Prevention of colds in the cold season

Prevention of colds in the cold season

I. Introduction: Understanding threats and preparation for protection

The cold season is a period of increased activity of viruses and bacteria that cause acute respiratory viral infections (SARS), popularly known as colds. A decrease in temperature, high humidity (in some regions), a lack of sunlight and vitamin D, as well as a more frequent stay in closed, poorly ventilated rooms create an ideal environment for the spread of infections. Understanding these factors and taking proactive measures is a key element of successful prevention.

II. Strengthening the immune system: Health foundation

The immune system is a natural protective mechanism of the body that can fight pathogens. Strengthening immunity is a fundamental aspect of the prevention of colds.

A. Nutrition: a balanced diet – the key to strong immunity

1. Vitamins and minerals:

   • Vitamin C: A powerful antioxidant that stimulates the production of leukocytes fighting infections. Sources: citrus fruits, kiwi, pepper, broccoli, rose hips. Recommended daily dose: 75-90 mg. During periods of increased risk of the disease, the dose can be increased, but it should be remembered about possible side effects (stomach disorder).
   • Vitamin D: Regulates immune cells and promotes the absorption of calcium. Vitamin D deficiency is associated with increased susceptibility to respiratory infections. Sources: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals). In the cold season, when there is little sunlight, it is recommended to take vitamin D additives. The dosage is determined by a doctor on the basis of blood test.
   • Vitamin E: Antioxidant protecting cells from damage. Sources: vegetable oils, nuts, seeds, green leafy vegetables.
   • Zinc: It is necessary for the normal functioning of immune cells. Sources: meat, poultry, seafood, legumes, nuts. Zinc deficiency can lead to a weakening of immunity.
   • Selenium: Antioxidant supporting the immune function. Sources: Brazilian nuts, tuna, eggs, mushrooms.
   • Iron: It is important for the transfer of oxygen and normal operation of the immune system. Sources: red meat, liver, legumes, dark green vegetables. Iron deficiency (anemia) reduces immune protection.
   • Copper: Participates in the work of immune cells and antioxidant enzymes. Sources: seafood, nuts, seeds, liver.

2. Squirrels:

   • Proteins are building material for immune cells and antibodies. It is necessary to include a sufficient amount of animal protein (meat, fish, poultry, eggs, dairy products) and vegetable (legumes, tofu, nuts, seeds) origin.

3. Probiotics and prebiotics:

   • Probiotics are living useful bacteria that support a healthy intestinal microflora. About 70% of immune cells are in the intestines, so intestinal health is directly related to immunity. Sources of probiotics: yogurt, kefir, sauerkraut, kimchi, tea mushroom.
   • Prebiotics are dietary fibers that serve as food for beneficial bacteria in the intestines. Sources of prebiotics: onions, garlic, bananas, artichokes, asparagus.

4. Sugar consumption restriction:

   • Excessive sugar consumption suppresses the immune system, reduces the activity of leukocytes and increases the risk of inflammatory processes. The consumption of sweet drinks, sweets, pastries and other products with a high sugar content should be limited.

5. Sufficient water consumption:

   • Water is necessary to maintain the normal functioning of all organs and systems of the body, including the immune system. Sufficient water consumption (at least 1.5-2 liters per day) helps to remove toxins and maintain optimal hydration of the mucous membranes, which are a barrier to infections.

B. Physical activity: movement – life and immunity

1. Regular moderate physical activity:

   • Moderate physical exercises (walking, running, swimming, cycling, dancing) improve blood circulation, stimulate the production of immune cells and reduce stress. It is recommended to engage in physical exercises at least 30 minutes a day, 5 days a week.
   • Avoid overtraining, as intense physical activity can temporarily suppress the immune system.

2. Walks in the fresh air:

   • Walks in the fresh air saturate the body with oxygen, improve the mood and strengthen immunity. Try to walk daily, even in cold weather, dressing in the weather.

3. Exercises for the respiratory system:

   • Respiratory exercises (for example, diaphragmatic breathing) improve the ventilation of the lungs, strengthen the respiratory muscles and help cleanse the respiratory tract from mucus and germs.

C. Healthy sleep: restoration and protection

1. Sufficient duration of sleep:

   • During sleep, the body is restored and strengthens the immune system. Adults need to sleep 7-8 hours a day, children-9-11 hours.

2. Regular sleep mode:

   • Try to go to bed and get up at the same time every day, even on the weekend, to normalize circus rhythms and improve sleep quality.

