How to Avoid Getting Bad Colds: Tips for a Healthier Lifestyle and Home Environment
Colds are a common nuisance, especially during the colder months. While it's nearly impossible to avoid catching a cold entirely, there are several steps you can take to minimise your risk. One often overlooked factor is the condition of your home, particularly the presence of dampness and mould, which can worsen respiratory issues and weaken the immune system. Here's a comprehensive guide on how to avoid getting bad colds and how to keep your home free of damp and mould for a healthier living environment.
1. Boost Your Immune System
A strong immune system is your first line of defence against colds and other viruses. Here are some key ways to support it:
Eat a Balanced Diet: Ensure you're getting plenty of fruits, vegetables, whole grains, and lean proteins. Foods rich in vitamins C and D, zinc, and antioxidants (like citrus fruits, spinach, and almonds) can boost your immune function.
Stay Hydrated: Drinking enough water keeps your body hydrated, helps flush out toxins, and supports the immune system.
Exercise Regularly: Moderate physical activity can improve circulation and help your body fight off infections. Aim for at least 30 minutes of exercise, like walking or cycling, most days of the week.
Get Enough Sleep: Lack of sleep can weaken your immune system, making you more susceptible to colds. Aim for 7-9 hours of restful sleep per night.
Manage Stress: High stress levels can suppress your immune response. Practice mindfulness, deep breathing exercises, or engage in hobbies to lower stress levels.
2. Practice Good Hygiene
Cold viruses are often spread through direct contact or contaminated surfaces. Simple hygiene practices can make a huge difference in preventing the spread of germs.
Wash Your Hands Frequently: Use soap and warm water, especially after sneezing, coughing, or touching shared surfaces. Alcohol-based hand sanitisers are also effective when soap is not available.
Avoid Touching Your Face: Viruses can enter your body through your eyes, nose, and mouth, so minimise touching these areas, especially when you’ve been in public spaces.
Cover Coughs and Sneezes: Always use a tissue or the inside of your elbow to prevent spreading germs. Dispose of tissues immediately after use and wash your hands.
3. Avoid Close Contact with Sick People
When someone around you is sick, it’s best to keep your distance to avoid getting infected. If you or someone in your household is sick:
Disinfect Common Areas: Regularly clean and disinfect high-touch surfaces like door handles, countertops, and phones.
Use Separate Towels and Utensils: Avoid sharing personal items, especially when someone is unwell.
4. Keep Your Home Free of Damp and Mould
The environment inside your home can significantly affect your respiratory health. Damp, mould and general housing disrepair, not only cause unpleasant smells and damage to your property, but they can also worsen cold symptoms and trigger allergies or asthma.
Mould spores can irritate your nose, throat, and lungs, leading to increased cold-like symptoms such as coughing, sneezing, and runny nose. Prolonged exposure can weaken the immune system, making you more susceptible to viral infections like the common cold. Here’s how to keep your home dry and mould-free:
Preventing Damp
Improve Ventilation: Ensure your home has good airflow. Open windows regularly to allow fresh air in, especially in high-moisture areas like bathrooms and kitchens. Use exhaust fans or dehumidifiers to reduce humidity levels.
Dry Clothes Outside: Drying clothes indoors adds moisture to the air, increasing the risk of damp. Whenever possible, dry laundry outside or in a well-ventilated room with a dehumidifier.
Use a Dehumidifier: In particularly damp areas of the house, a dehumidifier can help keep the humidity level below 50%, which is ideal for preventing mould growth.
Removing Mould
Clean Mould Safely: If you notice mould on walls, ceilings, or other surfaces, clean it immediately using a mixture of water and vinegar or a specialised mould remover.
Replace Mouldy Materials: In severe cases, such as mould growing on carpets or drywall, you may need to replace these materials to prevent further mould growth.
Fix Insulation Issues: Poor insulation can cause condensation to form on walls and windows, creating a breeding ground for mould. Ensure your home is properly insulated to prevent damp and cold spots. If you’re in rented accommodation and your landlord is not fixing these issues, you can get housing disrepair compensation.
5. Keep Your Indoor Air Clean
The quality of the air you breathe inside your home can directly impact your immune system and respiratory health. Poor indoor air quality, often due to damp and mould, dust, or pollutants, can increase your risk of colds.
Use an Air Purifier: Air purifiers with HEPA filters can capture airborne particles like mould spores, dust, and allergens, helping to keep your indoor air clean.
Regularly Change HVAC Filters: If you use heating or cooling systems, make sure the filters are clean and changed regularly to prevent the spread of dust and allergens.
Indoor Plants: Certain houseplants, such as peace lilies or spider plants, can help improve indoor air quality by absorbing toxins and producing oxygen.
