Prevention of colds

Prevention of colds: an integrated approach to strengthening immunity and protecting health

Section 1: Fundamentals of colds and their distribution

1. 1 Determination and etiology of colds: Colds, mainly viral infections of the upper respiratory tract, are caused by many viruses, including rhinoviruses, coronaviruses, adenoviruses, influenza and paragraph viruses, respiratory system virus (RSV) and others. Each virus has its own characteristics, but common to them is the damage to the mucous membrane of the nose, throat and upper respiratory tract. The severity of the disease can vary from mild symptoms, such as a runny nose and cough, to more serious ones, such as high temperature and difficulty breathing. It is important to note that the “cold” is a general term, and the specific pathogen determines the clinical picture and the course of the disease. Bacterial infections, unlike viral, usually develop as secondary complications after a viral infection, for example, bacterial sinusitis or bronchitis.

2. 2 Transmission paths and risk factors: Viruses causing a cold are mainly distributed by airborne droplets, when an infected person coughs, sneezes or talks, releasing droplets with a virus into the air. Another transmission path is contact when the virus falls on the hands, and then on the mucous membranes of the nose, eye or mouth. Risk factors for infection of colds include:

   • Weakened immunity: Vitamin deficiency, chronic stress, lack of sleep, malnutrition and other factors weakening the immune system make a person more susceptible to infections.
   • Age: Children and elderly people have a weaker immune system and, therefore, are more susceptible to colds.
   • Chronic diseases: People with chronic diseases, such as diabetes, heart disease or lungs, have an increased risk of complications from colds.
   • Seasonality: In the cold season, when people spend more time in closed rooms with poor ventilation, the risk of viruses spreads. Dry air also contributes to the spread of viruses, damaging the mucous membrane of the respiratory tract, which facilitates the penetration of viruses.
   • Smoking: Smoking damages the mucous membrane of the respiratory tract and weakens the immune system, making smokers more susceptible to infections.
   • Social status: People with low socio-economic status often have limited access to medical care and healthy food, which increases the risk of infection and complications.
   • Work in public places: People working in places with a large accumulation of people, such as schools, hospitals and public transport, have an increased risk of infection.

3. 3 Symptoms and differential diagnosis: Symptoms of colds can vary depending on the pathogen and individual characteristics of the body. The most common symptoms include:

   • Runny nose: Abundant release of mucus from the nose, which can be transparent, white or yellow.
   • Sore throat: Painful sensations when swallowing.
   • Cough: Dry or humid cough that can be exhausting.
   • Sneezing: Frequent attacks of sneezing.
   • Headache: Light or moderate headache.
   • Weakness: General malaise and fatigue.
   • Temperature increase: Body temperature can increase to subfebrile values (37-38 ° C), less often to febrile (above 38 ° C).

   It is important to conduct differential diagnosis of colds with other respiratory infections such as flu, COVID-19, allergic rhinitis and bacterial infections. Influenza, as a rule, proceeds heavier, with a higher temperature, expressed by weakness and muscle pain. Covid-19 can also be manifested by a variety of symptoms, including loss of taste and smell. Allergic rhinitis is accompanied by itching in the nose, sneezing and watery runny nose, but usually does not cause an increase in temperature. Bacterial infections, such as angina, can cause severe sore throat and the formation of purulent plaque on tonsils. In case of suspicion of influenza, COVID-19 or bacterial infection, you must consult a doctor for diagnosis and prescribe the appropriate treatment.

Section 2: Strengthening immunity – the basis of prevention

2. 1 Power for immunity: A balanced diet plays a key role in strengthening the immune system. It is important to use a sufficient amount of vitamins, minerals and other nutrients.

