Prevention of viral diseases: 6 important tips

Feb­ru­ary 26, 2017, 12:49 pm

Pre­ven­tion of flu and colds is sim­ple and even pleas­ant. And how nice it is not to fall with con­stant colds!

1. Bath for prevention

Pho­to: Bur­da-media

Reg­u­lar vis­its to the bath or sauna helps relieve mus­cle and ner­vous ten­sion, stim­u­lates meta­bol­ic process­es in the body. When used cor­rect­ly, this pro­ce­dure improves per­for­mance and mobi­lizes the body’s defens­es. Impor­tant: do not test the body with too high a tem­per­a­ture (more than 100 ° C in a sauna and more than 70 ° C in a Russ­ian bath); before the first entry into the steam room, warm up in a warm show­er; and in total in the steam room to spend no more than 35 min­utes (one run — about 5 min­utes). In addi­tion, the steam room is not use­ful for every­one, so be sure to con­sult your doc­tor before vis­it­ing the bath. And, of course, you can’t bathe dur­ing acute peri­ods and dur­ing exac­er­ba­tions of chron­ic dis­eases (espe­cial­ly when the tem­per­a­ture ris­es).

2. Hygiene for prevention

Strict adher­ence to the sim­plest rules of per­son­al hygiene (wash­ing hands more often with soap, espe­cial­ly after trav­el­ing in trans­port, wash­ing veg­eta­bles and fruits) helps pre­vent 90% of viral dis­eases.

3. Physical activity for prevention

Pho­to: Bur­da-media

Do you want to stay alert and healthy despite the vagaries of the weath­er and sea­son­al out­breaks of flu activ­i­ty? Remem­ber your favorite win­ter activ­i­ties! When the snowy days come, make the most of them to go sled­ding and ski­ing. There is no need to wait for the weath­er to skate now — there are many indoor skat­ing rinks. But this pleas­ant form of aer­o­bic exer­cise improves blood cir­cu­la­tion, enrich­es the blood with oxy­gen and strength­ens the car­dio­vas­cu­lar sys­tem. Reg­u­lar swim­ming also increas­es resis­tance to colds. And the most ver­sa­tile strength­en­ing “sport” that does not require a sub­scrip­tion or equip­ment, and which has no con­traindi­ca­tions, is dai­ly 30-minute walks in the fresh air at a fast pace. Cells are sat­u­rat­ed with oxy­gen, the cir­cu­la­to­ry sys­tem works more active­ly, metab­o­lism improves, the ner­vous sys­tem strength­ens … Walk­ing is use­ful in any weath­er!

4. Prevention of stress

Pho­to: Bur­da-media

Stress is the body’s response to strong stim­uli. Pro­longed stress “breaks a hole” in the immune defense. To help you get rid of them:
● med­i­ta­tion, auto-train­ing. Acces­si­ble and pro­fes­sion­al about this method of self-reg­u­la­tion — in the books of Vladimir Levy;
● soft seda­tives of plant ori­gin (based on valer­ian, moth­er­wort);
● mas­sages and warm baths.

5. Correct daily routine

The basis of the cor­rect dai­ly rou­tine is the rhythm and alter­na­tion of types of activ­i­ty. “Push­ing” into work for 12 hours, and then lying around with­out mov­ing for the same amount is irra­tional, it’s more use­ful to pause. Try to per­form the same actions (get­ting up, hav­ing lunch …) at about the same time. Lis­ten to your bio­rhythms. Sleep at least 7–8 hours a day, and an hour and a half before bed­time “slow down” — do not arrange unpleas­ant con­ver­sa­tions, do not do phys­i­cal exer­cis­es and house­hold chores.

6. Relieve stress

Pho­to: Bur­da-media

No one can com­plete­ly avoid stress, but it is with­in our pow­er to reduce its harm­ful effects. To do this, you need to per­ceive them pos­i­tive­ly: “It was a dif­fi­cult expe­ri­ence, but I can han­dle it, and it will ben­e­fit me.” To relieve stress after a hard day, ded­i­cate the evening to your favorite pas­time. Lis­ten to pleas­ant music. It is strong­ly not rec­om­mend­ed to relieve stress with a dose of alco­hol — the load on the immune sys­tem only increas­es. Sim­ple relax­ation gym­nas­tics will cope much bet­ter with it.
● Sit com­fort­ably, direct your atten­tion to the most tense mus­cles and imag­ine that they become soft and warm. Relax them grad­u­al­ly.
● Close your eyes, breathe even­ly and calm­ly. Raise your shoul­ders, tilt your head back. After ten­sion, relax, low­er your head to your chest. Slow­ly tilt it towards your shoul­ders sev­er­al times.
● Breathe slow­ly and deeply for 3–4 min­utes, count­ing up to 5 on the inhale and up to 7 on the exhale. Con­cen­trate ful­ly on the breath­ing process itself.

Edi­tor’s advice. Yoga exer­cis­es are one of the best ways to strength­en the immune sys­tem, because they are aimed at har­mo­niz­ing both the phys­i­cal and men­tal state. To strength­en the body, it is enough to per­form the com­plex of asanas “Surya Namaskar” (“Wor­ship of the Sun”) every morn­ing.

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.