Yadda ~Ba ~ Rashin lafiya Lokacin sanyi da mura

Wadatacce

• Yadda Ake Gujewa Rashin Lafiya
• Fara da Laifi Mai ƙarfi
• Abin sha
• Wanke, Shafa, Maimaitawa
• Kashe Humidifier
• Tsaramin tawul
• Ku Ci Abinci Masu Yaki da Ciwon sanyi
• Yi lokaci don Mzalunci
• Ayi Amfani da Tsabtar Baƙi
• Shirya Karin Zaman Gumi
• Counauki Matakai
• Ragewa
• Halayen Fada-da-Farin Ciki Wanda Ainihi Yana Aiki (da Wadanda Ba su Yi)
• Aiki: Sanya Mask ɗin tiyata
• Yi: "Kwangilar gwiwar hannu" Maimakon girgiza Hannu
• Yi amfani da Tawul ɗin Takarda don buɗe Ƙofar gidan wanka
• Tsallake: Rike Numfashinka Lokacin da Wani Yayi Tari ko atishawa
• Aiki: Sanya Hannun Sanitizer Da Dabarar Dabaru A Wajen Gida/Ofis Don Wasu Mutane Su Yi Amfani da shi
• Al'ada: Sanya Baki
• Tsallake: Guzzing Vitamin C Drinks
• Ayyuka: Sanya Shuka akan Tebur ɗinku
• Kwarewa: Amfani da Sanitizer ko Wanke Hannu akai-akai
• Bita don

Yayin da yanayin zafi ke raguwa, adadin abokan aikin ku tare da ƙura-ƙuru ya zama kamar zai haura. Wataƙila kun yarda da ƙaddarar ku a matsayin wanda zai cutar da mura a nan gaba, amma idan kun ƙudura niyya ku ci gaba da tari da sanyi a wannan kakar, lokaci ya yi da za ku gina kariyar ku. Lokacin sanyi da mura ya kai kololuwa a cikin watan Fabrairu, ma'ana zaku so ku hau kan sa ASAP.

Don taimaka muku haɓaka ƙalubalen ku na bugun ƙwayoyin cuta da koyan yadda ba za ku yi rashin lafiya ba, sata waɗannan nasihohin rigakafin mura da mura daga masu fa'ida.

Yadda Ake Gujewa Rashin Lafiya

Fara da Laifi Mai ƙarfi

"Za a iya kamuwa da cutar ta mura kawai ta hanyar shakar iskar wanda ba shi da lafiya, har zuwa ƙafa shida," in ji Sandra Fryhofer, MD, mamban kwamitin kula da lafiya na Amirka da kuma haɗin gwiwar Kwamitin Ba da Shawarwari na CDC kan Ayyukan rigakafi. Layin ƙasa: Samun harbin mura don fara dabarun rigakafin mura da mura akan ƙarfi. "Ba a makara ba," in ji ta. (Mai alaƙa: Yaya Tasirin Harbin Mura A wannan Shekara?)

Abin sha

"Idan ka sami ruwa, hawan jininka yana raguwa, wanda ke nufin zuciyarka ba ta iya aika abinci mai yawa ga gabobinka," in ji Dokta Fryhofter. Har ila yau, H2O yana taimaka wa fata ta kasance cikin koshin lafiya: "Shine katangar mu ta farko don hana ƙwayoyin cuta fita," in ji Dawn Jackson Blatner, RD, aSIFFOFIMemba na Brain Trust kuma marubucinCanjin Superfood.Sabbin abubuwan sakewa sun ce yakamata mata su himmatu da ruwan oza 72 na ruwa kowace rana.

Wanke, Shafa, Maimaitawa

"Bincikenmu ya nuna cewa yin amfani da na'urar tsabtace hannu aƙalla sau ɗaya a rana da kuma goge goge suna aiki da kyau wajen rage yaduwar ƙwayoyin cuta a saman gida," in ji masanin ilimin halitta Charles Gerba, Ph.D., farfesa a kimiyyar muhalli a Jami'ar. na Arizona. "Ina ba da shawarar ku wanke hannunku ko amfani da abin wanke hannu a duk lokacin da ku da yara kun dawo daga makaranta ko filin wasa." Dangane da abin da za a goge, Gerba ya lissafa kwamfutoci, wayoyi, kwamfutar hannu, da tebur ɗin tebur a matsayin wuraren da masu bincike ke gano ƙwayoyin cuta mafi sanyi. (BTW, za ku so ku wanke waɗannan abubuwan akan reg.)

