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Today in Health & Wellness

Cold War in 24 Hours

By: Kristine San Miguel, MDCold War in 24 Hours

With rainy season just around the corner, few of us have the inclination to put up with a hacking cough or aching muscles for long. Experts advise sniffling patients a 24-hour routine that can help beat colds faster.

7 AM – TAKE A HOT SHOWER: The hot water can soothe your throbbing limbs while the steam can help clear bunged up sinuses. Studies have also shown that taking a hot shower can amp up your oxytocin levels and ease anxiety.

8 AM – BREAKFAST ON OATMEAL WITH CITRUSES: Diet is essential in helping you on the road to recovery. Reach for the orange juice to build up your vitamin C and throw some antioxidant-packed mixed citrus fruits into a large bowl of warm oatmeal.

Not fond of oatmeal? Switch to hearty comfort food like arrozcaldo. The traditional chicken and rice soup calms an upset stomach, assists biochemical reactions in the immune system, and provides additional energy. 

10 AM – STEAM YOUR FACE, POP SOME PILLS: Try putting your head over a steaming bowl of hot water for five minutes to help soothe and clear the clogged nasal passages. Over-the-counter medicines such as aspirin, paracetamol, cough syrups and lozenges can be helpful, but make sure to consult your doctor first.

MIDDAY – GO FOR A STROLL: You may feel reluctant to brave the cold outdoors, but a gentle stroll before lunchtime can improve your mood (happy hormones) and boost your immune system.

1 PM – EAT MORE FRUITS, VEGGIES, AND MEAT: Good nutrition is essential for a healthy immune system. At lunchtime, ditch the usual sarnie and crisps for some lean chicken and vegetable meal. In addition to being a well-known source of vitamins, minerals, and essential nutrients, vegetables, fruits, and lean meat are key sources of specialized chemical signals that our immune systems use to self-communicate.

3 PM – PUT THE KETTLE ON: Herbal teas and other hot liquids help thin mucus and expel it from the body.  Meanwhile, a glass of freshly squeezed orange or ginger juice will increase your vitamin C levels fundamental for recovery and boost immunity later in the week.

6 PM – EAT A CURRY: At dinner time, turn up the heat with a spicy curry or a chili con carne. Ingredients like ginger, garlic, and chili peppers are renowned for their anti-viral and anti-bacterial properties, as well as their ability to clear the sinuses.

8 PM – SOAK THOSE ACHING LIMBS: End the day by giving those tired and aching muscles a soak in a nice hot bath.

10 PM – GET EIGHT HOURS SLEEP: It is important for your body to recharge and a good night’s sleep will help you get your strength back as quickly as possible. To keep your immune system in tip-top shape, try to establish a regular sleep pattern. Avoid stimulating drinks like coffee and alcohol late in the evening and don't watch TV or do work in bed.

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