrier against pathogens, including the common cold. Drinking fluids also eliminates toxins from the body, which can help the immune system function optimally. The best way to stay hydrated is plain water. Aim to drink at least 8 cups of water per day. Also drink herbal teas, e.g. E.g. chamomile, ginger or peppermint. They not only ensure hydration, but can also have a calming and immune-boosting effect.
Good hydration is important for a strong immune system
#2. Take more vitamin C
Increasing your intake of vitamin C is an important step in preventing colds. Vitamin C is known for its immune-boosting properties and is a powerful antioxidant. It plays a crucial role in the production and activation of white blood cells, which are responsible for fighting infections. This vitamin can help relieve some cold symptoms, such as a sore throat and nasal congestion, by reducing inflammation. If you have a cold, you should take 1,000 milligrams a day, but not too much, otherwise it may cause diarrhea or other stomach upset.
Take vitamin C through fruit or tablets
#3. Get enough rest
Do you feel unbalanced? Fatigue can pave the way for a cold because stress causes the body to release excess cortisol, a hormone that can weaken the immune system’s ability to fight infections. So make rest your priority. If you feel that a cold is coming on, you should get enough rest and sleep. This gives your immune system the best chance of fighting the infection. Do yoga, meditate, go for a daily walk in nature, or take time after work to cook with the family. Aim for seven to nine hours of sleep per night.
It’s important to get enough sleep if you feel like you’re getting sick
#4. Increase your vitamin D consumption
Studies show that people who don’t get enough vitamin D are much more likely to suffer from an upper respiratory tract infection that causes coughing, a scratchy throat, or a stuffy nose. Natural sunlight helps the body synthesize vitamin D. However, sunlight can be scarce in winter. If you can’t get enough sun exposure, taking vitamin D supplements may help. Foods that are good sources of vitamin D include egg yolks, mushrooms, salmon, canned tuna and beef liver.
It is important to get enough vitamin D during the cold months
#5. Take more zinc
Studies have shown that zinc can reduce the growth of viruses. Additionally, taking it appears to reduce the duration and severity of symptoms once they occur. Zinc can help relieve certain cold symptoms, such as a sore throat and stuffy nose, by reducing inflammation and providing a calming effect. You can increase your zinc intake through your diet by consuming foods rich in zinc. Meat, tofu, oysters and lentils are good sources of this mineral. If you have difficulty meeting your zinc needs through diet or want to ensure consistent intake, you may consider zinc supplements.
Increase zinc and vitamin intake during cold months
#6. Take apple cider vinegar
The vitamins and minerals contained in apple cider vinegar can support your immunity, which is important when fighting a cold. Although consuming vinegar is not a miracle cure, it can be part of your diet and help your immune system fight infections. A tablespoon of apple cider vinegar in a glass of water every three hours helps destroy microbial pathogens. And if we do not manage to stop the development of the virus in time, you can relieve the symptoms. Apple cider vinegar can help relieve the pain and irritation in your throat that often accompanies a cold. Simply add one to two tablespoons of apple cider vinegar to a glass of warm water and gargle with this mixture. It is always advisable to consult a doctor, especially if symptoms are severe or persist for a long period of time.
Vinegar smells unpleasant, but is an extremely effective remedy
#7. Preventing colds with aromatherapy
Aromatherapy can help relieve cold and flu symptoms, relieve respiratory distress, and promote overall well-being. Certain essential oils like eucalyptus, peppermint, and tea tree can help with a runny and stuffy nose. To treat a sore throat, you can add a drop of tea tree oil to a glass of warm water and gargle without swallowing the liquid. Lavender oil is known for its calming and relaxing properties. Use it in a diffuser or add a few drops to a warm bath to relax. Lemon oil is rich in vitamin C and has a refreshing aroma.
Essential oils can protect you from a cold
#8th. Preventing colds with propolis
Propolis, or bee pollen, is one of the broadest spectrum antimicrobial compounds. It is a rich source of caffeic acid and apigenin, two very important compounds that strengthen the immune system. Propolis can help relieve the inflammation in the throat and respiratory tract that often occurs with colds. Before you start taking propolis, you should consult a doctor, especially if you are pregnant, breastfeeding, have allergies, or suffer from other health problems.
Propolis is guaranteed to help you against colds