Kashe Humidifier

Fuskokin ƙusoshin hanci suna cikin layin farko na kariya daga masu mamayewa, amma ɗaki mai zafi na iya bushe su. "Idan hancinka ya bushe, yi ƙoƙarin kada ku taɓa membranes na mucosal - wanda ke da wuya a yi," in ji Dr. Fryhofer. "Samun saline nasal gel a hannu zai iya taimakawa." Nama kuma. (Gwada wannan dabarar humidifier mai sauƙi idan kuna da hanci mai toshewa.)

Tsaramin tawul

"Samun tawul daban-daban ga kowane yaro yana da kyau a rage raba kwayoyin cuta," in ji Gerba. Haka kuma ga manya.

Ku Ci Abinci Masu Yaki da Ciwon sanyi

Lokacin da hanci ya cika, kuma ba za ku iya daina tari ba, Rx mafi kyau yana iya kasancewa ... a cikin ɗakin ku. "Wasu abinci suna da yawa a cikin abubuwan gina jiki waɗanda ke haɓaka lafiyar ku," in ji Kathy McManus, RD, darektan sashen abinci mai gina jiki a Brigham da Asibitin Mata a Boston.

"Ya kamata ku ci abinci mai kyau don gina garkuwar jikinku maimakon kari da bitamin C da makamantansu," in ji Dr. Fryhofer. Samun yalwar antioxidants ta hanyar samun 'ya'yan itatuwa da ganye. (Ajiye C don alamun farko na mura don watakila yanke lokacin rashin lafiya.)

Anan, abinci guda biyar da aka tabbatar a kimiyance waɗanda ke yaƙar mura da kwari.

1. Dukan hatsi: An ɗora su da sinadarin zinc, wanda yake da mahimmanci don kiyaye tsarin rigakafi mai lafiya. Gwada spaghetti na hatsi tare da miya tumatir ko shinkafa launin ruwan kasa tare da kayan lambu.
2. Ayaba: Tana dauke da bitamin B6, wanda ke taimakawa jikinka wajen yaki da kamuwa da cuta. Ku ci ayaba da aka yanka a kan hatsin hatsi gaba ɗaya kuma ku ninka ƙarfin busar da ku.
3. Pepper Cayenne: Abun da ke aiki a cikin kayan ƙanshi, capsaicin, yana bugun cunkoso ta hanyar rage ƙwanƙwasa a cikin hanyoyin hanci don ku sake numfashi da yardar kaina. Yayyafa wasu a cikin miya ko a kan burrito wake.
4. Dankali mai daɗi: Suna ɗaya daga cikin mafi kyawun tushen beta-carotene (wani nau'in bitamin A), wanda jikin ku ke buƙatar yin isasshen farin jini don yaƙar kamuwa da cuta. Ku ci su mashed, gasa, ko a ɗaya daga cikin waɗannan girke-girke masu daɗi na dankalin turawa.
5. Tafarnuwa: Allicin, ɗaya daga cikin abubuwan da ke aiki a cikin tafarnuwa da aka niƙa, na iya kashe ƙwayoyin cuta ta hanyar toshe enzymes waɗanda ke haifar da kamuwa da cuta. Yi amfani da wannan abincin da ke yaƙar mura da mura a cikin salatin Kaisar, miya pesto, ko guacamole.

Yi lokaci don Mzalunci

Bayan haɓaka samar da ƙwayoyin cuta waɗanda ke haɓaka rigakafi, samun aikin kinks yana tura jini da ruwa daga kewayen sel ta cikin ƙwayoyin lymph. "Wannan yana taimakawa tace ƙwayoyin cuta da ƙwayoyin cuta," in ji Houman Danesh, MD, darektan sabis na haɗin gwiwa a Cibiyar Kiwon Lafiya ta Dutsen Sinai a NYC. Bayan haka, tabbatar da shan ruwa mai yawa don fitar da guba. (Wannan shine ɗayan fa'idodi da yawa da kuke ci daga tausa.)