   • Vitamin C: A powerful antioxidant that helps protect the cells from damage and stimulates the immune system. Sources: citrus fruits, kiwi, bell pepper, broccoli, strawberries.
   • Vitamin D: Plays an important role in the regulation of the immune system. Sources: oily fish, egg yolks, enriched products, sunlight. In winter, additional intake D in the form of additives is recommended.
   • Zinc: It is necessary for the normal functioning of immune cells. Sources: meat, seafood, nuts, seeds, whole grain products.
   • Selenium: The antioxidant that helps protect the cells from damage and supports the immune function. Sources: Brazilian nuts, fish, meat, eggs.
   • Probiotics: Useful bacteria that maintain intestinal health, where most of the immune cells are located. Sources: yogurt, kefir, sauerkraut, kimchi.
   • Prebiotics: Food for beneficial bacteria in the intestines. Sources: onions, garlic, bananas, asparagus, Jerusalem artichoke.
   • Protein: It is necessary to build and restore immune cells. Sources: meat, fish, poultry, eggs, legumes, nuts, seeds.

   The limitation of sugar consumption, processed products and alcohol is also important for maintaining the health of the immune system. These products can weaken the immune function and contribute to the development of inflammation in the body.

3. 2 Physical activity and healthy sleep: Regular physical exercises and sufficient sleep have a positive effect on the immune system.

   • Physical activity: Moderate physical exercises, such as walking, running, swimming or cycling, stimulate the immune system, improve blood circulation and reduce stress. It is recommended to engage in physical activity of at least 30 minutes a day of most days of the week. It is important to avoid excessive physical exertion, which can temporarily weaken the immune system.
   • Healthy sleep: During sleep, the body is restored and strengthens the immune system. The lack of sleep can weaken the immunity and increase the risk of infection with colds. It is recommended to sleep at least 7-8 hours a day. It is important to observe sleep and wakefulness, go to bed and wake up at the same time every day, even on weekends. Creating a comfortable sleeping atmosphere, such as a dark, quiet and cool room, can also improve the quality of sleep.

4. 3 Stress management: Chronic stress has a negative effect on the immune system, weakening its ability to fight infections. It is important to learn how to manage stress using various techniques, such as:

   • Meditation and yoga: They help reduce stress and anxiety, improve mood and overall well -being.
   • Respiratory exercises: Help relax and relieve tension.
   • Walks in the fresh air: They help reduce stress and improve mood.
   • Hobbies and creativity: They help to distract from everyday worries and enjoy.
   • Communication with loved ones: Support for friends and family helps to cope with stress.
   • Appeal to a specialist: In the case of severe and chronic stress, the help of a psychologist or psychotherapist may be required.

Section 3: Hygienic preventive measures

3. 1 Regular hand washing: Washing hands with soap is one of the most effective ways to prevent the spread of infections. Washing hands should be carried out:

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

   Washing hands should take up at least 20 seconds. It is important to thoroughly rinse all the surfaces of the hands, including palms, the back of the hands, between the fingers and under the nails. In the absence of the ability to wash hands with soap, you can use an alcohol -based antiseptic.

4. 2 Using antiseptics: Alcohol -based antiseptics are effective in the destruction of viruses and bacteria on the hands. The use of antiseptics is recommended in cases where there is no way to wash hands with soap. It is important to choose antiseptics containing at least 60% alcohol.

5. 3 Avoiding the touch of the face: Viruses and bacteria can enter the body through the mucous membranes of the nose, eyes and mouth. Therefore, it is important to avoid touching the face, especially in public places.

6. 4 Using masks: Wearing a mask in public places, especially during epidemics, helps to prevent the spread of viruses and bacteria. The mask delays droplets with viruses that stand out during coughing, sneezing or conversation. It is important to correctly put on and remove the mask, as well as to change it regularly.

7. 5 Ventilation of the premises: Regular ventilation of the premises helps reduce the concentration of viruses and bacteria in the air. It is recommended to ventilate the rooms several times a day, especially in the cold season, when the windows are usually closed.

8. 6 Surface disinfection: Regular disinfection of surfaces, which often touched, such as door handles, switches, tables and phones, helps prevent the spread of infections. For disinfection, you can use special disinfectants or chlorine -based solutions.

Section 4: Additional preventive measures

4. 1 Vaccination: Vaccination is one of the most effective ways to protect against infectious diseases such as flu. Vaccination helps the body to develop antibodies to the influenza virus, which allows you to prevent infection or reduce the severity of the disease. It is recommended to undergo vaccination from influenza every year, since the influenza viruses are constantly mutating.

