The winter months are right around the corner, and so are cold viruses and disease-causing bacteria. The body’s immune system may tend to weaken especially during the cold winter season and the body will need all the help it can get. A study has shown that people exposed to cold temperature are more susceptible to getting sick with colds, but other studies have non-supportive results.

Despite the controversies surrounding the idea that cold weather increases a person’s risk of acquiring colds, it is still important to always be wary with the practices that cause this condition.

Common cold of viral upper respiratory tract infection is highly contagious, and it can be easily transferred from one person to another through droplets. A person can catch the common cold simply by breathing in tiny particles which came from an infected person. The virus can also be transferred by innocently touching objects with the virus in it, since most common types of cold viruses can live outside a person’s body for hours. The best way to protect yourself from cold viruses is by employing means to strengthen your immune system and by reducing the risk of getting in contact with the virus.

Sometimes, prevention is just a matter of doing two things: Stop doing something, and start doing something else. Below are a few tips on how to protect yourself from getting sick.

Stop Stressing

One cannot do away with everyday stresses: bills to pay, deadlines to meet, an overly critical boss, tension with a loved one. But getting too worked up can do you no good. Once you get overly stressed, you tend to forego a lot of important things, such as sleeping and exercising.

It has been said over and over again, and it just cannot be emphasized enough.  Stress is harmful to the body, and it significantly affects your immune system – in a not so good way.  A weakened immune system greatly compromises your body’s capability to fight off foreign substances which brings about diseases, infection and other illnesses.  Your immune system is the defense system.  Once this fails, then the human body is in big trouble.

The immune system’s capacity to fight viruses declines as the body experiences too much stress. A study conducted by the University of Virginia School of medicine revealed links between catching common cold and stress. They interviewed a group of adults to gauge their levels of stress. After completing the activity, they were exposed to five types of common cold viruses and were monitored for six days. The results showed that the participants with high levels of stress are 50 percent more likely to catch a cold. The researchers concluded that the longer a person is exposed to stress, the higher the likelihood of him getting infected with the virus.

Start Exercising

When stressed, it is tempting to just curl up in a corner and stop moving, with the hope that all the troubles will go away on its own. On the contrary, getting up, moving about and exercising have been found to release Endorphins, the feel-good hormones.  Thus, exercising will make you feel better.

In a study published in the Medicine and Science journal, moderate physical activities can reduce the risk of catching a cold. The study evaluated 547 healthy adults and their exercise habits. Participants of the study who followed the federal government’s minimum exercise recommendation of 30 minutes of moderate exercise, or 30 minutes of walking a day, had a 23 percent lower risk of getting infected with common cold viruses.

However, the study also found out that excessive body exertion may lead to the suppression of the immune system and increase the risk of acquiring the disease. So this goes to show that everything must be done in moderation.

A sedentary lifestyle is never healthy. Most diseases, chronic and degenerative, are associated with the lack of movement. It’s not necessary to buy expensive equipments to make exercise possible at home. Jogging in place or playing jump rope can keep your body healthy.

Start Sleeping

The body needs to rest. During sleep, the body repairs itself from the damages caused being exposed to pollution, free radicals and other elements that are harmful to the body. It is also during sleep that the body is at its best capacity to metabolize and make use of the nutrients we get from the food we eat.

According to a study published in the Archives of Internal Medicine, sleep reduces a person’s risk of getting colds. Before the study, it was already believed that lack of sleep causes the immune system to be less efficient. This increases the potency of viruses to render a person sick. But there hasn’t been any study that has produced concrete proofs. The study published in the popular medical journal ended the search for evidence. From a group of 153 participants, researchers found out that the ones who had less sleep than the other half of the group are 3 times more susceptible to common cold viruses. The researchers advised a minimum of 7 hours of sleep a day but also warn about the adverse effects of oversleeping.

Stop Binging

It is understandable that the cold weather would bring out cravings for certain types of food.  The problem lies when the food borders on being unhealthy.  It is believed that one becomes less conscious when eating during winter, mainly because the body is wrapped up in layers of clothing and getting fat is not a problem. Uncontrolled weight gain can cause a multitude of conditions – high blood pressure, arthritis, and diabetes, to name a few.  Therefore, although it is important to eat, it is more important to eat healthy.

Start Eating Right, Start Supplementing

We get all the nutrients that we need from the food we eat. So a healthy diet is a must-have in maintaining a healthy body.  Plus, it keeps us from diseases like the common cold.

• Vitamin C is thought to be the most effective vitamin in fighting viruses by strengthening the immune system. It increases the body’s macrophage activity and makes the immune system more active in fighting of disease-causing agents. The vitamin also has an anti-histamine property which helps stop the most annoying symptom of colds - runny nose.
  
  
• Garlic has antiviral and antibacterial properties. This makes it effective in fighting cold viruses. It’s not enough to incorporate more garlic in cooking. Allicin, the potent substance in garlic in fighting cold, is destroyed when exposed to heat. Lucky enough, there are many brands of capsulated garlic supplements which can give you all the benefits of garlic without the strong odor.
  
  
• Echinacea is also an effective herbal supplement in fighting common cold. It stimulates the body to produce more white blood cells, macrophages and lymphocytes which are responsible in keeping the body clear of viruses. Also remember to drink plenty of water and fruit juices to give your body the nutrients it needs and also to flush out harmful toxins.

Stop Touching

Viruses can get on to you by simply touching contaminated surfaces. They are everywhere. Crowded places like train stations, shopping malls and other public establishments are potential sources of illnesses. Contact with the virus is virtually unavoidable. Always arm yourself with an effective disinfectant like a small bottle of alcohol or hand sanitize, small enough to fit inside your purse or pocket. You can avoid touching surfaces which may have the virus.

Always wash your hands after touching suspiciously dirty objects especially when you are about to engage in activities like eating and drinking. Avoid touching your face. Do not touch your eyes, nose and mouth especially when you haven’t thoroughly washed your hands yet. Your fingers or hand may be contaminated with the virus.

Source
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