Ayi Amfani da Tsabtar Baƙi

Kula da fararen lu'ulu'un ku na iya hana ƙwayoyin cuta yin aiki cikin huhun ku, inda zasu iya haifar da wahalar numfashi. Misali, majinyatan asibiti da suka yi brush sau uku a rana sun rage hadarin kamuwa da ciwon huhu da kashi 50 cikin dari a wani binciken Isra’ila. Wankewa da goge goge kuma yana hana tsarin garkuwar jikinku daga karkatar da albarkatun sanyi da mura don yaƙar kumburi a bakin ku, in ji Joseph Banker, MD, Westfield, likitan haƙori na NJ. (Shin kun san cewa har yanzu akwai man goge baki da na probiotic yanzu?)

Shirya Karin Zaman Gumi

Kodayake tafiya zuwa dakin motsa jiki na motsa jiki yana ba da ma'ana, yin aiki dabarun da kuke buƙata a cikin shirin rigakafin mura da mura. Yin motsa jiki na aƙalla mintuna 20 kwanaki biyar ko fiye a mako na iya rage damar kamuwa da mura da kusan kashi 50 cikin ɗari, a cewar wani bincike daga Jami'ar Jihar Appalachian.

Counauki Matakai

Shin yaro yana fama da mura? "Idan kuna kula da su, zaku iya yin la’akari da maganin rigakafi kamar Tamiflu," in ji Dokta Fryhofer na mayaƙan mura. "Kuma idan kana da mura da kanka, maganin rigakafi da aka fara a cikin sa'o'i 48 zai taimaka."

Ragewa

"Magungunan damuwa da sunadaran suna fara lalacewa da tsagewa a jiki," in ji masanin ilimin halayyar dan adam Vaile Wright, Ph.D., na Ƙungiyar Ƙwararrun Ƙwararrun Ƙwararrun Amirka. A kan haka, iyaye mata yawanci suna ba da rahoton yawan damuwa fiye da iyaye. Me za a yi don kare shi? "Gaskiya ne game da samun isasshen bacci, cin abinci lafiya, motsa jiki, kuma mafi mahimmanci, samun ayyukan zamantakewa," in ji Wright. "Bincike ya nuna cewa goyon bayan zamantakewar al'umma shine babban abin da zai hana damuwa."

Halayen Fada-da-Farin Ciki Wanda Ainihi Yana Aiki (da Wadanda Ba su Yi)

Aiki: Sanya Mask ɗin tiyata

Tabbatarwa: Yana aiki wani lokacin

Duk lokacin da kuka ga wani sanye da abin rufe fuska a filin jirgin sama ko a cikin jirgin karkashin kasa, ba za ku iya yin tunani ba, Yana da gaske game da kasancewa cikin koshin lafiya a wannan hunturu. Bayan haka, wa zai yarda ya yi kama da irin wannan na goro don kariyar sanyi da mura? Ya juya, za su iya kariya daga kashi 80 na ƙwayoyin cuta na iska idan aka sa su daidai, bincike daga Jaridar Duniya na Cututtuka nuna.Amma kasa da rabin mutanen da ke cikin binciken sun sanya su daidai. Generic yawanci sau da yawa sun yi sako-sako da yawa, wanda ya kayar da manufar. Bugu da ƙari, ba duk ƙwayoyin cuta ba ne iska, kuma abin rufe fuska ba zai yi kadan ba a kan waɗanda kuka karɓa ta hanyar sadarwa.

Yi: "Kwangilar gwiwar hannu" Maimakon girgiza Hannu

Hukunci: Yana aiki da kyau

Kuna wucewa ta hanya ƙasa da ƙwayoyin cuta lokacin da kuke bugun hannu fiye da lokacin da kuke girgiza hannu ko sama biyar, a cewar wani bincike a cikin Jaridar American Control of Infection. Ƙunƙarar gwiwar hannu mai yiwuwa ma sun fi aminci-idan za ku iya ɗaukar kyawawan kamannin da mutane ke ba ku lokacin da kuke ba da gwiwar gwiwar ku gaisawa. (PS Abin da ke Faruwa A cikin Kwakwalwar ku Lokacin da Ba ku da Lafiya tare da Sanyi ko mura.)

