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
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
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
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
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.