The autumn and winter months are considered the main period of coughs, sniffles, and illnesses in general. There are several reasons why this is so: the more humid and cooler weather of autumn and winter is more favorable to pathogens than the heat of summer, in addition, we get fewer vitamins and minerals at this time, and we spend much more time in closed spaces, often with ourselves.
But don’t think that the typical diseases of the season, such as colds, colds or flu, are inevitable: with a little attention and simple practices, you have a very high chance of avoiding all the infectious diseases of autumn and winter! Read on, because we’re going to tell you how!
1. Humidify and use essential oils!
Relative humidity between 40-60% is ideal both for the healthy functioning of the human body and for minimizing the risk of infections. In the cold months, the air in a heated apartment often becomes dry. In dry air, the lifespan of viruses is longer and they reproduce more easily, and due to the lack of moisture, the mucous membranes of the nose and throat dry out, so pathogens are more likely to enter the body.
The best solution is to buy an aromatherapy humidifier, because with essential oils you can not only create a pleasant smell in your home, but you can also increase the protection against viruses and bacteria. For example, tea tree, lemon, spearmint, oregano, cinnamon and eucalyptus oils are recommended.
2. Get enough sleep!
Lack of sleep can be a real nightmare for your immune system: according to a study published in Finland in 2013, even a single workweek spent sleeping 4 hours a day can cause changes in gene function and the processes that “turn on” the immune response, and can also increase inflammation in the body. Simply put: lack of sleep leads to a deterioration of the immune system and thus indirectly to more diseases.
Go to bed at the same time every night (even on weekends!) and create a bedtime ritual ! Turn off all light-emitting electronic devices, turn off noise, and do something calming (eg read, meditate) before going to bed.
3. Wash your hands often!
Wash your hands regularly throughout the day with soap and hot water. Autumn and winter pathogens are mainly spread from hand to hand, so during this period it is recommended to wash your hands twice as often and even more thoroughly than usual. This is especially true if someone travels a lot, works in a busy office or meets and interacts with many people due to their job. We previously wrote about the rules of hand washing and the use of hand sanitizers here .
4. Breathe fresh air!
If it rains or if it blows, you need to ventilate even in the autumn and winter months, as the space with used air favors the growth of disease-causing bacteria, viruses and fungi. A 5-10 minute intensive ventilation with the windows wide open is sufficient for disinfection, especially in winter, as microbes do not like cold air either. Ventilate the apartment 3-5 times a day! It is equally important not to spend the whole day between the four walls: if you can, take a walk, take a trip, get out and about !
5. Pair vitamin C with zinc!
It is a well-known fact that vitamin C plays an important role in the proper functioning of the immune system and its daily supplementation is essential to maintain the health of the body. But did you know that the immune-boosting effect of vitamin C can be further enhanced by adding zinc ? According to research, taking a high dose of vitamin C (1000 mg) and at least 10 mg of zinc together can help prevent viral and bacterial infections and reduce the symptoms and duration of an already developed cold.
6. Do not touch or rub your eyes, nose or mouth!
A 2013 study found that people who occasionally picked their eyes or nose were 41 percent more likely to develop frequent upper respiratory infections. Cold and flu viruses, among others, are spread by droplet infection, that is, from hand to hand. Pathogens can easily enter your body from dirty hands, for example by scratching an eye or licking a finger. Only touch your face after thoroughly washing your hands (see point 3)!
7. Drink hot herbal teas!
Skip the coffee and make a cup of green tea instead! According to a German study, EGCG (epigallocatechin gallate) found in green tea is a compound that destroys flu virus particles and prevents them from entering your body. According to scientists, EGCG can also neutralize the bacteria that cause pneumonia. Consume as much green tea and other herbal teas with anti-pathogenic effects (e.g. ginger, peppermint, echinacea , elderberry, or black tea) on a daily basis! Honey is best for flavoring, as it has anti-viral and anti-bacterial properties in itself.
8. Keep your vitamin D stores topped up!
It is no exaggeration to say that vitamin D deficiency has now become a common disease . In 2015, a medical survey found that by the end of winter, 95 percent of Hungarians did not have adequate vitamin D levels, while only 15 percent were taking some type of vitamin D supplement. However, vitamin D is essential in almost all functions of the body: among other things, it also supports the immune system, thereby helping to protect against infections. In order to maintain an adequate level of vitamin D, it is necessary to take 2000 IU of vitamin D3 daily .