Most of us frequently have a common cold. While it may seem harmless, a severe cold can drain your energy, disrupt your routines, and make you feel lethargic. Building a healthy routine and strengthening immunity can keep the cold and flu at bay.
Here are 10 everyday habits that can help prevent a cold and the flu:
1. Wash your hands
It’s the most basic hygiene practice. Viruses spread easily through touch. Wash your hands for at least 20 seconds before or after eating, after touching public spaces, and before performing any other activity that involves contact with your eyes or mouth.
2. Don’t touch your face
Your hands carry germs to your nose, eyes, and mouth. This can give easy access to viruses and bacteria. Keep your hands away from your face as much as possible. While using a lens or face cream, wash your hands before touching your face and eyes.
3. Stay hydrated
Water helps your body flush out toxins and keeps your mucous membranes moist, which acts as a barrier against invading germs. Aim for at least 6–8 glasses of water a day.
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4. Get enough sleep
Getting adequate sleep is extremely important to keep your immune system in check. Adults need at least 7–8 hours of quality sleep to repair and recharge the body’s defence mechanisms. Cytokines released during sleep help the body fight infection by regulating the immune system.
5. Healthy diet
Green, leafy vegetables are rich in vitamins and help you develop a healthy immune system. Incorporate vitamin C-rich foods like oranges, amla, and bell peppers to keep your body healthy. Vitamin D deficiency can also make your body feel weak. Add zinc sources like pumpkin seeds and lentils to your meals too to balance the nutrition.
6. Exercise
Staying active with moderate exercises like walking, cycling, or yoga enhances the circulation of white blood cells that can fight cold and cough infections. Keeping the body physically active also helps keep inflammation and chronic diseases at bay.
7. Disinfect shared surfaces
Phones, remote controls, door handles, and keyboards are among the hotspots for germs. Wipe them down regularly with disinfectant to minimise the risk.
8. Manage stress
Chronic stress suppresses your immune function. Cortisol, commonly known as the ‘stress hormone,’ is essential to maintain overall health and balance. In people with chronic stress, the constant release of stress hormones can reduce their effectiveness over time, leading to increased inflammation, a weakened immune system, and a higher risk of illness.
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9. Stay away from sick people
If someone nearby is coughing or sneezing, try to keep some distance. When looking after a sick loved one, it’s best to wear a mask and wash your hands often to stay protected.
10. Don’t share personal items
Avoid sharing personal items such as toothbrushes, towels, lip balm, or water bottles—even with family members. These items can easily carry and transfer viruses and bacteria that cause colds, flu, and other infections.
While it’s nearly impossible to avoid exposure to cold viruses entirely, adopting a few everyday habits can go a long way in helping you stay healthy and avoid getting sick.