Prepare for the Winter Virus Attack!

The change in season from summer to winter can be a wonderful time of year. It brings dramatic color changes, marks the beginning of the holiday season, and inspires warm home-cooked meals.  However, the colder weather also brings the dreaded cold and flu viruses.  There is nothing worse than when you feel the first indication of a virus; scratchy sore throat, runny nose, and just feeling blah.  For many, we think it’s inevitable; that we are sure to get a cold no matter what we do. But, you can minimize your chances.

The key is to minimizing your chances of getting a virus this season is to understand how they are spread from person to person and how to improve your immune system’s ability to fight them off.

Avoid exposure

Viruses are lurking around every corner, waiting for an opportunity to invade your body. The key is to know where they lurk and avoid them.

 Beware of the sneeze:  Viruses hide in secretions from the mouth, nose and eyes. Whenever somebody infected with a cold virus sneezes, the viruses can travel into the air and land on surfaces, like a doorknob, counters, or tables where unsuspecting victims can then touch them. If those secretions get to your mouth, nose or eyes, they can enter your body.  When out in public, make sure you wash your hands frequently and when possible, avoid the onslaught of the sneeze.

Every time my dad witnesses somebody in my family sneeze into their hand, he says, “What are you going to do with that hand now?”  Do everyone a favor, sneeze into your elbow or tissue even if you don’t have a cold.

 Avoid public places if you are vulnerable:  If your immune system is already compromised, try to avoid public places. This includes shopping malls, restaurants and movie theaters. If you need to be in a public place, try to go during off hours and be sure to wash your hands before you wipe your mouth or rub your nose.

Arm your immune system

You have an amazing immune system that when functioning at its optimal level, should be able to fight off viruses. The key is to help strengthen it.

 Sleep: Your immune system is working 24 hours a day; overtime in the winter months! Therefore, it’s imperative that you get more sleep.  Sleep allows your immune system to rest and rejuvenate. Most people do not get enough sleep in general which can leave them susceptible to a virus attack. Even getting just an hour more sleep a night can provide a big boost to your immune system. Now you have a reason to sleep in!

 Get plenty of fluids: Maintaining adequate hydration is essential for your immune system to maintain surveillance throughout your body. When we get dehydrated, our immune system doesn’t function as well, which can leave you more susceptible to an attack.  Water is the best fluid for hydration and should be ingested lukewarm or at room temperature.  Try to avoid extreme temperature such as ice cold or very hot as they can irritate mucous membranes.


Note:  People who are susceptible (kids, elderly) may want to run a humidifier (vaporizer using cold water for safety) during cold season.

 Eat healthy foods: Now is the time to focus on improving your nutrition.  Feeding your immune system healthy foods such as whole grains, fruits and vegetables and lean proteins can help boost function. They are the ideal nutrient sources for your immune system.

The key to minimizing your risk of this year’s virus attack is to prepare and be vigilant in doing everything you can to protect yourself. After all, you want this time of year to be filled with celebrations with family and friends.

Take care and be well

R. Thompson, MSN, RN

To find out how advocacy can help you or your loved one, please contact the advocates at Uppta at www.uppta.com

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