What are the safety tips for cold season?

As the weather cools down and winter approaches, it’s important to take steps to stay healthy and avoid getting sick. The cold and flu season typically peaks between December and February, but you can catch a cold any time of year. Taking some simple precautions can help minimize your chances of coming down with a cold, flu or other illness this season.

How do colds and flu spread?

Colds and flu are caused by viruses that infect the nose, throat and lungs. The flu is caused by influenza viruses, while colds can be caused by over 200 different viruses. Both colds and flu spread mainly through respiratory droplets that are released when infected people cough, sneeze or talk. These droplets can land in the mouths or noses of others nearby. You can also catch a cold or flu by touching a surface contaminated with the virus, and then touching your eyes, nose or mouth. That’s why washing hands and disinfecting surfaces are key to avoiding infection.

Get Your Flu Shot

Getting an annual flu vaccine is the best way to protect yourself against the flu. The flu shot reduces your risk of catching the flu by 40% to 60% if the vaccine is a good match for the flu viruses circulating that year. It also makes your illness milder if you do get the flu. Everyone 6 months and older should get a flu shot before flu activity picks up in their community, ideally by early fall.

You need to get the flu shot every year because flu viruses are constantly changing. Each year’s vaccine is formulated to target the strains that are likely to circulate during that year’s flu season.

Wash Your Hands

Handwashing is one of the easiest and most effective ways to protect yourself from colds, flu and other illnesses. Wash your hands with soap and warm water for at least 20 seconds. Be sure to scrub all surfaces, including the backs of your hands, wrists, between fingers and under nails. Handwashing works by removing viruses and bacteria that you may have picked up from contaminated surfaces.

Wash your hands often, especially:

• After coughing, sneezing or blowing your nose
• Before, during and after preparing food
• Before eating
• After using the bathroom or changing diapers
• When your hands are visibly dirty
• After being in public places like schools, shopping malls and public transportation

When soap and water aren’t available, you can use an alcohol-based hand sanitizer containing at least 60% alcohol. But handwashing is more effective at removing germs.

Avoid Touching Your Face

Viruses can enter your body through your eyes, nose and mouth. Avoid touching your face with unwashed hands to reduce your chances of getting sick. This simple habit can significantly lower your risks of catching or spreading an infection.

Practice Respiratory Hygiene

The viruses that cause colds and flu spread through tiny droplets that are released into the air when people cough, sneeze or talk. Here are some ways to contain those germs so they don’t infect others:

• Cover your coughs and sneezes with a tissue or the crook of your elbow, not your bare hands.
• Throw used tissues directly in the trash.
• Wear a face mask if you’re sick.
• Avoid close contact with others if you have cold or flu symptoms.

Clean and Disinfect Surfaces

Viruses can live on objects and surfaces that are touched by infected people. Reduce your risk by disinfecting frequently touched surfaces like:

• Doorknobs and handles
• Light switches
• Phones and remotes
• Bathroom fixtures
• Kitchen counters and appliances
• Desks, keyboards and mice

Use a household disinfectant or a wipe containing bleach or alcohol. Be sure to follow the manufacturer’s instructions for safe and effective use.

Avoid Close Contact With Sick People

Avoid being around people who have cold or flu symptoms. Viruses are most contagious in the first 3 days of illness. Limit contact with sick friends, coworkers or relatives as much as possible to keep from getting infected.

Get Enough Sleep

Lack of sleep weakens your immune system and makes you more susceptible to catching colds, flu and other illnesses. Adults should aim for 7-8 hours of good quality sleep per night. Go to bed and wake up at the same time each day to help keep your sleep cycle consistent.

Manage Stress

Chronic stress can make you more likely to get sick. Manage stress levels through relaxation techniques, getting organized and making time for fun activities. Self-care is key to staying physically and emotionally healthy during the winter.

Stay Hydrated

Drink plenty of water and other fluids like broths and herbal teas. Staying well hydrated keeps the mucus membranes in your nose and throat moist, which helps trap and flush out viruses before they can infect you.

Add Moisture to the Air

Cold, dry air can dry out your nasal passages and make you more susceptible to infection. Use a humidifier or vaporizer to add moisture back into the air at home and work. Aim to keep the relative humidity around 40%. This makes it harder for viruses to survive and infect you.

Get Regular Exercise

Regular physical activity keeps your immune system strong and prevents colds. Aim for 30 minutes of moderate exercise most days of the week. Going for a walk, swim, bike ride or other cardio helps circulation and brings antibodies and white blood cells to areas where they’re needed to fight infection.

Eat Immunity Boosting Foods

A healthy, balanced diet provides nutrients that boost your immunity. Focus on eating more:

• Citrus fruits
• Red bell peppers
• Broccoli
• Garlic
• Ginger
• Yogurt
• Almonds
• Turmeric
• Green tea
• Shellfish

Avoid Touching Public Surfaces When Possible

Public places like schools, offices, airports and shopping malls are prone to harboring cold and flu viruses. Use hand sanitizer after touching surfaces like handrails, shopping carts, door handles, elevator buttons, ATM machines and public restrooms. The less you expose your hands to shared surfaces, the lower your risk of infection.

Stay Home When Sick

Colds and flu are highly contagious in the early stages. Stay home from work, school and errands when you’re sick to avoid spreading illness to others. Rest up and focus on feeling better instead of going out in public while infectious.

Keep Your Distance

Viruses can travel through the air in droplets released by sick individuals. Keep a distance of 3-6 feet from anyone showing symptoms of a cold or flu to avoid breathing in any droplets coughed or sneezed out by them.

Sanitize Shared Objects

At home, school or the office, be sure to regularly clean and disinfect items shared by others. This includes phones, remote controls, kitchen tools, toys, keyboards, desks and other commonly handled items. Follow the manufacturer’s instructions for proper cleaning techniques and recommended disinfectants.

Conclusion

Taking preventive steps can go a long way towards staying well this cold and flu season. Focus on good hand and respiratory hygiene, minimizing exposure to sick individuals, managing stress levels, getting enough sleep and keeping your immune system boosted through diet and exercise. With vigilance and some simple lifestyle measures, you can drastically reduce your chances of getting sick.