1. Living habits
Maintain good personal hygiene
Washing hands frequently is a very important point. Influenza viruses can be transmitted by touching the surface of contaminated objects with hands and then touching the mouth and nose. Wash your hands with soap and running water. When washing your hands, make sure that the palms, backs of hands, fingers, nail crevices and other parts can be cleaned, and the washing time should be no less than 20 seconds. In the absence of running water, you can also use alcohol-based hand sanitizer. For example, you should wash your hands in time when you come back from going out, before meals and after defecation.
Get enough sleep
Insufficient sleep can affect the body’s immune system. Adults generally need 7-8 hours of sleep, and children and adolescents need more sleep. Good sleep can help the body repair and enhance immunity, so that the body can better resist the invasion of influenza viruses. For example, try to go to bed at a fixed time every night and maintain a regular sleep schedule.
Insist on moderate exercise
Moderate physical exercise can enhance cardiopulmonary function and improve the body’s immunity. Exercise can promote blood circulation, so that immune cells can circulate more quickly in the body, and detect and respond to viruses in time. For example, do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc., or 75 minutes of high-intensity aerobic exercise, such as skipping rope, playing basketball, etc. At the same time, you can also combine some strength training, such as push-ups, sit-ups, etc.
Maintain a healthy diet
A balanced diet can provide the body with adequate nutrition and enhance the body’s resistance. You should eat more foods rich in nutrients such as vitamin C, vitamin D, and zinc. Vitamin C can enhance the activity of white blood cells and is commonly found in citrus fruits, strawberries, kiwis, etc.; Vitamin D helps regulate the immune system. In addition to food intake, proper sun exposure can also help the body synthesize vitamin D. Food sources include fish, eggs, etc.; Zinc is important for the normal function of immune system cells. Foods rich in zinc include meat, seafood, nuts, etc. At the same time, ensure that you consume enough protein, such as milk, beans, etc., to maintain the normal physiological functions of the body.
2. Environmental aspects
Keep the room well ventilated
Frequent window ventilation can reduce the concentration of indoor viruses. Influenza viruses are more easily transmitted in a closed environment. Ventilation can allow fresh air to enter the room and expel the dirty air containing the virus. It is recommended to ventilate at least 2-3 times a day, each time for about 30 minutes.
Regularly clean and disinfect frequently touched surfaces
Influenza viruses can survive on the surface of objects for several hours. Frequently touched objects such as door handles, desktops, and mobile phones are easily contaminated. You can use wet wipes containing disinfectants or diluted household disinfectants (such as chlorine-containing disinfectants) to wipe the surfaces of these objects to reduce the spread of the virus.
3. Social behavior
Avoid contact with influenza patients
Influenza patients are the main source of infection. During the high incidence season of influenza, try to avoid going to crowded and poorly ventilated places such as shopping malls and cinemas. If there are influenza patients around you, try to keep a certain distance (at least 1-2 meters) and avoid sharing towels, tableware and other items.
Wear a mask
During the high incidence season of influenza or in crowded places, wearing a mask can effectively reduce the spread of influenza viruses. Masks can block droplets containing viruses, especially medical surgical masks and N95 masks have better protection effects. It is important to wear a mask correctly. Make sure the mask covers the mouth and nose and fits the face to prevent viruses from entering from the edge of the mask.
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