How to Stop a Cold Before It Starts: Sleep, Diet, Hydration, Vitamins, Exercise & Hand Washing

Introduction

Although there is no guaranteed way to prevent a cold, there are certain steps you can take to reduce your risk of catching one. A cold is an infectious disease caused by a virus, and its symptoms include a runny or stuffy nose, sneezing, coughing, sore throat, headache, and fever. In this article, we will explore how to stop a cold before it starts with helpful tips on getting enough sleep, eating a balanced diet, staying hydrated, taking vitamin C supplements, avoiding sugar and refined carbs, exercising regularly, and washing your hands frequently.

Get Enough Sleep

Getting enough sleep is essential for maintaining a strong immune system and preventing a cold. According to a study published in the journal Sleep Medicine Reviews, “Sleep deprivation has been linked to impaired immunity and increased susceptibility to infection, including the common cold.”

Benefits of Adequate Sleep

When you get enough sleep, your body produces more of the proteins called cytokines, which help fight off infections. Sleep also helps repair cells and tissues in your body, boost your mood and energy levels, improve cognitive function, and regulate hormones. All of these factors can help your body stay healthy and better equipped to fight off a cold.

Strategies for Getting Enough Sleep

To ensure that you get enough sleep each night, set a consistent bedtime and wake-up time, even on weekends. Avoid using electronic devices at least an hour before bed, as the blue light emitted from these devices can disrupt your circadian rhythm. Additionally, create a comfortable sleeping environment by keeping your bedroom dark, cool, and quiet. Finally, try to relax before bed, such as by reading a book, meditating, or taking a warm bath.

Eat a Balanced Diet

Eating a balanced diet is another important step for preventing a cold. According to a study published in the journal Nutrition Reviews, “A diet rich in plant-based foods, fruits, vegetables, legumes, nuts, and whole grains may protect against the common cold.”

Benefits of Eating Healthy Foods

Eating a nutrient-dense diet can help keep your immune system strong and provide your body with the nutrients it needs to fight off colds and other illnesses. Eating a balanced diet can also help you maintain a healthy weight and reduce inflammation, both of which can help you stay healthy and ward off a cold.

Recommended Dietary Guidelines

The U.S. Department of Agriculture recommends following the MyPlate guidelines, which suggest filling half your plate with fruits and vegetables, one quarter with lean protein sources, and one quarter with whole grains. Additionally, they suggest limiting added sugars and saturated fats and drinking plenty of water throughout the day. Following these dietary guidelines can help you maintain a healthy lifestyle and reduce your risk of catching a cold.

Stay Hydrated

Staying hydrated is also important for preventing a cold. According to a study published in the journal Frontiers in Nutrition, “Adequate hydration is necessary to maintain a healthy immune system and protect against infection.”

Benefits of Staying Hydrated

Drinking enough water helps your body flush out toxins, keeps your skin healthy, and prevents dehydration, all of which can help support your immune system. Additionally, being properly hydrated can help improve your energy levels, mental clarity, and physical performance, allowing you to better manage stress and stay healthy.

Tips for Drinking Enough Water

To ensure that you are drinking enough water each day, aim for eight glasses per day. You can also drink herbal teas, vegetable juices, and low-sugar smoothies to reach your daily hydration goals. Additionally, you can use an app or water bottle to help track your water intake.

Take Vitamin C Supplements

Taking vitamin C supplements can also help prevent a cold. According to a study published in the journal Advances in Nutrition, “Vitamin C supplementation may reduce the incidence and severity of the common cold.”

Benefits of Taking Vitamin C

Vitamin C is an antioxidant that helps protect your cells from damage and supports your immune system. It can also help reduce inflammation, improve wound healing, and protect against free radicals. All of these benefits can help reduce your risk of catching a cold.

Recommended Dosages

The recommended daily allowance (RDA) of vitamin C for adults is 90 milligrams per day for men and 75 milligrams per day for women. However, some studies have suggested that taking up to 1,000 milligrams of vitamin C per day may be beneficial for reducing the risk of catching a cold. Talk to your doctor about what dosage is best for you.

Avoid Sugar and Refined Carbs

It is also important to avoid sugar and refined carbs when trying to prevent a cold. According to a study published in the journal Nutrients, “High intakes of sugar and refined carbohydrates may impair immune function and increase the risk of infection.”

Reasons to Avoid These Foods

Consuming too much sugar can lead to increased blood sugar levels and inflammation, both of which can weaken your immune system and make you more susceptible to catching a cold. Refined carbs, such as white bread and pasta, are quickly digested and can cause spikes in blood sugar levels, leading to similar problems.

Alternatives to These Foods

Instead of consuming sugary snacks and refined carbs, opt for healthier options, such as fresh fruits and vegetables, whole grains, nuts, seeds, and legumes. These foods are packed with nutrients and fiber, which can help keep your blood sugar levels stable, reduce inflammation, and support your immune system.

Exercise Regularly

Exercising regularly is also beneficial for preventing a cold. According to a study published in the journal Sports Medicine, “Regular physical activity has been associated with improved immune function and reduced risk of infection.”

Benefits of Exercise

Exercise can help strengthen your immune system by increasing the production of antibodies and white blood cells. Additionally, exercise can help reduce stress and anxiety, both of which can weaken your immune system and make you more susceptible to catching a cold. Finally, exercise can help improve your sleep quality, which can also help keep your immune system strong.

Types of Exercise Recommended

The American College of Sports Medicine recommends engaging in moderate-intensity aerobic exercise, such as walking, jogging, biking, or swimming, for 150 minutes per week. Additionally, they suggest strength training two to three times per week and stretching or yoga two to three times per week. Engaging in these types of activities regularly can help keep your immune system strong and reduce your risk of catching a cold.

Wash Your Hands Frequently

Finally, washing your hands frequently is one of the simplest ways to prevent a cold. According to the Centers for Disease Control and Prevention (CDC), “Handwashing is one of the best ways to protect yourself and your family from getting sick.”

Benefits of Washing Your Hands

Washing your hands removes germs, dirt, and other contaminants that could potentially cause a cold. Additionally, it can help prevent the spread of germs from person to person, which can help reduce the risk of catching a cold.

Strategies for Proper Hand Washing

To properly wash your hands, wet them with clean running water, lather them with soap, scrub them for at least 20 seconds, rinse them with clean running water, and dry them using a clean towel. It is also important to wash your hands after touching any surface that could potentially be contaminated, such as doorknobs and countertops. Additionally, it is important to avoid touching your face, especially if your hands are not clean.

Conclusion

Although there is no guaranteed way to prevent a cold, there are certain steps you can take to reduce your risk of catching one. These include getting enough sleep, eating a balanced diet, staying hydrated, taking vitamin C supplements, avoiding sugar and refined carbs, exercising regularly, and washing your hands frequently. By following these tips, you can help keep your body healthy and reduce your chances of catching a cold.

Summary of Solutions

In summary, the best ways to prevent a cold are to get enough sleep, eat a balanced diet, stay hydrated, take vitamin C supplements, avoid sugar and refined carbs, exercise regularly, and wash your hands frequently.

Final Reminders

Remember to talk to your doctor before taking any supplements, and consult with a registered dietitian if you need help creating a healthy meal plan. Additionally, it is important to follow all safety protocols, such as wearing a mask, social distancing, and avoiding large gatherings, to reduce your risk of catching a cold.