Ladies and gentlemen, boys and girls, it’s that time of year again — Cold and Flu season!
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Are you one of those who thinks you’re somehow immune and magically unable to ever get sick? Well, guess again, oh wise one. “There are no guarantees, but you can seriously lower your odds of illness by taking simple precautions to avoid germs and keep your immune system humming,” says Dr. Sandra Fryhofer, M.D., clinical associate professor of medicine at Emory University School of Medicine.
Colds and flu can spread rapidly and when you least expect it. So here is the annual OK WASSUP! Top 10 tips to staying healthy throughout this cold-and-flu season and beyond:
1.) GET A FLU SHOT
The Centers for Disease Control and Prevention recommends that everyone 6 months and older get the influenza vaccine. The best time to get vaccinated is before the onset of flu season (which is usually sometime in November or December), but it’s never too late. You can even opt for an injection or the FluMist nasal spray.
Medical professionals recommend getting a new flu shot every year because you lose immunity over time and because the viruses targeted by the vaccine usually change from year to year. This year’s formulation will protect against a variety of strains, so there’s still time to get the shot.
2.) MAINTAIN PROPER DIET
“Diet is the fuel that runs the complex human machine and all of its parts, including the immune system,” according to Dr. David Katz, M.D., director of the Yale Prevention Research Center.
Recommended foods include high-quality protein, such as fish, lean meats, and beans, which helps build white blood cells (the body’s defenders); brightly colored fruits and veggies, which provide immune-boosting antioxidants; and omega-3 fatty acids (good sources include fatty fish, walnuts, and flaxseed) to keep the immune system balanced.
3.) KEEP IT MOVING
Exercise should never be underestimated, as it can keep you from getting sick by stimulating the immune cells that target cold infections. A recent study found that people who walk or do other moderate activity for at least 30 minutes per day average 1 cold per year, while less-active folks are susceptible to more than 4 colds per year.
So walk, run, lift, dance, or do whatever you have to do to “keep it moving” and keep it healthy.
4.) STAY HYDRATED
Low humidity and temperatures help the flu virus spread, which may explain why flu outbreaks peak in winter. However, humidity kills the virus. So it is best to keep air at home warm and moist. Use a humidifier to maintain around 50% humidity and set room temperatures to at least 69 degrees F. If you’re going to be in a super dry environment like an airplane cabin, protect yourself by using a saline nasal spray to moisten the membranes in your nose.
It should also go without saying, but drink plenty of water too. Your body requires H2O to execute many key immune-boosting functions. Water also helps flush the body of impurities.
5.) BEFRIEND BACTERIA
Cozy up to the idea of good bacteria. Probiotics are friendly microbes that may strengthen the immune system by crowding out the bad germs which make us sick. Men and women who take probiotics daily for 3 months have been known to shorten headaches, coughing, sneezing, and other bouts of the common cold by as much as 2 days.
You should have 3 servings per day of probiotic-rich foods, such as yogurt with live bacteria, aged cheese, or other fermented foods like sauerkraut. You can also take a probiotic capsule, such as PB8 or some other brand from your local health food store, to keep the body in balance.
6.) GOODNIGHT!
Our 24 hour society is slowly killing us. Getting less than 7 hours of sleep per night can make you up to 3 times more likely to develop a respiratory illness than if you get 8 or more hours. That’s because even minor sleep deprivation suppresses immune function.
So turn those lights, televisions and computer screens off and get proper rest nightly!
7.) “HAPPY BIRTHDAY” HANDS
Your biggest defense against lurking colds is some good old-fashioned hand-washing. Soap up long enough to sing “Happy Birthday” twice through (about 20 seconds). Or if for some reason you’re away from a sink, use an alcohol-based hand sanitizer as a last resort.
Be sure to scrub or sanitize after touching the most germ-filled surfaces, including doorknobs, fridge handles, TV remotes, bathroom faucets, computer keyboards, money, and even after shaking hands. Also, keep your hands off your face, to avoid giving germs a free ride into your eyes, nose, or mouth.
8.) KEEP IT CLEAN
Gargling twice daily with warm salt water or Listerine can be very effective in killing germs this cold and flu season. In a way, gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don’t underestimate this simple, inexpensive and powerfully preventative method.
Also, clean your nostrils at least once every day with warm salt water or an over-the-counter salt water rinse. Blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population.
9.) GO TO WAR AGAINST GERMS
Germ-filled droplets fly rapidly through the air. So if someone is within 6 feet of you and is coughing or sneezing, turn your head away for about 10 seconds while the air clears. And if you’re in a public place like a bus or train, change seats as soon as you can. But do your part to prevent the spread of germs, too.
We’ve all been taught to cover our mouths with our hand when we cough or sneeze, but this is wrong and extremely unhealthy. The best option is to use a tissue. If one is unavailable, DO NOT cough or sneeze into your hand. Use the fold of your elbow, or do so inside a jacket, sweater, or shirt. If you do happen to cough or sneeze into your hand, DO NOT touch anything if at all possible. Wash your hands immediately, or use hand sanitizer. Toss tissues into the trash immediately and if possible, just stay home until you’re better.
10.) RETURN TO THE FIST BUMP
Germs are easily spread by the very common western greeting of shaking hands. Many of us inadvertently touch things throughout the day, cough or sneeze into our hands, then shake the hand of a friend or associate without thinking, thereby spreading germs from one hand to another. If you knew how many germs are on stair and escalator railings, you’d never touch one again. So be careful in touching objects, but also avoid shaking hands if at all possible. Instead, let’s all return to the fist bump — at least for this flu season.
Thanks again DJ!