How can you boost your immune system to ward off colds. What are the most effective ways to stop a cold in its tracks. Which lifestyle changes can help prevent viral infections. How does proper hygiene impact cold prevention. What role does nutrition play in fighting off colds. How can you create an environment less hospitable to cold viruses. Why is staying hydrated crucial for preventing colds.

Understanding the Common Cold: Causes and Symptoms

The common cold is a viral infection that primarily affects the upper respiratory tract. While various viruses can cause colds, the rhinovirus is the most frequent culprit. Symptoms typically include a runny nose, sore throat, cough, congestion, mild body aches, headaches, sneezing, and occasionally a low-grade fever. These symptoms can be quite similar to those of COVID-19, making it crucial to stay vigilant and get tested if you’re unsure about the nature of your illness.

Despite its prevalence, a cold is generally harmless, although it can certainly make you feel unwell for several days. The key to maintaining good health during cold and flu season lies in prevention and early intervention. By implementing the right strategies, you can significantly reduce your chances of catching a cold or shorten its duration if you do fall ill.

Optimizing Your Environment to Prevent Colds

The Power of Humidity in Cold Prevention

Can the moisture level in your home affect your susceptibility to colds? Absolutely. Low humidity can dry out your nasal passages, compromising their ability to trap and eliminate viruses. To combat this, consider investing in a humidifier and running it when the air feels dry. Dr. Amber Tully, a family medicine physician at the Cleveland Clinic, explains, “A humidifier may help to keep the mucous membranes moist. Dry mucous membranes in the nose inhibit your body’s ability to trap germs as they enter your system.”

However, it’s crucial to maintain your humidifier properly. The warm, moist environment it creates can become a breeding ground for mold, which can cause cold-like symptoms in people with allergies. Regular cleaning and maintenance of your humidifier are essential to ensure it remains a health-boosting tool rather than a potential problem.

Creating a Clean, Germ-Free Environment

How can you make your surroundings less hospitable to cold viruses? Start by regularly disinfecting frequently touched surfaces, including:

• Doorknobs and light switches
• Kitchen and bathroom counters
• Remote controls and electronic devices
• Computer keyboards and mice
• Phones and tablets

Pay special attention to your mobile phone, as it’s an item you frequently touch and often place on various surfaces throughout the day. Use disinfectant wipes or a mixture of water and isopropyl alcohol to clean your phone regularly, being careful not to damage its sensitive components.

Boosting Your Immune System Through Nutrition

The Vital Role of Vitamin D

Can vitamin D really help prevent colds? Research suggests it can play a significant role. People with low vitamin D levels are more likely to suffer from upper respiratory infections, including colds. Dr. Adiba Khan, a family physician at Northwestern Medicine Lake Forest Hospital, notes, “Some studies have shown that supplementing with 400 international units of vitamin D per day may prevent respiratory infections.”

While the National Institutes of Health (NIH) recommends at least 600 IUs per day for most adults, some experts suggest higher doses may be beneficial. Good dietary sources of vitamin D include:

• Salmon and other fatty fish
• Beef
• Egg yolks
• Fortified milk and orange juice
• Cheese
• Mushrooms

Given the difficulty of obtaining sufficient vitamin D through diet alone, especially in regions with limited sunlight, consider discussing vitamin D supplementation with your healthcare provider.

Immune-Boosting Foods and Nutrients

Which other nutrients can help fortify your immune system against colds? Consider incorporating the following into your diet:

1. Vitamin C: Found in citrus fruits, berries, and leafy greens
2. Zinc: Present in oysters, beef, pumpkin seeds, and lentils
3. Probiotics: Available in yogurt, kefir, and fermented foods
4. Garlic: Contains allicin, a compound with antimicrobial properties
5. Ginger: Known for its anti-inflammatory and antioxidant effects

Remember, a balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides a wide range of nutrients that support overall immune function.

Hygiene Practices for Cold Prevention

The Importance of Proper Hand Washing

How can you effectively wash your hands to prevent colds? Follow these steps recommended by the Centers for Disease Control and Prevention (CDC):

1. Wet your hands with clean, running water (warm or cold)
2. Apply soap and lather well, including the backs of your hands, between your fingers, and under your nails
3. Scrub for at least 20 seconds
4. Rinse thoroughly under clean, running water
5. Dry your hands using a clean towel or air dry them

When soap and water aren’t available, use an alcohol-based hand sanitizer containing at least 60% alcohol. While not as effective as handwashing, it can help reduce the spread of germs in a pinch.

