You and your family live busy lives. You don’t want to waste a minute being sick. However, as winter sets in around the Northwest, cold and influenza viruses seem to be everywhere, just waiting to attack.
The top ways to help everyone stay well are:
- Get a flu shot.
- Wash your hands frequently.
- Cover your cough.
But there are other day-to-day choices that can help boost your immune system as well.
1. Take a Long Winter’s Nap
This could be an actual nap, but the best option is to get a good night’s rest. For adults, that means seven to nine hours of sleep each night. Children need eight to 15 hours a night, depending on their age. To help you meet your target, establish cozy winter routines at night, like regular bedtimes, screens and phones turned off early, and lower household night temperatures.
2. Get a C Average
Make sure you and your family are getting enough vitamin C. This essential nutrient supports your immune system in many ways. The best way to get yours is to regularly eat fruits and vegetables rich in vitamin C. Oranges and other citrus fruits may immediately come to mind, but you’ll also find lots of vitamin C in blueberries, kale, broccoli, kiwi, mangoes, orange and red bell peppers, and sundried tomatoes — a basic rainbow of fresh goodness.
3. Drink Up
Your body relies on water for cellular health, proper digestion, removing waste and a host of other functions. Despite the rain outside, it’s hard to stay hydrated in the winter, especially inside heated buildings. Make sure you drink plenty of water. In addition, you can eat hydrating foods, such as cucumbers, lettuce, strawberries, grapes and soup. Avoid salty snacks and dried fruit.
4. Power Up Your Shower
The warm, moist conditions that cause soap scum and mildew to develop in your shower are perfect for the growth of bacteria and viruses. When hot water hits your bath and shower walls, germs can be aerosolized and then breathed. You can help your family stay well by keeping your bathroom surfaces cleaned regularly with hot, soapy water. White vinegar helps disinfect surfaces. Be careful using harsh chemicals that may stress your respiratory system.
5. Chill Out
While we don’t entirely understand how stress impacts the immune system, it’s clear that both acute and chronic stress make it harder for your body to protect itself from illness. Participating in noncompetitive activities releases chemicals that boost your mood and relieve stress. Winter is also a great time to indulge in a massage or a warm bubble bath. Don’t forget to look for three positive moments each day and share those with a loved one or write them in a gratitude journal.
If, despite all your best efforts, you or a loved one comes down with a cold or the flu, stay home and isolate from others as much as possible. Avoid going to work or social gatherings until symptoms disappear. Call your doctor or visit the hospital immediately if you develop emergency symptoms, including trouble breathing, sudden confusion, bluish lips or face, or persistent chest pain.
Regularly following these practices can make a significant difference in helping you stay healthy this winter.