3. Creating comfortable sleep conditions:

   • Provide silence, darkness and cool temperature in the bedroom. Avoid the use of electronic devices before bedtime, since the blue light emitted by them suppresses the production of melatonin – sleep hormone.

D. Stress Management: Reducing the load on immunity

1. Chronic stress and immunity:

   • Chronic stress suppresses the immune system, increasing the risk of infectious diseases.

2. Stress reduction methods:

   • Meditation and relaxation: The practice of meditation and relaxation helps to reduce stress and improve overall well -being.
   • Yoga and Tai-Chi: These practices combine physical exercises with breathing techniques, contributing to relaxation and reduction of stress.
   • Communication with loved ones: Support for friends and family helps to cope with stress and improve mood.
   • Hobbies and hobbies: Classes of your favorite business distract from problems and help to relax.
   • Natural walks: Staying in nature reduces stress levels and improves mood.
   • Information noise restriction: Excessive news and information consumption can increase stress. Try to limit the time spent on watching news and on social networks.

E. Refusal of bad habits: strengthening the immune system

1. Smoking:

   • Smoking weakens the immune system, damages the mucous membranes of the respiratory tract and increases the risk of respiratory infections.

2. Alcohol abuse:

   • Excessive alcohol consumption suppresses the immune system and increases the risk of various diseases.

III. Hygiene: protection against the spread of infections

Compliance with personal hygiene rules is one of the most effective ways to prevent the spread of colds.

A. Washing hands: A simple and effective means of protection

1. The correct technique of washing hands:

   • Wash your hands thoroughly with soap under running water for at least 20 seconds.
   • Pay attention to the areas between the fingers, under the nails and the back of the palms.
   • Use antibacterial soap, if necessary, but do not abuse it, since it can disrupt the balance of skin microflora.

2. When you need to wash your hands:

   • After visiting public places.
   • Before cooking and eating.
   • After contact with animals.
   • After coughing or sneezing.
   • After using the toilet.
   • After contact with a sick person.

3. Using hand antiseptics:

   • If there is no way to wash your hands with soap and water, use an alcohol -based antiseptic (at least 60% alcohol).

B. Ventilation of the premises: ensuring clean air

1. Regular ventilation:

   • Prevent the rooms regularly, especially in the cold season, to ensure the circulation of fresh air and remove viruses and bacteria.
   • Open the windows for 10-15 minutes several times a day.

2. Wet cleaning:

   • Carry out the main cleaning of the premises to remove dust and microbes.

3. Using air humidifiers:

   • Dry air irritates the mucous membranes of the respiratory tract, making them more susceptible to infections. Use a humidifier to maintain optimal humidity in the room (40-60%).

C. Avoiding face touch: Prevention of infection

1. Limiting the touch of the face:

   • Try not to touch your face with your hands, especially the nose, mouth and eyes, since this is the main path of the penetration of viruses and bacteria into the body.

2. Using napkins:

   • If you need to touch your face, use a clean cloth or scarf.

D. Using masks: protection against airborne infections

1. Wearing a mask in public places:

   • During the period of epidemics, it is recommended to wear a mask in public places, especially in closed rooms with a large cluster of people.

2. Using a mask to a sick person:

   • If you are sick, wear a mask to prevent the spread of infection.

3. The right choice of mask:

   • Choose masks that fit tightly to the face and close the nose and mouth.
   • Change the mask regularly (every 2-3 hours or more often if it has become wet).

E. Compliance with coughing etiquette and sneezing: Protection of others

1. Covering the mouth and nose:

   • When coughing and sneezing, cover the mouth and nose with a disposable cloth or the bend of the elbow.

2. Disposal of napkins:

   • The used napkins immediately throw it into the garbage bucket.

3. Washing hands after coughing and sneezing:

   • After coughing and sneezing, wash your hands thoroughly with soap and water.

IV. Medical preventive measures: strengthening protection

In addition to general recommendations for strengthening immunity and observing hygiene, there are medical preventive measures that can help reduce the risk of the disease.

A. Vaccination: the most effective way to prevent

1. Influenzation against influenza:

   • Influenza is a serious respiratory disease that can lead to serious complications, especially in older people, children and people with chronic diseases.
   • Influenzation against influenza is the most effective way to protect against this disease.
   • Vaccination is recommended to be carried out annually, since the influenza viruses are constantly mutating.

