Written by Dana Wisniewski, MS, Health Promotion Manager at AdvantageHealth Corporation.
December is Winter Illness Prevention Month, a reminder to take proactive steps to protect yourself and your loved ones from seasonal sickness. By strengthening your immune system and practicing good hygiene, you can reduce your chances of falling ill this winter.
Essential Steps to Help Prevent Winter Illnesses
1. Get Vaccinated: The flu vaccine and the COVID-19 booster are highly recommended during the winter season. These vaccines reduce your risk of infection and lessen the severity of symptoms if you do get sick.
2. Practice Good Hygiene: Winter is a time when viruses spread more easily due to close indoor contact and lower humidity levels. To reduce your risk:
Wash your hands frequently with soap and water for at least 20 seconds.
Use hand sanitizer when soap isn’t available.
Avoid touching your face, especially your eyes, nose, and mouth.
Disinfect commonly touched surfaces like door handles, phones, and countertops regularly.
3. Stay Hydrated: Drinking plenty of water helps keep your immune system functioning properly and prevents dry, irritated airways, which are more prone to infection.
4. Boost Your Immune System: A strong immune system is your best defense against illnesses.
Eat a balanced diet rich in fruits, vegetables, and lean proteins.
Incorporate immune-boosting nutrients like vitamin C, vitamin D, and zinc.
Get enough sleep to allow your body to recover and repair itself.
Manage stress through relaxation techniques such as meditation, yoga, or deep breathing.
5. Stay Physically Active: Regular exercise is a great way to strengthen your immune system and improve health. Aim for at least 30 minutes of moderate physical activity, such as walking, cycling, or indoor workouts, most days of the week. Exercising also helps reduce stress and keeps your respiratory system in shape.
7. Avoid Crowded Spaces and Sick People: With flu and cold viruses circulating more in winter, crowded indoor spaces can be breeding grounds for infections. Limit your exposure to large gatherings and avoid close contact with people who are sick. If you’re feeling under the weather, stay home to prevent spreading illness to others.
Source: Centers for Disease Control & Prevention, 2024.
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