Ungakwenza kanjani ~ Hhayi ~ Ukugula Ngesikhathi Senkathi Yomkhuhlane Nomkhuhlane

-Delile

• Indlela Yokugwema Ukugula
• Qala nge-Strong Offense
• Phuza
• Geza, Sula, Phinda
• Hlukanisa isihlanganisi
• Khetha Amathawula
• Yidla Ukudla Okulwa Nomkhuhlane
• Yenza isikhathi se-Mi-assage
• Zijwayeze Ukuhlanzeka Ngomlomo Okuhle
• Hlela Izikhathi Zokujuluka Kakhulu
• Thatha Izinyathelo Zokuphikisa
• Nciphisa
• Izindlela Zokulwa Namagciwane Ezisebenza Ngempela (Nalezo Ezingasebenzi)
• Prakthiza: Ukugqoka Imaski Yokuhlinza
• Zijwayeze: "Elbow Bumping" Esikhundleni Sokuxhawulana Ngezandla
• Sebenzisa Ithawula Lephepha Ukuvula Umnyango Wendlu Yangasese
• Yeqa: Ukubamba Ukuphefumula Kwakho Lapho Umuntu Akhwehlela noma Ethimula
• Ukuzijwayeza: Ukubeka I-Sanitizer Yesandla Ngokuhlelekile Endleleni Yekhaya/Ihhovisi Ukuze Abanye Abantu Bayisebenzise
• Zijwayeze: Ukugqoka Isikhafu
• Yeqa: Iziphuzo ezi-Guzzling Vitamin C
• Zijwayeze: Ukubeka Isitshalo Edeskini Lakho
• Prakthiza: Ukusebenzisa I-Sanitizer Yezandla noma Ukugeza Izandla Zakho Njalo
• Buyekeza kwe-

Njengoba amazinga okushisa ehla, inani lalabo osebenza nabo abanama-sniffles libonakala liya phezulu. Mhlawumbe usamukele ikusasa lakho njengengozi yomkhuhlane esikhathini esizayo, kepha uma uzimisele ukuhlala ukhwehlela futhi ungabandi kule sizini, sekuyisikhathi sokwakha izivikelo zakho. Inkathi ebandayo nemikhuhlane iphakama ngoFebhuwari, okusho ukuthi uzofuna ukungena kuyo ASAP.

Ukukusiza ukuthi wandise izingqinamba zakho zokushaya amagciwane futhi ufunde ukuthi ungaguli kanjani, untshontshe lezi zeluleko ezibandayo nezokuvikela imikhuhlane kubuhle ngokwabo.

Indlela Yokugwema Ukugula

Qala nge-Strong Offense

"Igciwane lomkhuhlane lingadluliswa nje ngokuphefumula umoya womuntu ogulayo, ongafika ebangeni elingamamitha ayisithupha," kusho uSandra Fryhofer, M.D., oyilungu lebhodi le-American Medical Association kanye nokuxhumana kwalo ne-CDC's Advisory Committee on Immunisation Practices. Ngezansi: Thola umkhuhlane wakho ukuze uqale isu lakho lokuvikela amakhaza nomkhuhlane ngenothi eliqinile. Uthi: “Akukaze kwephuze kakhulu. (Okuhlobene: Usebenza Kanjani Umkhuhlane Kulonyaka?)

Phuza

“Uma uphelelwa amanzi emzimbeni, umfutho wegazi uyancipha, okusho ukuthi inhliziyo yakho ayikwazi ukuthumela ukudla okunomsoco ezithweni zakho,” kusho uDkt Fryhofter. I-H2O ibuye isize isikhumba sakho ukuthi sihlale siphilile: "Kuyisithiyo sethu sokuqala ukugcina amagciwane engekho," kusho uDawn Jackson Blatner, R.D., aUBUMEIlungu leBrain Trust nombhali weUkushintshaniswa Kwe-Superfood.Ama-recs akamuva athi abesifazane kufanele bahlose ukuthola ama-ounces angu-72 amanzi nsuku zonke.

Geza, Sula, Phinda

"Ucwaningo lwethu lukhombisa ukuthi ukusebenzisa i-sanitizer yesandla okungenani kanye ngosuku kanye nokubulala amagciwane ngama-wipe kusebenza kahle ekwehliseni ukusabalala kwamagciwane ezindaweni ezisekhaya," kusho isazi se-microbiology uCharles Gerba, Ph.D., uprofesa wesayensi yezemvelo eNyuvesi wase-Arizona. "Ngincoma ukuthi ugeze izandla zakho noma usebenzise isicoci sezandla njalo lapho wena nezingane nibuya esikoleni noma enkundleni yokudlala." Ngokuqondene nalokho okufanele kusulwe, uGerba ubala amakhompyutha abiwe, amafoni, amathebulethi, nama-desktops njengezindawo lapho abacwaningi bathola khona amagciwane abanda kakhulu. (BTW, uzofuna ukugeza lezi zinto ku-reg.)

