Independence Day 2024: 8 ways to find freedom from everyday illnesses

Washing your hands frequently with soap and water for at least 20 seconds can prevent the spread of germs and viruses

Waking up with a sore throat that makes every swallow feel like a chore. Heading to work with a headache that refuses to fade, no matter how many glasses of water you drink. Not to forget the days when fatigue drags you down, making even the simplest tasks seem impossible. These everyday illnesses; be it's a cold, the flu, or just a bout of exhaustion, can quickly turn your daily routine into a challenge.

Everyday illnesses like the common cold, seasonal flu, headaches, and gastrointestinal disturbances are often caused by viral infections, bacteria, or even stress. According to studies, these illnesses  mostly spread through close contact with infected people, poor hygiene practices, or weakened immune systems.

The symptoms for such ailments can range from mild; such as a runny nose, sneezing, or a slight fever, to more severe manifestations like body aches, persistent fatigue, and digestive issues.
While these illnesses may seem minor, they can have a significant impact on your productivity, mood, and the quality of life. Preventing them isn’t just about feeling better; it’s about reclaiming your freedom to live your life fully.

Here are 8 ways to help you find freedom from ailments and stay healthy:

Good hygiene: It is your first line of defense. Washing your hands frequently with soap and water for at least 20 seconds can prevent the spread of germs and viruses. Remember to wash your hands before eating, after using the restroom, and when you return home from public places. If soap and water aren't available, use an alcohol-based hand sanitiser with at least 60 percent alcohol.

Vaccination: Vaccines are vital in preventing illnesses like the flu and other viral infections. The Centre of common diseases and prevention (CDC) recommends getting an annual flu shot, especially during flu season, to protect yourself and those around you. Staying up-to-date with other vaccines, such as those for pneumonia or COVID-19, also plays a vital role in maintaining your health.

Nutrition: A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can strengthen your immune system. Nutrient-dense foods provide essential vitamins and minerals that help your body fend off infections. Several studies stress on  the importance of a diet high in antioxidants, which can reduce inflammation and support immune function.

Hydration: Staying hydrated is key to keeping your body functioning properly. Water helps to flush out toxins and keeps your bodily systems operating smoothly. Aim for at least 8 cups of water a day. If you’re feeling under the weather, proper hydration can help alleviate symptoms and speed up recovery.

Sleep: Quality sleep is essential for a strong immune system. About 7-9 hours of sleep per night is recommended for adults. Lack of sleep can weaken your immune defenses, making you more susceptible to everyday illnesses. Follow a regular sleep schedule and create a restful environment to improve your sleep quality.

Regular physical activity: Exercise boosts your immune system and helps reduce stress, which is a major contributor to illness. Adults should engage in at least 150 minutes of moderate aerobic activity each week. Exercise also improves circulation, allowing your immune cells to move freely through your body and do their job effectively.

Manage stress: Chronic stress can weaken your immune system, making it easier for illnesses to take hold. Techniques like mindfulness, deep breathing exercises, and regular physical activity can help manage stress levels. Reducing stress not only improves your mental health but also enhances your body’s ability to fight off infections.

Avoid close contact: Limiting close contact with people who are sick is another effective way to prevent the spread of illness. Keep a safe distance from those who are unwell, and wear a mask in crowded places if necessary. If you’re feeling sick, stay home to avoid spreading germs to others.