In my medical career, colds seem to be a "frequent visitor" in outpatient clinics every winter. I remember last winter, a young mother rushed to see her four-year-old son to the doctor, and the little one had snot and tears, and it looked very uncomfortable. The mother said anxiously, "Doctor, this is the third time my son has a cold, why is it always not better?"
When dealing with such a situation, I usually start with a thorough physical examination of the child, and then ask in detail about the family environment and the child's daily habits. Through the conversation, I learned that although this mother is very attentive to her child's diet and warmth, she has overlooked one key factor - boosting her child's immunity.
So, I explained to her in detail the importance of immunity and its relationship to frequent colds, and offered some practical advice and steps to help her child boost her immunity so that it can reduce the occurrence of colds. This is not just the story of treating a small patient, but also the message I hope to convey to everyone through this article - although winter is the season of high incidence of colds, with the right methods, we can improve our defenses and effectively avoid the trouble of colds.
Understanding colds: the basics and strategies to prevent them
The cold, commonly known medically as an upper respiratory tract infection, is an extremely common viral illness caused primarily by coronaviruses and influenza viruses. Its typical symptoms include cough, nasal congestion, runny nose, sore or itchy throat, and a slight increase in body temperature, but it usually does not cause a high fever. Everyone gets colds multiple times in their lives, especially children and the elderly, because their immune systems are either not fully developed or have already begun to decline.
1. How colds are transmitted
Colds can be spread in a variety of ways. The most common route of transmission is through airborne droplets, which are tiny droplets released when an infected person coughs or sneezes. In addition, direct contact with someone with a cold, such as shaking hands or touching an object contaminated with the virus (e.g., cell phone, doorknob, etc.) and then touching one's own face, is also a common route of infection.
2. Precautions against colds
The key to preventing colds is to strengthen personal hygiene habits and immunity:
Wash your hands frequently: Wash your hands thoroughly with soap and water, especially in public places or after exposure to potential contaminants.
Practice good hygiene: Clean and disinfect items and surfaces that may be contaminated with the virus frequently.
Avoid contact with people with colds: Minimize close contact with people with colds.
Get enough sleep: Getting enough sleep helps boost the function of your immune system.
Eat a balanced diet: Adequate intake of vitamins and minerals, especially vitamins C and D, can help boost the immune system.
3. Treatment of colds
While colds are self-limiting and usually resolve themselves without the need for specific treatment, here are some things you can do to help relieve symptoms and speed up the recovery process:
Get plenty of rest: Make sure you get plenty of rest to give your body a chance to beat the virus.
Drink plenty of water: Drink plenty of water or other fluids to help detoxify your body and keep it hydrated.
Use anti-symptom medications: Over-the-counter medications such as acetaminophen or ibuprofen can help relieve pain and fever.
Throat therapy: Using a hot drink containing honey and lemon can relieve a sore or itchy throat.
Practical strategies to boost immunity
Boosting the function of the immune system is key to preventing colds and other infectious diseases. A healthy immune system can effectively defend against the invasion of viruses and bacteria, reducing the chance of disease. Here are some practical strategies based on science and clinical experience to help you boost your immunity:
1. Rational food
Maintaining a balanced diet is the cornerstone of boosting immunity. Key foods include:
Foods rich in vitamin C: such as citrus fruits, strawberries, kiwifruit, tomatoes, and leafy greens.
Foods rich in vitamin E: such as nuts, seeds, and green leafy vegetables like spinach.
Zinc-rich foods: such as oysters, red meat, legumes, nuts, and whole grains.
Protein-rich foods: meat, fish, eggs, and soy products.
2. Exercise moderately
Moderate physical activity promotes a healthy immune system, and 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling, is recommended. Exercise not only improves the circulatory efficiency of white blood cells, but also helps reduce stress.
3. Get enough sleep
Adults should get 7 to 8 hours of quality sleep per night. Sleep deprivation weakens the immune system and affects the body's ability to fight infections.
4. Manage stress
Long-term stress can seriously affect the function of the immune system. Practicing stress management techniques, such as deep breathing, yoga, meditation, and mindfulness, can help reduce stress levels.
5. Avoid tobacco and excessive alcohol consumption
Both smoking and excessive alcohol consumption have been shown to weaken the function of the immune system. Quitting smoking and limiting alcohol consumption are effective measures to boost immunity.
By implementing these strategies, you'll not only be able to stay healthy and avoid colds during the winter months, but you'll also be able to enjoy better health and vitality during the rest of the year. These methods are proven, simple and practical, and can be easily incorporated into your daily life.