Hlukanisa isihlanganisi

Ulwelwesi lwamafinyila ekhaleni lakho luyingxenye yomugqa wakho wokuqala wokuzivikela kubahlaseli, kodwa amakamelo ashisayo angakwazi ukuwomisa. "Uma ikhala lakho lomile, zama ukungathinti ulwelwesi lwakho lwe-mucosal – okunzima ukukwenza," kusho uDkt. Fryhofer. "Ukuba ne-gel saline nasal kungasiza." Izicubu futhi. (Zama leli qhinga elilula le-humidifier uma usuvele unekhala eligcwele.)

Khetha Amathawula

“Ukuba namathawula ahlukene engane ngayinye kuwumqondo omuhle ukunciphisa ukwabelana ngamagciwane,” kusho uGerba. Okufanayo kuya kubantu abadala.

Yidla Ukudla Okulwa Nomkhuhlane

Uma ikhala lakho ligcwele, futhi ungakwazi ukuyeka ukukhwehlela, i-Rx engcono kakhulu ingaba...ekhishini lakho. "Ukudla okuthile kunezakhi ezinomsoco ezithuthukisa impilo yakho," kuchaza uKathy McManus, R.D., umqondisi womnyango wezokudla eBrigham naseWomen Hospital eBoston.

"Kufanele udle ukudla okunempilo ukwakha amasosha omzimba wakho esikhundleni sokunezela ngo-vitamin C nokunye okunjalo," kusho uDkt Fryhofer. Thola ama-antioxidants amaningi ngokuba nezithelo nemifino. (Gcina i-C ukuthola izimpawu zokuqala zomkhuhlane mhlawumbe ukuze usike isikhathi sakho sokugula.)

Lapha, ukudla okuyisihlanu okuqinisekiswe ngokwesayensi okulwa nemikhuhlane nezimbungulu zomkhuhlane.

1. Izinhlamvu eziphelele: Zilayishwa nge-zinc, okubalulekile ekugcineni amasosha omzimba aphilile. Zama i-spaghetti egcwele okusanhlamvu ne-tomato sauce noma irayisi elinsundu elinemifino.
2. Ubhanana: Uqukethe uvithamini B6, osiza umzimba wakho ukulwa nokutheleleka. Yidla ubhanana wakho osikiwe okusanhlamvu okusanhlamvu okuphelele bese uwaphinda kabili amandla akho okuqhakaza amagciwane.
3. I-Cayenne Pepper: Isithako esisebenzayo ku-spice, capsaicin, sishaya isiminyaminya ngokuncipha amafinyila ezindimeni zakho zamakhala ukuze ukwazi ukuphefumula ngokukhululeka futhi. Fafaza okunye ngesobho noma ku-burrito kabhontshisi.
4. Ubhatata: Ungomunye wemithombo engcono kakhulu ye-beta-carotene (uhlobo lukavithamini A), umzimba wakho omdingayo ukuze wakhe amangqamuzana egazi amhlophe anele ukuze alwe nezifo. Yidla i-mashed, ibhakwe, noma kwenye yalezi zokupheka ezimnandi zamazambane.
5. Ugaliki: I-Allicin, enye yezakhi ezisebenzayo kugalikhi osanda kugaywa, ingakwazi ukuthola amagciwane ngokuvimba ama-enzyme aholela ekutheleleni. Sebenzisa lokhu kudla okulwa nemikhuhlane nomkhuhlane kusaladi kaKesari, isoso le-pesto, noma i-guacamole.

Yenza isikhathi se-Mi-assage

Ngaphandle kokukhulisa ukukhiqizwa kwamaseli akhuphula ukuzivikela komzimba, ukwenza ama-kinks asebenze adudule igazi noketshezi kusuka kumaseli akho ngokusebenzisa ama-lymph node. "Lokhu kusiza ukuhlunga amagciwane namagciwane," kusho uHouman Danesh, M.D., umqondisi wenkonzo yezempilo edidiyelwe eMount Sinai Medical Center e-NYC. Ngemuva kwalokho, qiniseka ukuthi uphuza amanzi amaningi ukuze ukhiphe ubuthi. (Lesi ngesinye sezinzuzo eziningi ozithola ngokusikhipha.)

