Easy Ways to Prevent Colds & Flus
We all know that feeling. That tickle that starts in the back of your throat. Or you feel tired without a good reason why. Or you start sneezing more often. Or you just feel off. And then BAM! You’re hit with a fever, headache, body aches, and chills, and all you want to do - all you can do - is curl up in bed and wait for your body to fight off a virus. Colds and flus are no fun, and it’s something that many of us are forced to deal with every year.
According to the CDC, common colds are the main reason that children miss school and adults miss work. Each year in the United States, there are millions of cases of the common cold. Adults have an average of 2-3 colds per year, and children have even more [1]. Additionally, while seasonal influenza (flu) viruses are detected year-round in the United States, flu viruses are most common during the fall and winter. The exact timing and duration of flu seasons can vary, but influenza activity often begins to increase in October [2]. The flu causes U.S. employees to miss approximately 17 million workdays due to flu, at an estimated $7 billion a year in sick days and lost productivity [3].
What are steps you can take to protect yourself and your family from these nasty viruses? Many of the answers lie in basic self-care:
Wash your hands often with plain soap (not antibacterial soap) and water. Wash them for at least 20 seconds, and help young children do the same. Viruses that cause colds and flus can live on your hands, and regular hand washing can help protect you from getting sick.
Avoid touching your eyes, nose, and mouth with unwashed hands. Viruses that cause colds and flus can enter your body this way and make you sick.
Stay away from people who are sick. Sick people can spread viruses that cause the common colds and flus through close contact with others.
Exercise regularly. Exercise can boost the immune system, elevate mood, and manage stress by modulating our stress hormone cortisol. Aim for at least 30 minutes per day, 5 days a week.
Stick with a consistent, whole-foods diet, and avoid processed foods as much as possible. Try to eat at least half of your plate in vegetables. This is important in making sure that you are getting enough micro- and macronutrients in your diet to support your immune system. Avoiding simple carbohydrates can also help support your immune system.
Get enough quality sleep. Studies show that people who don't get enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how quickly you recover if you do get sick. The optimal amount of sleep for most adults is seven to eight hours of good sleep each night.
Besides basic lifestyle modifications, you may also want to consider taking the following supplements during flu season:
Vitamin D: this vitamin is essential to many of our body’s processes and plays important roles in regulating our immune system. It has even been shown to strengthen our innate immunity. (Ask your doc for the recommended dosage for you.)
Elderberry syrup: this tasty syrup is extremely effective at preventing colds and flus and can be taken prophylactically at the start of cold and flu season. It’s also safe for people of all ages.
Probiotics: these “friendly bugs” help more than just the gut and influence many body systems such as the respiratory system, kidneys, and skin. They are also known to modulate inflammation and our immune responses.
Protecting others is important as well, so that cold and flu viruses do not continue to spread through work and school environments. If you have a cold or flu, you should follow these tips to help prevent spreading it to other people:
Stay at home while you are sick.
Avoid close contact with others, such as hugging, kissing, or shaking hands.
Move away from people before coughing or sneezing. Cough and sneeze into a tissue then throw it away, or cough and sneeze into your upper shirtsleeve, completely covering your mouth and nose.
Wash your hands after coughing, sneezing, or blowing your nose.
Want more help preventing or treating a cold or flu? If you are a new patient and are interested in overall boosting your immune system, schedule an appointment today! Contact us here.
Sources:
[1] Content source: https://www.cdc.gov/features/rhinoviruses/index.html Common Colds: Protect Yourself and Others
[2] Content source: https://www.cdc.gov/niosh/topics/flu/activities.html Influenza (Flu) In the Workplace
[3] Content source: https://www.cdc.gov/NIOSH Office of the Director
