Each winter, about millions of Americans come down with respiratory infections, including the common cold, flu, and COVID-19. The phenomenon is so common that it’s known as flu season. But what if there was a way to stay healthy and avoid symptoms, like a sore throat, cough, and fever?
Our team of expert health care providers at Russak Personalized Medicine in Greenwood Village, Colorado, regularly counsels patients on staying healthy during this time of year. Read on for our top 5 tips on cold and flu prevention. Small changes can help you stay healthy, whether you’re traveling to see family or taking it easy at home.
The holidays are packed with activities, including shopping, cooking, and visiting loved ones. These hallmarks make the season enjoyable and memorable, but if you push yourself too hard, you’re more likely to wear down your immune system and catch a virus.
You can’t prevent illness altogether, but making time for rest helps strengthen your body and reduce your risk of getting sick. Try to get 7 to 9 hours of sleep each night and maintain a consistent bedtime routine. Similarly, if you’re too worn out to attend an event or family function, call it a night and stay home.
Meals this time of year often feature decadent sweets, rich main courses, and alcoholic or sugary beverages. You don’t need to deprive yourself of your favorite treats, but it’s important to balance your plate with healthy options that can boost your immune system.
For example, foods containing vitamin C, vitamin D, and zinc support immunity, ensuring your body can defend itself against harmful invaders. Gut-friendly foods are just as important, since studies show that a healthy gut is better prepared to fight off pathogens.
Exercise probably isn’t at the top of your list when traveling or spending time with loved ones, yet it’s one of the best ways to support your immune system. In fact, research shows that regular exercise improves circulation and bolsters immune cell activity.
Aim to get at least 30 minutes of moderate exercise daily. Depending on your mobility and fitness, that might mean walking, cycling, swimming, or lifting weights. But, don’t overdo it. Exercising too much can have the opposite effect, so it’s important to listen to your body.
Finding the perfect holiday gift, waiting in airport lines, or seeing a family member you don’t always get along with can all be stressful. These challenges come with the holidays, but it’s important you don’t let them overwhelm you. After all, chronic stress weakens the immune system and puts you at risk of illness.
The good news is that you can take steps to keep stress levels within a healthy range. For example, spending time outdoors, listening to a guided meditation, or practicing deep breathing can help you relax and feel more centered. Similarly, make sure to practice self-care. It’s easy to get caught up in the hustle and bustle of the season, so carve out time for yourself each day to rest and recharge.
When was the last time you received a COVID-19 booster or flu shot? If it’s been more than a year, now is the perfect time to update your vaccinations. Because viral strains constantly evolve, the latest version of a vaccine can better protect you from sickness.
At the same time, practice good hand hygiene. Regularly disinfect high-touch surfaces, like doorknobs and kitchen counters, and wash your hands throughout the day, scrubbing them with soap and warm water for at least 20 seconds each time.
If you’re worried about catching the cold, flu, or COVID-19 over the holidays, we can help lower your risk. Whether you want to update your vaccinations or simply want to check in and make sure you’re doing everything you can to stay healthy, we’re here to help.
To schedule your visit, contact us today. Call our Greenwood Village, Colorado, office or book online. We offer in-person and telehealth appointments and serve Highlands Ranch, Centennial, Littleton, and surrounding Denver areas in addition to Greenwood Village.