Zijwayeze Ukuhlanzeka Ngomlomo Okuhle

Ukunakekela abamhlophe bakho abaphambili kungavimbela amabhaktheriya ekusebenzeni ngendlela eya emaphashini akho, lapho angabangela khona ukukhathazeka kokuphefumula. Isibonelo, iziguli zasesibhedlela ezikhuhla kathathu ngosuku zehlise ingozi yazo ye-pneumonia ngamaphesenti angama-50 ocwaningweni lwase-Israeli. Ukuxubha nokubhabha kubuye kuvimbele amasosha akho omzimba ekuphambukiseni izinsiza zokulwa namakhaza nemikhuhlane ukulwa nokuvuvukala emlonyeni wakho, kusho uJoseph Banker, D.M.D., ongudokotela wamazinyo waseWestfield, NJ. (Ubuwazi ukuthi kukhona ngisho nomuthi wokuxubha wangaphambi kokudla kanye ne-probiotic manje?)

Hlela Izikhathi Zokujuluka Kakhulu

Yize ulibangise endaweni yokuzivocavoca yamagciwane kuzwakala kungqubuzana, ukusebenza kuyisu okudingeka ube nalo ohlelweni lwakho lokuvimbela umkhuhlane nomkhuhlane. Ukuzivocavoca okungenani imizuzu engu-20 izinsuku ezinhlanu noma ngaphezulu ngesonto kungase kunciphise amathuba akho okuthola umkhuhlane cishe ngamaphesenti angu-50, ngokocwaningo oluvela e-Appalachian State University.

Thatha Izinyathelo Zokuphikisa

Ingabe unengane eguliswa umkhuhlane? "Uma ubanakekela, ungacabanga nge-prophylactic antiviral efana neTamiflu," kusho uDkt. "Futhi uma uphethwe wumkhuhlane uqobo, i-antiviral eqale phakathi kwamahora angu-48 izosiza."

Nciphisa

"Ama-hormone okucindezeleka namaprotheni aqala ukuguga futhi adabuke emzimbeni," kusho isazi sokusebenza kwengqondo u-Vaile Wright, Ph.D., we-American Psychological Association. Ngaphezu kwalokho, omama babika amazinga aphezulu okuxineka kunabobaba. Yini okufanele uyenze ukuyivikela? “Empeleni kumayelana nokulala ngokwanele, ukudla ukudla okunempilo, ukuvivinya umzimba, futhi okubaluleke kakhulu, ukuba nokuzijabulisa,” kusho uWright. "Ucwaningo lubonisa ukuthi ukwesekwa komphakathi kuyisici esikhulu sokucindezeleka."

Izindlela Zokulwa Namagciwane Ezisebenza Ngempela (Nalezo Ezingasebenzi)

Prakthiza: Ukugqoka Imaski Yokuhlinza

Isinqumo: Isebenza ngezinye izikhathi

Noma nini lapho ubona othile egqoke imaski yokuhlinzwa esikhumulweni sezindiza noma esitimeleni, ungacabangi, Uzimisele impela ngokuhlala uphilile kulobu busika. Phela, ubani ongavuma ukufana namantongomane angaka ukuze avikele amakhaza anjalo nomkhuhlane? Kuvela ukuthi, bangavikela kumaphesenti angama-80 amagciwane ahamba emoyeni lapho egqokwe ngendlela efanele, ucwaningo oluvela ku- Ijenali Yomhlaba Wonke Yezifo Ezithathelwanayo imibukiso.Kodwa abantu abangaphansi kwengxenye yabantu abasesifundweni babebagqoka kahle. Okujwayelekile kuvame ukukhululeka kakhulu, okwehlula inhloso. Futhi, akuwona wonke amagciwane athathelanayo asemoyeni, futhi amaski ngeke enze lukhulu uma kuqhathaniswa nalawo owathathayo ngokuxhumana.

Zijwayeze: "Elbow Bumping" Esikhundleni Sokuxhawulana Ngezandla

Isiphetho: Isebenza kahle kakhulu

Udlula amagciwane amancane lapho uqhuma izibhakela kunalapho uxhawula izandla noma uphezulu, ngokocwaningo olwenziwe Ijenali yaseMelika yokulawulwa kokutheleleka. Amabhampa endololwana mhlawumbe aphephe nakakhulu — uma ukwazi ukusingatha ukubukeka okuxakile abantu abakunikeza kona lapho ubingelela ngendololwane. (PS Kwenzekani Ebuchosheni Bakho Lapho Ugula Ngomkhuhlane noma Umkhuhlane.)

Sebenzisa Ithawula Lephepha Ukuvula Umnyango Wendlu Yangasese

Isinqumo: Kuyasebenza kakhulu

Impela, amathani abantu ayakwenza. Kodwa kulabo abangawuvuli umnyango wokugezela ngethawula lephepha phezu kwesibambo, ubukeka udidekile. Ngakho-ke kuwufanele yini? Eh. Ngokuka-Chuck Gerba, Ph.D., uprofesa wesayensi yezinto eziphilayo zemvelo eNyuvesi yase-Arizona, izibambo zeminyango yasendlini yangasese empeleni ezinye zezindawo ezihlanzeke kakhulu endlini yokugezela. Futhi lokho okwenzayo ngethawula lephepha ngemva kwezindaba-uma uliphakamisa noma ulifaka ephaketheni lakho, ungase uvele uphakamise noma yimaphi amabhaktheriya akhona kamuva.

