Gina McKenzie
Autumn means crunchy leaves, pumpkin spice everything and, all too often, a case of the sniffles.
Cold viruses have an easier time reproducing when temperatures fall, making illness more likely. People also spend more time in environments where germs are spread. Kids are back in the classroom, and everyone is inside more.
On average, adults catch two to three colds a year, and children up to twice that many. Luckily, you don’t have to resign yourself to getting sick. Here’s how to protect yourself against germs:
Scrub your hands. People often underestimate how critical handwashing is. We touch so many surfaces, and every single one of them harbors bacteria and germs. Washing your hands eliminates these germs before they have the opportunity to make you sick.
Keep your hands away from your face. Because hands harbor so many germs, it’s important to keep them away from your nose, mouth and eyes. Rubbing your eyes or popping snacks in your mouth gives a virus direct access to your body.
Keep wipes handy. I keep wipes in my purse so that I can easily wipe off exercise equipment, shopping carts and other surfaces when I’m out and about.
Boosting your immune system can also go a long way toward fending off illness. Here’s how to do it:
• Get a good night’s sleep. Resting for 7 to 9 hours every night helps keep your immune system in optimal shape, which means you are better able to fight off viral infections.
• Make time for exercise. Exercising for 30 to 60 minutes a day helps kickstart your immune system. If you don’t have that much time to be active, just do what you can. Every little bit helps your health.
• Add in supplements. I suggest drinking 4 oz. of kefir milk a day to ensure you are getting enough probiotics. Look for it in the dairy section of your grocery store. Vitamin D3 can also help prevent illness, and most people in the Northwest are low on this vitamin anyway.
• Eat well. Besides spiking your blood sugar, carbohydrates and sugar suppress your immune system. To stay healthy, eat lots of fresh fruits and vegetables, beans, nuts and lean meats. The zinc found in oysters and red meats may also be helpful in fighting infections.
• Good hand hygiene and simply taking care of yourself can go a long way toward enabling you to have a healthy and happy fall. For more information on cold prevention, talk to your doctor.
Gina McKenzie is a family nurse practitioner at The Vancouver Clinic. She specializes in serving adults 18 years and older.
