Prevention of colds

Prevention of colds: an integrated approach to strengthening immunity

I. Understanding of colds and their distribution

Colds, also known as acute respiratory viral infections (SARS), are a group of infectious diseases that affect the upper respiratory tract. The most frequent pathogens are rhinoviruses, but adenoviruses, respiratory-syncetial virus (RSV), paragricpp and coronaviruses (not related to SARS-COV-2) are also found. Understanding the mechanisms of the spread of these viruses is crucial for effective prevention.

A. Mechanisms for the transfer of cold viruses

The viruses of colds are spread mainly by airborne droplets, when an infected person coughs, sneezes or talks, releasing microscopic drops containing viral particles. These drops can settle on surfaces or fall directly into the respiratory tract of other people who are in close proximity.

1. Airborne driving way: This path is the main method of transmission. Drops secreted by an infected person can spread to a distance of up to 1-2 meters.
2. Contact Way: Viruses can also spread through direct or indirect contact with infected surfaces. For example, if a person with a cold touches the nose or eye, and then applies to the door handle or other object, the virus can remain on this surface. Another person, touching this surface, and then his face, can become infected.
3. Aerosol path: In certain situations, especially in closed rooms with poor ventilation, viruses can spread in the form of aerosols that may remain in the air for a longer time and spread over long distances. This path is less common for ordinary colds than for diseases such as flu.

B. Factors contributing to the spread of colds

Several factors can contribute to the spread of colds:

1. Seasonality: Colds are more often found in the cold season (autumn and winter). This may be due to several reasons:
   • The lower air humidity, which helps to dry the mucous membranes of the nose and throat, making them more susceptible to infection.
   • More frequent stay of people in closed rooms, which increases the likelihood of close contact and spread of viruses.
   • A possible weakening of the immune system in the cold season due to a lack of sunlight and vitamin D.
2. Crowding: Staying in places of large crowds (schools, public transport, shopping centers) increases the risk of infection.
3. Weakened immunity: People with weakened immunity (children, elderly people, people with chronic diseases) are more susceptible to infections and can remain contagious longer.
4. Bad hygiene: Insufficient hand washing and non -compliance with respiratory hygiene rules contribute to the spread of viruses.
5. Fatigue and stress: Physical and emotional overstrain can weaken the immune system and increase the risk of infection.
6. Chronic diseases: The presence of chronic diseases, such as asthma, diabetes or cardiovascular diseases, can make a person more susceptible to colds and their complications.

C. The role of the immune system in protection against colds

The immune system plays a key role in protecting the body from infections, including colds. It consists of many cells, tissues and organs that work together to detect and destroy pathogens.

1. Inborn immunity: This is the first line of body protection. It includes physical barriers (skin, mucous membranes), as well as cells and substances that immediately react to the invasion of pathogens. C cells of congenital immunity (for example, macrophages and natural killers) recognize the general signs of pathogens and destroy them. Interferons are important proteins produced in response to a viral infection that block the reproduction of viruses and activate other immune cells.
2. Acquired immunity: This type of immunity develops after contact with a certain pathogen. It includes T cells and B cells that produce antibodies specific to this pathogen. T-cells destroy infected cells, and B-cells produce antibodies that neutralize viruses and help them be destroyed by other immune cells. After the infection, the acquired immunity provides protection against re -infection with the same pathogen (although this is not always the case in the case of colds, since there are many different types of cold viruses).

II. The basic principles of the prevention of colds

Effective prevention of colds requires an integrated approach, which includes strengthening the immune system, compliance with hygiene rules and avoiding contact with infected people.

A. Strengthening the immune system

Strengthening the immune system is a key component of the prevention of colds. A healthy lifestyle, which includes proper nutrition, regular physical exercises, sufficient sleep and stress control, can significantly strengthen the immune system and make the body more resistant to infections.

