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Five keys to reducing the duration and severity of symptoms

The important thing is to reduce the discomfort that the flu can cause after the virus has infected us, and also to reduce the time that it is present so that the set of symptoms that causes the disease can be identified as soon as possible.

Therefore, the following five tips can make recovery easier.

Vitamin C does not help prevent colds or the flu, but it has been shown to reduce symptoms of this disease by 85% when taken in large amounts (1 gram or more per day). Eating other foods rich in vitamin C can be very helpful in promoting recovery from colds and flu.

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Adequate hydration helps “clear” the airways and remove any mucus present, so drink plenty of water to keep your body hydrated and relieve nasal congestion. Remember that you can drink water through infusions, other liquids, foods or formulations rich in water.

Include garlic in your regular diet. It has not been shown that its consumption reduces the incidence of influenza and colds, but a study published in Clinical Nutrition found that the compounds in garlic act on the defense system, so it is recommended during the period in which the disease is more frequent. Regardless of the form of garlic you consume, it is recommended that you grind or mince it beforehand to activate its beneficial compounds such as allicin.

According to American scientists, supplementing the diet with brewer’s yeast also provides minerals and elements that are involved in the body’s defense system, thus significantly reducing the symptoms and duration of flu and colds.

Consuming echinacea tea reduces flu symptoms and eliminates the viruses that cause infection in a shorter period than the traditional period of five days or more, according to a study published in 2004.

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These five tips will help you alleviate cold and flu symptoms, promote recovery with a healthy lifestyle, strengthen your defenses, and help you recover from the stress that flu puts on your body.

Low temperatures not only increase the presence of viruses and bacteria, but also reduce the body’s defenses and increase the risk of developing respiratory diseases. If you want to prevent the flu, these are 5 foods and 4 habits that can help you.

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5 foods to help prevent the flu

Eating a well-balanced diet with enough calories is important to prevent illnesses such as the flu, as some foods can reduce the risk of developing this condition, as described below.

green tea

Drinking hot tea can be really nice this season. Korean scientists say the antioxidant catechins, which are abundant in green tea, have antiviral effects that may reduce the risk of flu. Drinking green tea has been confirmed in a controlled human study to reduce flu infection.

It is recommended to drink 2-3 cups of green tea a day as a decoction. In this way you can accompany cakes, ice creams or other preparations.

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Blue Fish

Oily or oily fish such as tuna, salmon, horse mackerel, sardines, and anchovies are an excellent source of vitamin D in winter with less exposure to sunlight. This nutrient prevents flu and plays an important role in body defense.

Similarly, oily fish is rich in Omega 3 and has an anti-inflammatory effect on our body. Therefore, the immune system is improved.

You can add oily fish through more complete dishes such as cakes, empanadas, salads, and others.

Vegetables

Beans and peanuts are good choices for adding zinc to your diet, a nutrient that helps prevent colds and flu by intervening in immune system function. However, in addition, legumes are an excellent source of fibers that have anti-inflammatory properties in our body and also help prevent a variety of respiratory disorders.

Dried or canned beans can be used in spoon dishes, fried foods, salads, and many other recipes.

agua

Fluid intake helps keep the airways clean and prevents the buildup of mucus, viruses, and other infections. Very useful to prevent dryness.

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For this reason, drink water, infusions or foods rich in liquids such as soups, creams, etc. It is of great help to prevent flu and other diseases.

Fruits and vegetables

In fruits and vegetables we not only find high water and fiber contents that are beneficial for body care, but also several compounds with outstanding immunomodulatory and anti-inflammatory functions. This can give us greater resistance to viral infections such as the flu.

Fruits and vegetables can be included in fresh pieces, salads or other very diverse preparations that allow a variety of diets.

Four healthy habits against the flu

Just as there are certain foods that help prevent the flu, there are also habits that help prevent respiratory diseases this season.

Wash your hands well

Whenever you leave the bathroom, before eating, when you leave the gym, when you enter the house, or whenever you have the opportunity, it is advisable to wash your hands to prevent any type of disease.

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The flu is a disease caused by a virus that we can find in the environment and surrounding objects. Therefore, if you want to avoid transmission, it is a good practice to wash your hands frequently.

avoid cigarettes

If you want to prevent the flu, you should avoid tobacco as smoke can damage the airways and make them more vulnerable to respiratory illnesses like the flu and other infectious diseases, as shown in a study published by JAMA Internal Medicine. If so, quitting smoking can be very helpful. Also avoid exposure to cigarette smoke from others as much as possible.

Sleep well

According to Swedish scientists, lack of sleep can reduce antibodies against viral illnesses like the flu, and insomnia can increase the risk of getting sick.

Reducing stress to get a full sleep can positively affect your immune system.

Therefore, to keep your defenses in good shape, it is advisable to develop habits that help you sleep well every night.