Difference between revisions of "Keep from Getting Sick"

[[Category: Health Hygiene]]

#Wash your hands. This is the single most effective way to keep yourself from getting the cold or flu and make sure you don't spread it to anyone else.<ref name="rf1">http://www.webmd.com/cold-and-flu/cold-guide/keeping-catchy-infections-contained</ref> The cold virus is easily spread through touch, so washing your hands is the best way to get rid of it when you pick it up. It's especially important to wash your hands after being in a public space where lots of people who might have the cold and flu have touched what you touched. Wash your hands thoroughly with warm water and soap after you:

#*Use gym equipment<ref name="rf2">http://www.foxnews.com/health/2013/11/21/20-surprising-ways-to-prevent-colds-and-flu/</ref>

#Try to stay away from people who are sick. If you think that someone may be ill, it's a good idea to keep a safe distance while you're interacting with that person.<ref name="rf3">http://www.cdc.gov/flu/protect/habits.htm</ref>.

#*Different flu shots are approved for different groups of people. Some are meant to be administered only to people 18 years or older, while others are designed for children or babies. Be sure to go to a professional clinic to get the right type of shot.<ref name="rf4">http://www.cdc.gov/flu/about/qa/flushot.htm</ref>

#*If you are considered "high risk," you should definitely get a flu shot. The "high risk" category includes the following groups: people over 65 or under 5, pregnant women, and people with certain  medical conditions.<ref name="rf4" />

#Eat plenty of vitamin-rich foods. No matter what type of illness you're trying not to catch, you can give yourself the best chance of staying healthy by having a diet rich in essential vitamins and minerals. People who are malnourished experience higher rates of disease and illness.<ref name="rf5">http://www.health.harvard.edu/flu-resource-center/how-to-boost-your-immune-system.htm</ref> Make sure your diet includes the following components, all of which have been linked to immune system health, to keep your immune system strong:

#*'''Vitamin A.''' Eat carrots, sweet potatoes, leafy greens, squash, apricots and melons.<ref name="rf6">http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php</ref>

#*'''Vitamin C.''' Eat papaya, broccoli, bell peppers, oranges, kiwi, strawberries and brussels sprouts.<ref name="rf7">http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109</ref>

#*'''Vitamin D.''' Get plenty of sun and eat salmon, herring and soy.<ref name="rf8">http://nutritiondata.self.com/foods-000102000000000000000.html</ref>

#*'''Vitamin E.''' Eat almonds, walnuts, sunflower seeds, wheat germ, and peanut butter.<ref name="rf9">http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/</ref>

#*'''Selenium.''' Eat tuna, shrimp, salmon, turkey, chicken, and other fish.<ref name="rf10">http://www.whfoods.com/genpage.php?dbid=95&tname=nutrient</ref>

#*'''Zinc.''' Eat seafood, beef, wheat germ, spinach and cashews.<ref name="rf11">http://www.healthaliciousness.com/articles/zinc.php</ref>

#Stay hydrated. Drinking enough water - and getting water through fruits and vegetables - is essential to keeping your immune system strong and helping your body expel germs. Drink 8 cups a day to keep yourself in good health, and step it up when you feel an illness coming on. Make sure you stay hydrated from morning til night.<ref name="rf12">http://health.usnews.com/health-news/blogs/eat-run/2012/11/07/steer-clear-of-the-cold-foods-that-boost-your-immune-system</ref>

#Get rest. You've probably experienced this scenario: you pulled two all-nighters in a row, and on the third day you came down with a cold. Sleep deprivation makes the body less able to combat illness, and more susceptible to getting sick in the first place.<ref name="rf5" /> Aim to get at least 7 - 8 hours every night.

#Try to reduce the amount of stress you're under. Related to the issue of sleep is the amount of stress in your life. Social or psychological stress can take a toll on the body's immune response, too. Stress can disrupt the body's communication between the nervous system, endocrine (hormonal) system, and immune system. Basically, stress keeps them from choreographing a delicate balance that allows you to stay healthy. Scientists believe that stress sends out a steady trickle of hormones that affect the function of your body's white blood cells, which are the immune response's fighters.<ref name="rf5" />

#Make exercise a priority. Daily exercise is best, but if you can't commit to a daily routine, try to include exercise in your regimen at least three times per week. Working out keeps your oxygen supply going, detoxifies your body, and simply strengthens your body inside and out<ref name="rf13">http://abcnews.go.com/Health/ColdandFlu/secrets-sick-avoiding-colds-flu/story?id=12569238</ref>.

#Harness the power of steam. Add moisture to the air through technology (vaporizer, humidifier) or the old-fashioned way (pots of hot water). When the air around you gets very dry, your body's mucus membranes tend to dry out. Although mucus may seem nasty and useless, it's incredibly important: it contains lots of helpful antibodies that are designed to prevent illness, and it doubles as a sort of flypaper that traps would-be intruders (bacteria) before they have time to fully get into your system.<ref name="rf14">http://www.webmd.com/allergies/features/the-truth-about-mucus</ref>

#*Get just the right amount of humidity in the air. Try to keep the humidity between 30% and 50% in the summer, and between 30% and 40% in the winter.<ref name="rf15">http://www.thermastor.com/information/relative-humidity-and-your-home.aspx</ref> Dip below 30% humidity and the mucus gets too dry; go above 50% and you're prone to giving yourself a different set of health problems.

#*Ginseng is said to boost immune function.<ref name="rf5" />

#*Echinacea is commonly used as a preventative measure against colds, but its efficacy is controversial in the medical community.<ref name="rf5" />

#Get appropriate vaccinations. Many sicknesses can be prevented by vaccines administered during childhood or later in life. If you aren't vaccinated against common illnesses, or you aren't sure whether your vaccinations are up to date, talk with your doctor about getting vaccines. Chicken pox, for example, has been all but wiped out thanks to vaccinations. The same goes for measles, polio and other once-common illnesses.<ref name="rf16">http://www.vaccines.gov/getting/where/</ref>