Avoiding Face Touching

Did you know that people touch their faces an average of 16 times per hour? This habit can significantly increase your risk of catching a cold. Viruses can enter your system through your eyes, nose, and mouth, so keeping your hands away from your face is crucial. Dr. Tully explains, “This prevents germs on your hands being transferred into your mucous membrane (nose and mouth) and getting you sick.”

To break the habit of face-touching:

• Be mindful of your actions and consciously stop yourself when you notice your hand moving towards your face
• Keep your hands occupied with stress balls or fidget toys
• Use scented hand lotion as a reminder – the scent will alert you when your hands are near your face
• Ask friends or family to point out when you’re touching your face

Lifestyle Factors in Cold Prevention

The Impact of Sleep on Immune Function

How does sleep affect your ability to fight off colds? Quality sleep is crucial for maintaining a robust immune system. During sleep, your body produces and releases cytokines, proteins that help regulate immune responses. Lack of sleep can decrease the production of these protective cytokines, making you more susceptible to infections.

To improve your sleep quality and duration:

• Aim for 7-9 hours of sleep per night
• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Ensure your bedroom is dark, quiet, and cool
• Limit exposure to blue light from electronic devices before bedtime

Stress Management and Cold Prevention

Can chronic stress increase your likelihood of catching a cold? Research suggests it can. Prolonged stress can suppress immune function, making you more vulnerable to infections. Incorporating stress-reduction techniques into your daily routine can help bolster your body’s defenses against colds. Consider trying:

• Meditation or mindfulness practices
• Regular exercise
• Deep breathing exercises
• Yoga or tai chi
• Engaging in hobbies or activities you enjoy

Remember, what works best for stress management can vary from person to person. Experiment with different techniques to find what suits you best.

Hydration: A Key Factor in Cold Prevention

Why is staying hydrated so important for preventing colds? Proper hydration supports multiple bodily functions that contribute to a strong immune system:

1. It helps maintain the mucus membranes in your nose and throat, which act as a first line of defense against viruses
2. It aids in the production of lymph, which carries white blood cells and other immune system cells throughout your body
3. It helps flush toxins from your system
4. It regulates body temperature, which can be important during a fever

Aim to drink at least 8 glasses of water a day, and more if you’re physically active or in a hot environment. Herbal teas, clear broths, and water-rich fruits and vegetables can also contribute to your daily fluid intake.

Exercise: Boosting Immunity and Preventing Colds

How does regular exercise impact your resistance to colds? Moderate, regular exercise can strengthen your immune system and potentially reduce your risk of catching colds. It does this by:

• Promoting good circulation, allowing immune cells to move through your body more efficiently
• Reducing stress and inflammation
• Temporarily raising your body temperature, which may help fight off infections
• Slowing the release of stress hormones

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can include activities like brisk walking, jogging, cycling, or swimming. Remember to start slowly if you’re new to exercise and gradually increase your activity level.

However, it’s important to note that very intense or prolonged exercise can temporarily suppress immune function. If you’re feeling under the weather, it’s best to stick to light or moderate exercise or take a rest day.

Social Distancing and Mask-Wearing: Lessons from the Pandemic

How have the practices we’ve adopted during the COVID-19 pandemic impacted cold prevention? The measures taken to prevent the spread of COVID-19 have also been effective in reducing the transmission of other respiratory viruses, including those that cause the common cold. These practices include:

1. Maintaining physical distance from others, especially in crowded indoor spaces
2. Wearing face masks in public settings
3. Improving ventilation in indoor spaces
4. Practicing respiratory etiquette (covering coughs and sneezes)

While it may not be necessary or practical to maintain strict social distancing measures all the time, being mindful of these practices during cold and flu season can help reduce your risk of catching a cold.

Dr. Thomas Russo, professor and chief of infectious disease at the University at Buffalo in New York, emphasizes the importance of these measures: “If the virus is deposited on a surface or inanimate object, you touch it, and then touch your eyes, nose, or mouth, you could infect yourself that way. Good hand hygiene and avoiding face-touching will help you avoid infection.”

13 Ways to Stop a Cold & Avoid Getting Sick

After several years of avoiding illnesses, respiratory viruses are back in a big way. Cases of respiratory syncytial virus (RSV) are through the roof, along with high levels of cases of the flu. COVID-19 cases are increasing, too. Also in the mix? The common cold. So learning how to stop a cold before it starts is essential in staying healthy during cold and flu season.

