Top 10 Tips for Avoiding the Flu

There has been a great deal of panic here in the DC area since the announcement of the H1N1 flu. So here are some natural ways to prevent the flu while following the standard guidance of the CDC. In addition to avoiding crowded places if you're sick or if you have a lowered immune system, I’ve outlined my Top 10 Cold & Flu Prevention Tips.

#1 Wash Your Hands

This sounds basic, but it is one of the most effective ways to prevent getting and spreading the viruses that knock us off our feet. You see, most cold and flu viruses are spread by direct contact. When someone who has the flu sneezes onto their hand, and then touches the telephone, the keyboard or a doorknob, the germs can live there for some time. The next unsuspecting person picks them up. So wash your hands often and tell your children to do the same! If no sink is available, carry some hand sanitizing gel in your pocket book or briefcase.

#2 Use Tissue When You Sneeze and Cough

Viruses can become airborne through respiratory droplets, so to protect those around you, use a tissue when you sneeze or cough. If you have to use your bare hands, be sure to wash your hands immediately to avoid passing germs along to others!

We pick up cold and flu viruses through the membranes in our eyes, nose, and mouth. If you work in a busy office or are around children often, be sure to wash your hands frequently and avoid touching your eyes or nose with your bare hands.

#3 Use Disinfectants Often

Using a spray, like Lysol^®, that has been designated by the Environmental Protection Agency to kill viruses and bacteria can greatly reduce the spread of common causes of the flu. Spray door handles, garbage cans and wipe counter tops.

#4 Drink Plenty of Fluids

Staying hydrated helps to keep your whole body operating at its best. For your body to fight infection, it needs adequate water. So to avoid dehydration, be sure to drink enough water to make your urine clear. For most, drinking 6 to 8 eight ounce glasses of water each day will do the trick. Water is the best choice; you want to be sure not to drink too much soda, coffee or sugary juice drinks which can actually dehydrate you.

While orange juice can help because of the vitamin C, limit yourself to 8 ounces each day to be sure to get enough water in. Also, decaf green tea can be soothing and has immune-boosting antioxidants.

#5 Keep Your Nasal Passages Clean and Moist

Consider using a sterile saline nose spray two to three times each day to wash the nasal passages. Many people find that with seasonal allergies their nasal passages are clogged or drippy. And as the winter air becomes more dry and offices and homes turn on central heating, the nasal passages become dry and cracked. Many people have allergies to dusts and molds that come on in the fall and winter.

Using a nasal wash helps to keep the nose moist and washes away irritants.

#6 Exercise Regularly

In order to keep the body revved up to fight infection, it is crucial to keep your body moving! So, be sure to stick to your exercise regimen. Aerobic exercise like jogging, house cleaning, brisk walking and aerobic routines can really boost the body’s disease fighting abilities.

#7 Nourish Yourself Well

At its best, food can be the best preventive medicine! So be sure to stock up on dark-colored fruits and vegetables to get your daily intake of the vitamins and nutrients that keep the immune system healthy. Junk foods, fatty foods and processed snacks can rob you of vitality and increase your risk of getting sick.

Do not skip breakfast. Instead be sure to eat three wholesome meals each day and two small snacks with fruits and veggies throughout the day!

Yogurt makes a wonderful snack for those on the go. Plus, some studies show that it may help reduce the risk of getting sick.

#8 Get Adequate Sleep and Rest

Studies show that most adults require between 7 and 9 hours of sleep each night for the body to properly rejuvenate. So, to keep sickness at bay, be sure to get some good shut eye.

You can also keep your body calm with periods of rest and relaxation. When we live with prolonged stress without allowing the body to calm down, we reduce the immune system’s ability to help fight infection.

#9 Consider herbs and nutritional supplements

Echinacea is one herbal supplement that many find helps knock out sniffles before they go on to a more serious condition by boosting the immune system. You can take capsules or drink tea with Echinacea all season long.

Zinc is a mineral that is crucial to proper immune function and helps people recover faster from illness. Of course, Vitamin C is a standard in boosting our ability to fight and prevent illness. Drink it in orange juice or take tablets.

#10 Limit Alcohol Consumption & Don't Smoke

Cigarette and cigar smokers tend to get more severe colds, flus and they get them more frequently.

Smoke dries out your nasal passages, lowers your immune response and decreases your ability to sweep bacteria and viruses out of your respiratory system. It’s one toxic substance that dramatically increases your risk of getting the flu and staying sick longer.

Alcohol is another toxin that increases the risk of getting sick because it dramatically suppresses the immune system. Not only that, it poisons nearly every organ system in the body, particularly the liver, which is critical for removing toxins and bacteria from the body.

So, there you have it. 10 sure-fire ways to stay healthy! Use them wisely.

Empowering you for LIFE,

Dr. Andrea