Ungakwenzi njani ~ Hayi ~ Ukugula ngexesha leCold kunye neFlu

Umxholo

• Indlela Yokukuphepha Ukugula
• Qala ngeSikhubekiso Esinamandla
• Sela phezulu
• Hlamba, Sula, Phinda
• Yaphula i-Humidifier
• Khetha iitawuli
• Yitya ukutya okulwa umkhuhlane
• Yenza ixesha leMukusetyenziswa
• Ziqhelise ukucoceka ngomlomo
• Cwangcisa iiSeshini zeSweat ezingakumbi
• Thatha amanyathelo
• Ukudideka
• Iindlela zokuziphatha zokulwa neentsholongwane ezisebenza ngokwenene (kunye nezingasebenziyo)
• Ukuziqhelanisa: Ukunxiba imaski yoCando
• Ziqhelise: "Ingqiniba Engqubekayo" Endaweni Yokuxukuxa izandla
• Sebenzisa ithawula lephepha ukuvula umnyango wegumbi lokuhlambela
• Tsiba: Ukubamba Umoya Wakho Xa Umntu Ekhohlela okanye Ethimla
• Ziqhelise: Ukubeka iSanitizer yesandla ngokuCwangcisiweyo malunga neKhaya / iOfisi ke abanye abantu bayayisebenzisa
• Ziqhelise: Ukunxiba iScough
• Tsiba: Ukugxotha iVitamin C Iziselo
• Ukuziqhelanisa: Ukubeka isityalo kwiDesika yakho
• Ukuziqhelanisa: Ukusebenzisa iSanitizer yesandla okanye ukuhlamba izandla zakho rhoqo
• Uphengululo lwe

Njengokuba amaqondo obushushu esihla, inani labantu osebenza nabo kunye ne-sniffles libonakala linyuka. Mhlawumbi ulamkele ikamva lakho njengokwenzakala kwikamva lomkhuhlane, kodwa ukuba uzimisele ukuhlala ukhohlela- kwaye ungabandi kule sizini, lixesha lokwakha iindlela zakho. Ixesha elibandayo kunye nomkhuhlane liphezulu ngoFebruwari, oko kuthetha ukuba uya kufuna ukufikelela kulo ASAP.

Ukukunceda wandise amathuba akho okubetha iintsholongwane kwaye ufunde ukuba ungaguli njani, yiba ezi ngcebiso zokuthintela ukubanda kunye nomkhuhlane kwiingcali ngokwabo.

Indlela Yokukuphepha Ukugula

Qala ngeSikhubekiso Esinamandla

Intsholongwane yomkhuhlane ingadluliselwa ngokuphefumla umoya womntu ogulayo, ukuya kuthi xhaxhe ngeenyawo, "utshilo uSandra Fryhofer, MD, ilungu lebhodi yeAmerican Medical Association kunye nokunxibelelana kwayo neKomiti yeeNgcebiso ngeCDC yezokuGonya. Umgca osezantsi: Fumana umkhuhlane wakho ukuze uqalise isicwangciso sakho sokuthintela ukubanda kunye nomkhuhlane kwinqaku elinamandla. Uthi: "Alikaze lihle ixesha," utshilo. (Idibeneyo: Usebenza njani uMkhuhlane kulo nyaka?)

Sela phezulu

"Ukuba uphelelwa ngamanzi, uxinzelelo lwegazi luyancipha, oku kuthetha ukuba intliziyo yakho ayikwazi ukuthumela ukutya okuninzi kumalungu akho," kusho uDkt Fryhofter. I-H2O ikwanceda ulusu lwakho luhlale lusempilweni: “Ngumqobo wethu wokuqala ukugcina iintsholongwane zingaphandle,” utshilo uDawn Jackson Blatner, R.D., aUBUMEIlungu leBrain Trust kunye nombhali weUkutshintshana kokutya okuphezulu.Iingxelo zamva nje zithi abafazi kufuneka bajonge ii-ounces ze-72 zamanzi yonke imihla.

Hlamba, Sula, Phinda

"Izifundo zethu zibonisa ukuba ukusebenzisa isicoci sesandla ubuncinci kanye ngemini kunye nokubulala iintsholongwane kusula kakuhle ekunciphiseni ukusasazeka kwentsholongwane kwindawo esekhaya," utshilo uCharles Gerba, Ph.D., unjingalwazi wesayensi yezendalo kwiYunivesithi. YeArizona. "Ndikucebisa ukuba uhlambe izandla okanye usebenzise isicoci sezandla ngalo lonke ixesha ubuya esikolweni okanye ebaleni lokudlala." Ngokumalunga nokusula, uluhlu lweGerba ekwabelwana ngalo ngeekhompyuter, iifowuni, iitafile kunye needesktops njengeendawo apho abaphandi bafumana ezona ntsholongwane zibandayo. (BTW, uya kufuna ukuzihlamba ezi zinto kwi-reg.)

