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How do you prevent cold & cough in the winter?

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Wintertime is often referred to as flu season because of the barrage of the common cold virus during this time. It is incredibly likely that you have caught a cough or cold during this time. While the illness itself is nothing too serious, it can be highly contagious and becomes frustrating to deal with. During this time, it would be ideal if your immune system was functioning optimally and a common cold can temporarily compromise it. Fortunately, there are a few practices you can inculcate to ensure you prevent yourself from catching winter illnesses like common colds and cough.

1. Ensure you get adequate vitamin D

Vitamin D has been implicated as part of the optimal functioning of one’s immune system. It is very common for vitamin D deficiencies to develop during wintertime as a result of cloud cover. In fact, a study by Canadian researchers found that supplementing with about 10,000 IU of Vitamin D each week cut subjects’ risk of developing an upper respiratory infection by half. Just thirty minutes of direct sunlight a day works for most people as their optimal amount of vitamin D intake in a day. Ensure you consciously get this vitamin D to keep your immune function optimal.

2. Consume probiotics daily

Some research indicates that common colds, coughs, and winter illnesses have a weakness: good bacteria. Winter coughs & colds can potentially be prevented by adding more probiotics to one’s diet. Keep in mind that probiotics exist in a variety of strains, and experiments have found that a particular strain found in Greek yogurt reduced the affinity to catch the common cold bug. By preserving your gut health, probiotics give you access to a plethora of benefits like improved digestion, better mood regulation, and strong immune function. Some strains of probiotics have also been shown to aid the immune system functioning optimally. So, whether it be a bowl of dahi, idli sambhar, or a probiotic supplement, ensure your gut health is a priority.

3. Green tea consumption may help

Swap out that cup of black coffee for strongly brewed green tea or matcha tea. Green tea and its family of teas have the magic ingredient catechin or EGCG (epigallocatechin gallate) which, some studies have shown, can neutralize influenza virus particles as they enter your system. Some research also indicates that catechin can also suppress any pneumonia-causing bacteria. Make sure you do not overdo your consumption of green tea as it is a diuretic and may cause mild adverse effects. Adding one or two cups of green tea to your day is ideal.

4. Exercise regularly

The impact of exercise on immunity has been very clearly documented by research, and the correlation between healthy immunity and regular exercise is a strong positive. Exercise can also gradually build up one’s immune response to stressors. In fact, exercise is claimed to temporarily boost one’s immune response immediately after, as per a British study. To really reap the benefits of physical activity and ensure you don’t catch winter illnesses, it's crucial to be consistent. Find an exercise that you really enjoy, so you make sure that you can be consistent with it.

Exercise also stimulates the production of blood vessel constricting epinephrine that can relieve issues like nasal discomfort that come with common colds.

5. Take Steam Regularly

Not only can steam relieve winter coughs and colds, but it can also be used as a preventive measure. Dry air can often trigger dust allergies. By adding humidity to one’s surroundings through a humidifier or inhaling steam can help with air quality-related ailments. To inhale steam, one can either enlist the aid of a steamer or simply heat up a big bowl of hot water and put one’s head over it with a towel on top to prevent the steam from dissipating. Take slow and deep breaths for ten minutes while the steam escapes. Ensure you inhale steam every three to four days during the winter season.

6. Increase the consumption of good fats

The consumption of omega-three fatty acids has also been linked to the post-exercise inflammatory cascade of killer cells that hunt down the common cold virus. Omega threes can be found most in fishes likes salmon, but they are available to vegetarians due to their presence in nuts, and evening primrose extract. Omega-three can be consumed through one’s diet directly or through supplements like fish oil or evening primrose. Another vegetarian source of omega threes is anchovies which makea great pizza topping.

Conclusion

Ultimately, getting adequate rest, exercising regularly, and eating balanced meals is likely to keep winter coughs and colds at bay. Some other health tips include getting enough sunlight, good fats, catechins from tea, and probiotics through yogurt.

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