Anytime someone has a sore throat, a stuffy nose, or a cough these days, everyone immediately thinks, “Ahh! COVID!” But what about the flu, strep throat, or even just a common cold? Although less talked about these days, these illnesses can all make you feel terrible and keep you from enjoying the activities you love. In the winter when we spend more time together indoors, the air is less humid and some viruses replicate better at cold temperatures. All these things make it easier to catch a cold. So, what things can you do to prevent yourself from getting sick this winter? Let’s take a look. Not only will the ideas on this list help you avoid flu, strep and colds, they may also help you steer clear of coronavirus as well.
1. Wash (or sanitize) your hands.
Cue the eye roll. Yes, of course, we all know this one, but this list simply wouldn’t be complete without it. Cleaning your hands with soap and water for at least 20 seconds or using hand sanitizer is one of the most important things you can do to destroy winter germs. In particular, clean them before you eat, before you touch your face, and after touching highly used surfaces such as door handles. The germs that make you sick can live on surfaces and on your hands. If you touch your eyes, nose or mouth, they can make themselves at home.
2. Avoid touching your eyes, nose and mouth
Given the importance of handwashing discussed above, this should be a no brainer. But we all still do it, often, without even realizing we are! One small study from 2008 done at UC Berkeley and published in the Journal of Occupational and Environmental Hygiene videotaped participants and found they touched their faces an average of 16 times per hour! Because it is difficult to keep your hands perfectly germ-free at all times, resist the urge to touch your face. One of the most common ways people get sick is by transferring germs from a contaminated surface to their hands then to their eyes, nose or mouth. If you have to itch your eye or put chapstick on your lips, clean your hands first!
3. Disinfect your phone
Take a moment and think about all of the places you have set your phone down today, and how many times you have touched it. Your list may include desks, lunch tables, and bathroom counters along with a variety of other surfaces. In 2012, a study from the University of Arizona found that cellphones may have 10 times more bacteria than toilet seats. Yes, toilet seats. Let that sink in… now go disinfect your phone. If you are wondering how to do that, Apple suggests using a Clorox disinfecting wipe to gently wipe the screen and the back of your phone, without getting moisture into any of the openings.
4. Get enough sleep
With school, homework, sports, and other extracurriculars taking up so much time, it can be difficult to get enough sleep on some nights. But science tells us that consistently getting a solid night’s sleep is an important part of fighting off colds and other illnesses. A 2009 study published in the Archives of Internal Medicine studied the sleep habits of volunteers over a 14 day period. They found that participants who slept less than 7 hours a night on average were almost 3 times more likely to develop a cold than those who slept 8 or more hours. Scientists think the reason for this may be that your body releases proteins called cytokines during prolonged sleep. Cytokines help your body fight infection by regulating your immune system.
5. Eat your fruits and veggies
Eating a rainbow of fruits and vegetables may or may not always sound like fun, but research tells us that eating a balanced diet helps us maintain a healthy immune system. Eating many types of produce helps ensure that you are getting a variety of vitamins, including vitamin C. The body can't produce vitamins, such as Vitamin C, which is plentiful in foods like carrots and mangoes. A double blind five year study published in 2005 in the European Journal of Clinical Nutrition, found that vitamin C significantly reduced the frequency of catching the common cold. On the other hand, green leafy vegetables have been shown to boost cell proteins responsible for keeping the immune system running efficiently.
6. Get enough Vitamin D
Studies have shown that many Americans don’t get enough daily vitamin D. Why is this important? A study published in the journal Nutrients in 2015 found that people with low vitamin D are much more likely to suffer from upper respiratory infections than those who don’t get enough of the “sunshine vitamin.” This is because vitamin D is critical for your cells to activate their immune responses. You can get vitamin D from being in the sun and from foods like salmon, beef, egg yolks, mushrooms, and canned tuna.
With cold and flu season here already, hopefully these simple tips will help you steer clear of those viruses and bacteria! So remember, after you have eaten your colorful fruits and veggies and vitamin D rich foods at dinner tonight, disinfect your phone and wash your hands before you snuggle in for your 8 hours of sleep!
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Image Credit: https://www.parkview.com/community/dashboard/can-you-catch-a-cold-from-the-cold-and-other-winter-questions
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