Prevent the flu with these good health habits
Your hands come into contact with millions of germs on a daily basis. They lurk everywhere, but particularly on heavily used items, such as remote controls, computers, phones, door handles, light switches, keys and wallets.
With all these germs around you, it’s impossible to avoid them completely. Try getting into these good habits to prevent flu and the spread of germs this season.
Keep germs at bay with these strategies
Wash your hands correctly
Keeping your hands clean is one of the most important and easiest ways to avoid getting sick and spreading germs. Vigorously wash your hands often with soap and water for at least 20 seconds. Scrub the backs of your hands, wrists, between your fingers and under your fingernails. Rinse well.
Use an alcohol-based hand sanitizer if water isn't available
Make sure it contains at least 60 percent alcohol (ethanol and isopropanol) — that’s the level you need for it to be effective against germs and prevent the spread of the flu. Whenever you see a hand sanitizer, get in the habit of using it — at the grocery store, gym, school or work.
Stop touching your face
According to the American Journal of Infection Control, most of us touch our face about 23 times over the course of an hour. This is a habit that’s hard to break, but it could keep you from spreading germs and catching a virus, such as the flu.
Get your shots
Vaccines prompt your immune system to produce antibodies that protect you from disease. So, be sure to get your flu shot. If you’re age 50 or older, it’s recommended you receive the two-shot shingles vaccine as well.
Most preventive vaccines are covered at 100 percent by your Wellmark health insurance plan. Check your benefits before getting a vaccine by logging in to myWellmark®.
Get care fast when you get sick
Sometimes illness is unavoidable. You can see a board-certified physician at Doctor On Demand® for a cold, cough, bronchitis, sinus infection or other common illness within minutes — and without leaving your home. Start a telehealth visit now.
Give your immune system a boost
The human body is equipped with its own internal defense mechanism. When it’s working properly, your immune system protects you from bacteria and viruses that can lead to illness. But sometimes it needs a boost.
There’s no single solution to keep your immune system working at top speed. Instead, you can rely on some tried-and true-strategies.
Get the sleep your body requires
According to Yale Medicine, people who sleep less than seven hours per night are three times more likely to catch a common cold than people who get eight hours or more of sleep on a regular basis.
Eat a healthy diet
According to WebMD, an unhealthy diet or low levels of important vitamins like folic acid and B12 may lead to a lower white blood cell count, which is the immune system’s first line of defense against disease. When choosing what to eat, aim for a variety of fruits and vegetables, as well as whole grains, lean protein, low-fat dairy and healthy oils.
Consume alcohol only in moderation
Drinking too much alcohol slows down the immune system. Research reveals that heavy drinkers have fewer disease-fighting cells in their bodies. And, as of 2023, the World Health Organization (WHO) says that no amount of alcohol is safe to consume for health.
Get enough vitamin D
Vitamin D plays an important role in the immune system. Yet, many adults don’t get enough. According to the Mayo Clinic, the recommended daily dose 400 international units (IU) for children up to 12 months old, 600 IU for people ages 1–70 and 800 IU for those over 70 years old. If you don’t get enough vitamin D in your diet, talk to your doctor about taking a daily supplement. As with any supplement, more is not necessarily better.
Exercise regularly
Physical activity may help flush bacteria out of the lungs and airways. This can reduce your chance of getting a cold, flu or other illness. Aim for at least 30 minutes of moderate aerobic exercise three to five days per week. Remember, more isn’t necessarily better. In fact, intense exercise may cause your immune system to not work as well as it should.
Need some exercise inspiration? Check out Blue fitness articles.
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Check out our "Get a clue about the flu" series
Need more information about colds and flu, as well as how to avoid them? Take a look at these articles:
Article resource
ConsumerReports.org — The Best Way to Boost Your Immune System