Effective Ways to Avoid Catching a Cold: Proven Methods

As the autumn dampness and first frosts arrive, so do various respiratory illnesses, ranging from the common cold to severe bronchitis and pneumonia. While these illnesses can strike at any time of the year, the majority of colds occur during the colder months. There are many effective treatments, but prevention is always better than cure. Here are some proven methods to help you stay healthy.

Creating the Right Environment at Home

Preparing for the cold season should start with ventilating your rooms. Regular ventilation is crucial in preventing colds and is even more important than the temperature of the air. This simple action helps normalize humidity levels and significantly reduces the concentration of harmful microorganisms in the air.

Ventilate your rooms at least twice a day: once in the morning and once an hour before bedtime. If multiple people live in your home, increase the frequency to 3-4 times a day. Ventilate regularly, regardless of the weather. If you’re concerned about catching a cold, ventilate rooms one at a time and leave the room while the window is open.

Contrary to popular belief, you don’t need to ventilate a room for several hours to completely change the air. Opening the windows fully for 6-10 minutes is sufficient to cleanse the air without cooling or dampening the furniture.

Maintaining optimal humidity levels is another important factor in prevention. Dry air negatively affects the skin and mucous membranes of the nose, mouth, and eyes, leading to discomfort and increased vulnerability to respiratory infections. Excessive humidity is also harmful as it can cause dampness and mold.

With the start of the heating season, controlling indoor humidity becomes particularly important as heaters and air conditioners dry out the air. Invest in a hygrometer to monitor humidity levels, aiming to keep them between 50-60%. Use humidifiers or simple spray bottles with clean water to maintain humidity. In a pinch, hang a wet towel on the radiator and replace it as it dries.

Strengthening Your Body

Begin preparing your body for the cold and flu season no later than mid-October. Visit your doctor to identify any “weak spots” in your health. If you have chronic conditions affecting your nose, throat, or lungs, now is the time to address them. Discuss with your doctor any additional preventive measures and procedures that may be necessary throughout the cold season based on your health status.

Don’t forget to visit your dentist and treat any cavities. Few people realize that cavities can negatively impact your immune system and become a source of infection. Addressing this issue in advance will ensure that your efforts to stay healthy are not in vain.

Consider hardening, a practice our parents swore by. However, you don’t need to run barefoot in the snow or take ice-cold showers every day. Start small. After your shower or bath, rinse your body with water that is a few degrees cooler than usual. Gradually, decrease the water temperature by 2-3 degrees each week. Once you’re comfortable with this, start taking contrast showers, gradually increasing the temperature difference between the hot and cold water.

Regular walks in the fresh air can also be considered a form of hardening. Don’t cancel your walks if it’s slightly rainy or windy; just dress warmly and bring an umbrella or raincoat. Choose places with fresh, clean air for your walks, such as parks, alleys, or groves.

Adjusting Your Lifestyle

First and foremost, normalize your sleep patterns. Lack of rest is particularly dangerous during the autumn and winter months when the short daylight hours and limited sunlight already negatively impact our well-being. A weakened immune system, winter depression, and increased fatigue are directly related to lack of sleep.

The recommended amount of sleep during the cold season is at least 7-8 hours. Train yourself to go to bed and wake up at the same time every day. Don’t be afraid to sacrifice some household chores for the sake of sleep. In the morning, well-rested and in a good mood, you’ll accomplish tasks much faster.

Ensure that nothing disturbs you while falling asleep: turn off bright lights, the TV, and the radio. Avoid eating, strong tea, coffee, and carbonated drinks two hours before bedtime. Always ventilate your room an hour before going to bed.

Engage in physical exercises. Avoid extremes, such as running a marathon in a day and then being bedridden for a week. Allocate 15-20 minutes each day for simple exercises. If the weather permits, exercise outdoors. If not, ventilate the room before your workout.

By not postponing your exercises to an indefinite “tomorrow,” you’ll not only greet winter in good physical shape but also significantly strengthen your immune system, improve your mood, and better handle any weather surprises.

Another simple yet effective recommendation is to thoroughly maintain personal hygiene. Everyone knows this, but unfortunately, few follow it. Make it a rule to wash your hands with soap and rinse your throat with warm water immediately after returning home from outside or any crowded place. If someone near you sneezes or coughs, you can moisten a cotton ball with warm water and gently clean the mucous membrane in your nasal cavity. This will take you a maximum of a couple of minutes but will significantly reduce the risk of illness.

For more health tips, follow us on Telegram.