1. Power to strengthen immunity:

   • Vitamins and minerals: An important role in maintaining the immune system is played by vitamins A, C, D, E, B6 and B12, as well as minerals, such as zinc, selenium, iron and copper.
     • Vitamin C: It is known for its antioxidant properties and the ability to stimulate immune cells. Sources: citrus fruits, kiwi, berries, pepper, broccoli. Some studies show that vitamin C intake can reduce the duration of a cold, but not prevent it.
     • Vitamin D: Plays an important role in regulating the immune system. Sources: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products. In the winter season, when sunlight is not enough, it can be advisable to take vitamin D.
     • Zinc: It is necessary for the functioning of immune cells. Sources: meat, seafood, nuts, seeds, legumes. Some studies show that zinc intake can reduce the duration of a cold, if you start taking it within 24 hours after the appearance of symptoms.
     • Vitamin A: It is important for maintaining the health of the mucous membranes, which are the first line of protecting the body from infections. Sources: carrots, sweet potatoes, spinach, pumpkin, liver.
   • Products rich in antioxidants: Antioxidants protect cells from damage by free radicals, which can weaken the immune system. Sources: fruits, vegetables, berries, green tea.
   • Probiotics: Useful bacteria that live in the intestines and play an important role in maintaining the immune system. Sources: yogurt, kefir, sauerkraut, kimchi. Probiotics can help strengthen the immune system and reduce the risk of colds.
   • Sufficient protein consumption: Protein is necessary for the construction and restoration of tissues, as well as for the functioning of immune cells. Sources: meat, fish, eggs, dairy products, legumes, nuts.
   • Limiting sugar consumption and processed products: Sugar and processed products can weaken the immune system.
   • Sufficient water consumption: Water is necessary to maintain the health of the mucous membranes and to remove toxins from the body.

2. Regular physical exercises: Moderate physical exercises (for example, walking, running, swimming) can strengthen the immune system, improve blood circulation and reduce stress. It is important to avoid excessive physical exertion, which, on the contrary, can weaken the immune system.

3. Sufficient sleep: During sleep, the body is restored and strengthens the immune system. The lack of sleep can weaken the immune system and increase the risk of infection. The recommended duration of sleep for adults is 7-8 hours a day.

4. Stress management: Chronic stress can weaken the immune system. It is important to learn how to manage stress using various techniques, such as meditation, yoga, breathing exercises or conducting time in nature.

5. Refusal of smoking and restriction of alcohol consumption: Smoking and excessive alcohol use weaken the immune system and increase the risk of infection.

B. Compliance with hygiene rules

Compliance with hygiene rules is an important way to prevent the spread of cold viruses.

1. Regular hand washing: Washing hands with soap for at least 20 seconds is one of the most effective ways to prevent the spread of viruses. It is important to wash your hands after visiting public places, before eating, after coughing or sneezing, as well as after contact with a sick person. If there is no way to wash your hands with soap, you can use an alcohol -based antiseptic (at least 60% alcohol).

2. Using hand antiseptics: Alcohol -based antiseptics can be an effective way to destroy viruses if there is no way to wash hands with soap.

3. Respiratory hygiene: When coughing or sneezing, it is necessary to cover the mouth and nose with a napkin or elbow. The used napkin must be immediately thrown into the garbage bucket, and then wash your hands.

4. Avoiding the touch of the face: Viruses often enter the body through the eyes, nose and mouth. Try not to touch your face with your hands, especially in public places.

5. Regular disinfection of surfaces: Regularly disinfect the surfaces, which often touched (door handles, light switches, tables, phones, keyboard). Use disinfectants containing alcohol or chlorine.

6. Ventilation of the premises: Regular ventilation of the premises helps reduce the concentration of viruses in the air.

C. Avoid contact with infected people

Avoid contact with infected people can reduce the risk of infection.

1. Social distance: Try to observe the social distance (at least 1-2 meters) from people who have signs of colds (cough, sneezing, runny nose).

2. Avoiding visiting places of large crowds: If possible, avoid visiting places of a large accumulation of people, especially during the period of epidemics.

3. Using masks: Wearing a mask in public places can help protect yourself and others from the spread of viruses.

4. Insulation: If you are sick, stay at home and avoid contact with other people to prevent the spread of infection.

D. vaccination

Vaccination is an effective way to prevent some respiratory infections such as flu. Although vaccines from ordinary colds do not exist (due to a wide variety of viruses causing a cold), annual flu vaccination can help reduce the risk of influenza, which is often confused with a cold.

III. Additional preventive measures

In addition to basic principles, there are additional measures that can help reduce the risk of colds.

A. Folk remedies

Some folk remedies can help strengthen the immune system and alleviate the symptoms of colds. However, it is important to remember that the effectiveness of these tools is not always scientifically proven, and before their use it is necessary to consult a doctor.

