Respiratory virus season is upon us and as temperatures drop, you may notice those around you coming down with a cold or the flu.
We sat down with Sunnybrook family physician Dr. Sharon Domb to learn about her top tips for maintaining good health this time of year.
Maintain a balanced diet
A balanced diet is a diet that includes all the essential nutrients your body needs to function properly, which often come from whole fruits and vegetables, legumes, lean protein whole grains, nuts and seeds.
During cold and flu season, proper nutrition can help the body respond to infections by providing essential vitamins and minerals to boost your immunity and antioxidants that helps protect the immune system from damage.
A balanced diet helps to maintain a healthy weight, which decreases the risk of chronic diseases such as diabetes and high blood pressure, which weaken the immune system over time. You can also incorporate more protein into your diet as protein helps your body produce antibodies that fight off infections like colds and the flu.
Get a good night’s sleep
A good night’s sleep is essential for proper immune function and plays a key role in helping us maintain good health. Proper sleep (6-8 hours per night) enhances the immune system and allows your body to fight off illness and infection throughout the night.
Getting a good night’s sleep starts with proper sleep hygiene. Following a consistent night routine, creating a relaxing sleeping environment, and avoiding screen time and caffeine at night can all help ensure you get the rest your mind and body needs.
Wash your hands
Washing your hands is an important part of staying healthy during cold and flu season. It helps to remove germs and viruses from our skin and under our nails. Regular hand washing is important, but it is especially important after being in a public place or before eating or touching your face.
Over the course of the day, we use our hands to touch many objects, such as door handles, railings, computer keyboards, and grocery carts. We then touch our mouths, eyes, and other parts of our face, enabling germs and viruses to enter our bodies.
To ensure good hand hygiene, be sure to wash your hands with sanitizer or lather with soap and water for at least 20 seconds. If you have to cough or sneeze, try to do it into your elbow to avoid spreading your infection to others.
Get vaccinated
Staying up-to-date on your vaccinations is the most effective way to reduce viral infections like flu and COVID-19 circulating in our communities. Although no vaccine exists for the common cold, the flu and COVID-19 vaccines are your best line of defence to stay healthy this fall and winter.
Vaccines decrease the chances of developing a viral illness and the severity of the illness if you get it. For example, if you contract COVID-19, it will likely be a milder case if you are vaccinated. Vaccination is also a great way to protect others from contracting the flu or COVID-19.
To save yourself some time, you can get your flu and COVID-19 vaccines together, with no impact on the level of protection each provides.
Stay home if you have symptoms
The best way to avoid getting sick is to stay away from others who are sick and stay home when you are sick to avoid infecting others.
When you are recovered from your illness, you could still be contagious and wearing a mask is recommended for a few days to decrease the risk of spreading it to others.
Wear a mask
People can be contagious before they develop symptoms, so even if someone does not appear to be sick, they could still be contagious.
Wearing a mask is an additional layer of protection to prevent the spread of respiratory particles that we exhale when breathing, coughing, or sneezing.
When thinking about wearing a mask, consider who you live with and their risks for developing more serious forms of viral illnesses. If you live with people who are either very old or very young, have chronic diseases, or are immunosuppressed, you should be extra cautious and wear a mask when you are out in public.
Staying healthy during respiratory virus season requires more than just resting when you’re sick. It involves taking proactive steps daily to help keep you and your loved ones safe.
Your body works hard to keep you healthy, so make sure you’re giving it the fuel, rest, and nutrients it needs to get the job done.