Yeqa: Ukubamba Ukuphefumula Kwakho Lapho Umuntu Akhwehlela noma Ethimula

Isinqumo: Akusebenzi

Ukubamba umoya wakho lapho umuntu oseduze kwakho ethimula akubonakali kakhulu, kodwa kungase kuphakamise amashiya uma uqala ukuphenduka onsomi emhlanganweni wakho wabasebenzi. Ngeshwa, ngesikhathi usabela kumsindo wokukhwehlela noma ukuthimula, kungase kuphuze kakhulu ukuba uzivikele. Abaphenyi be-MIT bathole ukuthi amaconsi avela ekukhwehleleni nasekuthimuleni angahamba afike ezikhathini ezingama-200 kude kunalokho obekucatshangwa ngaphambili-futhi konke kwenzeka ngengxenyana yomzuzwana. (BTW, usuvele umbozwe amagciwane.)

Ukuzijwayeza: Ukubeka I-Sanitizer Yesandla Ngokuhlelekile Endleleni Yekhaya/Ihhovisi Ukuze Abanye Abantu Bayisebenzise

Isiphetho: Isebenza kahle kakhulu

Lapho amashubhu we-sanitizer yesandla ekhonjiswa ngokugqamile ekhaya lakho kunezithombe zakho zomndeni, ungathola ukubukeka okumbalwa. Kodwa ukwenza amajeli abe lula futhi abonakale kungase kusho nokuthi abantu bawasebenzise kakhulu uma befika endaweni yakho, okungase kwehlise inani lamagciwane angaphandle ochayeka kuwo. Phumelela. (Nakhu ukuthi ungasusa kanjani konke. Amagciwane.)

Zijwayeze: Ukugqoka Isikhafu

Isinqumo: Kuyasebenza

Cabanga ngalokhu njenge-mask mask redux. IScough (Thenga It, $ 49, amazon.com), ebukeka njengesikhafu esivamile noma i-bandana, izodonsela amehlo eceleni uma uqhubeka nokuyigqoka endlini. Futhi ungahle uthande. Isebenza njengesifihla-buso sokuhlinza esifakwe isobho, ngomusa wesihlungi se-carbon nanoparticle esenziwe sasebenza okhula futhi sibulale amagciwane athathelanayo.

Yeqa: Iziphuzo ezi-Guzzling Vitamin C

Isinqumo: Akusebenzi

Ezweni lanamuhla lamajusi aluhlaza, akekho ozocwayiza iso uma ekubona ucwebezela ingilazi yamanzi anothayela we-vitamin C awolintshi agqamile. Kodwa abacwaningi baseCanada muva nje bathole ukuthi eminingi yale mikhiqizo iqukethe uvithamini C omncane kakhulu kunalokho abakushoyo noshukela omningi. Leyo yinkinga ngoba kunobufakazi bokuthi ushukela omningi ungacindezela amasosha akho omzimba. Ngaphezu kwalokho, kuyilapho uvithamini C ebonakala enciphisa imvamisa yokubanda kubagijimi bemarathon nabanye abantu abakhuthele kakhulu, amajaji asaphumile ekutheni azuzisa ngokulinganayo kumaJoes avamile.

Zijwayeze: Ukubeka Isitshalo Edeskini Lakho

Isinqumo: Iyasebenza

Kubukeka kukuhle, kwehlisa ingcindezi, futhi ucwaningo lwango-2002 lwathola ukuthi abasebenzi emahhovisi anezitshalo ngaphakathi bathatha izinsuku ezimbalwa zokugula kunalezo abangenazo. Cabanga ngokukhetha umnduze wokuthula, ohlunga ama-VOC ayingozi kakhulu emoyeni, ngokusho kweNASA Clean Air Study.

Prakthiza: Ukusebenzisa I-Sanitizer Yezandla noma Ukugeza Izandla Zakho Njalo

Isinqumo: Isebenza kahle

Qhubeka nomsebenzi omuhle. Abantu bazocabanga kuphela ukuthi kukhona okuthile okuphezulu uma ugeza kuze kube seqophelweni eliphezulu, futhi ne-CDC iyavuma ukuthi ingenye yezinto ezinhle kakhulu ongazenzela impilo yakho.

• NguMirel Ketchiff
• NguMary Anderson

Buyekeza kwe-