2. Vaccination against pneumococcal infection:

   • Pneumococcal infection can cause pneumonia, meningitis and other serious diseases.
   • Vaccination against pneumococcal infection is recommended for older people, children and people with chronic diseases.

B. The use of antiviral drugs: preventive treatment

1. Preventive use of antiviral drugs:

   • In some cases, for example, when in contact with a patient, the doctor may prescribe the preventive use of antiviral drugs.
   • The use of antiviral drugs should be carried out only as prescribed by a doctor and strictly follow the recommendations for the dosage and duration of treatment.

C. The use of immunomodulators and immunostimulants: Support for immunity

1. Immunomodulators and immunostimulants:

   • Immunomodulators and immunostimulants are drugs that can affect the immune system.
   • The use of immunomodulators and immunostimulants should be carried out only as prescribed by a doctor and under his supervision, since these drugs can have side effects.

D. Consultation with a doctor: an individual approach to prevention

1. The importance of consulting a doctor:

   • Before using any preventive measures, especially medical ones, you need to consult a doctor.
   • The doctor will be able to evaluate your health status, determine risk factors and develop an individual prevention plan.

V. Folk remedies: additional support

Folk remedies can be useful as an addition to the main methods of preventing colds. However, it should be remembered that folk remedies are not a replacement for full treatment and consultation with a doctor.

A. Garlic and onions: natural antiseptics

1. Phytoncides:

   • Garlic and onions contain phytoncides – substances that have antimicrobial properties.

2. Eat in food:

   • Regular use of garlic and onions can help strengthen the immune system and protect the body from infections.

3. Inhalations:

   • Inhalations with garlic or onions can help alleviate the symptoms of colds.

B. Honey: natural antioxidant and antiseptic

1. Antioxidant and antiseptic properties:

   • Honey has antioxidant and antiseptic properties.

2. Eat in food:

   • Eating honey in food can help strengthen the immune system and alleviate the symptoms of colds.

3. Add to tea:

   • Adding honey to warm tea can help soften the soften in the throat and alleviate the cough.

C. Ginger: anti -inflammatory and antioxidant

1. Anti -inflammatory and antioxidant properties:

   • Ginger has anti -inflammatory and antioxidant properties.

2. Ginger tea:

   • Preparation and use of ginger tea can help strengthen the immune system and alleviate the symptoms of colds.

3. Add to dishes:

   • Adding ginger to various dishes can help strengthen the immune system and improve the taste of food.

D. Rosehip: Vitamin C source

1. High content of vitamin C:

   • Rosehip is a rich source of vitamin C, which is necessary to strengthen the immune system.

2. Rosehip decoction:

   • The preparation and use of rosehip decoction can help strengthen the immune system and protect the body from infections.

E. Herbal teas: body support

1. Chamomile:

   • Chamomile has anti -inflammatory and soothing properties. Chamomile tea can help alleviate the symptoms of colds and improve sleep.

2. Linden:

   • Lipa has giving and anti -inflammatory properties. Linden tea can help lower the temperature and alleviate the symptoms of colds.

3. SOUTINATEA:

   • Echinacea has immunostimulating properties. Echinacea tea can help strengthen the immune system and protect the body from infections.

VI. Conclusion: Active approach to health

The prevention of colds in the cold season requires an integrated approach, including strengthening the immune system, observing hygiene, medical preventive measures and the use of folk remedies. The active approach to your health and the timely adoption of preventive measures will help you avoid colds and remain healthy in the cold season. Remember that consultation with a doctor is an important step in developing an individual preventive plan taking into account your features and needs.

VII. Detailed recommendations for different population groups

Preventive measures can vary depending on age, state of health and lifestyle.

A. Children:

1. Features of immunity: The immune system of children is in the stage of formation, so they are more susceptible to infections.
2. Balanced nutrition: Provide the child with a balanced diet rich in vitamins and minerals. Particular attention should be paid to vitamin D, especially in winter.
3. Regular walking in the fresh air: Dress the child in the weather and provide him with regular walks in the fresh air.
4. Hygiene observance: Teach the child to wash your hands correctly with soap and water.
5. Vaccination: Follow the vaccination graph recommended by the doctor.
6. Avoiding contact with patients: Try to avoid contact of a child with sick people.
7. Ventilation of the children’s room: Protect the children’s room regularly.
8. Sufficient sleep: Provide the child with a sufficient dream.

