There are many beautiful things about winter, including binge-eating hot chocolates, skiing, and using the chilly weather as an excuse to remain indoors and cuddle up with a movie. 

Yet, there are also a few bummers this cold season – tickly coughs, runny nose, and sneezing around every turn. Well, none of us have time for the flu! Use these easy precautions to prevent the flu for you and your family.

Get Enough Sleep

It’s not surprising that a lack of rest can increase your risk of the cold or flu virus. 

While you sleep, your body releases cytokines, which are proteins that not only promote restful sleep but also prevent inflammation and infections. So, not getting enough sleep can lower your body's ability to produce these virus-fighting proteins, raising your chance of getting an illness. 

The precise amount of hours needed for each person varies. Depending on various factors, including age, gender, activity level, health, sleep quality, and more. However, the ideal sleep for an adult is 7-9 hours.

Keep Your Hands Clean

Do you know that a door handle or a computer keyboard can carry the cold virus for days? Regular hand washing could help you avoid transferring germs from those things to your body. 

Applying soap and water to your hands and thoroughly rubbing them for 20 seconds is the right way to wash them. After that, rinse your hands in running water and dry them with a fresh towel. If you’re not near a water source, you can use alcohol-based hand sanitizer for further protection.

Relieve Stress

Stress can weaken your immune system, and in turn, this increases your susceptibility to sickness. 

Making time for stress-relieving activities like reading a book or listening to calming music is necessary. 

We recommend to include these activities in your family's everyday routine. Make it a point to unwind every day by choosing things that your family likes to do, and you’re on your way for a healthier winter season.

Eat Clean

Our gut serves as a home for more than 70% of our immune system, do you know that? Your digestive tract, sometimes referred to as your gut, is home to billions of bacteria referred to as your microbiome. And the well-being of your microbiome is intimately connected to the rest of your body. 

One explanation is that most of your immune system can be found in your gut, which is affected by every food you eat. Therefore, you have a far lower chance of getting sick when you eat clean and maintain an internal environment that supports a thriving microbiome.

Keep Surfaces Clean

Every one of us picks up germs all throughout the day, and some of these bacteria make their way inside our body. That’s why it's crucial to keep surfaces clean even when no one is ill. For the sake of your family's health, it is a good idea to clean surfaces and use disinfectant wipes regularly.

Establish a Fitness Routine

Exercising this winter can be troublesome, considering that we spend almost all of our time indoors. Yet, you should take the time to exercise regularly even when your inside your home. 

People who lead an active lifestyle have stronger immune systems and are less susceptible to colds and the flu. White blood cells that fight illness are stimulated during exercise, which helps to control the immune system. Additionally, exercise aids in clearing bacteria from the lungs, which can lessen the likelihood of developing a cold. 

Consider Snacks

Snacks are a fantastic approach to boost energy levels whether you have cravings in the morning or the 3 o'clock crash. Choose nutrient-rich snack items that support our immune systems instead of opting for highly processed foods. In addition to fruit, nutrient-dense snacks include veggie sticks, air-popped popcorn, wholegrain crackers, roasted almonds and chickpeas.

Sanitize Shared Things

Be cautious while handling objects that are used frequently, such as shopping carts, money, and elevator buttons, as viruses can survive in these for days. If possible, use antibacterial wipes to clean your hands after touching everyday items.

Grab Some Fruit

Fruits are rich in vitamin C, flavonoids, and prebiotics. These crucial nutrients maintain healthy gut function, lower inflammation, and make a robust immune system. 

We recommend that you consume two servings of fruit daily – you can make this simple by blending fruit into smoothies, packing lunch, or enjoying it as a snack.

Eating an assortment of fruits will help you get a variety of nutrients that will strengthen your immune system.

Stay Home If You're Unwell

Keeping yourself at home when you're unwell is the most efficient approach to stop the spread of cold or flu virus. When you go to work, school, or the store while still contagious, you risk infecting others, and that’s never a good thing!

Cold and flu viruses are infectious, and people can become ill with the flu even up to seven days after contracting the virus. With colds, you can spread the infection and make people sick for up to two weeks.

Avoid Touching Your Face

Viruses and bacteria can enter the body by scratching the nose, rubbing the eyes, or biting on the fingernails. Although you might not be aware of it, your family member likely touches their face an average of 16 times per hour. 

For sure, you can improve your chances of staying healthy by keeping your hands away from your face, especially the mouth, nose, and eyes.

Get Vaccinated

The Centers for Disease Control and Prevention estimates that 45 million Americans acquired the flu during the 2017–2018 flu season. Getting vaccinated is among the finest things you can do to avoid contracting the viral virus. And with the help of the flu vaccine, your body will be able to create antibodies to combat the virus if you come in contact with it.

Conclusion

Although the flu cannot entirely be avoided, your risk of contracting it this season can be lowered by taking these steps!