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 Doctors have warned that the chances of catching a cold winter have virtually everyone. And it offers only one defense - vaccination. And what about those who do not do not make them sick and does not want to? Let us again repeat the basic rules.
What help for the prevention of colds:
1. Healthy sleep
How it helps:
Sleep regulates the release of the hormone cortisol, which stimulates the cells, strengthens the immune system. A well-functioning immune system is essential for protection against viral and colds. Doctors advise a daily sleep duration of not less than 7 hours. Those who receive prolonged sleep every day, increase their protection against the common cold nearly three times - talking about this research health centers in Stamford, Connecticut.
Council:
If you have trouble falling asleep, try a calming exercise. Remember all that you did during the day, but in reverse order, that is the last hour.
2. Exercise
How it helps:
It is proved that moderate exercise lasting 30 to 90 minutes a day increase immune function and reduce the chances of catching a cold. The key word here:
Moderate
. The fact that prolonged high intensity exercise can have the opposite effect, you will be more susceptible to disease.
Council:
Do not stop training, if you get a simple cold. Moderate physical activity can help to quickly cope with a cold, talking about this study in 2009 the University of Illinois.
 3. Douches
How it helps:
Alternating hot and cold shower - a great, such a simple and incredibly effective means of preventing colds and strengthen immunity. After taking a shower, stand for 30 seconds under hot water, then 10 seconds under the cold. Repeat three times and alternation finished shower with cold water.
Council:
Warm steam from the hot water helps cleansing the nasal passages, which helps to prevent colds and to get rid of dirt and bacteria. So do not forget to do a few deep breaths nose when lying in the bath or shower.
4. Oysters
How it helps:
Do not give up on this delicacy, if you suddenly will have the opportunity to try them. Oysters contain more zinc than any other food. A zinc strengthens the immune system. Only one oyster - is 13 milligrams of zinc. But if you are not often invited to a restaurant with French cuisine, do not despair. You can find enough zinc in the pumpkin seeds in a handful - 8 mg of zinc. In third place on the content of zinc - baked beans.
Council:
Zinc is also useful for the treatment of colds when taken at the first sign of the disease. You can pay attention to the zinc-containing vitamin complex.
5. Vitamin D
How it helps:
People with low levels of this vitamin are more susceptible to colds. Vitamin D helps improve the immune system. It is also proven that it improves the absorption of calcium and reduces inflammation. Multivitamins typically contain 400 international units (IU) of vitamin D, and this is within the recommended daily allowance (200 to 600 IU). However, experts now recommend to consume a multivitamin containing vitamin D 1,000 IU is the recommended standard for the prevention of colds.
Council:
You should not increase the rate of vitamin D, if you drink a lot of milk, frequently eat fatty fish or live in a sunny climate, in this case, your body retains enough vitamin D.
 6. Rinsing the nose
How it helps:
Daily salt rinses help fight bacteria, viruses and irritants from the respiratory tract. You can use ready-nasal sprays that are sold in pharmacies, try irrigator, it will help to wash out a nose from one nostril to the other.
Council:
If you are using the irrigator, after each use, be sure to wash it with soap and water. Without good hygiene, it is quite dangerous because the tool becomes the transmission of viruses and bacteria.
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