Be more confident: 7 Steps to Preventing a Cold or the Flu

7 Steps to Preventing a Cold or the Flu

The fall and winter months bring crisp weather,
comfy sweaters, and often the hallmark sniffling
and sneezing of the common cold or a flu. While
there is no cure, there are several simple steps
you can take to ensure that the colder months are
spent snuggling in front of the fire instead of
sneezing into a box of tissues.

!! Steps !!

_ Be knowledgeable about the basics of colds and
flus. Both the cold and the flu (short for influenza) are caused by a
virus. A virus is a small infectious organism that needs to live
inside a cell to replicate itself, killing the host cell but not
before the virus is spread.[1] [1] Cold viruses infect the upper
respiratory tract cells, while the flu virus impacts cells deeper
down in the respiratory [2] tract and has more severe symptoms than
the cold virus.[2] [3] All viruses are specific to one type of cell.
Some key things to bear in mind with colds and flus include:

* Colds and influenza are not caused by bacteria. Hence, antibiotics
do not help prevent or cure a cold or flu, although they may be
prescribed for a secondary bacterial infection [4].[3] [5]

* Cold and flu germs outside a host body usually die in three to
seven days.

* Cold and flu viruses are heat sensitive (they multiply more
quickly when it is cool) and they first multiply in your nasal
passageways then spread from there.

* Most colds and flus are caught by placing infected hands to your
eyes or nose or in your mouth.

* You can infect others a day before your symptoms appear.

* Incubation period is usually 3 days. But can range anywhere from 1
to 4 days.[4] [6]

* Rarely fatal on its own, the flu can lead to fatal secondary
infections such as pneumonia [7] if the patient has a weakened
immune system.[5] [8] This can be detected by a worsening cough,
hardship with breathing, coughing up blood, and/or a persistent
and recurring fever.[6] [9] Immediate medical attention is
essential.

* There are thousands of strains of influenza [10] viruses; this
means that it's unlikely that your doctor can pinpoint the exact
virus you've got but will suggest your treatment based on the
traditional pathway of a virus. If there is a particularly
virulent strain of a virus doing the rounds, your doctor will
usually take that into account as well.

* It is possible to either aid or hinder the body's immune system by
things we eat, drink, or do.

Practice good hygiene [11]. The principal means
for transferring a virus is through contact
with an infected person. As such, it is
important to wash hands frequently and to cover
the mouth and nose when sneezing [12], using a
tissue or handkerchief to cover your nose and
mouth. Doing this may prevent those around you
from getting sick.[7] [13] Tissues should be
disposed of with care,[8] [14] and
handkerchiefs washed quickly in hot water. If
you sneeze or cough into your hands, wash your
hands [15] immediately or you will simply
transfer the virus.[9] [16] In addition, avoid
touching your face, in particular the eyes,
mouth, and nose,[7] [17] if you are spending
time with someone who has a cold, or if you've
been touching things like door knobs and
surfaces in public places.[10] [18]

* Avoid giving out pencils, paper, and other items, and refrain from
borrowing pencils, paper, etc. when a cold or flu season is in
full swing.

* Clean shared objects regularly to prevent transmission of the
virus. Wash children\'s toys [19] when children are sick.[11] [20]

* Keep towels separate for each member of the family and for guests.
Viral germs can live for hours on cloth towels.[12] [21] It is
also a good idea to prefer kitchen towels over cloth ones when
there are sick people in the house.

* Keep all household surfaces clean during the cold and flu season.
Make a simple solution of soap and water, or use a disinfectant
solution, and wipe down surfaces, door knobs, telephones, sinks,
remote controls, light switches, keyboards, etc., with consistent
regularity.[13] [22]

* Carry around a bottle of antiseptic wipes [23] or gel if a sink is
not available. Alcohol-based hand cleaners are recommended because
they are less likely to damage your hands leaving you more prone
to infection.

Avoid contact or being in close proximity with
people who have a cold [24] or the flu where
possible. Have sick people sleep in a separate
room from everyone else.[14] [25] For married
people, this may feel odd but it is the best
means for preventing transfer of the flu or
cold and for ensuring that one person is able
to look after the other person without also
falling sick.

* Stay home if you're sick and keep sick children and householders
at home when they're sick, to prevent spreading the cold or flu.
Doing this will help prevent others from catching the illness from
you or from other householders. [7] [26]

Keep as healthy as you can by taking good care
of yourself. There are sleep [27], well-being
and nutritional considerations to take into
account when trying to prevent the onset of a
cold or flu. While it isn't proven that healthy
practices prevent getting a cold or flu,[15]
[28] a healthy lifestyle helps your immune
system to be in its best possible shape, giving
you the best chance of being able to fight off
the onset of a cold or flu. Things to do to
maintain your health include:

* Get adequate sleep every night. Get at least seven to eight hours
sleep nightly.

