When the cold, wind and quarantine waves seem to lurk at every turn, you want to have a simple survival plan.<\/p>\n
Sleep is the first line of defence. 7-9 hours of quality sleep helps the immune system. Try this: go to bed and wake up at the same time, switch off gadgets an hour before bedtime.<\/p>\n
30-60 minutes of moderate activity (walking, running, yoga) 4-5 times a week to prevent stress and tone up. In cold weather, dress for the season to avoid hypothermia.<\/p>\n
No need for extreme diets - simple rules: more vegetables and fruits, whole grains, nuts, fish, dairy products. Foods with vitamin C (citrus fruits, kiwi, bell peppers), zinc (seeds, nuts, seafood) and probiotics (yoghurt, kefir) are especially useful.<\/p>\n
Wash your hands frequently, ventilate the room for 5-10 minutes every few hours, and keep the room humid at ~40-60% - this helps the mucous membranes work more efficiently.<\/p>\n
Tea with ginger, lemon and honey<\/strong> - warms, helps with a sore throat. Do not give honey to children under 1 year of age.<\/p>\n<\/li>\n Chicken broth<\/strong> - is cosy and hydrating, making you feel a little better when you have a cold.<\/p>\n<\/li>\n Rinse with saline solution<\/strong> (0.5-1 tsp of salt per glass of warm water) - helps with sore throat.<\/p>\n<\/li>\n Inhalation of steam<\/strong> - effective in case of nasal congestion, but be careful, especially with children (risk of burns).<\/p>\n<\/li>\n Garlic in food<\/strong> - has antimicrobial properties; just add it to your dishes.<\/p>\n<\/li>\n Honey, ginger, cinnamon<\/strong> - natural remedies for coughs and sore throats.<\/p>\n<\/li>\n<\/ul>\n Do not consider folk remedies as a substitute for a doctor in case of high fever, difficulty breathing or deterioration of the condition.<\/p>\n<\/li>\n Avoid dubious \u00abdetox diets\u00bb, peroxide, or ingestion of non-standard substances - these can be harmful.<\/p>\n<\/li>\n<\/ul>\n A glass of warm water with lemon (moisturises and tones).<\/p>\n<\/li>\n 2-3 minutes of breathing exercises (deep breaths through the nose, slow exhalations through the mouth).<\/p>\n<\/li>\n 1 serving of fresh fruit or yoghurt. 1 cm fresh ginger, grate<\/p>\n<\/li>\n Juice of half a lemon<\/p>\n<\/li>\n 1 tbsp of honey 200 ml milk\/vegetable drink<\/p>\n<\/li>\n 1\/2 tsp turmeric, a pinch of black pepper<\/p>\n<\/li>\n 1 tsp of honey Vitamin D<\/strong> - Many people are deficient in cold weather; it is worth checking levels and taking supplementation if necessary on the advice of a doctor.<\/p>\n<\/li>\n Vitamin C and zinc<\/strong> - can slightly shorten the duration of a cold when used initially.<\/p>\n<\/li>\n Do not arbitrarily start strong courses of vitamins or herbs, if you are taking medication, consult your doctor.<\/p>\n<\/li>\n<\/ul>\n Carry with you antiseptic<\/strong> and napkins.<\/p>\n<\/li>\n If there are many people in one place, a mask will help, especially during the season.<\/p>\n<\/li>\n Avoid shaking hands during epidemics; a polite gesture is a smile and a nod.<\/p>\n<\/li>\n<\/ul>\n Rest - work will not save you from illness.<\/p>\n<\/li>\n Drink more fluids: water, tea, broth.<\/p>\n<\/li>\n Gargle with saline; inhalation in case of congestion.<\/p>\n<\/li>\n Take an analgesic\/antipyretic if the temperature is above comfortable - as directed or advised by your doctor.<\/p>\n<\/li>\n If the symptoms worsen (difficulty breathing, fever >38.5\u00b0C, severe weakness), consult your family doctor or call an ambulance.<\/p>\n<\/li>\n<\/ol>\n Define a \u00absick zone\u00bb in the house (a separate room, one towel, dishes).<\/p>\n<\/li>\n Frequently ventilate and disinfect areas with hand contact (pens, remotes).<\/p>\n<\/li>\n Keep everyone in the family in the habit of washing their hands.