10 tips to defy the flu

Dry cough, headache, high fever, fatigue, runny nose, muscle aches… With the coming of autumn, many of us have to cope with such problems caused by the flu, and we can even sleep on a duvet. Moreover, the flu, which many of us do not even feel the need to consult a doctor with the thought that “it will pass in a few days anyway”, especially in children and those with chronic diseases; It can lead to complications such as bronchitis, sinusitis, ear infection and pneumonia, and it can even be fatal. In fact, it is up to us not to catch the disease with some simple precautions, or to get over it quickly and with milder problems if we do. Internal Medicine Specialist Dr. Özlem Durmuş talked about ways to prevent the flu and made important suggestions.

gribe meydan okuyan 10 oneri

1. Soap your hands by rubbing them

elleri yikama el yikama

Respiratory viruses are transmitted through contact and airborne droplets. For this reason, it is very important that you rub your hands with soap for 1-2 minutes, especially after you are in crowded environments such as public transportation or after shaking hands and before meals.

2. Ventilate the environment for 10-15 minutes per hour

ortami havalandirma

Internal Medicine Specialist Dr. Özlem Durmuş draws attention to the fact that you should avoid closed, crowded and extremely hot environments as much as possible: “If possible, ventilate your environment for 10-15 minutes every hour or go out to the open air. Take measures to keep the room 40-50 percent humid, as the room air dries out due to heaters and heaters. For example, you can use humidifiers or indoor plants. In addition to these, hanging laundry or having water on the radiator will also contribute to humidifying your room.”

3. Disinfect common materials in offices daily.

Be careful not to share office supplies such as keyboards, pens and staples at work. It is also beneficial to wipe common items such as telephones and door handles with disinfectant once a day. Likewise, avoid sharing items such as towels, cutlery and plates at home.

4. Eat a four-leaf clover model

dort yaprakli yonca modeli beslenme

As in the four-leaf clover model, adequate and balanced nutrition from all kinds of food groups will feed our immune system. Food groups in leaves
1- Milk and dairy products
2- Protein sources such as meat, eggs, legumes
3- Vitamin/mineral sources such as vegetables and fruits
4- Carbohydrates and B vitamins sources such as cereals .

Consume all food groups in a balanced way and in accordance with your age. Do not delay the meal order, especially breakfast. “If your meals are rich in colorful fruits and vegetables, the ratio of antioxidants and vitamins will also be rich,” said Internal Medicine Specialist Dr. Özlem Durmuş continues her words as follows: “Be careful that vegetables and fruits are seasonal. Because nature has loaded them with the vitamins and minerals we need in that season. For example, fruits such as oranges, grapefruits, pomegranates and apples are rich in vitamin C in this season.

If the protein, which forms the building blocks of our immune cells, is taken insufficiently in nutrition, a tendency to infections occurs. Therefore, take care to eat fish at least 2 meals a week. In other meals, consume animal protein (meat) and vegetable proteins (legumes, cereals) in a balanced way. Also, trying to clean the toxins from packaged ready-made, salty, high-sugar foods and carbonated drinks from the body will weaken your immunity. Therefore, it is very important that you avoid such foods and drinks.”

5. Sleep for at least 7 hours

gunluk uyku duzeni

For a strong immune system, it is very important to sleep 7 hours or more a day. Stick to your sleep schedule, including weekends, and avoid factors that affect your sleep quality, such as alcohol, caffeine, and late meals.

6. If you have anemia problem, beware!

Our blood has a vital function to carry oxygen and nutrients throughout our body. “Regardless of the cause, if you have anemia, you become prone to infections,” warned Internal Medicine Specialist Dr. Özlem Durmuş said, “The most common causes of anemia are iron, folic acid and B12 deficiency. Especially pre-menopausal women, those who use multiple drugs, and those with chronic systemic diseases should not neglect to have these values ​​checked once a year”

7. Have water by your side

You should consume at least 2 liters of water a day to protect yourself from the flu. If you work at a desk, it would be beneficial to put 1-2 liters of water next to you where you can see it easily. In this way, it reminds you to drink water every time you see it. Since urine and stool are the only ways to remove toxins formed in the body or taken from the outside, plenty of water will also prevent constipation and facilitate the cleaning of your intestinal system.

8. Do not neglect your daily exercises, at least take a walk

On the one hand, inactivity impairs the endurance of blood circulation and energy metabolism, on the other hand, it weakens the immune system by indirectly causing obesity and constipation. Take care to take at least 7500 steps a day. In addition, if possible, set aside time for conditioning exercises such as walking, fitness and jogging for 45 minutes twice a week.

9. Get a flu shot

One of the most effective ways to protect against the virus and prevent the spread of the disease is to get a flu shot. It is recommended that people with low immunity such as asthma, diabetes, heart and kidney diseases, especially those who come into contact with many people during the day, have a baby or a weak immune patient at home, have a flu vaccine in October-November. Dr. Özlem Durmuş reminds that, contrary to popular belief, the vaccine does not make you sick because it contains a dead virus and says, “The protection of the vaccine occurs in 2 weeks, and although it does not protect 100%, it at least allows you to have a mild flu.”

10. In order to reduce the stress in your life, take hobbies that you will enjoy

With autumn, the tendency to depression increases for many reasons. If you are stressed, your body is also stressed down to the smallest cell. Sleep, nutrition, and then the immune system, which are affected by stress, start to fall just like dominoes. As a result, the risk of contracting the flu increases. For this reason, discover activities that will relieve stress and activities that you will enjoy, and take care to get away from home and work environment 1-2 times a week.

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *