This is the natural antibiotic and the four home remedies against colds and flu

• This is the traditional, low-calorie dinner that helps you sleep and overcome colds and flu.

• How to remove 200 calories from a hamburger in a single gesture without losing an iota of flavor

• Three different and delicious soups to combat the cold and colds

The

has arrived before its time.

This is confirmed by the World Health Organization (WHO), which has warned of the "early start" of the

of this disease in Europe, in a context where we are still dealing with the pandemic.

"These

will have a high impact on our populations this winter," said the director of WHO-Europe,

, recalling how important vaccination is for vulnerable groups, especially in the case of the elderly and people with chronic diseases.

Colds and flu are spurred on by the sudden drop in

.

On the one hand, the

causes the blood flow in the extremities to decrease, which implies a greater effort of the body to maintain its internal temperature and weakens the defenses in charge of fighting

.

On the other hand, cold environments are the perfect ally for respiratory viruses such as the

to proliferate .

If we add to all this that in winter we spend much more time indoors, the chances of

increase.

For this reason, from the WHO they warn, with the pandemic and the other respiratory pathogens circulating in the environment "it is difficult to predict how

will evolve ."

But what is clear, they point out, is how we should deal with it: with prevention measures, that is, maintaining

hygiene , good ventilation and using

in crowded places.

In addition, it will be essential to follow a good diet, rich in foods that help us

our

and protect our immunity against the

, so that it can shield itself from the pathogenic attacks that come with low

.

How to avoid colds and flu

By itself there is no

that manages to strengthen our immune system, "because taking it in a timely manner will generate insignificant improvements," explains Elena Toledano, nutritionist of the Roots Mindfoodness team.

For it to have a real impact on our

, we must make it a habit and part of a healthy diet.

"It is of no use to us to consume foods classified as '

enhancers ' if our habits do not accompany it. A diet rich in fruits, vegetables, legumes, oily fish, eggs, nuts and extra virgin olive oil ensures a strong immune system ", explains the expert.

"The foods that

are fruits and vegetables, although they are often the most difficult for us to include in our daily menu".

They are not the only allies of our defenses;

so are these four other

groups , according to the nutritionist.

• Fermented dairy such as natural yogurt or kefir.

  In addition to providing important proteins, vitamins and minerals, they increase the immune defenses of the intestine, the largest and most complex part of the immune system.

  To prevent colds you have to consume them before, for months, better with bifidus, skimmed and without adding sugar.

  And avoid them if we are in the middle of a catarrhal process, because then mucus and the risk of inflammation will increase.

• Blue fish and nuts.

  Both are rich in omega 3, a type of fat that our body uses to generate anti-inflammatory substances.

  Anchovies, anchovies, sardines, herrings, bonito, salmon and tuna are rich in this substance.

  Also nuts and chia or flax seeds.

• Fruits of the forest.

  Due to their high antioxidant content, red fruits (strawberries, raspberries, blackberries or blueberries) have an important anti-inflammatory function.

• Spices and infusions.

  Green tea (especially matcha), white tea, turmeric, cinnamon and garlic are the five great allies of our immune system.

  Alone or combined;

  For example, the effects of turmeric are multiplied by 2,000 in the intestine when we take it mixed with black pepper.

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Four home remedies against colds and flu

If there is something that definitely helps against the flu and colds, it is

C.

"It is essential for the immune system to fight

and

responsible for

," says Dr. María José Crispín, nutritionist at Clínica Menorca, who recommends including "kiwi, grapes, strawberries, melon, papaya" on the menu daily. , green leafy vegetables, collards, tomatoes, broccoli, and fruits from the citrus family, such as oranges, limes, lemons, grapefruit, and tangerines."

In addition, the specialist recommends other natural ingredients that can be used as

to help reduce cold symptoms:

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a natural antibiotic

The

properties of honey are well known, because it has always been used to treat wounds.

But now its benefits are supported by new research.

According to experiments by scientists at the University of Wales in Cardiff, it can

bacteria found in infected

and on contaminated surfaces in hospitals.

"Honey seems to work by breaking down the defenses that bacteria use against

," explains Professor Rose Cooper, who presented the study, "and may be a useful way of fighting infections."

To take advantage of its advantages, "we can take it as a

," says Dr. Crispín.

"A tablespoon in the morning on an

is great if we have itching or a sore throat, we can even add a few drops of lemon."

We can also incorporate it into infusions, says the nutritionist.

"For example, a thyme one, which will also help us calm our coughs."

It can also be added to yogurt, instead of sugar, or to breakfast toast.

"Honey reduces

attacks and softens the

because it has very beneficial antibacterial properties. It is recommended as prevention and treatment. In addition, it provides phosphorus and potassium that acts as

," adds the doctor.

An

infallible

You have to "heat it a bit so that it acquires a more liquid consistency, add a squeeze of lemon and take a teaspoon 3 times a day."

A meal against the cold

To avoid falling prey to respiratory viruses, Dr. Crispin advises regularly following a diet that includes a good serving of vitamin C, which we will obtain not only with citrus fruits.

For this reason, she has prepared this type of menu:

• Breakfast.

  Orange juice, milk with honey and cookies.

• Midmorning.

  Infusion.

• Food.

  Vegetable puree, grilled chicken breast with rice, apple compote.

• Afternoon snack.

  Yogurt with nuts, infusion.

• Dinner.

  Noodle soup with chicken broth, French omelette with tomato sauce, kiwi.

How to cure a cold and flu

In addition, to recover more quickly from a cold, it is advisable to follow the advice that the doctor points out:

• Stay at home and get

  enough

  rest .

• Sweat

  in a hot steamy bath or shower.

• Stay

  hydrated

  , with water, natural juices rich in vitamin C, sugar-free lemonade, herbal teas, chicken broth, and vegetables.

• Sleep with an extra

  pillow

  for a more upright position.

  You will breathe better.

• Keep your

  nose clean

  with lukewarm salt water and lubricated with almond oil.

• Do not consume

  dairy products

  while you are sick as you increase the risk of inflammation and mucus buildup.

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