B. Older people:

1. Weakening of immunity: With age, the immune system weakens, so older people are more susceptible to infections and complications.
2. Balanced nutrition: Provide a balanced diet rich in vitamins and minerals. Particular attention should be paid to vitamin D, vitamin C and zinc.
3. Regular physical activity: Support regular physical activity corresponding to age and health.
4. Vaccination: Regularly vaccinated against influenza and pneumococcal infection.
5. Avoiding hypothermia: Avoid hypothermia.
6. Management of chronic diseases: Control chronic diseases such as diabetes and cardiovascular diseases, as they can weaken the immune system.
7. Sufficient sleep: Provide a sufficient sleep.
8. Communication with loved ones: Support social activity and communication with loved ones.

C. Pregnant women:

1. Features of immunity: During pregnancy, the woman’s immune system undergoes changes, which can make her more susceptible to infections.
2. Balanced nutrition: Provide a balanced diet rich in vitamins and minerals. Consult a doctor about taking vitamin additives.
3. Refusal of bad habits: Refuse smoking and drinking alcohol.
4. Avoiding contact with patients: Try to avoid contact with sick people.
5. Washing hands: Wash your hands with soap and water regularly.
6. Vaccination: Consult a doctor about the vaccination against influenza and other infections.
7. Sufficient sleep: Provide a sufficient sleep.
8. Stress management: Manage stress using relaxation techniques and other methods.
9. Regular visits to the doctor: Regularly visit a doctor to observe the health status.

D. People with chronic diseases:

1. Weakening of immunity: Chronic diseases, such as diabetes, cardiovascular diseases and lung diseases, can weaken the immune system.
2. Disease control: Carefully control your chronic disease.
3. Balanced nutrition: Provide a balanced diet corresponding to your disease.
4. Regular physical activity: Maintain regular physical activity corresponding to your disease.
5. Vaccination: Regularly vaccinated against influenza and pneumococcal infection.
6. Avoiding contact with patients: Try to avoid contact with sick people.
7. Washing hands: Wash your hands with soap and water regularly.
8. Compliance with the doctor’s recommendations: Strictly follow the doctor’s recommendations for treatment and prevention.
9. Sufficient sleep: Provide a sufficient sleep.

VIII. Detailed analysis of individual preventive measures

For a deeper understanding, we will consider in detail some of the most important preventive measures.

A. Vitamin D: role in immunity and optimal dosage

1. The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It affects the activity of immune cells, such as macrophages and T-lymphocytes that are involved in the fight against infections. Vitamin D also contributes to the production of antimicrobial peptides that destroy pathogens.
2. Vitamin D deficiency: Vitamin D deficiency is associated with an increased risk of development of respiratory infections, including flu and Covid-19.
3. Sources of vitamin D: The main sources of vitamin D are sunlight, oily fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals).
4. Determination of vitamin D level: To determine the level of vitamin D, it is necessary to take a blood test.
5. Recommended dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU vitamin D per day. However, with vitamin D deficiency, the doctor may prescribe a higher dose.
6. Overdose of vitamin D: An overdose of vitamin D can lead to nausea, vomiting, weakness and other side effects. Therefore, it is important to observe the recommended dosage and consult a doctor before taking vitamin additives.

B. Vaccination against influenza: types of vaccines and effectiveness

1. Types of flu vaccines: There are various types of influenza vaccines, including inactivated vaccines (killed viruses) and live Athene -vaccines (weakened viruses). Inactivated vaccines are administered intramuscularly or subcutaneously, and living Athenoated vaccines – intranasally (in the nose).
2. The composition of the vaccine: Influenza vaccines are developed on the basis of forecasts about the most common flu viruses in the upcoming season. Each year, the composition of the vaccine may vary depending on the circulating strains.
3. Vaccine effectiveness: The effectiveness of the influenza vaccine varies depending on the correspondence between the strains included in the vaccine and the strains circulating in the population. In general, flu vaccination reduces the risk of influenza by 40-60%.
4. Side effects: Most people tolerate vaccination against influenza well. Light side effects, such as pain in the injection site, fever and weakness, are possible.
5. Contraindications: Contraindications to influenza vaccination are allergies to the components of the vaccine, acute disease and some chronic diseases.
6. Vaccination recommendations: The flu vaccination is recommended for all people over 6 months, especially those who are at risk (older people, children, pregnant women, people with chronic diseases).

