Preventing the onslaught of influenza with the change of seasons
Winter is peak season for influenza, and Hong Kong has recently experienced a shortage of influenza vaccines. Family physician Fong Yuk-fai pointed out that while vaccination is one of the effective ways to prevent influenza and its complications, given the current vaccine shortage, the public should focus on establishing good lifestyle habits to proactively boost their immunity. In addition to basic protective measures such as wearing masks and frequent handwashing, paying attention to the following seven lifestyle details can further enhance immunity.Reduce virus intrusionAn opportunity!
1. Dry your hands thoroughly after washing to prevent bacteria from adhering to them again.
Handwashing isPrevention of influenzaWashing hands is a crucial step in preventing cross-infection of viruses, but it's essential to follow the correct method. If handwashing time is too short, and the soap isn't lathered sufficiently before rinsing, the cleaning effect will be significantly reduced. More importantly, hands must be thoroughly dried after washing, as wet palms are more likely to attract bacteria again, rendering previous cleaning efforts ineffective.
2. Use serving chopsticks and spoons when dining together to reduce the risk of contact transmission.
In the face of the threat of influenza, it is advisable to reduce the frequency of gatherings for meals. If dining with family and friends, it is recommended to use serving chopsticks and spoons throughout the meal. This practice effectively avoids cross-contact of utensils, thereby reducing the risk of transmission through saliva.Spreading influenzaThe possibility of a virus adds another layer of protection for food safety.
3. Supplement key nutrients,Strengthen the bodyDefense Basics
Many natural foods can help boost the body's immunity. For example, citrus fruits such as oranges and lemons are rich in vitamin C, which can help fight harmful free radicals in the body and reduce oxidative damage. On the other hand, orange and red fruits and vegetables such as carrots and papayas are rich in carotene, which can be converted into vitamin A in the human body. This not only protects eye health but also strengthens the barrier function of mucous membranes such as the mouth and respiratory tract—these mucous membranes are the body's first line of defense against viral invasion.
4. Maintain a relaxed state of mind and avoid stress that weakens the immune system.
Studies have shown that people who are chronically depressed or in a state of low mood have significantly elevated levels of the stress hormone cortisol, which directly weakens the immune system. Therefore, when feeling overwhelmed by stress, try relieving your emotions by listening to music, doing yoga, or taking a walk to keep your mind and body relaxed. Furthermore, excessive stress can easily trigger insomnia, indirectly affecting physical health and creating a vicious cycle, requiring timely adjustments.
5. Maintain moderate aerobic exercise to activate immune cell activity.
Regular, moderate aerobic exercise, such as swimming, running, and cycling, not only promotes blood circulation throughout the body but also slightly raises body temperature during exercise. When body temperature rises, the body's metabolic rate increases.immune cellsThe activity of these cells will also be enhanced, significantly increasing their efficiency in fighting bacteria and viruses. Meanwhile, regular exercise is also an effective way to relieve stress and improve mental well-being.
6. Ensure sufficient sleep to build a strong "protective wall" for your health.
Getting enough sleep is a crucial foundation for maintaining good health. Research shows that people who sleep less than 7 hours a day are twice as likely to catch a cold (a common early symptom of the flu) compared to those who sleep 7 hours or more. Sufficient sleep allows the body's organs to fully repair themselves, ensuring the immune system functions optimally, thus promoting better overall health.Fight the virusInvasion.
7. Avoid crowded places and improve the hygiene of your living environment.
During the peak season for influenza in winter, try to avoid going to crowded public places with poor ventilation, as these environments can easily become breeding grounds for viruses. If you need to stay at home for an extended period, pay extra attention to home hygiene, clean and disinfect regularly, and keep indoor air circulating—opening windows to let fresh air in can effectively dilute the concentration of viruses that may be present indoors and reduce the risk of infection.
