How not to get sick this winter: simple tips, folk life hacks and useful rituals for everyday life

When the cold, wind and quarantine waves seem to lurk at every turn, you want to have a simple survival plan.

Day as prevention: what to do every day

1. Sleep and recovery 🛌

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.

2. Movement - but without fanaticism 🏃‍♀️

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.

3. food that supports the immune system 🥦

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.

4. Hygiene and air 🧼🌬️

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.

Folk methods that work (and which are better not to exaggerate)

Useful, safe tips ✅

• Tea with ginger, lemon and honey - warms, helps with a sore throat. Do not give honey to children under 1 year of age.

• Chicken broth - is cosy and hydrating, making you feel a little better when you have a cold.

• Rinse with saline solution (0.5-1 tsp of salt per glass of warm water) - helps with sore throat.

• Inhalation of steam - effective in case of nasal congestion, but be careful, especially with children (risk of burns).

• Garlic in food - has antimicrobial properties; just add it to your dishes.

• Honey, ginger, cinnamon - natural remedies for coughs and sore throats.

What not to do ❗

• Do not consider folk remedies as a substitute for a doctor in case of high fever, difficulty breathing or deterioration of the condition.

• Avoid dubious «detox diets», peroxide, or ingestion of non-standard substances - these can be harmful.

A simple morning ritual - 5 minutes for immunity 🌅

1. A glass of warm water with lemon (moisturises and tones).

2. 2-3 minutes of breathing exercises (deep breaths through the nose, slow exhalations through the mouth).

3. 1 serving of fresh fruit or yoghurt.
   This mix is easy to get into and will really help you feel better.

Drink recipes for the cold season (quick and tasty)

Ginger and lemon tea

• 1 cm fresh ginger, grate

• Juice of half a lemon

• 1 tbsp of honey
  Pour boiling water, leave for 5-10 minutes, drink warm.

Warm «golden» drink (with turmeric)

• 200 ml milk/vegetable drink

• 1/2 tsp turmeric, a pinch of black pepper

• 1 tsp of honey
  Warm it up, mix it up, drink it before bed - it calms you down.

Vitamins and supplements: briefly and without panic

• Vitamin D - Many people are deficient in cold weather; it is worth checking levels and taking supplementation if necessary on the advice of a doctor.

• Vitamin C and zinc - can slightly shorten the duration of a cold when used initially.

• Do not arbitrarily start strong courses of vitamins or herbs, if you are taking medication, consult your doctor.

Prevention in public places

• Carry with you antiseptic and napkins.

• If there are many people in one place, a mask will help, especially during the season.

• Avoid shaking hands during epidemics; a polite gesture is a smile and a nod.

If you feel that you have caught it - what to do in the first 24 hours

1. Rest - work will not save you from illness.

2. Drink more fluids: water, tea, broth.

3. Gargle with saline; inhalation in case of congestion.

4. Take an analgesic/antipyretic if the temperature is above comfortable - as directed or advised by your doctor.

5. If the symptoms worsen (difficulty breathing, fever >38.5°C, severe weakness), consult your family doctor or call an ambulance.

Prevention for the family: simple rules

• Define a «sick zone» in the house (a separate room, one towel, dishes).

• Frequently ventilate and disinfect areas with hand contact (pens, remotes).

• Keep everyone in the family in the habit of washing their hands.