Writtten by: Nicholas Sarysz
All year long, leading a healthy lifestyle is important, but during the cold and flu season, it becomes even more essential. Maintaining good physical and mental health can strengthen one’s immune system and lower one’s risk of illness. Here are some suggestions to keep oneself from getting sick this winter.
Eat a healthy, balanced diet — Eating well is essential for maintaining a robust immune system. Ensure that one’s diet is rich in fruits, vegetables, whole grains and lean proteins. The vitamins and minerals in these foods help to support one’s immune system. Increase consumption of immune-boosting foods like green tea, garlic and ginger.
Drink enough water — Keep one’s body hydrated by drinking enough water throughout the day. This will help to keep one’s immune system strong. Aim for eight glasses of water or more each day.
Exercise regularly — Routine physical activity is crucial for overall health and can help boost one’s immune system. Aim for 30 minutes or more per day of moderate exercise. Exercise can boost immune cell circulation throughout the body and lower stress levels, which can impair immunity.
Get enough sleep— A sound immune system depends on getting enough sleep. To assist one’s body in relaxing and recharging, aim for 7-9 hours of sleep each night.
Control stress — Stress can impair one’s immune system and increase one’s susceptibility to disease. Try to reduce stress levels by exercising or using relaxation methods like yoga or meditation.
Avoid unhealthy habits — Immune systems can become weakened by bad habits like smoking, binge drinking or a sedentary lifestyle. Make an effort to break these habits and choose healthier alternatives.
Wash hands frequently — Hand washing is one of the most efficient ways to stop the spread of germs, so do it often. Wash one’s hands thoroughly, especially after being in a public area or after blowing one’s nose, for at least 20 seconds with soap and water.
Disinfect surfaces —The flu and cold viruses can survive for several hours on surfaces. To help lower the risk of infection, regularly disinfect frequently touched surfaces like doorknobs and keyboards.
Avoid close contact with sick people — Avoid being in close proximity to sick people one knows. If one must be in close proximity, put on a mask and frequently wash one’s hands.
In conclusion, maintaining a strong immune system and avoiding illness during the cold and flu season depends greatly on caring for one’s physical and mental health. By adhering to these recommendations, one can help prevent illness and maintain good health throughout the winter.
Contact the author at howlstaffwriter@wou.edu