5. 2 Avoiding contact with patients: Avoiding contact with sick people is an effective way to prevent infection with colds. If you know that someone is sick, try to stay from him at a distance of at least 1-2 meters.

6. 3 Air moisture: Dry air can irritate the mucous membrane of the respiratory tract, which facilitates the penetration of viruses. Using a humidifier of air helps to maintain optimal humidity in the room, which reduces the risk of infection.

7. 4 Lashing the nose: Washing the nose with salt solution helps to clean the mucous membrane of the nose of viruses and bacteria, as well as moisturize it. Washing the nose is recommended to be carried out several times a day, especially during the period of epidemics.

8. 5 Rinse of the throat: Rinsing the throat with antiseptic solutions helps to destroy viruses and bacteria in the throat and reduce the risk of inflammation. To rinse the throat, you can use solutions based on chlorhexidine, miramistin or sea salt.

9. 6 Phytotherapy: Some medicinal plants have antiviral and immunostimulating properties. These include:

   • SOUTINATEA: It stimulates the immune system and helps to fight infections.
   • Garlic: It has antiviral and antibacterial properties.
   • Ginger: It has anti -inflammatory and immunostimulating properties.
   • Lemon: Contains vitamin C and has antioxidant properties.
   • Honey: It has antibacterial and anti -inflammatory properties.

   Before using medicinal plants, it is necessary to consult a doctor, as they can have contraindications and side effects.

10. 7 Hardening: Hardening is a system of measures aimed at increasing the body’s stability to the effects of adverse environmental factors, such as cold, heat and temperature changes. Hardening helps strengthen the immune system and reduce the risk of infection with colds. The methods of hardening include:

    • Wiping with cold water: You should start with wiping warm water, gradually reducing the temperature.
    • Contrast shower: Alternation of hot and cold water.
    • Walks in the fresh air: In any weather, dressing in season.
    • Swimming in the pool or open pond: In the warm season.

    Hardening should begin gradually, listening to your sensations. It is important to avoid hypothermia.

Section 5: Prevention in special population groups

5. 1 Prevention in children: Children are more susceptible to colds than adults, since their immune system has not yet been fully formed. For the prevention of colds in children, it is necessary:

   • Provide good nutrition: The child’s diet should include products rich in vitamins, minerals and other nutrients.
   • Provide a sufficient dream: The child should sleep enough hours in accordance with age.
   • Provide regular physical activity: The child must do physical exercises daily.
   • To teach a child hygiene rules: The child should regularly wash his hands with soap, avoid touching the face and use a handkerchief with coughing and sneezing.
   • Avoid contact of a child with sick people: If someone is sick in the family, it is necessary to limit the child’s contact with the patient.
   • Vitle the room regularly: In the room where the child is located, it is necessary to ventilate regularly.
   • Vaccinated: The child must be vaccinated in accordance with the national vaccination calendar.

6. 2 Prevention in pregnant women: Pregnant women have a weakened immune system and, therefore, are more susceptible to colds. For the prevention of colds in pregnant women, it is necessary:

   • Follow all general recommendations on the prevention: Proper nutrition, sufficient sleep, moderate physical activity, hand hygiene, avoiding contact with patients.
   • Avoid stress: Stress can weaken the immune system.
   • Consult a doctor before using drugs and herbal medicine: Many drugs and herbs are contraindicated during pregnancy.
   • If necessary, undergo vaccination from influenza: Influenzation from influenza is safe and recommended to pregnant women.

7. 3 Prevention in the elderly: Older people have a weakened immune system and, therefore, are more susceptible to colds and complications. For the prevention of colds in older people, it is necessary:

   • Follow all general recommendations on the prevention: Proper nutrition, sufficient sleep, moderate physical activity, hand hygiene, avoiding contact with patients.
   • Regularly visit a doctor: To control the state of health and timely detection of diseases.
   • Undergo vaccination from influenza and pneumococcal infection: Vaccination helps to protect against these diseases and their complications.
   • Take vitamins and minerals: By appointment of a doctor.
   • Avoid hypothermia: Older people are more sensitive to cold.