<\/p>\n<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":" \u042f\u043a \u043d\u0435 \u0437\u0430\u0445\u0432\u043e\u0440\u0456\u0442\u0438 \u0446\u0456\u0454\u0457 \u0437\u0438\u043c\u0438: \u043f\u0440\u043e\u0441\u0442\u0456 \u043f\u043e\u0440\u0430\u0434\u0438, \u043d\u0430\u0440\u043e\u0434\u043d\u0456 \u043b\u0430\u0439\u0444\u0445\u0430\u043a\u0438 \u0456 \u043a\u043e\u0440\u0438\u0441\u043d\u0456 \u0440\u0438\u0442\u0443\u0430\u043b\u0438 \u0434\u043b\u044f \u0449\u043e\u0434\u0435\u043d\u043d\u043e\u0433\u043e \u0436\u0438\u0442\u0442\u044f \u041a\u043e\u043b\u0438 \u0437\u0430 \u0432\u0456\u043a\u043d\u043e\u043c \u0445\u043e\u043b\u043e\u0434, \u0432\u0456\u0442\u0435\u0440 \u0456 \u043a\u0430\u0440\u0430\u043d\u0442\u0438\u043d\u043d\u0456 \u0445\u0432\u0438\u043b\u0456 \u043d\u0456\u0431\u0438 \u043f\u0456\u0434\u0441\u0442\u0435\u0440\u0456\u0433\u0430\u044e\u0442\u044c \u043d\u0430 \u043a\u043e\u0436\u043d\u043e\u043c\u0443 \u043a\u0440\u043e\u0446\u0456, \u0445\u043e\u0447\u0435\u0442\u044c\u0441\u044f \u043c\u0430\u0442\u0438 \u043f\u0440\u043e\u0441\u0442\u0438\u0439 \u043f\u043b\u0430\u043d \u0432\u0438\u0436\u0438\u0432\u0430\u043d\u043d\u044f. \u0414\u0435\u043d\u044c \u044f\u043a \u043f\u0440\u043e\u0444\u0456\u043b\u0430\u043a\u0442\u0438\u043a\u0430: \u0449\u043e \u0440\u043e\u0431\u0438\u0442\u0438 \u0449\u043e\u0434\u043d\u044f 1. \u0421\u043e\u043d \u0456 \u0432\u0456\u0434\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u044f \ud83d\udecc \u0421\u043e\u043d \u2014 \u043f\u0435\u0440\u0448\u0430 \u043b\u0456\u043d\u0456\u044f \u043e\u0431\u043e\u0440\u043e\u043d\u0438. 7\u20139 \u0433\u043e\u0434\u0438\u043d \u044f\u043a\u0456\u0441\u043d\u043e\u0433\u043e \u0441\u043d\u0443 \u0434\u043e\u043f\u043e\u043c\u0430\u0433\u0430\u044e\u0442\u044c \u0456\u043c\u0443\u043d\u043d\u0456\u0439 [\u2026]<\/p>\n","protected":false},"author":207433346,"featured_media":2056,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_title":"","rank_math_description":"","rank_math_focus_keyword":"\u042f\u043a \u043d\u0435 \u0437\u0430\u0445\u0432\u043e\u0440\u0456\u0442\u0438","td_subtitle":"","subtitle":"","footnotes":""},"categories":[805621],"tags":[],"class_list":{"0":"post-2055","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle"},"_links":{"self":[{"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/posts\/2055","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/users\/207433346"}],"replies":[{"embeddable":true,"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/comments?post=2055"}],"version-history":[{"count":1,"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/posts\/2055\/revisions"}],"predecessor-version":[{"id":2057,"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/posts\/2055\/revisions\/2057"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/media\/2056"}],"wp:attachment":[{"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/media?parent=2055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/categories?post=2055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ukrmedia.news\/en\/wp-json\/wp\/v2\/tags?post=2055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What not to do \u2757<\/h3>\n
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\nA simple morning ritual - 5 minutes for immunity \ud83c\udf05<\/h2>\n
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This mix is easy to get into and will really help you feel better.<\/p>\n<\/li>\n<\/ol>\n
\nDrink recipes for the cold season (quick and tasty)<\/h2>\n
Ginger and lemon tea<\/h3>\n
\n
Pour boiling water, leave for 5-10 minutes, drink warm.<\/p>\n<\/li>\n<\/ul>\nWarm \u00abgolden\u00bb drink (with turmeric)<\/h3>\n
\n
Warm it up, mix it up, drink it before bed - it calms you down.<\/p>\n<\/li>\n<\/ul>\n
\nVitamins and supplements: briefly and without panic<\/h2>\n
\n
\nPrevention in public places<\/h2>\n
\n
\nIf you feel that you have caught it - what to do in the first 24 hours<\/h2>\n
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\nPrevention for the family: simple rules<\/h2>\n
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