During the cold season, it is crucial to maintain good hygiene habits and wash your hands regularly, as respiratory infections such as the flu and the common cold are more frequent. These viruses are easily spread through contact with contaminated surfaces and touching the face with dirty hands. In addition, closed and poorly ventilated spaces favor the transmission of viruses and bacteria. Dr. María José Seminario, specialist in general medicine at Centro Médico Plaza Lima Sur of Clinica Ricardo Palma, gives us valuable advice on how to stay healthy at this time of the year.

• Open the windows of your home or office several times a day for short periods (10 to 15 minutes) to improve air quality. In this way, you will avoid the concentration of pathogens and reduce the risk of respiratory infections. Fresh air dilutes viruses and bacteria.
• Wash your hands frequently: use soap and water, or antibacterial gel with at least 60% alcohol.
• Maintain good respiratory hygiene. Cover your mouth and nose with your elbow or a handkerchief when coughing or sneezing.
• Adopt a balanced diet. Include a variety of fruits, vegetables, lean proteins and healthy fats. Citrus fruits such as oranges, lemons and grapefruit, rich in vitamin C, are essential for immune function. Green leafy vegetables such as spinach or kale contain antioxidants and are rich in vitamins A and C, while garlic and kiwi have anti-inflammatory and antimicrobial properties.
• Hydrate adequately. Drink at least 8 glasses of water a day and avoid sugary drinks to avoid consuming empty calories. Drink herbal teas such as chamomile or mint that have soothing properties, water with lemon or green or black tea that contain antioxidants.
• Stay active. Exercise regularly to strengthen your immune system and improve your mood.
• Get plenty of sleep. Be sure to get 7-9 hours of sleep per night for optimal immune function and recovery.
• See your doctor regularly, especially if you have pre-existing health conditions or experience unusual symptoms.

Remember:

Following these recommendations will not only help you prevent common illnesses during the fall and winter, but will also contribute to maintaining optimal overall health throughout the year.

Dr. María José Seminario, specialist in general medicine at Centro Médico Plaza Lima Sur of Clínica Ricardo Palma