Section 6: Modern approaches and innovations in prevention

6. 1 Immunomodulators and immunostimulants: Immunomodulators and immunostimulants are drugs that affect the immune system, increasing its activity. However, the use of these drugs should be justified and prescribed by a doctor, as they can have side effects. Self -medication by immunomodulators and immunostimulants is not recommended.

7. 2 Probiotic additives of a new generation: Modern probiotic additives contain bacteria strains that are more resistant to gastric juice and bile, which provides their best survival and effectiveness. These additives can have a positive effect on the immune system, improving intestinal health.

8. 3 Development of new vaccines: Currently, the active development of new vaccines is underway against various viruses that cause colds, including rhinoviruses and coronaviruses. These vaccines can provide wider and more reliable protection against colds.

9. 4 Using artificial intelligence in prevention: Artificial intelligence (AI) can be used to analyze data on the dissemination of colds, identifying risk factors and developing individual prevention recommendations. AI can also be used to create mobile applications that will remind users of the need to comply with hygiene rules and lead a healthy lifestyle.

10. 5 Personalized medicine: Personalized medicine involves the development of individual prevention and treatment strategies based on the genetic and other characteristics of the human body. In the future, a personalized approach can be used to prevent colds, taking into account the individual characteristics of the immune system and the risks of infection.

Section 7: errors in prevention and how to avoid them

7. 1 Antibiotic self -medication: Antibiotics are ineffective against viruses that cause colds. Taking antibiotics with a viral infection will not only not help, but can also lead to the development of antibiotic resistance, when bacteria become resistant to antibiotics.

8. 2 Ignoring symptoms: Ignoring the symptoms of colds can lead to the development of complications, such as sinusitis, bronchitis, pneumonia. If symptoms appear, consult a doctor to obtain a consultation and prescribe the appropriate treatment.

9. 3 Improper use of drugs: Improper use of drugs can lead to side effects and complications. Before using any drug, you need to carefully read the instructions and follow the recommendations of a doctor or pharmacist.

10. 4 Insufficient hygiene: Inadequate hygiene, such as a rare wash of the hands and impatients, increases the risk of infection with colds.

11. 5 Overwork and stress: Overwork and stress weaken the immune system and increase the risk of infection with colds. It is important to observe the mode of work and rest, avoid stress and find time for relaxation.

12. 6 Insufficient humidification of air: Dry air can irritate the mucous membrane of the respiratory tract, which facilitates the penetration of viruses. It is important to maintain optimal humidity in the room.

13. 7 Unstable nutrition: An unbalanced diet, a lack of vitamins and minerals weaken the immune system and increase the risk of infection with colds. It is important to eat in a balanced and consume products rich in vitamins and minerals.

Section 8: The role of educational programs and public healthcare in prevention

8. 1 Information of the population about preventive measures: It is important to conduct educational programs aimed at informing the population about preventive measures, such as hand hygiene, the use of masks, vaccination and a healthy lifestyle.

9. 2 Propaganda of a healthy lifestyle: It is important to promote a healthy lifestyle, including proper nutrition, sufficient sleep, regular physical activity and rejection of bad habits.

10. 3 Providing access to medical care: It is important to provide access to medical care for all segments of the population, including vaccination and timely diagnosis and treatment of colds.

11. 4 Sanitation: It is important to improve sanitary conditions in public places, such as schools, hospitals and public transport, to reduce the risk of spreading infections.

12. 5 Control over the quality of food and water: It is important to control the quality of food and water to ensure the safety of the population and prevent the spread of infections.

13. 6 Development and implementation of national prevention programs: It is important to develop and implement national programs for the prevention of colds aimed at reducing the incidence and mortality from these diseases.

Section 9: Alternative methods of prevention

9. 1 Homeopathy: Homeopathy is an alternative medicine system based on the principle of “like this.” Homeopathic preparations are made of heavily diluted substances, which are believed to cause symptoms similar to those that need to be treated. The effectiveness of homeopathy in the prevention and treatment of colds is not proven by scientific research.

