What are the symptoms of an early cold?
A cold is a viral infection of the upper respiratory tract. It is usually caused by the rhinovirus and is transmitted by droplets of fluid released when someone coughs or sneezes.
The symptoms of an early cold can be::
- a stuffy nose,
- runny nose,
- sneeze,
- a sore throat,
- cough,
- headache,
- mild fever.
Why you want to prevent the onset of a cold
A cold can seriously disrupt our daily lives. It can be difficult to work or study when you are constantly sneezing or coughing. In addition, a stuffy or runny nose can make it difficult to breathe properly, sleep or simply enjoy the day.
To prevent the onset of a cold, we first recommend that you follow good hygiene, such as washing hands regularly, coughing and sneezing into your elbow and avoiding close contact with people who have a cold. In addition, strengthening your immune system through a healthy lifestyle, such as adequate sleep, regular exercise and a balanced diet and supplements, can help prevent colds.
It is also wise to keep yourself warm during cold and damp conditions, as cold viruses spread more easily in such conditions. With these simple measures you can prevent the onset of colds and maintain your health.
12 measures against the onset of a cold
With the cold season approaching, it is wise to pay attention to preventing the onset of a cold. Taking preventive measures can help reduce the spread of cold viruses and reduce or prevent the risk of catching a cold.
1. Good hand hygiene
Washing hands is one of the most important measures that you can take to prevent colds. Regularly and thoroughly washing your hands with soap and water for at least 20 seconds can help remove viruses that have contaminated your hands.
In addition, it is also important to wash your hands after blowing your nose, coughing or sneezing, and before preparing food. Using hand sanitizer can be a good addition to hand washing, especially when there is no immediate access to soap and water.
2. The importance of a healthy lifestyle and strengthening resistance
A healthy lifestyle can contribute to a strong immune system and reducing the risk of colds. This includes eating a balanced diet rich in fruits, vegetables and whole grains, regular exercise, getting enough sleep and reducing stress.
In addition, certain supplements, such as vitamin C and zinc, can strengthen resistance and help prevent colds. It is always advisable to consult with a doctor before starting to take supplements. By following these preventative measures, you can help protect yourself from colds and stay healthy through the cold winter months.
3. What foods can help prevent colds?
Colds are a common ailment that many people experience, especially during the colder months. Fortunately, certain foods can help prevent colds or shorten their duration. Here are some foods you should include in your diet to strengthen your immune system:
Vitamin C-rich foods: Citrus fruits such as oranges, grapefruits, and kiwis are rich in vitamin C, which is essential for a properly functioning immune system. Other sources of vitamin C include peppers, strawberries and broccoli and natural vitamin C supplements
Ginger and garlic are two herbs known for their anti-inflammatory and immune-boosting properties. Ginger can provide relief from sore throats and coughs, while garlic helps fight viruses. You can make ginger tea by adding a few slices of fresh ginger to a cup of hot water and letting it steep. If necessary, add some honey for extra flavor. You can eat garlic fresh, by adding it to your meals or using it in a garlic supplement.
A mixture of honey and lemon can have a soothing effect on a sore throat. You can make a drink by adding the juice of half a lemon to a cup of warm water and a tablespoon of honey. Stir well and drink slowly. Honey also has antimicrobial properties that can help fight bacteria and viruses.
4. Nutrition and supplements for a strong immune system
In addition to healthy nutrition, supplements can also play a role in preventing colds. Here are some essential supplements that support your immune system.
Vitamin D supplements: Vitamin D plays a crucial role in the immune system. It is mainly produced by sun exposure, but some people may be deficient, especially during the winter months. Taking a vitamin D supplement can help strengthen your immune system.
Zinc supplements: Zinc is involved in many aspects of the immune system. Taking a zinc supplement can help reduce the duration and severity of colds.
Research shows that Vitamin C does not contribute to the prevention of colds in most people. A review of scientific literature shows that regular intake of vitamin C supplements does not reduce the risk of catching a cold, but can contribute to improving the symptoms of a cold.
Multi vitamins that strengthen immunity. To prevent the onset of a cold, it is important to maintain your resistance. This can be done with one all in 1 supplements that support your immunity.
Diet and supplements can help prevent colds or relieve symptoms. But it is much more important to maintain a healthy lifestyle, get enough rest and exercise regularly. Always consult a doctor before you start taking supplements.
5. Avoiding large crowds and contaminated surfaces
To prevent the onset of a cold you should take your lifestyle and environmental factors into account. One of the most important things you can do is avoid large crowds and contaminated surfaces. Cold viruses are mainly spread through the air and through direct contact with contaminated surfaces.
Try to avoid crowded public places, especially during cold and flu seasons. This reduces the chance of exposure to cold viruses. In addition, it is also important to regularly clean and disinfect frequently touched surfaces, such as doorknobs, light switches and telephones.
6. Sufficient sleep for a faster recovery
Another factor in preventing the onset of a cold is ensuring adequate sleep and effective stress management. Research has shown that lack of sleep and high stress levels weaken the immune system, making you more susceptible to cold viruses.
One of the best ways to boost your immune system and fight off colds is to get enough rest and sleep. This allows your body to repair itself and become stronger against viruses. Try to get at least 8 hours of sleep per night and take rest if you feel that a cold is coming on. Avoid busy schedules and give yourself time to recover.
7. Drink hot drinks
When you feel the first signs of a cold coming on, there are several natural remedies you can try to ease the symptoms. A popular method is drinking warm drinks such as herbal tea or a cup of hot broth. These warm drinks will help soothe your throat and reduce congestion.
8. Using steam and hydration for symptom relief
Steam and hydration are two effective ways to provide relief from the onset of a cold. A commonly used remedy is to take a warm shower or steam bath. The steam will help relieve nasal and sinus congestion, making it easier to breathe. You can also try using a humidifier in your room, as dry air can contribute to worsening cold symptoms.
9. Avoid close contact with sick people
If you are around people who have a cold, you are at increased risk of becoming infected. Try to avoid contact with sick people, especially if they are coughing or sneezing. This could be just the drop that gives the starting cold the push to actually catch a cold
10. Clean and disinfect surfaces regularly
Cold viruses can survive on surfaces, so it is wise to clean and disinfect regularly used objects and surfaces. This includes doorknobs, telephones, keyboards and light switches. Did you know that most smartphones contain more bacteria than a toilet? So clean that phone.
11. Keep your hands away from your face
Your hands come into contact with various surfaces that may be contaminated with cold viruses. Try to touch your face as little as possible to prevent the viruses from entering your nose, mouth or eyes.
12. Adequate fluid intake
Drink plenty of (hot) water or tea to stay hydrated and help your body function properly. Adequate fluid intake can also help keep your mucous membranes moist, making them better able to fight viruses and prevent the onset of a cold.