Americans suffer through a billion bouts of colds and flu each year — most of them in fall and winter. Interestingly, it’s not the cold weather that’s to blame, but the fact that people are grouped more closely together indoors, making it easier for viruses to spread. Here are the top three ways to protect yourself — without living in a plastic bubble.
There are several different strains of the flu, and they can change quickly. That’s why scientists develop a new flu shot annually, targeting the strongest strain that year. The shot is usually 70 to 90 percent effective in preventing the flu in healthy people under age 65. You can still get the flu after being vaccinated, but if you do, your symptoms should be much milder and shorter by comparison.
Of course, it isn’t only yourself that you’re protecting when you get a flu shot. You’re also helping to protect your family, friends and everyone else around you — including people who can’t get the vaccine due to allergies or other immune problems. Think of it like surrounding a fire pit with a ring of stones: The more protected people there are, the harder it is for the flu virus to spread. Ask your doctor at Riverview Health about getting your shot for this year.
That means regular exercise, good nutrition and — the one most people skimp on — sufficient sleep. If your body is run down and missing important nutrients, it’s easier for the cold or flu virus to move in and make itself at home. But if you are healthy and rested, your body’s immune system will be primed and ready to come to your defense.
Try incorporating “superfoods” into your diet. Nutritionally speaking, superfoods are defined as foods that are especially nutrient-dense, meaning that each serving gives you more nutritional bang for your buck than other foods. Look for foods with vitamin C, vitamin D, zinc and selenium. These include leafy greens (spinach, kale, broccoli), berries (blueberries, strawberries, raspberries), beans, nuts, fatty fish (salmon, trout) and whole milk dairy.
According to the U.S. Centers for Disease Control and Prevention, keeping hands clean is one of the best ways to stay healthy and stop the spread of germs. That’s because each time someone touches a faucet or computer, germs can lurk there for up to three hours. In a study conducted by the United States Navy, recruits were ordered to wash their hands before meals (not unlike Sergeant Mom always said). The result? Sick-call visits dropped by 45 percent.
But it isn’t enough just to touch the soap for a second or two. Technique is important. Use warm water and soap, and make sure to cover all parts of your hands, including under fingernails and rings. Rub hands vigorously for at least 20 seconds and point fingers down so water runs away from you instead of contaminating your elbows. Dry hands with a clean, disposable towel, then use the towel to turn off the faucet.
Has it been a while since your last primary care appointment, or do you need a new physician? Call us at 317.565.0565 to request an appointment.
Sources: CDC.gov, NIH.gov