* Eat healthily [29]. Healthy foods such as vegetables, fruit,
grains, etc., are an important part of keeping your body nutrition
at its optimum. Processed, fatty, and sugary foods don't give the
immune-boosting protection that healthier food does. Sugary foods
can decrease immune function for up to five hours.[16] [30]

* Exercise regularly [31]. Exercise has immune-system enhancing
effects that can help ward off illness. Don't overdo exercise
though, as too much strenuous or excessive exercise can leave you
prone to illness.

* Reduce your stress levels [32]. Stress can harm the ability of
your immune system to work optimally, and people who are stressed
tend to catch colds more than less stressed people.[17] [33]
Manage your stress well.

* Keep well hydrated [34]. Dehydration inhibits the immune system's
functioning. Drinking water may also help wash cold and flu
viruses from your throat to your stomach where they cannot
survive.

* Avoid smoking [35] or quit if you already smoke. The smoke from
cigarettes irritates airways and this can lead to increased
vulnerability to colds, including passive smoke.[18] [36]

Consider supplements if you believe in their
utility. Many supplements [37] are suggested
for warding off illness. In many cases, the
jury is still out on their effectiveness at
actually preventing_ the onset of the cold or
flu, but if you view supplements as a means for
boosting the effectiveness of your immune
system rather than as targeted prevention
solutions, then these can be a part of your
overall cold and flu warding-off arsenal, in
tandem with practicing good hygiene and healthy
lifestyle [38] choices. As with any supplement,
do your research, talk to your health
professional, and be totally aware of the
possible side effects for your own individual
case _before_ taking any of them. Here are just
some of the many possibilities out there:

* Vitamin C [39]: whether in the form of a
tablet, drink, or fruit, vitamin C might help you prevent the
common cold.[19] [40]

* Zinc: Zinc helps the development of white
blood cells which ensures that your immune system is functioning
properly.[20] [41] Good choices to increase zinc in your diet
include beef, oysters, poultry, pork, fortified cereals, yogurt,
or milk.[21] [42]

* Selenium [43]: Selenium is a nutrient which
plays an important role in the immune system. Selenium helps white
blood cells to make cytokines-proteins which help remove flu
viruses from the body.[22] [44] Good sources of selenium include
eggs, turkey, mushrooms, tuna and other seafood.

* Elderberry [45]: A relative of blueberry,
elderberry has been found to have powerful anti-viral properties.
These anti-viral properties are partly due to the fact that
elderberry inhibits neuraminidase, the enzyme used by the virus to
spread infection to host cells. This is the action most anti-viral
medicines take. However, elderberry has shown to have no side
effects. A small study published five years ago showed that 93
percent of flu patients given extract were completely symptom-free
within two days; those taking a placebo recovered in about six
days. Elderberry [46] has also show to powerfully increase the
immune systems function. This is attributed to its highest content
of flavonoids, which are antioxidants. Also, other compounds in
elderberry, called anthocyanins, have an anti-inflammatory effect;
this could explain the effect on aches, pains, and fever.[23]
[47][24] [48]

* Garlic: Garlic has powerful anti-viral,
antibiotic and anti-fungal properties and boosts the immune system
in general. Studies have shown that those consuming garlic daily
are two-thirds less likely to catch a cold.[25] [49]

* Echinacea has a reputation as an immune
booster, and research seems to validate this. A 2007 study by the
University of Connecticut combined findings from 14
previously-reported trials examining echinacea and concluded that
echinacea can cut the chances of catching a cold by more than
half, and shorten the duration of a cold by an average of 1.4
days.[26] [50]

* Quercetin: This has not only been found to
have extremely high antioxidant characteristics, but it has also
been found to have immune boosting capabilities, particularly when
under stress, and especially when taken with vitamin C.[27] [51]
It is also anti-viral.[28] [52] Sources include skins of apples
(red apples have the most), red or dark grapes, sun-dried raisins,
broccoli [53], red onions, berries (particularly blueberries,
cranberries, lingonberries), citrus fruits, cherries, pears, green
tea [54], ginkgo biloba, grapefruit seeds, black tea, leafy
vegetables and beans.

* Andrographis: This herb is widely available in supplements. It is
traditionally used to treat infections and diseases, often used
before antibiotics. Andrographis is also reported to possess
anti-hepatotoxic, antibiotic, antimalarial, anti-hepatitic,
anti-inflammatory, anti-snake venom, and anti-pyretic properties,
besides its general use as an immuno-stimulant agent. It has even
recently been proven to posses anti-HIV properties.[29] [55]

* Coconut [56] oil: This contains lauric acid
which has been found to possess anti-viral and antibacterial
properties and monolaurin (found in lauric acid) can destroy
lipid-coated viruses such as influenza.[30] [57]

* Goldenseal: This contains berberine which has been found to
increases blood flow to the spleen and stimulate the activity of
macrophages, white blood cells that are an important part of the
immune system. It is usually advised to take goldenseal [58] with
echinacea for the purpose of warding off colds and flus.[31] [59]

* Licorice: Licorice is a potent antiviral herb
used against a wide range of viral agents. It contains eight
anti-viral compounds that all inhibit as well as block viruses
from penetrating the body's cells. It enhances immunity [60] by
boosting levels of interferon and the glycyrrhizinic acid found in
licorice has been found to halt the growth of some viruses such as
influenza A.[32] [61] It has an action similar to that of
elderberry (see above).

