It’s worth the effort, and with practice, it may become second nature. Particularly your eyes, nose, and mouth, which contain easy-access points for viruses to gain entry to your body. The Centers for Disease Control and Prevention (CDC) recommends maintaining a distance of at least 6 feet from other people as one of the best ways to slow the spread of respiratory disease. 9 If you don’t have access to soap and water the next best thing is to use an alcohol-based hand sanitizer. The Centers for Disease Control and Prevention recommend washing your hands for at least 20 seconds with soap and water. You can minimize your exposure to germs by washing your hands frequently throughout the day. 8Ĭolds and flu are transmitted by close person-to-person contact and by touching surfaces that an infected person has come into contact with then transfering the germs to your body by touching your eyes, nose or mouth. It’s important to keep in mind that your infection may be contagious (able to be transmitted to others) both before and after symptoms appear. The following simple hygiene practices can reduce your chances of being exposed and exposing those around you to a cold or flu. So, why not use step 4, a healthy exercise program, to help check this item off your immune self-care list?Īlong with supporting your immune system, the best way to avoid getting chest congestion is to avoid putting your immune system to the test by decreasing your exposure to cold and flu germs. 7 Simply being told that you need to reduce stress can be a source of stress, right? We agree. 5 The American Lung Association recommends 30 minutes of moderate activity, such as brisk walking, cycling, gardening, or vigorous housecleaning 5 days a week. Cardiovascular exercise tones your breathing muscles, expands your lung capacity, and support your immune function. Sleep is when your body restores and repairs from the day that was and prepares for the day ahead. Get 7-8 hours of good-quality sleep each night.
These foods contain essential vitamins and minerals your immune system requires to stay in top fighting shape for fending off colds and flu. Eat a healthy diet with lots of nutrient-dense fresh fruits and vegetables.The first step to avoiding chest congestion is to prevent the colds and flus that lead to it, and the best way to do that is to build and maintain your immune system. If you have the flu, your chest congestion may be accompanied by typical flu symptoms, such as headache, body aches, fatigue, and a fever, which usually resolves after the first 3-4 days and may precede the cough. If your chest congestion started from a cold, it may be accompanied by stuffy nose, sore throat, and sneezing. The presence of the mucus also triggers nerve sensors that make you cough, which further helps removal of the excess mucus-a wet, chesty cough. Then, the sweeping action of tiny hair-like particles that line your lower respiratory tract, called cilia, helps move the mucus, along with the irritant, up and out of your lungs and breathing passages. Your body tries to remove pathogens by generating mucus, to trap them and prevent them from reaching the cells that line your lungs and airways. Infection with a cold or flu virus is among the most common causes of chest congestion and happens when the infection progresses from the upper respiratory tract – your nasal passages, sinuses and throat–into the lower respiratory tract–your breathing tubes (bronchi) and lungs.
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