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How not to get sick this winter, the doctors say



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As the holidays approach and approach the end of the year, the last thing you want is the Flu or a cold that sets you down during this busy time. In addition to public events, parties and travel, the year-end may also mean that you have a higher workload if you are in a hurry to meet the year-end deadlines. So what can you do to protect yourself when the season is more than ever full (and people get sick)?

Apart from some of the basics (such as hand washing, proper cleansing and flu shots ) being taken for the prevention of colds and flu this season, it's about Concentrate to look after oneself and strengthen the immune system.

Here are some tips from doctors to help you improve your health and reduce the risk of illness this winter.

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Enough sleep

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Sleep is important for staying healthy and preventing colds or flu.


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Sleep is crucial for overall health. This includes your immune system, which is your first line of defense in this flu season. "The best way not to get sick is to go as cold as possible into the cold and flu season, which means getting enough sleep in the first place." Getting rid of normal sleep is one of the most common ways we exhaust ourselves. " "says Dr. Jaclyn Tolentino, a Parsley Health doctor in Los Angeles.

" Sleep is important to the immune system as your body begins to regulate itself as you sleep. And that will not happen if you do not sleep well, "Tolentino said, so what can you do to improve your sleep quality if you have trouble finding enough peace of mind?

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Many people spend their time at night on screens (ie television screens, telephone screens, computer screens) that can disturb their sleep, as blue light can keep your body from producing melatonin, an important hormone you need to sleep well. You can try to limit exposure to blue light by wearing blue-eye safety goggles at night, especially if you need to sit on monitors at bedtime. On the other hand, if you have no trouble falling asleep but waking up all night (19459006) (which is just as bad), try different things by changing your diet Better Mattress and Pillows to regulate the temperature in your room to help.

Eat healthy, nutritious foods.

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Healthy food can be a special challenge at the end of the year, as many people are surrounded by rich food and tons of sweets during the holidays. But ensuring that you eat the right foods can really help your body and prevent you from getting a cold or other illness. "The immune system is also in the gut, so it's good to optimize your diet, stay hydrated and eat healthy foods with wholesome food. Take the vegetables heavily and try things like alcohol and To avoid alcohol. " Processed sugars, "said Tolentino.

Important nutrients Tolentino should focus on include vitamin C, omega-3 fatty acids, and vitamin E. Vitamin-rich foods include dark leafy vegetables, citrus, cauliflower, and sweet potatoes Omega-3 "Salts, flaxseed, walnuts, and chia seeds are good sources of it," said Tolentino, who also recommends vitamin E-rich foods such as almonds, turnips, asparagus, and avocado.

If it's hard for you at any time of the year To feed healthy, not to mention the holidays, there are some tricks that can help you to get a clearer picture of what you are currently eating (and to find out what is missing in your diet), Start a food journal You can also organize your kitchen to make cooking and eating healthier, and if you fancy fast food, you can Create healthier versions of your favorite fast food to meet this need.

Stress Management

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When faced with year-end work schedules, many parties, Christmas shopping, and other commitments, it's easy to feel run-down quickly. And stress can severely burden your body and your health. That's why it's important to deal with stress in a healthy way during the cold and flu season.

"The fall and winter seasons can be tough on our bodies, and if you consider things like work-related stress, holiday stress, and anxiety, these things can make us more vulnerable to disease," Tolentino said. "The worst thing you can do this year to prevent a cold or flu is taking good care of yourself."

And while you take care of yourself, some things may look different from person to person, which can be helpful. Stress management includes exercise and the use of a sauna. According to Dr. Alejandro Junger, the founder of the Clean program and author of Clean 7, both promote blood circulation and help you with sweating, which helps to support your body during the flu season. You can also try meditation apps ] weighted blankets and even Waldbad .

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With the beginning of the holiday season many festivals and celebrations come. And while there's nothing wrong with celebrating and enjoying a drink or two, it's a good idea to be aware of how alcohol intake can affect your body and its ability to prevent and ward off disease.

"Alcohol is detoxified in the liver," said Tolentino. For this reason, you should be careful not to overdo the alcohol, as it can affect your liver, which is also important for your immune system. Tolentino says one or two drinks are usually okay, but if you drink more (like five or six), this can be a problem for your immune system. "The ability of your immune system to fend off infections would diminish because alcohol contributes to increased detoxification of the liver," she said. And the reason you do not want your liver to be overburdened with alcohol is that your body has to work harder to fight off a cold or other illness.

Another drawback of drinking alcohol is that it can disrupt your daily routine, which means you may not be able to sleep well. Impaired health and sleep are not ideal for combating colds and flu this season.


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