6 tips to prevent a cold

For the umpteenth time, a stuffed nose and a sore throat? Time to look for ways to prevent your cold. We'll share six tips.

About being cold

Sore throat, coughing, and constantly a runny nose. Who hasn't been cold at some point? A cold is the most common virus infection known to humans. Adults catch it an average of two times a year, while children can get it five to ten times.

Many people think that being cold causes a cold. A logical thought, but it's not entirely true. A cold virus is transmitted from person to person through coughing and sneezing. The virus causes inflammation in your upper respiratory tract (nose, nasal sinuses, and throat). Being cold, however, can make you a bit more susceptible to it.

Tips to prevent a cold

The saying 'prevention is better than cure' also applies to colds. We'll share six tips to help you with that.

1. Maintain your immune system

Firstly, it's important to keep your immune system in good shape. Eat plenty of vegetables and fruits, exercise regularly, and be cautious with alcohol and smoking.

Also, it's essential to maintain your vitamin levels. For instance, Vitamin C and D are crucial for a strong immune system. You can get Vitamin C from green leafy vegetables like broccoli, spinach, and kale, but it's also available as a supplement. Vitamin D comes from the sun or 'from a bottle'.

2. Personal hygiene

To avoid catching the virus, good personal hygiene is crucial. Wash your hands regularly and thoroughly, and sneeze into the inside of your arm. Dry your hands with a clean towel or use paper towels. It's also wise to regularly clean doorknobs and other objects that are frequently touched by many people.

How fast can it happen? In an interesting study (1), the virus was placed on doorknobs and tables in an office. Within two to four hours, 40 to 60% of the people present had caught the virus.

3. Good ventilation

Besides good hygiene, ventilation is also essential to prevent the spread or catching of the virus. By regularly refreshing the air, you reduce the chance of virus particles lingering in your home or office. Therefore, open windows (opposite each other) daily and keep ventilation grilles open.

4. Dress warmly

Feeling cold makes you more susceptible to infections (2). When your body feels cold, your overall resistance decreases. Your body has to work hard to maintain your temperature, and fending off cold viruses is not a priority at such times. So, make sure you're always dressed warmly enough when leaving the house!

5. Stress less, sleep more

Stress can eventually lead to a weakened immune system. Just like a lack of sleep. Excessive stress can also result in insomnia, causing a vicious cycle.

A little stress now and then is perfectly healthy, but watch out for chronic stress. Additionally, ensure you get good sleep. Most adults need about 7.5 to 9 hours of sleep per night.

6. Stay hydrated

Drinking enough means you'll need to pee more, helping waste substances leave your body faster and reducing the chance of viruses. Plus, it helps maintain your overall resistance.

If many people around you are getting colds, make sure you drink enough water. Or even better: green tea. This healthy drink is loaded with antioxidants.

Still caught a cold?

There's no quick way to get rid of a cold. Unfortunately, you just have to 'ride it out'. Typically, a cold clears up after around two to three days. Fortunately, there are ways to alleviate the symptoms. For instance, using a saline nasal spray, taking a warm shower, and getting a bit more sleep.