When a cold takes over your body, it can seem like you’re at the mercy of the virus when it comes to how long it will last. “The common cold is a viral infection of your throat and nose, also known as your upper respiratory tract. Many types of viruses can cause the common cold, but the most common culprit is rhinovirus,” says Adiba Khan, M.D., a family physician at Northwestern Medicine Lake Forest Hospital.

A runny nose, sore throat, cough, congestion, mild body aches and headaches, sneezing, and low-grade fever can leave you feeling exhausted before your symptoms start to clear up. Not to mention, a cold can feel a lot like COVID-19.

But a true cold is typically harmless, explains Deborah S. Clements, M.D., a family physician at Northwestern Medicine Lake Forest Hospital. It just might make you feel crummy while you’re living through it.

The best thing you can do to feel healthy during the colder months? Stop a cold from taking over your body in the first place. In fact, there are a bevy of ways you can prevent colds and shorten their length. Here’s exactly what you can do fight them off all season long.

1. Crank up the humidifier.

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Low humidity dries out your nasal passages, making it harder to trap and eliminate the micro-bugs that settle in your sinuses, eventually leading to a cold. The fix? Invest in a humidifier and keep it running when the air starts to feel dry.

“A humidifier may help to keep the mucous membranes moist. Dry mucous membranes in the nose inhibit your body’s ability to trap germs as they enter your system,” says Amber Tully, M.D., a family medicine physician at the Cleveland Clinic.

But make sure you keep your humidifier clean, as the warm moist environment can become a breeding ground for mold (which can also cause cold-like symptoms if you’re allergic to it).

2. Load up on vitamin D.

Research shows that people who don’t get enough vitamin D are much more likely to suffer from an upper respiratory infection—causing a cough, scratchy throat, or stuffy nose—than those who load up on the sunshine vitamin, potentially because your cells depend on D to activate their immune responses. “Some studies have shown that supplementing with 400 international units of vitamin D per day may prevent respiratory infections,” says Dr. Khan.

Currently, the National Institutes of Health (NIH) suggest that most adults aim for at least 600 IUs per day, but some organizations recommend much more than that. Getting enough vitamin D through your diet alone is tough (you can find it in foods like salmon, beef, egg yolks, fortified milk and orange juice, cheese, and mushrooms), so if you suspect you’re low, talk to your doctor about finding a supplement that works for you and your needs.

3. Keep your hands away from your eyes, nose, and mouth.

Even if you don’t notice it, you likely touch your face a lot. In fact, one small 2008 study found that the participants touched their faces an average 16 times per hour. That’s a major no-no during cold and flu season: When you come in contact with a virus—through another person or an infected surface—it can enter your system if your hands aren’t properly cleaned, according to the Centers for Disease Control and Prevention (CDC). “Viruses also spread by skin-to-skin contact, such as a handshake,” says Dr. Clements.

So, maintain a hands-off policy. “This prevents germs on your hands being transferred into your mucous membrane (nose and mouth) and getting you sick,” says Dr. Tully.

4. Wash your hands effectively and often.

While you’re at it, make sure you’re washing your hands the right way. Use soap and scrub for at least 20 seconds (get between your fingers and underneath your nails!), says the CDC. Opt for hand sanitizer (like these travel-size bottles from Purell) if you’re in a pinch.

“If the virus is deposited on a surface or inanimate surface, you touch it, and then touch your eyes, nose, or mouth, you could infect yourself that way,” says Thomas Russo, M.D., professor and chief of infectious disease at the University at Buffalo in New York. “If you touch a contaminated surface, good hand hygiene will help you avoid infection. ”

5. Disinfect your phone.

Think of all the places you put your phone down during the day: the kitchen counter, a bathroom stall, your restaurant table—talk about a germ-fest.

In fact, a 2012 University of Arizona study found that cell phones may carry 10 times the amount of bacteria than toilet seats.

To disinfect your devices, Apple suggests using a Lysol or Clorox disinfecting wipe. Just be sure to shut down your phone, squeeze out any excess liquid (you don’t want a pool of the stuff sitting on your screen), and dry it off with a soft lint-free cloth. Keep in mind that while bleach is great for banishing viruses, products containing the substance might damage your phone. If you have a hard time finding cleaning wipes near you, follow this guide on how to clean your phone using rubbing alcohol.

6. Find some time to relax.

Feeling on edge? If you’re already feeling run-down, it can actually pave the way for a cold, since stress causes your body to pump out excess cortisol, a hormone that can weaken your immune system’s ability to fight infection, says Dr. Tully,

So make winding down a priority: Take up yoga, try meditation, go for a daily stroll through nature, or prioritize some time after work to make dinner with your family—anything that helps you shake off a long day will help.

