As an adult health nurse practitioner since 2006 with an emphasis on holistic and complimentary medicine, I have developed my own techniques, manners, and tips on the best ways to reduce your risk of contracting a cold, the flu and Covid. Here are six of them.
1-STOP AND REST
Literally stop and rest. If you do not stop and rest your body, your body will stop and rest you. The hurriedness and busyness of our days often lead to frustration, angst and stress. If you can stop and nap for 20-30 minutes out of your day, fabulous. But most of us don’t have that time or won’t make that time. When I say stop and rest, I mean STOP, REST and BREATHE in for four, hold for seven and breathe out for eight seconds. You can do this while you’re at a red light, in a grocery store line, watching a television commercial or before you clap back at that intolerant co worker or child. When you STOP, REST and BREATHE in for four, hold for seven and out for eight seconds, you calm your body, essentially destressing it, making it less vulnerable to sickness. You can do this type of meditative breathing multiple times throughout your day.
2-WASH YOUR HANDS
Some would say this should be number one, but it’s in my top five. We all know when we need to wash our hands. What I can’t figure out is why we’re in such a hurry to do it. I saw one woman coming out of a bathroom stall barely wash one hand. One hand? Washing your hands thoroughly, with soap and water, lathering well, is one of the best ways to reduce your risk of getting a cold, the flu or Covid. Singing Happy Birthday to yourself once or counting to 10 like I do often, help get the job done. Plus there are hand sanitizing stations all over the place now. So there is no excuse.
3-EAT REGULARLY
When you do, you boost your immune system and fight fatigue. Regularly is different for everyone, depending on your day and work. However, if you can eat at least breakfast that includes eggs which are complete proteins which are essential for building and repairing tissues, a snack to include nuts like a handful of almonds which contain about 18 grams of fiber, keeping you fuller longer, and ending your day with a light dinner of a baked meat and green vegetables, this will encourage immunity, boost brain power and reduce body fatigue as the day wears on. If you’re tired, you may mindlessly eat and drink and snack, leading to a weakened immune system. TIP: If you are diabetic, it’s imperative you eat at least every three to four hours to keep your blood sugar balanced. Hypoglycemia or low blood sugar and hyperglycemia or high blood sugar are REAL and can be life threatening if not handled properly and quickly.
4-WEAR A MASK
More importantly, wear a mask CORRECTLY. If you are feeling ill or are around people who are, by wearing a mask correctly, you reduce your risk of droplets getting in through your nose and mouth. Wear disposable masks, ensuring they fit snugly about your nose and mouth. Do not put them under your chin or atop your head. Don’t wear the same mask all day. Please change it throughout the day to avoid it becoming dirty and getting small tears in it rendering it useless. Try and keep the masks in a ziplock bag and not buried deeply in your bag or knapsack.
5-GET VACCINATED
Christina Aungst and Joshua Murdock, both doctors of pharmacy, in an October 2024 article for GOODRX, wrote the updated 2023-2024 Covid 19 vaccine cuts the risk of visiting ERs, urgent care offices and being hospitalized with Covid-19 in half among those who are vaccinated. My research also informed me that while there are three types of flu vaccines available for the 2024-2025 flu season, there are NINE flu vaccination options available to include a nasal spray one. This option is often more effective in children. While it’s ideal to get vaccinated before the end of October to be on top of this year’s 40-60% effectiveness, getting vaccinated later than that is still beneficial. After five to six months, the immunity against that season’s flu virus strain begins to fade. This is why it’s essential to get vaccinated yearly. You can get the flu vaccine and the Covid-19 vaccine at the same time.
6-BE PARTICULAR ABOUT VITAMIN INTAKE
In my practice, I’ve encountered patients who take a bunch of expensive vitamins believing they are getting some kind of benefit from them. While vitamins are not FDA-regulated for safety and effectiveness before being sold to the public, vitamins A and D play crucial roles in immune cell function, immune regulation and defense against infections. The recommended daily amount of vitamin A for an adult man is 900 micrograms; for an adult woman, 700 micrograms. Even though there are some differences between vitamin D and vitamin D3, the main difference is vitamin D3 is the natural form of vitamin D produced by the body from sunlight. Five thousand to 50 thousand international units of vitamin D3 is appropriate.
The bottom line: if you want a strong immune system to help fight a cold, the flu or Covid, then maintain a healthy lifestyle via eating well, sleeping better and exercising often.
Please watch my accompanying YOUTUBE video on this topic at judiljones@BETTERTIPSFORYOU.