Learn the best guidelines for protecting yourself from viruses this season.

Don’t let the cold or viruses attack you this season. We’ve gathered the most efficient strategies for dodging illness and keeping your health intact.

1. Get enough rest. A tired body is incapable of fighting against germs. Sleep for 8 to 10 hours and you’ll keep your immune system in top shape.
2. Wear a mask. As well as avoiding a Covid-19 infection, this can help to protect us from seasonal flu and colds, which are also transmitted through infected respiratory droplets.
3. Eat more vegetables. Ingesting a good amount of fresh fruit and vegetables helps to boost the immune system.
4. Wash your hands. Wash your hands regularly with soap and water, for at least 20 seconds, and dry them with paper or air dry.
5. Protect yourself from the cold. When the body temperature drops, we are more vulnerable to infections. Wrap up and keep hydrated, the cold dries us out and makes things easier for pathogens.
6. Don’t touch your face. Germs tend to enter our body through the nose and eyes. This means that it’s best not to touch your face or bite your nails.
7. Carry disinfectant. Washing your hands with soap and water is the best protection, but sometimes this isn’t possible. Try to always have hydroalcoholic gel to hand, with at least 70% alcohol.
8. Reduce your salt intake. Each spoonful of salt that we do not consume improves our ability to fight against infectious microorganisms. You can replace it with garlic, aromatic herbs or spices.
9. Exercise often. Regularly practicing physical exercise improves the immune function, which can help the body to fight the cold or flu virus.
10. Quit tobacco. Smoking alters the respiratory tract, reduces the immune response and destroys cilia (small fibres in the nose), which can increase the risk of infection.
11. Antimicrobial foods. Include dairy, eggs, mushrooms, carrot and citrus in your menus. These have an antimicrobial effect, boost our defences and help to detox.
12. Stretch. When the respiratory muscles are short, they oppress the lungs, which barely have space to expand and take in air. Stretch to lengthen your torso.
13. Be positive. Did you know that happiness can help to reinforce our defences? Do what makes you laugh more often and try to avoid negative thoughts.
14. Take care of others. Whether you’re perfectly healthy or you’re sick, it’s very important to cover your mouth with your arm when you cough, to wear a mask and to try to keep social distance at all times.

This post is also available in: Portuguese (Portugal)