Yaphula i-Humidifier

Iimbumba ze-mucus empumlweni yakho ziyinxalenye yomgca wakho wokuqala wokuzikhusela kubahlaseli, kodwa amagumbi ashushu anokuwomisa. "Ukuba impumlo yakho yomile, zama ukungachukumisi izinwe zakho-ekunzima ukuyenza," utshilo uGqirha Fryhofer. "Ukuba nejeli yempumlo enetyuwa ngesandla kunokunceda." Izicubu nazo. (Zama eli qhinga lilula lokunyakamisa ukuba sele unempumlo exineneyo.)

Khetha iitawuli

"Ukuba neetawuli ezahlukileyo kumntwana ngamnye ngumbono olungileyo wokunciphisa ukwabelana ngeentsholongwane," utshilo uGerba. Kuyafana nakubantu abadala.

Yitya ukutya okulwa umkhuhlane

Xa impumlo yakho ixinene, kwaye awukwazi ukuyeka ukukhohlela, eyona Rx ingcono ... ekhitshini lakho. "Ukutya okuthile kuphezulu kwizakha-mzimba ezonyusa impilo yakho," ucacisa uKathy McManus, R.D., umlawuli weSebe lezokondla eBrigham nakwisibhedlele sabasetyhini eBoston.

Ugqirha Fryhofer uthi: "Kufuneka utye ukutya okusempilweni ukwakha ukomelela kwakho endaweni yokongeza ku-vitamin C nokunye okunje." Fumana ii-antioxidants ezininzi ngokuba neziqhamo kunye nemifuno. (Gcina i-C kwiimpawu zokuqala zokubanda mhlawumbi usike ixesha lakho lokugula.)

Apha, ukutya okuqinisekisiweyo ngokwenzululwazi okulwa umkhuhlane kunye neentsholongwane zomkhuhlane.

1. Iinkozo ezipheleleyo: Zilayishwe nge-zinc, nto leyo ebalulekileyo ekugcineni amajoni omzimba asempilweni. Zama i-spaghetti yengqolowa epheleleyo kunye nesosi yetumato okanye irayisi emdaka ngemifuno.
2. Iibhanana: Zinevithamini B6, enceda umzimba wakho ukulwa usulelo. Yitya iibhanana zakho ezisikiweyo ngaphezulu kweenkozo kunye nokuwuphinda kabini amandla akho okuvelisa intsholongwane.
3. I-Cayenne Pepper: Isithako esisebenzayo kwi-spice, i-capsaicin, ibetha ukuxinana ngokunciphisa i-mucus kwimibhobho yakho yempumlo ukuze ukwazi ukuphefumla ngokukhululekileyo kwakhona. Fafaza enye kwisuphu okanye kwi-burrito yembotyi.
4. Iibhatata ezimhlophe zezinye zeyona mithombo ibalaseleyo ye-beta-carotene (uhlobo lwevithamini A), ekufuneka umzimba wakho wenze iiseli ezimhlophe zegazi ezaneleyo ukulwa usulelo. Yitya i-mashed, ibhakwe, okanye kwenye yezi zokupheka zeetapile ezimnandi.
5. Igalikhi: I-Allicin, elinye lamacandelo asebenzayo kwigalikhi esandula ukutyunyuzwa, inokuthi ifumane intsholongwane ngokuthintela ii-enzymes ezikhokelela kusulelo. Sebenzisa oku kutya kulwa nokubanda kunye nomkhuhlane kwisaladi kaKesare, isosi ye-pesto, okanye i-guacamole.

Yenza ixesha leMukusetyenziswa

Ngaphandle kokonyusa ukuveliswa kweeseli ezonyusa ukungakhuseleki, ukufumana iikinks kusebenze ukuhambisa igazi kunye nolwelo olujikeleze iiseli zakho ngokusebenzisa ii-lymph node. "Oku kunceda ukucoca iintsholongwane kunye neebhaktheriya," kusho uHouman Danesh, MD, umlawuli wenkonzo yokudibanisa impilo kwiNtaba yeSinayi Medical Centre e-NYC. Emva koko, qiniseka ukuba usela amanzi amaninzi ukuze ukhuphe i-toxins. (Le yenye yeenzuzo ezininzi ozifumanayo kwi-massage.)

Ziqhelise ukucoceka ngomlomo

Ukunyamekela abamhlophe bakho abamhlophe kunokugcina iibhaktheriya ekusebenzeni indlela yazo kwimiphunga yakho, apho kunokubangela uxinzelelo lokuphefumula. Umzekelo, abaguli basesibhedlele abebrasha kathathu ngemini banciphisa umngcipheko wenyumoniya ukuya kuthi ga kwiipesenti ezingama-50 kuphononongo lakwa-Israeli. Ukubrasha kunye neflossing ikwakhusela amajoni akho omzimba ekuphambukeni kwingqele kunye nezixhobo zokulwa nomkhuhlane ukulwa nokudumba emlonyeni wakho, utshilo uJoseph Banker, D.M.D., ugqirha wamazinyo oseWestfield, eNJ. (Ngaba uyazi ukuba kukho i-toothpaste yangaphambi kwexesha kunye neprobiotic ngoku?)

