What is the contagious period of a cold?The active disease is considered to last up to 7 days, with an incubation period of 3 to 4 days.
How to avoid the flu when it is starting?Once flu symptoms start there is no way to avoid illness. However, it is very important that you take steps to prevent symptoms from becoming severe or complicated by a bacterial respiratory infection.
The most important thing is to stay hydrated, maintain a good diet. Include vitamin C and zinc supplements. You can also use probiotics.
How to avoid a cold that is starting?A cold is a viral illness. Viruses have a short cycle in the human body and there are no antiviral drugs for the common cold. Therefore, measures should be taken to strengthen the immune system and prevent symptoms from progressing for a long time: sleep well, eat properly, maintain good hydration, and add some supplement of vitamin C, ginseng, probiotics, or zinc.
Also take care of the people around you in your family group or people close to your work or study and avoid infecting them.
For this we have organized for you 20 effective ways to prevent the flu. Let's get to know them.
1. Avoid alcohol consumptionDrinking alcohol interferes with the quality of your sleep, which increases your chance of getting sick from not getting enough rest.
It is known that drinking alcohol at night can disrupt your REM sleep, paradoxical sleep that is the most repairing part of it.
Drinking a lot of these beverages also affects the functioning of your immune cells, which leaves you prone to developing infectious diseases.(Reference)
2. Clean your spaces inside the gymGyms are often places that collect dirt and germs from sweat and sweaty towels. To avoid contact with these microorganisms as much as possible, place a clean towel on the benches before sitting down.
Before grabbing equipment, weights, or other training tools, first clean them with antibacterial towels.
3. Manage your stressStress weakens your immune system, making you more likely to catch a cold or the flu than a more serene person (Reference).
Try to avoid stressful situations. Look for recreational activities or exercises to keep your mind busy.
4. Clean up your office spaceClean with disinfectant at least once a week, even if it appears to be clean, anything that comes in contact with other people such as the copier keyboard, microwave, elevator buttons and a chair armrest.
Rhinoviruses, responsible for the flu, can live on surfaces for up to 48 hours (Reference).
5. Include enough protein in your diet
Research has concluded that protein-poor diets deplete the immune system (Reference). To avoid this, eat fish, yogurt and eggs, foods rich in protein.
6. Take probioticsPositive bacteria that keep you healthy and protected from hostile bacteria.
One study found that taking probiotics regularly reduces the incidence of upper respiratory infections, such as cold and flu viruses (Reference).
Yogurt, olives, raw cheese, milk kefir, water kefir and pickles are rich in probiotics.
7. Drink plenty of tea
Drinking tea and breathing its vapor stimulates the cilia or hair follicles of the nose, which efficiently eliminates germs.
Lemon slims mucus and honey is antibacterial, properties that make it the best tea complement to prevent cold. (Reference)
8. Take a zinc supplementAccording to the Mayo Clinic, zinc can prevent the rhinovirus from multiplying and lodging in the mucous membranes of the throat and nose. (Reference)
The mineral functions more efficiently in syrup or tablet because the substance remains in the throat and comes into direct contact with the rhinovirus.
Despite these advances, science demands more controlled studies to demonstrate the effectiveness and safety of zinc in preventing colds.
9. Drink plenty of fluids
One study found that staying hydrated boosts a specific immune response, allowing the body to kill viruses faster.
Drink plenty of water, 6 to 8 glasses per day, and avoid caffeinated beverages.
10. Clean your noseA daily nasal wash with a syringe helps to eliminate viruses and nasal secretions.
Buy your nasal saline irrigation at any pharmacy or prepare one at home. Mix three teaspoons of iodine-free salt with one teaspoon of baking soda. Then use a teaspoon of this mixture in a cup with water and you're done.
11. ExerciseIn addition to boosting your appearance and mood, exercise also improves your immune system by preventing the spread of colds and flu.
One study found that obese and overweight people are more likely to suffer injuries and diseases (Reference)
Exercises don't have to be strenuous, you just have to be on record. Start with routines that you can tolerate for at least 30 minutes a day, three times a week.
12. Get a massageGetting massages at least once a month helps to get rid of stress and increase circulation, which improves your immune system by nourishing cells with more oxygen and blood.
13. Eat wellA study in older adults found that eating lots of nutrients improves the immune system and helps prevent diseases such as the flu.
14. Get enough sleepMany studies have found that 8 or more hours of sleep at night is critical to maintaining a healthy immune system. Lack of sleep or poor quality sleep is associated with a decrease in your defenses (Reference).
15. Wash your hands oftenThe value of hand washing is underestimated, yet it is one of the most effective ways to prevent the spread of a cold or flu.
A scientific study revealed that young people who washed their hands more frequently had fewer infections with the flu than those who did not (Reference).
16. Eliminates tricksBiting your nails or sucking on your fingers when you eat makes it easier for germs and viruses to get into your body.
Don't touch your eyes, nose, or mouth with your hands, because this is one of the ways germs enter your body and become an upper respiratory infection.
Avoid touching surfaces in public places such as stair railings or sinks in bathrooms because they are full of bacteria. (Reference)
17. ExhaleExhale gently and slowly as you pass a person who has sneezed or coughed. Do it until you get a few feet away from it. This will prevent you from inhaling the polluted air.
According to a study by the University of Wisconsin, United States, your mind is capable of reducing the chances of getting the flu by up to 50% (Reference).
The study included 51 people who did meditation exercises. They recorded 13 fewer illnesses and 51 fewer sick days than the control group during a flu season.
This result is probably a consequence of the reduction in the physical effects of stress, which weakens the immune system.
19. Clean the mobileYour mobile phone can collect more bacteria than a public toilet. So clean it with a sanitizing wipe that eliminates the microorganisms that potentially enter your mouth.
Avoid using your phone in the bathroom or while eating. (Reference)
20. Don't eat sweetsA study by Loma Linda University in the United States found that eating 6 tablespoons of sugar in orange juice or a sugary drink weakens the white blood cells responsible for fighting infections.
The researchers found that the immune system slows down for several hours after eating or drinking sugar, so your resistance to infection will decrease significantly if you drink several sodas a day.
These are the best steps you can take and help you prevent a cold or flu.
Whether or not you get the flu or a cold is now up to you. It's up to you to spend days in bed or enjoy the winter with typical activities of this season.
What are the symptoms of a common cold?The main symptoms of a common cold are:
- Crystalline nasal mucus (medically called anterior rhinorrhea hyaline)
- Nasal congestion and obstruction
- Throat irritation
- Dry cough
- Fever or breakage
- General malaise
- Lack of appetite