1. Optimize your immune system.
The most
effective way to prevent colds, the flu, and many other diseases, is with a
healthy immune system. Our immune system has special cells and
molecules that recognize and fight the viruses that cause the common cold
and flu. The flu vaccine is not 100% effective for the flu, and does not
prevent colds, which are caused by a completely different virus. In fact, last
year the flu vaccine was only about 20% effective in preventing the flu. A
healthy lifestyle can potentially cover the other 80%. A healthy balanced diet, regular exercise,
adequate sleep and stress management are simple, yet
incredibly effective ways that have been scientifically proven boost the immune
system
2. Use nasal saline rinses
The entry point for cold and flu viruses occurs primarily
through the nasal passages. Use a Neti pot daily to rinse your nasal passages
with saline solution to flush out viruses, preventing them from spreading
throughout the respiratory tract.
3. Gargle with warm salt water
Gargling with
warm salt water has been scientifically proven to prevent colds. Like saline
nasal rinses, gargling with warm salt water daily can help prevent cold and flu
viruses from replicating and progressing in the body.
4. Stay warm
The old wives tale of staying bundled up has some merit.
While cold temperatures are not the direct cause of colds and the flu, scientists have found that exposure to cold
air may decrease the local immune response in our nasal passages. One of the
main reasons we catch colds during colder seasons is because many people spend
time indoors, thus making it easier to be exposed to cold and flu viruses. If
you do decide to get some fresh air, make sure to bundle up and keep your face
and neck covered
5. Take vitamin D
A study in the American Journal of Clinical
Nutrition demonstrated that vitamin D supplementation in children decreased the
risk of contracting the flu. Homeopathic remedies such as probiotics, and vitamin
C may help, but studies have not yet shown definitive evidence for their use
in preventing colds and the flu.
6 Cover your mouth
Cold and flu viruses are transmitted through air droplets,
so there is some merit to covering your mouth when sneezing or coughing,
especially if you have symptoms
7. Wash your hands
While air
droplets transmit cold and flu viruses, you can still spread the virus with
your hands. Since cold and flu symptoms may not appear for up to one
day after being infected, it’s that much more important to wash your hands
frequently. Also, avoid touching your face to prevent the cold and flu viruses
from entering your nose.8. Disinfect your home
Use Lysol or some other disinfectant, to disinfect commonly touched places in your home, such as doorknobs and light switches.
9. Avoid contact with sick people
The influenza
virus is contagious so make sure to limit your exposure to those who are
infected. If you happen to be sick as well, contact your healthcare provider early. Tamiflu is a
prescription medicine used to treat the flu in people 2 weeks of age and older who have
had flu symptoms for no more than 2 days. Tamiflu can also reduce the chance of
getting the flu in people 1 year and older.
10. Get plenty of rest. There is a mind-body connection that
can help keep our immune system healthy. When your body feels fatigued, it is a
signal for the body to rest, including lowering your immune system. Get plenty
of rest so that your immune system functions at the highest level.
Connie MSN, FNP, APRN 