If you have a persistent cough for more than four to eight weeks, you should seek medical help as it could be an early sign of COPD. (Image: shutterstock)
Viruses can spread through respiratory droplets that are produced when an infected person coughs or sneezes.
Winter is the season of cough and cold. Although catching a cold isn’t particularly dangerous, it can be challenging to deal with because of its contagious nature. This can happen if you shake hands with someone who has a cold or touch a surface that has respiratory viruses on it. Nobody likes being sick and lying in bed all day.
So, instead of taking pills to get relief from stuffy nose, it is better to prevent cough and cold from starting in the first place. Here are some safety measures that you can implement to stay fit and protect yourself from common winter ailments:
• Wash your hands at regular intervals
One of the biggest learnings from the COVID-19 pandemic is to wash your hands properly at regular intervals. The viruses that cause colds are spread through the coughs and sneezes of an infected person which can live on hands and surrounding surfaces for up to 24 hours. If you have been around someone who is sick, wash your hands frequently with soap and water before eating or touching your face. Alcohol-based hand sanitizers are also effective. Keep your environment clean while working outside.
• Consume probiotics daily
Probiotics are beneficial bacteria that live in the gut and can help maintain a healthy balance of microorganisms in the gut. Some studies have suggested that probiotics may have a role in boosting the immune system and reducing the incidence of respiratory infections. Kimchi, yogurt, tempeh and other probiotic-rich foods are readily available at your local store.
• Steam
Steam can not only provide relief from cold, cough and cold, but it can also be used to prevent them. Breathing in steam through a humidifier or adding moisture to the environment around you can help with air quality ailments. To steam, use a steamer or simply heat a large bowl of hot water and drape a towel over your head to keep the steam from inhaling. Take slow, deep breaths for 10 minutes and let the steam out. Do take steam every three to four days during winter.
• Practice breathing exercises
Breathing exercise can be very beneficial in preventing cold and cough. When you breathe heavily during exercise, you create friction, which heats up the nasal passages.
• Sunbathing
Studies show that vitamin D contributes to the effective functioning of the immune system. Vitamin D deficiency is especially common in winter due to less exposure to sunlight. Most people only need 30 minutes of direct sunlight each day to get the recommended amount of vitamin D. Make sure to consume this vitamin consciously to keep your immune system operating at its peak level.
• quit smoking
Heavy smokers are more likely to experience frequent and severe colds. Even passive smoking can wear down your immune system, which is your body’s defense against pathogens. The nasal passages dry up due to the smoke. It affects your cilia, the tiny hairs that line your nose and lungs.
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