Cwangcisa iiSeshini zeSweat ezingakumbi

Nangona ukuya kwindawo yokuzivocavoca ye-germy kuvakala kungenangqondo, ukusebenza ngaphandle licebo ekufuneka ube nalo kwisicwangciso sakho sothintelo lokubanda kunye nomkhuhlane. Ukuzivocavoca ubuncinci imizuzu engama-20 ezintlanu okanye ngaphezulu kweentsuku zeveki kunganciphisa ithuba lokubamba umkhuhlane malunga neepesenti ezingama-50, ngokutsho kwesifundo esivela kwiYunivesithi yaseAppalachian State.

Thatha amanyathelo

Ngaba unomntwana ogula ngumkhuhlane? "Ukuba uyabakhathalela, unokuqwalasela i-antiviral prophylactic efana neTamiflu," utshilo uGqr Fryhofer we-prescription fluf fighter. Kwaye ukuba unomkhuhlane ngokwakho, i-antiviral eqalwe kwiiyure ezingama-48 iya kunceda.

Ukudideka

"Uxinzelelo lwehomoni kunye neeproteni ziqala ukunxiba kunye nokukrazula emzimbeni," utshilo ugqirha wengqondo uVaile Wright, Ph.D., weAmerican Psychological Association. Ngaphezulu koko, oomama baxela amanqanaba aphezulu oxinzelelo kunoyise. Kufuneka wenze ntoni ukuyikhusela? U-Wright uthi: "Imalunga nokulala ngokwaneleyo, ukutya ukutya okusempilweni, ukuzilolonga, kwaye okona kubaluleke kakhulu, kukuzonwabisa," utshilo uWright. "Izifundo zibonisa ukuba inkxaso yezentlalo yinto enkulu yoxinzelelo."

Iindlela zokuziphatha zokulwa neentsholongwane ezisebenza ngokwenene (kunye nezingasebenziyo)

Ukuziqhelanisa: Ukunxiba imaski yoCando

Isigqibo: Isebenza ngamanye amaxesha

Nanini na xa ubona umntu onxibe imaski yotyando kwisikhululo seenqwelomoya okanye kwindlela engaphantsi, awunakucinga, Uzimisele kakhulu ngokuhlala usempilweni kobu busika. Emva kwayo yonke loo nto, ngubani onokuvuma ukubonakala ngathi yindongomane yokhuseleko olubandayo kunye nomkhuhlane? Kuvela ukuba, banokukhusela malunga neepesenti ezingama-80 zeentsholongwane zomoya xa zinxitywe ngokuchanekileyo, uphando oluvela kwi Ijenali yeHlabathi yeZifo ezosulelayo imiboniso.Kodwa ngaphantsi kwesiqingatha sabantu ababekweso sifundo babenxibe ngokuchanekileyo. EzoGeneric zihlala zixengaxenga kakhulu, nto leyo eyoyisa injongo. Ngapha koko, ayizizo zonke iintsholongwane ezosulelayo ezihamba emoyeni, kwaye iimaski aziyi kwenza lincinci ngokuchasene nezo uzikhethayo ngokudibana nazo.

Ziqhelise: "Ingqiniba Engqubekayo" Endaweni Yokuxukuxa izandla

Isigqibo: Isebenza kakuhle

Udlula ngendlela ezimbalwa zebhakteria xa ungqubeka kumanqindi kunokuba uxhawulana nezandla okanye phezulu ezintlanu, ngokophando olwenziweyo Ijenali yaseMelika yoLawulo losulelo. Amaqhuma engqiniba ayakhuseleka nangakumbi — ukuba uyakwazi ukusingatha imbonakalo engaqhelekanga abantu abakunika yona xa unika ingqiniba xa ubulisa. (PS Yintoni eyenzekayo ebuchosheni bakho xa ugula ngumkhuhlane okanye umkhuhlane.)

Sebenzisa ithawula lephepha ukuvula umnyango wegumbi lokuhlambela

Isigqibo: Kunqabile ukuba kusebenze

Ngokuqinisekileyo, iitoni zabantu ziyayenza. Kodwa kwabo bangafengisi vula ucango lwangasese ngetawuli yephepha ngaphezulu kwesiphatho, ujongeka ngathi yiparaoid encinci. Ngoko ngaba kufanelekile? Ewe. Ngokuka-Chuck Gerba, Ph.D., unjingalwazi we-microbiology yendalo esingqongileyo kwiDyunivesithi yaseArizona, izibambo zeminyango yangasese zezona ndawo zicocekileyo kwigumbi lokuhlambela. Kwaye into oyenzayo ngethawula yephepha emva kwemicimbi-ukuba uyayiphakamisa okanye uyifake epokothweni yakho, unokugqiba ukuthabatha nayiphi na ibhaktheriya ekuyo kamva.

