The herpes virus can be transmitted from person to person through direct contact with a cold sore or fever blister. If you already have the virus, kissing or other close contact with someone who has a cold sore can trigger an outbreak in you. Avoid intimate contact with the other person until their symptoms go away. Take care not to share cups, toothbrushes, face towels, or other personal items that might have come into contact with the infected person’s saliva or active cold sores. Even if they aren’t currently showing any symptoms, you might still be able to catch the virus. Exposure to ultraviolet (UV) rays can trigger a cold sore outbreak. You can prevent a cold sore from forming by taking precautions before going out in the sun. Wear good quality sunblock on  your face each time you go outside. Make sure your lip balm contains SPF 15 or higher as well.  Even during the winter, the sun can trigger an outbreak. Be sure to wear sunblock all year round. Tanning beds can also trigger outbreaks. If you're sensitive to the sun, you'll also be sensitive to the UV light used in tanning beds. Your immune system can suffer if you aren't getting adequate nutrition. When you aren't watching what you eat, you're more likely to have a cold sore outbreak. Focus on eating a healthy, balanced diet that includes plenty of produce, protein and whole grains.  Increase the amount and variety of raw vegetables and fruit that you eat. In particular, consume broccoli, brussel sprouts and cabbage. These vegetables are high in indole-3-carbinol (I3C), which may interfere with the growth of the herpes virus. Other high I3C foods include watercress, kale, chard, and spinach.  Decrease the amount of processed meat products, saturated animal fats, white and refined sugars, artificial sweeteners, white flour, alcohol and caffeine that you consume. All of these are known to increase the frequency of cold sores. Avoid foods that have a high amount of arginine. Arginine is an amino acid that serves as a building block for cold sores. Foods high in arginine include chocolate, nuts, seeds, oats, beer and most protein shakes. Avoiding spicy or acidic foods may help prevent or reduce cold sore outbreaks in some people. Quercetin, lysine, zinc, and vitamins C and E have all been shown to strengthen the immune system help the body fight off cold sore outbreaks. Eat foods that contain these vitamins and minerals, or take supplements. Good dietary sources include:  Apples, red grapes, cherries, berries, broccoli, and capers for quercetin. Nuts, seeds, cheese, and yogurt for lysine. Peppers, citrus, greens (like chard or spinach), and berries for vitamin C. Sunflower seeds, greens (like chard or spinach), avocado, nuts, and olive oil for vitamin E. Shellfish, beef, fortified cereals, pumpkin seeds, and garlic for zinc. When your body is overtaxed, your immune system suffers and the virus is more likely to make itself known. Many people have outbreaks when they're feeling generally run down and stressed out. Take the following measures to keep yourself well rested and calm:  Get plenty of sleep. Pulling all-nighters and rushing around all day takes a toll. Do your best to adhere to a sleep schedule that allows you to get seven to eight hours of sleep, so you feel well-rested. Exercise regularly. Exercising is a good stress reliever that can help you calm down during anxious times. It also tires you out in a healthy way so you can sleep better at night. Getting the flu or a cold is a common trigger for cold sores. The winter months can be particularly trying, so pay special attention to your habits when the weather turns cold and illnesses start getting passed around.  The best way to keep yourself from getting sick is by washing your hands regularly using soap and warm water. Take special care when you spend time in a public setting, such as the subway or train station. Getting a flu shot can also protect you from several of the most common strains of flu virus. As soon as you start feeling a cold coming on, make sure you're well hydrated and try to get some rest. Avoid staying up to late and drinking alcohol. Sometimes you can stop a cold from taking hold if you catch it soon enough. Menstruation can be a trigger for some women, so it's important to anticipate the problem and head it off each month. As your period approaches, make sure you're getting plenty of sleep, eating well, and staying hydrated. These actions will help to reduce your other menstrual symptoms as well. The herpes virus can live on your toothbrush, so it's important to change it often. When you develop a cold sore, throw your toothbrush away. When the cold sore goes away, change your toothbrush again. This will prevent you from getting a second outbreak after the first one goes away.
لا تقبل شخصًا لديه قرحة زكام. تجنب مشاركة أدواتك الشخصية مع الشخص المصاب. احم وجهك من الشمس. تناول طعامًا متزنًا. تناول الفيتامينات والأملاح المعدنية لتقوي جهازك المناعي. حافظ على معدلات التوتر لديك منخفضة. وفّر لنفسك الحماية في موسم الإصابة بنزلات البرد. وفرّي لنفسك الرعاية حين تقترب الدورة الشهرية. غير فرشاة الأسنان بانتظام.