7. Get plenty of sleep.

A good snooze is key when it comes to preventing colds. In one JAMA Internal Medicine study, researchers gave 153 healthy men and women nasal drops containing rhinovirus and tracked their sleep habits. They found that people who regularly got less than seven hours of sleep were three times more likely to come down with a cold than those who slept eight hours or more each night. The National Sleep Foundation recommends aiming for at least seven to nine hours per night.

8. Reach for zinc.

Research suggests that zinc can actually decrease the growth of viruses, says Dr. Clements. Plus, taking zinc (typically in the form of zinc lozenges or zinc gluconate nasal sprays) seems to reduce the duration and severity of symptoms right after they come on, according to the NIH.

“Although the proper dosing is unclear at this time, studies have shown a benefit only at daily doses greater than 75 milligrams,” says Dr. Clements. The NIH suggests most adults need much less than that to meet their daily needs, so just go for foods rich in zinc, rather than a supplement (unless you talk to your doc about it first). Meat, tofu, oysters, and lentils are all great sources of the mineral.

9. Label your drinking glass.

“When a family member has a cold, try to use disposable glasses or label glasses. This can help to prevent accidental spread of the virus,” says Dr. Khan. And be extra careful when it comes to sharing objects that can get contaminated by a family member who is sick, especially amid COVID-19, such as telephones, towels, or utensils.

10. Power up with probiotics.

Not all bacteria are bad—the good kind of bugs in your gut, found in probiotic foods like yogurt, sauerkraut, and kombucha, might help support your immune system. After all, a large portion of your immune system can be found right in your gastrointestinal (GI) tract.

One 2014 study published in the Journal of Science and Medicine in Sport actually found that rugby players who took a probiotic supplement experienced far fewer colds and GI infections than those who popped a placebo.

More research needs to be done to confirm that probiotics can truly keep viruses away, but studies suggest that the good bugs seem to be beneficial when symptoms hit, too. For instance, in a study published in the British Journal of Nutrition, researchers found that even though college students taking probiotics or a placebo caught colds at a similar rate, those taking probiotics experienced less intense symptoms (like a stuffy nose or sore throat) for a shorter amount of time.

11. Wear a face mask.

Wearing a face mask is one of the most effective ways to prevent the spread of COVID-19, as well as other respiratory infections like a cold. Not only does it protect those around you, but research shows that a face mask helps protect the wearer, too.

Viruses, including those that cause a cold, flu, or COVID-19, typically spread from an infected person to others through the air after a cough or sneeze. When everyone wears a mask, we protect one another from our potentially infected respiratory droplets.

What’s more, “studies demonstrate that cloth mask materials can also reduce wearers’ exposure to infectious droplets through filtration, including filtration of fine droplets and particles less than 10 microns,” a research brief from the CDC states, noting that “multiple layers of cloth with higher thread counts have demonstrated superior performance compared to single layers of cloth with lower thread counts.”

12. Get the flu vaccine.

While the cold and flu are caused by very different viruses, they can feel awfully similar when it comes to symptoms. However, the flu will hit you harder and can have risky complications, especially if you already have a weakened immune system. The best thing you can do to protect yourself is to get the flu shot every year, since the circulating viruses constantly change. The CDC recommends getting the flu shot (or nasal spray) as soon as the vaccine is available, ideally before October.

13. Avoid those who are obviously sick.

Sometimes this is easier said than done, but doing your best to stay away from those who are coughing and sneezing will go a long way toward keeping you healthy, Dr. Russo points out. “If you don’t interact with someone who is sick, you’re not going to get infected,” he says. While you could pick up the common cold from touching something that’s infected and then touching your eyes, nose, or mouth, Dr. Russo says that respiratory secretions that are dispelled when an infected person coughs or sneezes “are an important mode of transmission. ”

Keep in mind, too, that people can shed infectious viruses a day before they develop. So, while this isn’t a fool-proof way to keep you healthy, it can help.

What to do if you get a cold.

If you develop cold-like symptoms, it’s a good idea to rule out other contagious viruses, like COVID-19, Dr. Russo says. After all, the currently dominant strains of the virus that are circulating often cause symptoms that can be confused with a cold, and it’s a good idea to know what you’re dealing with so you can get the proper treatment and avoid spreading it to others.