Tsiba: Ukubamba Umoya Wakho Xa Umntu Ekhohlela okanye Ethimla

Isigqibo: Ayisebenzi

Ukubamba umphefumlo wakho xa umntu osecaleni kwakho ethimla akubonakali kakhulu, kodwa kunokuphakamisa amashiya xa uqala ukujika ububende kwintlanganiso yabasebenzi bakho. Ngelishwa, xa usabela kwisandi sokukhohlela okanye ukuthimla, kusenokwenzeka ukuba sele kukude ukuzikhusela. Abaphandi abavela kwi-MIT bafumanisa ukuba amathontsi okukhohlela kunye nokuthimla anokuhamba aye kumaxesha angama-200 kude kunokuba bekucingelwa ngaphambili-kwaye konke kwenzeka kwiqhezu lomzuzwana. (BTW, sele ugqunywe ziintsholongwane.)

Ziqhelise: Ukubeka iSanitizer yesandla ngokuCwangcisiweyo malunga neKhaya / iOfisi ke abanye abantu bayayisebenzisa

Isigqibo: Isebenza kakuhle

Xa iityhubhu zesanti zokuhambisa izandla ziboniswa ngakumbi ekhayeni lakho kunemifanekiso yosapho lwakho, unokufumana imbonakalo ezimbalwa. Kodwa ukwenza ukuba iigels zilunge ngakumbi kwaye zibonakale kunokuthetha ukuba abantu bazisebenzisa ngakumbi xa bengena kwisithuba sakho, ezinokunciphisa inani leentsholongwane zangaphandle oveze kuzo. Phumelela. (Nantsi kanye indlela yokuphelisa zonke. iintsholongwane.)

Ziqhelise: Ukunxiba iScough

Isiqinisekiso: Iyasebenza

Cinga oku njenge-rex yemaski yobuso. Isikali (Yithenge, $ 49, amazon.com), ejongeka ngathi sisikhafu esiqhelekileyo okanye i-bandana, iya kutsalela kuphela ecaleni xa uqhubeka uyinxibile ngaphakathi. Kwaye unokufuna. Isebenza njengemaski yotyando enesophu, ngoncedo lwekhabhoni esebenzayo kunye nesilivere ye-nanoparticle filter ekhupha ukhula kwaye ibulale iintsholongwane ezosulelayo.

Tsiba: Ukugxotha iVitamin C Iziselo

Isigqibo: Ayisebenzi

Kweli hlabathi lanamhlanje leencindi eziluhlaza, akukho mntu uya kuqhwanyaza xa ekubona ugxobhoza iglasi ye-orenji eqaqambileyo, amanzi acebileyo e-vitamin C. Kodwa abaphandi baseCanada kutsha nje bafumanise ukuba uninzi lwezi mveliso ziqulathe i-vitamin C encinci kunaleyo ibango kunye neswekile eninzi. Le yingxaki kuba kukho ubungqina bokuba iswekile eninzi inokucinezela amajoni akho omzimba. Ngapha koko, ngelixa ivithamin C ibonakala ngathi inciphisa ukubanda kwembaleki kwimbaleki yembaleki kunye nabanye abantu abasebenzayo, ijaji isaphumile ukuba ingaba iluncedo ngokufanayo kwiJoes yesiqhelo.

Ukuziqhelanisa: Ukubeka isityalo kwiDesika yakho

Isiqinisekiso: Iyasebenza

Ijongeka intle, inciphisa uxinzelelo, kwaye kuvavanyo luka-2002 kwafumanisa ukuba abasebenzi kwiiofisi ezinezityalo ngaphakathi bathathe iintsuku ezimbalwa zokugula kunaleyo ingenabo. Cinga ngokukhetha inyibiba yoxolo, ethi icoca uninzi lwee-VOC eziyingozi emoyeni, ngokweNASA yococeko lomoya olucocekileyo.

Ukuziqhelanisa: Ukusebenzisa iSanitizer yesandla okanye ukuhlamba izandla zakho rhoqo

Isigqibo: Isebenza kakuhle

Qhubeka. Abantu baya kucinga kuphela ukuba kukho into ephakameyo xa uhlamba ukuya kwinqanaba lokuthabatheka, kwaye ne-CDC iyavuma ukuba yenye yezona zinto zibalaseleyo onokuzenza kwimpilo yakho.

• NguMirel Ketchiff
• NguMary Anderson

Uphengululo lwe