How Can We Prevent Flu?
Flu is a viral infection that manifests itself with symptoms similar to the common cold and is usually common during the winter months.
Here are some effective ways to protect yourself from the flu:
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Wash your hands often.
Hands are the most important tool in the spread of cold and flu viruses. Wash your hands thoroughly with soap and water before eating and preparing food, when entering your home from outside, after blowing your nose and of course after using the toilet. Remember, the main way viruses spread is through droplets that can spread on your hands, so wash them when necessary.
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Avoid touching your face/nose.
Cold and flu viruses mainly enter the body through the eyes, nose and mouth; paying attention to these entry points can reduce the risk of infection. Viruses can spread from your hands to your eyes, nose and mouth. People touch their faces without thinking. Notice your habit of touching your face and avoid this habit as much as possible.
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Disinfect common surfaces regularly.
Frequently touched surfaces such as doorknobs, phones, keyboards, public transport handles, light switches are places that carry viruses. Disinfect these areas regularly or try not to touch them; disinfect your hands after touching them.
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Use disinfectant when soap and water are not available.
When you cannot wash your hands with soap and water, for example, use alcohol-based disinfectant on public transport. Keeping hand sanitizer or cologne in your bag or pocket at all times will help protect you from viruses.
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Avoid contact with people who have the flu and sharing shared objects.
Viruses can be transmitted from person to person through direct contact such as shaking hands, hugging, and kissing. If you must come into contact with someone who has a cold, be sure to wash your hands frequently and wear a mask. Also, if you have a cold, try to stay home and use tissues when coughing / sneezing; ventilate the house constantly. Sharing personal items such as towels with a sick person makes it easier to transmit the virus.
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Wear a mask where necessary.
Wearing a mask on public transport, in crowded environments, and during hospital visits is an effective method to keep viruses away. Wear your mask properly to prevent the spread of viruses.
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Breathe through your nose.
The nose is the body’s natural filter mechanism. The nasal microbiome is the body’s primary defense mechanism to fight viruses. By breathing through your nose, you can prevent viruses from entering your body directly. Also clean your nose regularly.
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Be careful of crowded environments such as gyms.
Some people can go to the gym before their flu has fully passed and this causes the disease to spread. If you notice something like this, take a break from the gym. Make sure that the environment where you exercise is well ventilated.
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Eat more antiviral foods.
Take advantage of herbs and spices with antiviral properties.
- Garlic
- Onion
- Black Radish
- Ginger
- Green Tea
- Clove
- Lemon
- Thyme
- Turmeric
- Sumac
- Black Pepper
- Red Pepper
- Cumin
- Honey and propolis
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Drink plenty of water. Increase your fluid intake.
Reduce your coffee and tea consumption and use herbal teas. Drink plenty of water to optimize mucus production to flush out microbes, support toxin removal and prevent constipation.
- Rosehip
- Green Tea
- Cardamom
- Sage
- Cistus incanus
- Turmeric
- Ginger
- Rosemary
- Linden
- Echinacea
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Consume probiotic foods.
Probiotics containing bifidobacterium and lactobacillus are the best collaborators in this process.
- Homemade vinegar
- Homemade pickles
- Sauerkraut
- Beet kvass
- Kombucha
- Yogurt, kefir
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Sleep well to strengthen your immune system.
The number of blood cells that eat macrophages, bacteria and viruses, increases with adequate sleep.
If you have trouble sleeping:
- Valerian root,
- Melatonin,
- Magnesium
- Lavender
- Melissa
- Chamomile
- Passionflower
- L-theanine
- Glycine
You can regulate your sleep with the help of herbs and supplements that are suitable for you.
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Create an exercise routine.
Moderate exercise for 60 minutes or less can boost the innate immune system, encouraging the production of white blood cells and natural killer cells.
For example;
A moderate walk of about 60 minutes per day helps improve the immune response by increasing T-cell function and natural killer cell activity. Shorter bouts of exercise can still boost the innate immune system; even just 20 minutes per day can be effective. Higher intensity workouts for shorter periods, such as 12 minutes, may be beneficial.
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Gargle.
Take care of your oral health.
- Sage
- Green tea
- Thyme
Gargle with herbal waters that have antiviral effects during the day and especially before going to bed.
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Benefit from sauna.
Regular sauna applications can help fight colds and flu by increasing the immune response.
Three 15-minute sauna sessions support the immune system. However, avoid sauna in case of illness.
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Pay attention to your diet.
Consumption of refined sugar and processed foods disrupts the balance of beneficial bacteria in the intestines and weakens the immune system.
- Dark green leafy vegetables,
- Carrots,
- Pumpkin,
- Pomegranate
Antioxidant-rich foods such as protect your body against free radicals and strengthen your immune system.
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Support Vitamin C, Vitamin D and Zinc.
Vitamin C:
- It is a very good antiviral.
- If possible, prefer liposomal or slow-release vitamin C or ester c or forms synthesized from natural foods such as camu camu, acai berry.
D3K2:
- Regulates immunity. Necessary for the destruction of cell walls of microorganisms.
- Be sure to get enough sunlight every day.
- Try to keep vitamin D levels above 60 ng/dl.
ZINC:
- Zinc supplements increase natural killer cell activity, lymphocyte production and resistance to infection.
- A daily dose of 15 mg is sufficient.
N-acetyl Cysteine (NAC):
- Can support the immune system by increasing glutathione production. Since NAC has mucolytic properties, it thins the mucus in the respiratory tract and facilitates its flow.