* Probiotics [62] (yogurt, etc.): A probiotic
will fortify your intestinal flora, which are essential for proper
digestion and nutrient absorption. This is a key factor to good
health and a strong immune system, and probiotics appear to
stimulate white blood cells.[33] [63]

* Black tea: People who drank 5 cups of black
tea [64] a day were found to have 10 times more interferon in
their blood than those not drinking it.[34] [65] The amino acid
responsible (L-theanine) is also found in green tea and
decaffeinated versions.

* Get vaccinated. Flus can be prevented or
lessened through vaccinations, and vaccines change from year to
year to keep up with the viral changes so that they target the
most likely flus doing the rounds for that season.[35] [66] People
who have lowered immunity, including the very young and those over
50, can benefit from having a flu vaccination but be sure to do
your research before seeking one, as you need to be satisfied that
this is the most appropriate approach to warding off influenza in
your own case.

* Stay warm [67]. Although getting cold doesn't
actually cause a cold or flu (the viruses do), being cold can
reduce your stamina and make you feel miserable and fatigued. If
your body feels cold and you have already been exposed to the flu
or cold virus, your personal reaction to the cold may be enough to
allow the flu or cold to take hold.

!! Video !!

!! Tips !!

* You will still get colds and flus; however, your main aim is to
minimize their impact, severity, and duration by being fit, having
a boosted immune system and by keeping active.

* Drinking unsafe water and eating unsafe produce that might contain
dangerous amounts of _E. coli_ may lead to symptoms such as
stomachaches, vomiting, and nausea.

* The best way to prevent the flu is to get vaccinated. During the
entrance of flu season, nurses and volunteers give flu
immunizations in random places. Look for it in your grocery store,
airport, even as random as local fairs and markets. The best
places are pharmacies, hospitals, doctor's offices, and
MinuteClinic's. (In the USA, MinuteClinic is recommended because
they give out flu immunizations every day of the vaccination
season, not one specific day like others.)
It sounds hokey, but the time it takes to sing the following song
twice is the time it takes to kill germs while washing. Sing the
following twice while washing your hands (to the tune of "Row, Row,
Row Your Boat"):

Wash, wash, wash your hands.
Wash them nice and clean!
See the germs to down the drain,
Get them nice and clean! Another song to sing when washing hands is
Happy Birthday, sung twice.

* Avoid cortisone. It depresses the immune system.[36] [68]

* Nasal irrigation with warm salt water can help clear your sinuses
of mucus which is carrying the cold or flu virus. Most
respiratory viruses are heat sensitive and water that is just two
or three degrees above body temperature can be effective at
immobilizing these viruses.

* Ginger contains phenolic compounds which are responsible for
relaxing the muscles of the stomach, and explains ginger's
effect in easing motion sickness. Gingerols found in ginger, have
been discovered by Japanese researchers to block the bodies reflex
to vomit. Ginger has also been shown to have anti-inflammatory and
anti-pyretic properties and so can be used for some of the
symptoms associated with cold and flu.[37] [69]

* Honey contains vitamins and minerals which enhance the immune
system.[38] [70] Raw honey is the best.

* Turmeric is an anti-inflammatory and immune stimulant.[39] [71]
When taken internally, it may tend to thin blood.

!! Warnings !!

* See your doctor if a high fever persists for more than 24 hours;
less time for kids and take any baby or infant with a high fever
to the doctor straight away.[40] [72]

* Don't put all your eggs into one basket - don't rely on one
vitamin supplement or just exercise to keep you in shape. Keeping
fit and healthy is a combination of nutrition, exercise, positive
thinking and careful hygiene.

* Don't take your cold or flu to work. It is unfair to other workers
and you will recover more quickly if you rest for the first day or
two of a cold or flu. Lingering colds and flus make you appear
ghoulish and martyrish at work - use sick leave to improve
quickly. Even if you have to go without pay for a day, this is
likely to be a better return than carrying an illness that affects
your performance for months to come.

* Always know the possible side effects of supplements before using
them and speak with your doctor first.

!! Things You\'ll Need !!

* Fresh water

* Healthy food

* Suitable supplements

!! Related WikiHows !!

* How to Make Fruit Salad [73]

* How to Make a Vitamin Boosting Smoothie [74]

* How to Make Ginger Tea or Tisane [75]

* How to Get Your Kids to Eat Veggies [76]

* How to Improve Your Breathing [77]

* How to Choose Vitamin Supplements [78]

* How to Stop the Spread of Pandemic Flu Virus [79]

* How to Fight Off a Cold or Flu [80]

!! Sources And Citations !!

!! Article Tools !!

* Read on wikiHow

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Thursday 13 January 2011

7 Steps to Preventing a Cold or the Flu

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