In the cold winter, respiratory diseases such as colds, coughs, tracheitis and pneumonia occur frequently. How to effectively prevent it is a concern of many people. Recently, the US "Today's Health" website published a reminder from the aspects of diet, exercise and living habits. Remember that the 15 secret can help you not get sick this winter.
Diet articles
Drink hot drinks
A study published in the American Journal of Diseases pointed out that drinking hot drinks often can prevent colds and reduce the discomfort caused by colds. The reason is that Professor David Lacorre, director of the Department of General Medicine at the University of Wisconsin, pointed out that the odor and water vapor emitted by hot drinks can stimulate the production of saliva and other mucus, thus alleviating respiratory dryness and enhancing disease resistance. Green tea, black tea, lemonade, chicken soup, etc. You should choose hot drinks in winter. When the hot drink is hot, stick your nose at a place about one punch away from the hot drink to keep breathing, and then drink it when it is not hot. This can strengthen the efficacy of antivirus and bacteria.
Eat fermented food
Italian research found that fermented food contains probiotics, which can inhibit inflammation and control bacterial reproduction. A study published in the American Journal of Clinical Nutrition also pointed out that taking a certain amount of probiotics every day can reduce the risk of illness by 27%. "Eating fermented food often in winter can enhance immunity and prevent colds." Professor Shen, an expert from China Health Education Center, told reporters that yogurt is the most effective way to prevent diseases in fermented food. Yogurt can not only enhance immunity and produce antibiotics, but also regulate intestinal flora and prevent constipation and diarrhea. It's best to buy plain yogurt. Fruit yogurt often contains too much sugar.
Chewing gum
Chewing gum can not only bring fresh breath, but also prevent diseases. The latest research in Turkey found that chewing gum containing xylitol can prevent Streptococcus pneumoniae from establishing a base in the human body and reduce the risk of sinus and ear infections. Shen reminded that too much xylitol intake may cause diarrhea, so don't eat too much every day; Xylitol can also raise blood sugar, so diabetics should be careful to eat it.
Drink green tea
German research shows that tea polyphenols contained in green tea can destroy and prevent human infection. American research also found that experimental participants took influenza virus to prevent human infection. American research also found that after taking the ingredients extracted from green tea, the chances of participants suffering from influenza decreased by 23%, and even if they were infected, the course of disease would be shortened by 36%. Professor Yang Li, a health expert of Chinese Academy of Traditional Chinese Medicine, suggested that green tea is slightly cold and should not be too strong in winter. Suitable for people with dry constitution who are easy to get angry, strong and hot, and help to reduce fire, but it is best to drink less for those with cold stomach.
Eat deep-sea fish
Studies have shown that omega-3 fatty acids contained in fish can promote the formation of cells to fight infection and have certain preventive and therapeutic effects on respiratory tract infections. Shen said that deep-sea fish such as sardines, salmon and tuna contain more omega-3 fatty acids, so it is best to ensure that they are eaten twice a week. Walnuts and flaxseed are also rich in omega-3 fatty acids, so you can eat some properly.
Eat more ginger.
Studies in Taiwan Province have found that ingredients contained in fresh ginger can inhibit viruses attached to respiratory cells and reduce their replication ability, thus preventing respiratory diseases. Yang Li pointed out that winter colds are mostly wind-cold colds, and ginger is warm, which has the effect of relieving exterior and dispelling cold. You can drink ginger soup or stir fry. Need to be reminded that it is best to peel ginger soup, so that its pungent effect is better, and it is best not to peel ginger when cooking, which is conducive to maintaining the medicinal properties of ginger.
Drink less
Many people think that drinking wine in winter makes them "warm" and don't like catching a cold. The latest research shows that heavy drinking may trigger a large number of cytokines, causing inflammation and fever. Shen said that after drinking, blood vessels in the skin will expand, blood circulation will accelerate, and a lot of heat in the body will be lost through the skin. Not only can't keep out the cold, but it is also easy to catch a cold. Therefore, it is better to drink less wine.
