The best remedy for a cold is not to catch one in the first place. Even when everyone around us is coughing and sneezing, there are a number of things we can do to protect ourselves from flu and cold viruses. We have tips for preventing colds and strengthening the immune system.
Protect yourself from viruses: Effective prevention of colds
During the autumn and winter months, colds are once again at their peak – and the annual flu season usually follows soon after. It's simply a fact that wherever people gather, the likelihood of encountering flu and cold viruses increases. But does that mean adopting a hermit lifestyle? Certainly not – especially since the COVID-19 pandemic, we're all familiar with a whole range of hygiene rules that can protect against viral infections. These measures are also useful during flu and cold season to keep the disease-causing culprits at bay – because what applies to coronaviruses also applies to the effective prevention of colds.
Hygiene during the flu season and the cold season
- To prevent colds, wash your hands regularly with soap for at least 20 seconds. Especially after coming home, before eating, and after sneezing or coughing.
- Always use a new tissue when coughing or sneezing and dispose of it immediately afterwards. If none is available: sneeze and cough into your elbow rather than your hands.
- Thankfully it's no longer mandatory, but still useful for prevention during flu season and colds: Wearing a face mask in public spaces can help reduce the risk of infection.
- Even though it's difficult: It's best to avoid shaking hands and hugging when many people have colds. Keep your distance as much as possible in public spaces or on public transport – ideally 1.5 meters.
- Avoid crowds as much as possible during cold and flu season: Anyone with pre-existing health conditions or who absolutely does not want to get infected for other reasons should at least keep this point in mind.
Ventilation to prevent colds
Whether in the office, at home, or at school – regular ventilation is especially important in enclosed spaces during cold and flu season. This replaces stale air with fresh air, allowing aerosols to escape the room. Aerosols are tiny liquid particles that, due to their minimal weight, can remain suspended in the air for hours or even days. These minute droplets can contain viruses that, if transmitted this way, can enter the respiratory tract directly – allowing cold, flu, or coronavirus viruses, for example, to spread quickly and easily. Proper ventilation is also crucial in winter – leaving windows tilted open for half an hour, for instance, is not ideal. A true air exchange takes a very long time, and during this period, the room, or at least the area directly around the window, may cool down significantly. This wastes a lot of energy trying to restore a comfortable room temperature.
Shock ventilation – here's how it works
When airing out a room, it's best to open all windows fully. Ideally, cross-ventilation should be possible, so that windows on opposite sides are opened simultaneously. The duration of ventilation to prevent colds depends on the season, as the greater the difference between indoor and outdoor temperatures, the more effective the ventilation. In winter, three to five minutes are sufficient, while in summer, 10 to 20 minutes are necessary.
Positive side effects of fresh air: Airing out a room allows excess moisture to escape, reducing the risk of mould growth. It also replaces exhaled carbon dioxide (CO2), which can lead to fatigue and concentration problems, with fresh, oxygen-rich air.
Prepared against the cold – supporting the immune system
When it gets uncomfortably cold and wet outside, coughing and sneezing usually increase again. Even though viruses are the primary cause of a cold, cold weather can indirectly promote infection by hindering the immune system's work.
Cold air is usually dry and consequently dries out the mucous membranes. This makes it doubly easy for viruses: they can multiply rapidly in the dry air, and at the same time, the body lacks the protective layer of mucous membranes. Additionally, cold weather leads to poorer blood circulation. If, for example, the nose is no longer as well supplied with blood, fewer immune cells reach its mucous membranes – making the body more susceptible to viruses and other harmful invaders. These tips will help you prepare for cold temperatures and thus help prevent colds:
Layering: Layering is particularly effective in colder temperatures. Depending on how warm you feel, you can easily add or remove layers. A base layer, a thin long-sleeved top, and a thicker sweatshirt or zip-up jacket are ideal for layering. A scarf, hat, and gloves complete the outfit.
Warmth from within: A hot cup of tea can provide comforting warmth on the go. And the filled cup of tea from the thermos can also be used as a cosy hand warmer.
Foot bath: In icy cold weather, a soothing bath or foot bath can be a real treat – at the same time, it stimulates blood circulation and the immune system.
Strengthen the immune system, prevent colds
Besides protection against viruses and cold weather, a strong immune system is also an important factor in preventing colds and staying healthy during the autumn and winter months. A healthy immune system is still the best defence against cold and flu viruses. Here are a few tips to help it function well:
- Drink plenty of fluids: Staying hydrated is especially important during cold and flu season. This keeps the mucous membranes moist, which are a vital part of our immune system. Still water and unsweetened teas are best for this.
- Nutrition: A healthy and balanced diet supports the immune system and helps ensure that our body is supplied with all essential nutrients.
- Sleep: While we sleep, the immune system works at full capacity, producing immune cells and fighting viruses. Too little sleep makes us more susceptible to colds and other infections. Therefore, good, restful sleep is one of the best ways to prevent colds.
- Exercise in the fresh air: Walks in the fresh air, sports or even just a short jog stimulate the circulatory system and support our immune system in its daily work.
- Reduce stress: Constantly being under pressure weakens our body, mind, and immune system. Therefore, regular breaks are essential. Relaxation techniques, meditation, or yoga help reduce stress hormones.