Colds are undoubtedly a nuisance. One moment, we’re cruising through our day without a care, and the next, we’re blindsided by the dreaded trifecta of runny noses, sore throats, and relentless coughs. But it’s not just about canceling a night out or calling in sick to work. For higher risk individuals like elderly patients or those with a chronic disease, catching a cold can lead to serious problems. If you’re trying to figure out how to stop getting colds all the time and wondering if there’s something you can do to prevent it, you’re in the right place. Let’s dive into the mysteries surrounding the common cold and explore practical strategies to reduce your susceptibility.
Everything You Need to Know About the Common Cold
The typical adult endures 2 to 3 colds annually. What’s the culprit? Look no further than the rhinovirus, the primary cause of the common cold. You can catch it from other people through airborne droplets from coughs and sneezes or by touching communal surfaces like doorknobs, keyboards, and phones.
Why are colds so prevalent in the first place? The answer lies in the vast array of viruses circulating in your environment. With hundreds of strains constantly mutating, your immune system may struggle to develop long-lasting resistance. Even if you’ve weathered one cold, a new strain can easily slip past your defenses, leaving you vulnerable to repeated infections.
Why do some people seem to catch colds more frequently than others? Immune system variation plays a significant role. Individuals with weaker immune systems—whether due to health conditions, age, or stress—are more prone to infections. Your lifestyle plays a big role too. If you frequent crowded places or spend lots of time around kids, you’re more likely to come across cold viruses. Seasonal changes also play a role in how easily colds spread. When the weather gets colder, you tend to spend more time indoors, creating more opportunities for germs to spread around.
6 Key Preventive Measures for Colds
Frequent bouts of colds don’t necessarily mean there’s something seriously wrong with your health. But it’s still a good idea to take a closer look at your lifestyle and habits. Avoiding people who are sick is a no-brainer, but there are a few other tricks that can amp up your defense against colds.
Wash Your Hands the Right Way
Simple habits like proper handwashing can make a big difference. But it’s not just about how often you wash your hands—it’s about doing it right. Start by using clean, running water and lathering soap thoroughly on the backs of your hands, between your fingers, on your palms, and under your nails. Scrub for at least 20 seconds, about the time it takes to hum the “Happy Birthday” song from beginning to end twice. Afterward, rinse your hands well and dry them with a clean towel. While handwashing may seem obvious, many people do it incorrectly, which undermines its effectiveness. Ensuring you do it properly is a small yet impactful step toward keeping colds at bay.
Don’t Touch Your Face
Germs can easily enter the body through the eyes, nose, or mouth when you touch your face after coming into contact with contaminated surfaces or an infected person. When germs from your hands mix with the moisture inside your nose, mouth, or eyes, they can cause an infection as these areas create a perfect breeding ground for viruses and bacteria. So do your best to avoid passing germs from your hands to those vulnerable entry points.
Enhance Your Diet
Foods rich in Vitamins C, D, and zinc can help boost immune function and keep you healthy:
- Vitamin C: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes
- Vitamin D: Fatty fish, egg yolks, fortified dairy products, plant-based milk alternatives, and sunlight-exposed mushrooms
- Zinc: Oysters, beef, chicken, pork, beans, nuts, whole grains, and dairy products
If you find it difficult to get enough of these nutrients from diet alone, consider adding supplements into your routine to make sure you’re meeting your body’s needs.
Get Enough Sleep
When you don’t get at least 7 hours of sleep, your immune system weakens, making it easier for you to get sick. But when you get plenty of sleep, it helps your immune system stay strong and fight off infections. Sleep also helps the body heal and recover from sickness faster. It boosts the power of your T-cells, which are like soldiers fighting off viruses like the common cold.
Exercise Regularly
To put an end to constantly catching colds, you should aim for roughly 2.5 hours of moderate exercise or 75 minutes of vigorous exercise each week. Exercise not only boosts your immune system but also makes it more effective at fighting off infections. It improves circulation throughout your body, ensuring that essential nutrients and oxygen reach your cells efficiently. Exercise can reduce inflammation, which helps prevent chronic diseases and keeps your immune system in top shape. When you work out, it makes your lungs work better, so you can breathe easier and are less likely to get sick. On top of all that, exercise makes you feel good by releasing endorphins in your brain that help you relax and feel less stressed.
Get Vaccinated
Flu vaccines can be your shield against a whole range of cold-like symptoms and complications. By getting vaccinated, you’re not just protecting yourself; you’re safeguarding your loved ones too. You’ll have fewer sniffles, less sneezing, and a lot more peace of mind knowing you’re doing your part to stop the spread of the flu virus. So if you’re tired of constantly being sidelined by colds, getting vaccinated is a proactive step that not only helps you avoid getting sick all the time but also contributes to overall public health.
How Regular Health Check-Ups Can Keep You Healthier
While many may dismiss colds as minor nuisances, persistent symptoms could indicate more serious health issues lurking beneath the surface. Regular check-ups play a vital role in identifying and addressing such concerns before they escalate. By taking steps to lower your susceptibility to frequent colds and fortify your immune system, you take control of your health and set yourself up for long-term wellness.
