As winter approaches, so does the heightened risk of influenza. The chilly weather and increased indoor gatherings create the perfect environment for the flu virus to spread. As per the World Health Organisation (WHO), every winter sees at least a billion cases of influenza annually, including 3-5 million cases of severe illness. Out of these, almost 2,90,000-6,50,000 people succumb to respiratory deaths every year.
While getting vaccinated is crucial, incorporating home remedies into your routine can provide an added layer of defence. This is because, as WHO shared, 99% of influenza deaths in children under five years of age happen in developing countries, highlighting the significance of home interventions and prevention as equal to advanced medical infrastructure.
Here are some natural ways to bolster your immune system and minimise the risk of influenza during the winter months.
Eat A Nutrient-Rich Diet
Consume a balanced diet rich in vitamins and minerals, by eating immune-boosting foods such as fruits rich in vitamin C, berries, leafy greens, and nuts.
Add garlic, ginger, and turmeric to your meals. These ingredients have anti-inflammatory, heart-protective, and antiviral properties, according to a study published in the HSOA Journal of Food Science and Nutrition.
Stay Hydrated
Maintain proper hydration to support your body's immune function. Drink plenty of water, herbal teas, and broths.
Warm beverages and herbal drinks like chamomile tea, lemon tea, and ginger lemon honey tea, can soothe a sore throat and provide comfort during cold days.
Also Read: Seasonal Influenza: 10 Home Remedies To Manage Cough In Flu Season
Practice Good Hygiene
Wash your hands frequently with soap and water for at least 20 seconds. Use hand sanitiser when soap and water are not available. Avoid touching your face, especially your eyes, nose, and mouth. A study conducted by experts in Infectious Disease, and disease control and prevention, found that these practices substantially lower the risk of community-acquired influenza.
Humidify Your Home
Use a humidifier to add moisture to the air in your home. Dry indoor air can make you more susceptible to respiratory infections. According to a study by PLoS One, humidified rooms have a 2.3 times lower risk of spreading an Influenza infection. Clean the humidifier regularly to prevent the growth of mould and bacteria.
Exercise Regularly
Engage in moderate exercise to boost your immune system. Aim for at least 150 minutes of moderate-intensity exercise per week. Harvard Health shared that those who met this recommendation were 36% less likely to die from pneumonia or influenza. Additionally, for people who exercised 301 to 600 minutes per week, this risk was cut in half.
Also Read: Will Coronavirus Become Seasonal Infection Like Influenza?
Remember, while these home remedies can support your overall health, it's crucial to consult with a healthcare professional for personalized advice, especially if you have pre-existing health conditions. Stay proactive, practice good hygiene, and prioritize your well-being to navigate the winter season with resilience against influenza.