Staying Healthy This Flu Season
By Debra Rodzinak
With the beginning of cold and flu season, it is important to remember some helpful tips to stay healthy and support the immune system.
Immune System
The immune system is the main defense against colds and viruses. There are some steps to help support the immune system such as:
- Eat a healthy diet of fruits, vegetables, and whole grains
- Exercise 30 minutes every day
- Get at least 7 to 8 hours of sleep per night
- Regularly wash hands
- Get a flu vaccine
- Keep weight at healthy levels
- Curb alcohol consumption
- Never smoke
Nutrients
Eating the right amount of nutrients helps the body function properly. A good rule of thumb is to fill half of the plate with fruits and vegetables. Then, take the other half and fill equally with protein and grains. Don’t take too many supplements, instead get the vitamins and minerals the body needs from fresh food.
Stress
A little stress is not bad for the body. However, prolonged periods of stress can hinder the immune system. Some steps that a person can take to manage stress include:
- Get at least 7 to 8 hours of sleep per night
- Practice relaxation techniques
- Exercise daily
- Talk to friends who are supportive
- Talk to a counselor or other professional
- Make time for yourself
Germs
Knowing how to avoid the germs that cause viruses such as the flu or a cold is important. For example:
- Public Restrooms – Moist areas host bacteria and viruses so take care when using a public sink, soap dispenser, and toilet seat
- School or Day Care – Kids are known culprits of sharing germs
- Public Transportation – When in a confined space with a group of people, germs can spread easily
- Doctor’s Office – Sit in the “well” section of the doctor’s office if one is available
- Other Public Places – Malls, sporting events, concerts or anywhere there is a large crowd lends to germs spreading
Defense
There are some measures people can take to defend against germs. These include:
- Wash Hands – Use warm water and soap
- Hand Sanitizer – Carry and use especially if touching surfaces like door knobs, keyboards, or elevator buttons
- Don’t Touch – If possible, don’t touch surfaces others have touched, but use elbows or paper towels
- Wipe Down – Use hand sanitizer to wipe off surfaces like public tables or phones
- Outside – When coming home, take off shoes and wash hands immediately
By following these tips, your winter can be virus and cold free.
