7 Ways to Prevent a Cold


With winter weather comes the cold season. Stress, lack of sleep, and not being hydrated are a few ways that make It easy to get a cold, and at Reliable MD, we want to help you combat a cold. We will provide you with seven ways to prevent a cold this year!

1. Eat your green vegetables.

Eating vegetables promotes the immune system and immune response. Green, leafy vegetables carry many vitamins to help you maintain a balanced diet. They support the immune system to help prevent a cold this season. 

2. Get the flu shot every year.

Getting a flu shot every year is necessary because strains of the virus constantly change, and a vaccine needs to be updated to match those changes. According to the Centers for Disease Control, influenza kills 36,000 people in America each year.

3. Wear a mask when you go outside.

With COVID-19 currently rampant, it isn’t socially unacceptable to wear a mask right now. When you walk out into public areas such as shopping malls or airports, you can reduce your chances of obtaining a virus by wearing a mask that reduces exposure from people coughing and sneezing around you.

4. Stay hydrated.

Make sure you drink plenty of water. Being hydrated prevents a cold because your nasal passages will be able to remain moist instead of dry and cracked, allowing for more excellent resistance against infection.

Besides your nasal passages, being hydrated helps your body perform overall. You can do everyday tasks more efficiently; your muscles aren’t as sore, and you have more energy.

5. Get plenty of sleep.

Getting a good night’s sleep–at least seven hours each night–is key to having a healthy immune system and, more importantly, preventing a cold. Having a lack of sleep can make the body weak, and it will be unable to fight off any possible infection that might occur.

When you are getting plenty of sleep it staves off colds by giving your body a chance to relax and recuperate. It is essential after strenuous activities. But in general, getting enough sleep is vital to your overall health.

6. Exercise, but not too much.

Regular exercising can help strengthen your immune system by increasing white blood cells, which fight infection in your body. However, if the intensity becomes too high, it could have detrimental effects–such as causing an increase in stress and leading to sickness. Too much daily exercising weakens the immune system, making you more susceptible to colds, flu, and other viruses. So, allow yourself recovery time!

7. Lower stress.

Many people experience stress throughout their life–whether from school, work, family, or other events. Stress releases hormones that can weaken the immune system. 

Breathing exercises help combat this by stimulating nerve endings in the lung tissues, which send messages to the brain that trigger a relaxation response. It results in the release of endorphins (the body’s natural pain killers) and serotonin production. Just ten minutes a day of deep breathing with an inhale and exhale ratio of four to one helps reduce stress dramatically–and helps prevent getting sick.

Remember, Reliable MD is here in case you do get sick. Schedule an appointment with us today

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