Staying Healthy this Cold and Flu Season: Simple Tips to Protect Yourself
October 22, 2024
As the leaves change color and temperatures drop, another season is upon us: cold and flu season. At Mississippi Valley Surgery Center, we’re dedicated to helping our community stay healthy throughout the year. From November to February, respiratory illnesses peak, making it crucial to prioritize your health.
Understanding the difference between a cold and the flu is key. The common cold, often caused by rhinoviruses, features milder symptoms like a runny nose, sore throat and cough. In contrast, the flu, primarily caused by influenza viruses, can lead to severe symptoms, including high fever, body aches and fatigue. While most people recover from the flu in a week or two, certain individuals — particularly young children, the elderly and those with weakened immune systems — may face complications that require medical attention.
Taking care of your health this season is essential for your well-being and for those around you. Staying healthy allows you to enjoy daily activities and helps prevent the spread of illness. Let’s explore some practical tips to help you stay well this winter!
Get your annual flu vaccination
One of the most effective ways to protect yourself against the flu is by getting your annual flu shot. The vaccine helps your body build immunity, significantly reducing your chances of contracting the flu. The Centers for Disease Control and Prevention recommends that everyone ages 6 months and older receive the flu vaccine each year. If you haven’t had the chance to get vaccinated yet, it’s not too late! Flu shots are typically available at your health care provider’s office, pharmacies and community health clinics, often at no cost.
Practice good hand hygiene
Regular handwashing is a simple yet powerful tool in preventing illness. Wash your hands thoroughly with soap and water for at least 20 seconds, especially after being in public spaces. If soap and water aren’t available, use a hand sanitizer with at least 60% alcohol. Pay special attention to the areas between your fingers and under your nails where germs can easily hide. Encourage those around you to practice good hand hygiene as well — it’s a collective effort to keep everyone healthy!
Stay hydrated and eat nutritious foods
Keeping your body hydrated is vital for your immune system. Aim for at least eight glasses of water a day, and consider adding herbal teas or broths, which can also provide warmth and comfort. Focus on a balanced diet rich in fruits, vegetables, whole grains and lean proteins. Foods high in vitamins C and D, zinc and antioxidants can help bolster your immune response. Consider incorporating the following into your diet:
- Citrus fruits, like oranges, grapefruits and lemons
- Leafy greens, such as spinach and kale
- Nuts and seeds, particularly almonds and pumpkin seeds
- Garlic and ginger, known for their immune-boosting properties
- Yogurt or other probiotic-rich foods, which support gut health
Prioritize quality sleep
A good night’s sleep is essential for your overall health. Aim for seven to nine hours of sleep each night to allow your body to recover and strengthen its defenses. Establish a relaxing bedtime routine, turn off screens at least an hour before bed and create a comfortable sleeping environment to help improve your sleep quality.
Incorporate regular exercise
Moderate exercise can enhance your immune response and overall well-being. Aim for at least 150 minutes of moderate aerobic activity each week, such as walking, cycling or even dancing. Regular physical activity not only helps boost immunity, but it also reduces stress, improves sleep and contributes to overall health. Listen to your body — if you feel unwell, adjust your activity level accordingly. Even gentle stretching or yoga can help maintain your energy levels and support your immune system.
Limit close contact with sick individuals
If someone around you is ill, try to limit your exposure. In crowded places, wearing a mask can help reduce your risk of infection by preventing airborne germs from reaching you. Practice social distancing when you can. Avoid touching your face, as germs can enter your body through the eyes, nose and mouth. Encourage your friends and family to stay home if they’re feeling unwell, which also helps create a supportive environment that promotes health for everyone.
Keep surfaces clean
Disinfect high-touch areas in your home and workplace, such as doorknobs, light switches and your phone. Regular cleaning helps eliminate germs and reduces the likelihood of illness. Use disinfectant wipes or sprays that are effective against viruses and make it a routine to clean these surfaces daily. Consider adding a disinfectant routine to your weekly chores — it’s a small effort that can have a big impact on your health. While adopting these tips can help you stay healthy during cold and flu season, certain health concerns may require more specialized care.
Quality care close to home
For individuals with persistent nasal and sinus issues that go beyond the common cold and flu, expert care can provide lasting relief. ENT physicians — who specialize in ear, nose and throat conditions — offer advanced treatment options. For more than 20 years, Quad Citians have trusted ENT Professional Services, P.C., in Davenport. Led by Dr. Michael Tomek and Dr. Jay Burmeister, the team uses the latest technology and treatments to address a range of concerns. When surgery is needed, most ENT procedures are conveniently performed at Mississippi Valley Surgery Center as same-day, outpatient services.
To learn more about the treatments available through ENT Professional Services, P.C., visit www.entprofessional.com.