If your COVID-19 test is negative, keep in mind that you may have the flu. And, if you’re able, it’s not a bad idea to get tested for that. (Pro tip, per Dr. Russo—the flu tends to come on hard and fast, vs. a cold or COVID-19, which typically has symptoms that come on a little more gradually.)

Don’t have any of those? There’s no specific treatment for the common cold, but you can do a few things to help yourself feel better. The CDC recommends doing the following:

• Rest
• Drink plenty of fluids
• Consider taking OTC cold medicines to ease symptoms (just know that they won’t make your cold go away any faster)

Worth noting, per the CDC: Antibiotics won’t help if you have a cold, since they don’t work against viruses.

The bottom line: Prevention really is the best medicine.

But don’t freak out if you do get sick—most adults get at least one or two colds every year.

“There are multiple viruses that cause the common cold,” Dr. Russo says. In fact, the American Lung Association says that there are more than 200 different viruses that cause the common cold, including rhinoviruses, coronaviruses, and respiratory syncytial virus (RSV).

“Even if you had a cold before, it doesn’t protect you from all the viruses that are circulating,” Dr. Russo says. Your immunity also wanes over time, he points out.

Just keep an eye on how long your cold lasts: Most people recover from colds between seven and 10 days after their symptoms started, the CDC says. If it stretches much longer than that or if you feel like you’re getting worse, it’s a good idea to talk to your doctor.

“If you’re having high fevers or persistent symptoms, be sure to see your doctor to make sure that nothing else is going on,” says Dr. Clements.

After all, it’s more important than ever to get tested for COVID-19 if you think you may have been exposed to the virus. If you do happen to have a confirmed case of coronavirus rather than a cold, your doctor will guide you on next best steps depending on the severity of your symptoms.

Related Story

• Why Experts Are Predicting a Bad Flu Season

Emily Shiffer

Emily Shiffer is a former digital web producer for Men’s Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness. She is currently based in Pennsylvania and loves all things antiques, cilantro, and American history.

Natural Prevention for Colds and Flu

Written by WebMD Editorial Contributors

Maybe you’ve got a big deadline at work. Or perhaps your long-planned dream vacation is just around the corner. No matter what’s ahead on your calendar, one thing is clear: You can’t afford to let a cold or the flu slow you down.

So don’t sit idly by. Get a flu shot, of course, but you can also do more. Try this eight-step plan to keep healthy so you don’t miss out on the action.

No. 1: Wash Your Hands

There’s no mystery about how cold and flu viruses spread. Someone who’s sick sneezes in their hand and then touches the telephone, the keyboard, or a kitchen glass. You can pick up the germ when you touch that object, even hours later.

So wash your hands often. If you can’t get to a sink, rub them with a hand sanitizer that’s got alcohol in it.

No. 2: Don’t Cover Your Sneezes and Coughs With Your Hands

Do your part to keep germs away from your family and friends. Viruses cling to your bare hands, so don’t use them to muffle your coughs and sneezes.

When you feel one coming, use a tissue, then throw it away. If you don’t have one with you, cough or sneeze into the inside of your elbow.

No. 3: Don’t Touch Your Face

Cold and flu viruses enter your body through your eyes, nose, and mouth. Teach your kids not to touch their faces — and follow your own advice.

No. 4: Do Aerobic Exercise Regularly

Aerobic exercise is any activity that gets your heart pumping. It helps increase your body’s natural virus-killing cells.

No. 5: Eat Foods Containing Phytochemicals

“Phyto” means plants, and the natural chemicals in them give the vitamins in food a supercharged boost. So put away the vitamin pill and eat dark green, red, and yellow veggies and fruits.

No. 6: Don’t Smoke

Heavy smokers get more severe and frequent colds. Even being around smoke hurts the immune system, your body’s defense against germs.

Smoke dries out the passages in your nose. It affects your cilia — the delicate hairs that line your nose and lungs and help sweep away cold and flu viruses. Experts say just one cigarette can stop them from working for as long as 30 to 40 minutes.

No. 7: Cut Back on Drinking Alcohol

Heavy drinking curbs the immune system. It can make you more likely to get infections as well as complications. Alcohol also dehydrates your body.

No. 8: Relax

Your germ-defense system will appreciate it. There’s evidence that your immune system revs up when you de-stress.

One way to relax: train yourself to picture an image you find pleasant or calming. Do this 30 minutes a day for several months.

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How to avoid FLU, symptoms and how to cure?