1. Garlic: Contains allicin with antibacterial and antiviral properties. You can eat garlic in raw form, add it to food or take garlic capsules.

2. Onion: It has antibacterial and anti -inflammatory properties. You can eat onions raw, add it to food or make onion syrup.

3. Honey: It has antibacterial and anti -inflammatory properties. You can use honey in its pure form or add it to tea. It is not recommended to give honey to children under 1 year old due to the risk of botulism.

4. Ginger: It has anti -inflammatory and antioxidant properties. You can add ginger to tea, soups or other dishes.

5. Lemon: It is rich in vitamin C and has antioxidant properties. You can add lemon to tea or water.

6. SOUTINATEA: A plant that can stimulate the immune system. You can take echinacea in the form of tea, capsules or tinctures. It is not recommended to take echinacea for people with autoimmune diseases.

7. Rinse of the nose with saline: Helps to clean the nasal passages from mucus and viruses. You can use the finished salt solution or cook it yourself (1 teaspoon of salt per 500 ml of warm water).

8. Inhalations: Inhalation of steam with essential oils (for example, eucalyptus, mint, tea tree) can help facilitate the congestion of the nose and cough.

B. maintaining optimal air humidity

Dry air can dry the mucous membranes of the nose and throat, making them more susceptible to infection. Using a humidifier of air can help maintain optimal air humidity (40-60%) in the room.

C. The avoidance of hypothermia

Hypothermia can weaken the immune system and increase the risk of infection. Try to dress in the weather and avoid a long stay in the cold.

D. Regular medical examinations

Regular medical examinations can help detect and treat chronic diseases that can weaken the immune system.

E. Special preventive measures for children

Children are more susceptible to colds than adults. Therefore, for children, prevention measures are especially important, such as:

1. Teaching children Hygiene rules: Teach the children to wash their hands correctly, cover your mouth and nose with coughing or sneezing, and do not touch your face with your hands.

2. Regular ventilation of children’s rooms: Prevent children’s rooms regularly.

3. Limiting visiting places of a large accumulation of people: Limit a visit to the places of a large accumulation of people, especially during the epidemics.

4. Healthy nutrition: Provide children healthy and balanced food.

5. Sufficient sleep: Provide the children with a sufficient dream.

6. Vaccination: Follow the vaccination schedule recommended by the doctor.

IV. Prevention of colds at the workplace

The prevention of colds at the workplace is important to reduce the incidence and increase in labor productivity.

A. The measures that the employer can take:

1. Ensuring access to hygiene products: Provide employees with soap, water, hand antiseptics and napkins.

2. Regular disinfection of surfaces: Regularly disinfect the surfaces, to which workers often touch (door handles, light switches, tables, phones, keyboards).

3. Ventilation of the premises: Verly ventilate the rooms.

4. Ensuring the ability to work from home: If possible, provide employees with the opportunity to work from home if they have signs of colds.

5. Provision of paid sick leave: Give the employees paid sick leave so that they can stay at home if they get sick.

6. Training of workers Hygiene rules: Teach employees to hygiene rules and the prevention of colds.

B. The measures that the employee can take:

1. Compliance with hygiene rules: Wlee your arms regularly, cover your mouth and nose with coughing or sneezing, and do not touch your face with your hands.

2. Using hand antiseptics: Use hand antiseptics if there is no way to wash your hands with soap.

3. Compliance with the social distance: Try to observe a social distance from colleagues who have signs of colds.

4. Using mask: Wear the mask if you work in close contact with other people.

5. Stay at home if you get sick: Stay at home if you have signs of colds to prevent the spread of infection.

V. When you should see a doctor

In most cases, colds take place on their own within 7-10 days. However, in some cases, consult a doctor:

1. High temperature (above 38 ° C), which does not subside for several days.
2. Strong sore throat that makes it difficult to swallow.
3. A cough that does not pass within a few weeks.
4. Difficult breathing or shortness of breath.
5. Pain in the chest.
6. Dehydration (dry mouth, rare urination).
7. Symptoms that worsen over time.
8. The presence of chronic diseases (asthma, diabetes, cardiovascular diseases).

It is especially important to consult a doctor if you have a suspicion of influenza or Covid-19, since these diseases can lead to serious complications.