Life articles
vaccination
Dr Bill schaffner, a professor of preventive medicine at Vanderbilt University in the United States, said that the best way to prevent influenza is vaccination, which can stimulate the body to produce antibodies and protect the body from viruses. Shen reminded that the flu virus may mutate every year, and it is best to get vaccinated every year. Generally speaking, the body will not produce antibodies until two weeks after vaccination, so it is necessary to vaccinate before the influenza epidemic.
Touch your nose and eyes less.
A study published in the Journal of Occupational Health 20 13 found that people who are used to picking their noses and touching their eyes in life have a higher risk of respiratory infection than those who are not used to it, because the virus will enter the human body through their noses and eyes. Experts remind that it is best to touch the five senses after washing your hands. There's really no way. It is suggested to use finger joints instead of fingertips. There are relatively few viruses and bacteria in finger joints.
Wash your hands frequently.
The US Centers for Disease Control and Prevention pointed out that frequent hand washing can effectively reduce bacteria on hands and prevent colds. Wash your hands carefully before and after meals, after going home from public places and after touching coins, nose, sputum and saliva. Wash your hands with soap or hand sanitizer and rinse with running water. There are many bacteria in your index finger, palm and forearm, so you should focus on cleaning them. It is best to wipe your hands with a paper towel after washing your hands. If you wipe with a towel, you should pay attention to regular cleaning and disinfection. Nails are hotbeds of bacteria. If you want to prevent colds, it is also important to cut your nails often.
Increase moisture
Dry weather in winter, coupled with the influence of heating or air conditioning, often leads to insufficient indoor humidity. American experts pointed out that when the indoor air humidity is lower than 40%, the respiratory tract is too dry and its antibacterial performance will be weakened. Once dust and bacteria attach to it, it is easy to induce respiratory diseases. Moreover, influenza virus likes dry environment, and it reproduces faster in dry environment. Therefore, it is best to prepare a hygrometer at home in winter. When the humidity is too low, turn on the humidifier or mop the floor with a wet mop to keep the indoor humidity at 40% ~ 60%.
warm oneself
Yale University School of Medicine found that regular sun exposure helps to prevent influenza and colds, because sun exposure helps to maintain a high level of vitamin D in the body and can reduce the risk of respiratory diseases by half. Shen suggested that adults should spend 30 minutes to 1 hour in the sun every day, and 10 is the best time to bask in the sun. Aquatic products, dairy products, eggs, mushrooms and other foods are rich in vitamin D, and you can also eat more appropriately.
Sports articles
Moderate exercise
Appalachian State University found that any exercise can prevent colds. Korean research also found that exercise can stimulate the secretion of adrenaline and reduce the risk of catching a cold by 27%. Shen said that due to the low temperature in winter, warm-up activities are particularly important, and the time can be extended to 10 ~ 15 minutes. If the warm-up is not sufficient, it is easy to cause muscle strain and joint sprain. Yang Li pointed out that Chinese medicine says that "in winter and March, this is a closed Tibet". Exercise should be moderate and you can feel a slight fever. Don't exercise too much and sweat. If you get sick, it will give viruses and bacteria an opportunity. Walking, yoga, Tai Ji Chuan and other sports are more suitable for winter.
Practice yoga
Japanese studies have found that practicing yoga can improve people's immune function. Slight stretching can help prevent diseases such as colds, flu and pneumonia, and can also relieve symptoms such as muscle soreness and sinusitis caused by colds. When practicing yoga, it is best to wear soft yoga clothes, tight coats, loose clothes and yoga mats on the floor. The movement doesn't need to be very demanding, and it must be done step by step to avoid sprain.
ponder
Dr. Hansen, a neuropsychologist at the University of California, said that if yoga is "gymnastics", then meditation is an excellent "brain exercise". Try to meditate while practicing yoga. Physical and mental cooperation can double the health effect. Researchers at the University of Wisconsin-Madison point out that meditation can keep people focused and calm, help relieve stress and prevent viral and bacterial infections.