10. 2 Ayurveda: Ayurveda is a traditional Indian system of medicine, which is based on the principle of balance between the body, mind and spirit. Ayurvedic methods for the prevention and treatment of colds include the use of herbs, diet and lifestyle. The effectiveness of Ayurveda in the prevention and treatment of colds requires further scientific research.

11. 3 Traditional Chinese medicine (TKM): TCM is a traditional Chinese system of medicine, which includes acupuncture, herbal medicine, diet and other methods. TCM considers colds as a result of an imbalance of qi energy in the body. The effectiveness of TCM in the prevention and treatment of colds requires further scientific research.

It is important to remember that alternative methods of prevention should not replace traditional medical care. Before using alternative methods, you need to consult a doctor.

Section 10: Prevention of colds at the workplace

10. 1 Ensuring a safe working environment: Employers must provide a safe working environment, including good ventilation, regular cleaning and disinfection of premises, as well as access to hygiene products, such as soap and antiseptics.

11. 2 Encouragement of compliance with hygiene rules: Employers should encourage employees to comply with hygiene rules, such as regular hand washing and using masks if necessary.

12. 3 Provision of paid sick leave: Employers must provide paid sick leave so that employees can stay at home when symptoms of colds appear and not spread infection at the workplace.

13. 4 Organization of vaccination from influenza: Employers can organize influenza vaccination for employees, which will help reduce the incidence of influenza at the workplace.

14. 5 Employees training in preventive measures: Employers must conduct employees of the preventive measures, such as proper hand washing, using masks and avoiding contact with sick people.

15. 6 Flexible work schedule: Employers can offer a flexible work schedule or the possibility of remote work so that employees can avoid accumulation of people and reduce the risk of infection.

Section 11: Future research in the prevention of colds

16. 1 Studying the influence of microbioma on the immune system: Microbia is a set of microorganisms that inhabit the human body. The study of the influence of the microbioma on the immune system can lead to the development of new methods for the prevention of colds based on the modulation of the microbioma.

17. 2 Development of universal vaccines against colds: The development of universal vaccines that will be effective against various viruses that cause colds, is an important task.

18. 3 The study of genetic factors affecting susceptibility to colds: The study of genetic factors affecting susceptibility to colds can lead to the development of personalized prevention strategies.

19. 4 Development of new antiviral drugs: The development of new antiviral drugs that will be effective against various viruses causing colds is an important task for the treatment and prevention of these diseases.

20. 5 Using nanotechnologies in the prevention: Nanotechnologies can be used to create new means of delivery of drugs and vaccines, as well as to develop new materials with antimicrobial properties.

Section 12: Answers to frequently asked questions (FAQ)

21. 1 Is it possible to become infected with a cold from the cold? The cold itself does not cause a cold. Viruses cause a cold. However, the cold can weaken the immune system and make a person more susceptible to infections.

22. 2 Do I need to knock down the temperature with a cold? It is recommended to shoot down the temperature only when it rises above 38.5 ° C, especially in children and people with chronic diseases.

23. 3 What folk remedies are effective for colds? Folk remedies, such as tea with lemon and honey, rinsing the throat with saline and inhalation, can alleviate the symptoms of colds, but do not kill viruses.

24. 4 How long does a cold last? Usually the cold lasts from 7 to 10 days.

25. 5 When should you see a doctor with a cold? It is necessary to consult a doctor when the following symptoms appear: high temperature, severe headache, difficulty breathing, chest pain, severe sore throat, purulent discharge from the nose or ears.

26. 6 Is it possible to play sports with a cold? It is not recommended to play sports with colds, as this can weaken the immune system and lead to complications.

27. 7 What vitamins are useful for the prevention of colds? Vitamins C, D, zinc and selenium are useful for strengthening the immune system and prevention of colds.

28. 8 Is it possible to cure the cold with antibiotics? No, antibiotics are ineffective against viruses that cause a cold.

29. 9 What products strengthen immunity? Products rich in vitamins, minerals, antioxidants and probiotics strengthen immunity.

30. 10 How to wash your hands correctly? It is necessary to wash your hands for at least 20 seconds using soap and water, thoroughly washing all the surfaces of the hands.