Influenza usually occurs during the winter months and early spring. None of us are immune from it, but people with weakened immune systems are at greater risk. Stress, malnutrition and lack of sleep increase the risk of disease. Fortunately, there are natural remedies to prevent and treat the flu. Homeopath Juris Yakushenok tells about them.

What is the flu and how can you get it?

Influenza is an acute respiratory infection caused by the influenza virus. This virus is spread by airborne droplets of saliva when a flu patient talks, coughs or sneezes, within a radius of 1.5-2 meters from the patient. Influenza can also be contracted by shaking hands with someone who has the flu, caring for them, or touching objects that the person has touched, such as doorknobs, grocery shopping baskets, cloth towels, and poorly washed dishes. A person with influenza can infect others shortly before the onset of symptoms in himself and up to the 5-7th day of illness. Symptoms of the disease appear within 48-72 hours after infection.

Influenza is characterized by an abrupt onset and the following symptoms:

• Fever,
• low energy,
• severe headache,
• sore throat causing severe pain,
• stuffy nose,
• dry cough,
• aches in bones,
• pain in the eyeballs,
• vomiting, diarrhea.

A few tips to protect yourself and others from the flu

• Boost your immune system by eating right, getting at least 8 hours of sleep, exercising and being outdoors.
• Wash your hands regularly with soap or use hand sanitizer;
• Avoid touching mouth, nose and eyes with unwashed hands;
• Ventilate the rooms regularly and humidify the air in them, as dry air during the heating season promotes the growth of bacteria;
• Stay at home if you are in contact with a sick family member;
• Avoid close contact with people with influenza;
• Avoid crowded places as much as possible – indoor events, public transport, etc.;
• If you are ill, go home immediately – respect yourself and others;

Following these guidelines can help stop the spread of influenza in the community. However, if you already have the flu, here are some natural remedies to help you recover faster.

7 Natural Remedies to Help You Cure Flu

First of all, it is important to start treatment at the first sign of illness, and not wait until the virus gets stronger.

1. Vitamin C (1,000 mg twice a day)

Vitamin C helps to strengthen the immune system, reduces the duration of illness and the frequency of illness. Take 1,000 mg of vitamin C every day to avoid the flu, or 2,000 mg a day if symptoms are already on. At the same time, eat fruits and vegetables that are high in vitamin C.

2. Vitamin D3 (2,000 units per day)

Almost 90 percent of people suffer from vitamin D deficiency. Studies show that low vitamin D levels are associated with frequent colds diseases and a higher risk of getting the flu.

3. Echinacea tea

This plant helps the body fight infections, but it is important to start using it as soon as the first symptoms of the disease. Echinacea acts as an anti-inflammatory that helps reduce cold and flu symptoms and fights yeast and other fungi. On the first day of the disease, when the first symptoms appear, it is recommended to drink 5 cups of echinacea tea, and on the following days to drink one cup each. If you don’t like drinking tea, echinacea is also available in tablet and tincture form.

4. Aflubin

Aflubin is a homeopathic medicine that helps relieve fever, runny nose, sneezing, dry cough, muscle and joint pain. Use it as a preventative 2 times a day or as a treatment according to the manufacturer’s instructions.

5. Elderberry (10 ml per day)

This herb is believed to be able to deactivate the influenza virus and naturally stimulate the immune system. Elderberry treats influenza, reduces sinus pain and inflammation of the bronchi.

6. Zinc

Zinc strengthens the immune system and has an antiviral effect. It works best if taken at the first manifestations of the disease. Zinc stimulates T cells in the body, which help recognize and destroy bacteria and viruses. Zinc may reduce the symptoms of the disease, but its excessive consumption is harmful to health.

7. Probiotics

Probiotics will help restore a healthy balance of good bacteria in the gut, which can greatly improve immune system function and help eliminate waste from the body.

Healthy foods

Choose light, easy-to-digest foods, such as chicken soup, beef bone broth, boiled vegetables. If you don’t have an appetite, don’t force yourself to eat.

Water

Drinking enough fluids is the main way to clear influenza virus and bacteria from the body. You need to drink at least 2 liters of water per day. Drink herbal teas. You can also drink green and black teas, which are strong antioxidants. Try to drink 200 ml of fluid every hour.

Hot water with lemon, honey and cinnamon

Honey and cinnamon help prevent the accumulation of mucus in the body.

Ginger

Make ginger tea and add honey to it when the tea has cooled to a drinkable temperature.

Garlic and onion

Both of these vegetables improve the functioning of the immune system.

Attention!

Call your doctor right away if you or someone you care about has complications from the flu, such as pneumonia or a fever that won’t go down.