C. Psychological support: The importance of mental health during epidemics

1. The influence of epidemics on mental health: Epidemias can have a negative impact on mental health, causing anxiety, fear, depression and other disorders.
2. Stress factors: Stress factors during epidemics can be fear of infection, restrictions on freedom, economic difficulties, social isolation and loss of loved ones.
3. Mental health support methods:
   • Information: Get information from reliable sources and avoid excessive news consumption.
   • Maintaining social ties: Maintain social ties with friends and family using the phone, the Internet and other means of communication.
   • Caring for yourself: Take care of yourself, do physical exercises, eat correctly and sleep enough.
   • Relaxation techniques: Use relaxation techniques, such as meditation and breathing exercises, to reduce stress and anxiety.
   • Recourse: If you experience severe stress or anxiety, seek help from a psychologist or psychotherapist.

D. Adaptogens: natural substances to strengthen stress resistance

1. Definition of adaptogenic: Adaptogens are natural substances that help the body adapt to stress and increase resistance to various adverse factors, such as cold, heat, infections and toxins.
2. The mechanism of action: Adaptogens affect the hypothalamic-pituitary-adrenal system (GGNS), which plays an important role in the regulation of stress. They help to balance the level of cortisol (stress hormone) and improve the adaptation of the body to stress situations.
3. Examples of adaptogens: Adaptogens include Rodiola pink, eleutherococcus, ginseng, Ashvaganda and other plants.
4. Useful properties of adaptogens: Adaptogens have various beneficial properties, including increasing stress resistance, improving cognitive functions, strengthening the immune system and increasing energy.
5. Application of adaptogens: Adaptogens can be taken in the form of additives, tinctures, decoctions and teas.
6. Contraindications: Before using adaptogens, it is necessary to consult a doctor, since they can have contraindications and side effects.

IX. Differentiated approach to prevention in various conditions

The effectiveness of preventive measures may depend on the conditions in which the person is located.

A. Work in the office:

1. Ventilation: Prevent the office regularly, especially during periods of epidemics.
2. Wet cleaning: Conduct regular wet office cleaning.
3. Surface disinfection: Disinfect the surfaces to which people often touch (door handles, keyboards, mice).
4. Washing hands: Wash your hands with soap and water regularly.
5. Using antiseptics: Use hand antiseptics.
6. Distance observance: Follow the distance with colleagues.
7. Mask wearing: Wear the mask in the office, especially during periods of epidemics.
8. Work from home: Work from home if possible.
9. Maintaining immunity: Maintain your immunity using a balanced nutrition, physical exercises and sufficient sleep.

B. Public Transport:

1. Mask wearing: Wear the mask in public transport.
2. Avoiding the touch of the face: Try not to touch your face with your hands.
3. Washing hands: Wash your hands with soap and water after a trip in public transport.
4. Using antiseptics: Use hand antiseptics.
5. Distance observance: Follow the distance with other passengers.
6. Ventilation: If possible, open the windows in public transport.

C. Houses:

1. Ventilation: Protect the house regularly.
2. Wet cleaning: Conduct regular wet cleaning of the house.
3. Washing hands: Wash your hands with soap and water regularly.
4. Isolation of patients: Idequate sick family members.
5. Balanced nutrition: Provide a balanced diet for all family members.
6. Sufficient sleep: Provide a sufficient dream for all family members.
7. Maintaining immunity: Maintain your immunity using a balanced nutrition, physical exercises and sufficient sleep.

X. The future of the prevention of colds

The development of science and technology opens up new opportunities for the prevention of colds.

A. Development of new vaccines:

1. Universal flu vaccines: Universal influenza vaccines are being developed, which will protect the virus strains from a wide range of strains.
2. Vaccines against RSV and other respiratory viruses: Vaccines are developed against respiratory syncitial virus (RSV) and other respiratory viruses.

B. New antiviral drugs:

1. Direct drugs: Direct antiviral drugs are developed that will block the reproduction of viruses in the body.
2. Immunomodulating drugs: Immunomodulating drugs are being developed that will strengthen the immune system and help the body fight infections.

C. Using artificial intelligence:

1. Prediction of epidemics: Artificial intelligence can be used to predict epidemics and develop effective prevention strategies.
2. Personalized medicine: Artificial intelligence can be used to develop personalized prevention plans, taking into account individual characteristics and risk factors.

D. The development of health monitoring technologies:

1. Wearable devices: Wearable devices can be used to monitor the health status and identify the early signs of the disease.
2. Telemedicine: Telemedicine can be used to consult with