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Top ten simple ways against cold
For many people, coughing, sneezing and sore throat is the first sign of cold. But you can have a healthy winter using very simple ways everyday.
Adults often have a cold about 3-4 times a year, while children often doubled compared to adults, about 7-8 times a year
Here are 10 simple ways to help you significantly reduce the chances of catching a cold.
1) Eat more vegetables
- A study of the Babraham Institute in Cambridge (UK) showed that eating more leafy green vegetables can boost your immune system.
- Vegetables - from cabbage to broccoli (broccoli) are all foods that help white blood cells be more effective against infection in your body.
- Boiled vegetables with some ginger is excellent for the cold and flu.
2) Adding vitamin C and D
Vitamin C: is often said to be resistant to cold. If you are feeling the symptom of the flu and cold it is recommended to take 1000IU of vitamine C every 2 hours for a day then reduce to a normal dosage. The latest research shows that we have enough vitamin C in our diet. Eating rich foods with vitamine C is the best method to ensure a healthy life.
There are many common foods contain vitamin C, but the best sources of vitamineC are in all citrus fruits. For example: Eating one orange or a kiwi, 1/3 cup of chopped sweet red pepper, is enough vitamin C for a day. So if your diet is low in Vitamine C it is highly recommended to encrease your intake of Vitamin C.
Vitamine D: It is really important to make sure that your body as the right amount of Vitamin D to strengthen the immune system. In the winter or if you don’t get enough healthy sun exposure, make sure to take at least 2,000 IU of Vitamin D3 per day.
''Don’t rely on food alone for your Vitamin D needs''. It is very difficult to get enough Vitamin D in your system just with a regular diet. Fatty wild fish (not farmed), like salmon and mackerel are a very good source of Vitamine D, but you would have to eat huge quantities of them daily to get anywhere near what your body needs. Although fortified milk and orange juice do contain Vitamin D, you would have to drink at least 10 glasses of each daily and it is not recommend.
3) Getting more sleep
A deep sleep can help prevent colds. When you sleep more, your chance to reduce respiratory diseases are lower than those who slept less than 7 hours per night.
People who sleep less than seven hours a night will get the flu almost 3 times more than those who sleep 8 hours or more.
Make sure to turn off all the light before going to bed to sleep faster and have a better sleep quality.
4) Adding probiotic
Daily use of beneficial bacteria will help to reduce cold.
Probiotics can also reduce the likelihood of respiratory infections by 20% in children and the elderly.
5) Do not forget breakfast
People who eat breakfast every day, especially cereals, will be less likely to get cold than those who skip meals, according to a study at the University of Cardiff (UK). The researchers suggest that this result was achieved by whole grains provides nutrients important to help a healthy immune system, such as vitamin B, iron and zinc. So why not try to starting your day with a little bowl of porridge and fruit, oatmeal or cereal.
6) Wash your hands
Scientists once thought that colds are spread when infected people sneeze or cough into the atmosphere. But in truth, the possibility of a higher spread from contact with infected surfaces like door handles germ - where the virus can survive for up to 24 hours or more, and then put your hand in your eyes, nose and mouth.
"The best defense is hand washing with soap and water often during the day," says Professor Eccles.
7) Keep your distance from others
Because the virus is attach to the fingers, so hand shaking help to spred flu germs. You should always wash your hands as quickly as possible after shaking hands with someone who is sick. Try to avoid any contact if possible.
Unlike shaking hands, kissing is not easily infect as many people think. Only a small number of harmful bacteria live on the lips and mouth. But remember to stay away from any contact with nasal mucus because it is extremly contagious.
The Japanese researchers confirmed that people who gargle with water three times a day will have 36% less chance to get a cold than those who do not. Most researchers agree that they do not know exactly why it is so, but speculated that this may help to clean the mucus and virus from the throat. You should gargle with salt water before brushing in the morning, after lunch and before the bed time if possible.
9) Adding spice to the dish
Some spices are confirmed to be able to fight germs, including pepper, chili - these contain have an effective ingredient, helps to remove mucus, reduce congestion, help you breath easier.
Garlic contains a substance called allicin that can knock out the cold virus.
10) Limit alcohol
Many people believe that drinking alcohol will kill germs. Unfortunately, this is a myth. In fact, Alcohol suppress the immune system making you more susceptible to infections. That is why people who drink alcohol are prone to infections. Try to limit your daily intake of alcohol when you are sick. This will help to rest your liver.