Content

• Steps
• Tips
• Warnings
• What do you need

All people hate getting colds. Runny nose, sore throat, cough and fever - all these manifestations of a cold can poison your life for several days. And worst of all, you can get sick several times during the season. Take care of preventing colds and you can stay healthy all year round. Below you will find some simple tips to help you.

Steps

1. 1 Eat plenty of fruits and vegetables! It's good for you anyway, and quality food can work wonders. Oranges are especially useful. Many people find that vitamin C, which citrus fruits are rich in, can help fight off colds. Remember to eat one orange a day or drink a glass of freshly squeezed orange juice.
2. 2 Take a multivitamin daily. Vitamins help fight colds by strengthening your immune system. Vitamin C is especially beneficial.
3. 3 Try to get out in the sun every day and add vitamin D to your diet during the winter. Vitamin D is produced in the body when our skin is exposed to sunlight. Fifteen minutes in the sun is enough to boost your immune system. In winter, when there is not enough sunlight, people are more likely to catch colds. Take vitamin D tablets or fish oil between October and March.
4. 4 Eat natural yogurt to increase the number of beneficial bacteria in your body.
5. 5 Drink plenty of water to avoid dryness of the mucous membranes in your nose and mouth. Water is good for you. Aim to drink at least eight glasses of liquid every day.
6. 6 Always keep a bottle of drinking water with you to drink when you feel a dry throat. When the throat dries up, microdamages form on the mucous membrane (in summer this can be caused by air conditioning, in winter - by sports activity, or simply due to singing or prolonged conversation). The bacteria that remained in your body from a past illness can again penetrate these microdamages and cause a cold.
7. 7 If you feel unwell, try to sleep in a semi-seated position with a high pillow under your neck and back. Your head will be tilted slightly forward, and mucus from the nasopharynx will not travel down the airways. Usually for this reason there is a sore throat on the second day of illness, and later a cough.
8. 8 Sleep longer than usual. Your body needs rest to recuperate.
9. 9 Wash your hands every time you eat, before and after using the toilet. If you need to open a public restroom door, use paper napkins.
10. 10 Do not rub your nose, eyes, or ears if your hands are not clean enough.

Tips

• Drink freshly squeezed orange juice to provide your body with fluid and vitamin C.
• Try to think positively. Mood affects your health.
• Drink plenty of water or orange juice. Orange juice is rich in calcium.

Warnings

• Take a complex multivitamin, not several vitamins from different groups separately. Excess vitamins can be harmful to your health.
• If you feel unwell, consult a doctor.

What do you need

• Water
• Multivitamins
• Yogurt