Yi amfani da Tawul ɗin Takarda don buɗe Ƙofar gidan wanka

Hukunci: Da kyar ke aiki

Tabbas, ton na mutane suna yin hakan. Amma ga wadanda ba su tashi ba suka bude kofar ban daki da tawul din takarda a kan rike, sai ka ga ka da ka kau da kai. Don haka yana da daraja? Eh. A cewar Chuck Gerba, Ph.D., farfesa a fannin nazarin halittu na muhalli a Jami'ar Arizona, hannayen ƙofa na gidan wanka wasu daga cikin mafi tsafta a cikin gidan wanka. Kuma abin da kuke yi da tawul ɗin takarda bayan al'amura - idan kun kwashe shi ko sanya shi a cikin aljihunku, za ku iya ɗaukar duk abin da ke cikin ta daga baya.

Tsallake: Rike Numfashinka Lokacin da Wani Yayi Tari ko atishawa

Hukunci: Ba ya aiki

Rike numfashin ku lokacin da mutumin da ke kusa da ku ya yi atishawa ba a san shi sosai ba, amma yana iya ɗaga gira idan kun fara canza launin shuɗi a cikin taron ma'aikatan ku. Abin takaici, a lokacin da kuka amsa sautin tari ko atishawa, yana iya zama latti don kare kanku. Masu bincike daga MIT sun gano cewa ɗigon ruwa daga tari da atishawa na iya yin tafiya har sau 200 fiye da yadda ake tsammani a baya-kuma duk yana faruwa a cikin ɗan ƙaramin sakan. (BTW, an riga an rufe ku da ƙwayoyin cuta.)

Aiki: Sanya Hannun Sanitizer Da Dabarar Dabaru A Wajen Gida/Ofis Don Wasu Mutane Su Yi Amfani da shi

Hukunci: Yana aiki da kyau

Lokacin da aka nuna bututun sanitizer a cikin gidanku fiye da hotunan dangin ku, kuna iya samun ɗan kamanni. Amma sanya gels ɗin ya fi dacewa kuma a bayyane yana iya nufin cewa mutane suna amfani da su sosai idan sun shigo cikin sararin samaniya, wanda zai iya rage yawan ƙwayoyin cuta na waje da kuke kamuwa da su. Nasara. (Ga dai yadda ake kawar da su duka. ƙwayoyin cuta.)

Al'ada: Sanya Baki

Hukunci: Aiki

Yi la'akari da wannan azaman abin rufe fuska redux. The Scough (Saya It, $49, amazon.com), wanda yayi kama da gyale na yau da kullun ko bandana, zai zana idanu kawai idan kun ci gaba da sawa a cikin gida. Kuma kuna iya so. Yana aiki kamar abin rufe fuska mai miya, mai ladabi na kunna carbon da nanoparticle filter wanda ke fitar da sako kuma yana kashe ƙwayoyin cuta.

Tsallake: Guzzing Vitamin C Drinks

Hukunci: Ba ya aiki

A cikin duniyar da ake fama da ita ta koren ’ya’yan itace, babu wanda zai lumshe ido idan ya gan ka kana ta gulmar gilashin lemu mai haske, ruwa mai wadatar bitamin C. Amma masu bincike na Kanada kwanan nan sun gano cewa yawancin waɗannan samfuran sun ƙunshi ƙarancin bitamin C fiye da yadda suke da'awar da ƙari mai yawa. Wannan matsala ce tunda akwai shaidar cewa yawan sukari na iya kashe garkuwar jikin ku. Menene ƙari, yayin da bitamin C ya yi kama da rage yawan sanyi a cikin masu tseren marathon da sauran manyan mutane masu aiki, har yanzu juri yana kan ko suna da amfani a cikin Joes na yau da kullum.

Ayyuka: Sanya Shuka akan Tebur ɗinku

Hukunci: Aiki

Yana da kyau, yana rage damuwa, kuma binciken 2002 ya gano cewa ma'aikata a ofisoshin da tsire-tsire a ciki sun ɗauki ƙarancin rashin lafiya fiye da waɗanda ba tare da su ba. Yi tunani game da zabar lily mai zaman lafiya, wanda ke tace mafi yawan VOCs masu cutarwa daga iska, bisa ga sanannen binciken NASA Clean Air.

Kwarewa: Amfani da Sanitizer ko Wanke Hannu akai-akai

Hukunci: Yana aiki da kyau

Ci gaba da shi. Mutane za su yi tunanin wani abu ne kawai idan kuna wankewa har zuwa sha'awar sha'awa, har ma CDC ta yarda yana daya daga cikin mafi kyawun abubuwan da za ku iya yi don lafiyar ku.

• Mirel Ketchiff
• By Mary Anderson

Bita don