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1. Peace and full sleep
During illness, the body consumes energy to combat viruses. The lack of sleep reduces the immune response, slowing recovery.
- Recommendations:
- Sleep no less 8–9 hours per day.
- Lie down before 22:00–23:00 for maximum regeneration.
- Use Air humidifier To facilitate breathing.
Research:
According to data Sleep magazinelack of sleep increases the risk of colds by 200% (Cohen et al., 2009).
2. Hydratation and proper drink
Dehydration aggravates the symptoms (dry throat, headache). Warm drinks improve blood circulation and toxins.
- Optimal options:
- Water with lemon and honey.
- Herbal teas (chamomile, ginger).
- Chicken broth (contains cysteine that reduces inflammation).
Important: Avoid coffee and alcohol — they are dehydrated.
3. Immunostimulating nutrition
Vitamin C.
Although it does not prevent colds, it reduces the duration of 8–14% (NIH). Sources:
- Kiwi (1 pc. = Daily dose).
- Bulgarian pepper, sauerkraut.
Zinc
Reduces viruses replication. Accept 15–25 mg/day In the first 48 hours of illness. Products:
- Pumpkin seeds, oysters, beef.
Garlic and onion
Allicine in their composition has antibacterial properties (Journal of Immunology Research).
4. Microclimate control
- Humidity 40–60% Prevents drying out of the mucous membranes.
- Temperature 18–20°C — Overheating enhances the load on the heart.
- Improving 3-4 times a day reduces the concentration of viruses.
5. Natural inhalations
- Steam inhalations With eucalyptus or mint (5-10 minutes), congestion is removed.
- Nebulizer With saline (0.9% NACL) moisturizes the respiratory tract.
Warning: Do not use essential oils at temperatures above 37,5°C.
6. Medication support
Symptomatic agents:
- Paracetamol/Ibuprofen — at temperatures> 38.5 ° C.
- Sea water sprays — For washing the nose.
Immunomodulator:
Interferon drugs (strictly as prescribed by a doctor).
7. Physical activity
With a light cold, it is permissible walkingbut avoid:
- Intensive training (risk of heart complications).
- Pools (chlorine irritates mucous membranes).
8. Psychological comfort
Stress increases the level of cortisol, inhibiting immunity. Techniques:
- Meditation (10 minutes/day).
- View comedies (laughter enhances antibodies).
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