Avoiding sickness (1)

As I walk, I find that I am constantly coughed and sneezed upon by passersby who do not feel the need to cover their mouths. When the weather is inclement, I take the bus. There, I see people cough and sneeze into the air or into their hands and then grab the straps or the back of the chairs, thereby spreading their germs everywhere. So, I decided to write about my favorite tips for staying healthy.

Wash your hands

Knowing that germy people are freely spreading their microbes all over public spaces, the best defense is a good offense: Wash your hands -- and often. Did you know that the Center for Disease Control (CDC) has a Global Handwashing Day? It is on Oct. 15 and the motto is: “Handwashing Saves Lives.” Keeping hands clean is one of the best ways to prevent the spread of sickness. Good hand washing requires soap, water and time. The CDC recommends humming the Happy Birthday song twice to thoroughly wash your hands. Hygiene is the number one key to staying healthy.

Don’t touch your face

When you don’t have time to wash your hands, then be careful not to touch your face. The mucous membranes are the perfect breeding ground for germs -- just a quick rub of the eyes, nose or mouth could set an illness in motion. If you have to eat on the run and no bathroom facilities are available, use a napkin to hold your food to avoid ingesting germs. Viruses and bacteria multiply quickly, so one touch could set off an avalanche of ill health.

The golden rule: Do unto others…

If you are sick, try to stay home so that you won’t pass your germs onto others. If staying home is not an option, then do your best not to spread your germs around. First of all, don’t cover your cough or sneeze with your hands -- it’s just too easy to spread germs around this way. If you have a tissue available, then cough or sneeze into that. If no tissues are handy, then cough or sneeze into the crook of your elbow. It feels and looks funny to do it that way, but it will do much to prevent spreading your germs around.

Be cautious at social gatherings

During the winter months, people often gather indoors to share food and conversation. Get-togethers are another opportunity for spreading germs. Not everyone knows that it is in bad form to double dip in the salsa bowl. Also, even guests who do not double dip may have germs on their hands that are transferred to the item to be dipped, so the opportunity to spread germs is still present. I recommend either putting a spoon into any condiments to allow guests to scoop some onto individual plates or offer snacks that don’t require shared dipping.

Hydration

Drinking plenty of water during cold and flu season is an excellent way to stay healthy. The water will flush out the toxins and provide you with hydrated, healthy body tissues. If you do start to feel sick, increase your water intake to help your immune system work efficiently to fight off the germs. If you are not a big water drinker, then try drinking herbal teas, clear fruit juices and non-cream soups to give your body the water it needs. Also, avoid caffeinated beverages that can be very drying. If you do decide to have a cup of coffee, then consider drinking two glasses of water per each cup to balance out the drying effect of the caffeine. The rule of thumb is eight, eight-ounce glasses of water per day. However, some people may need more or less depending upon body weight, activity level, ambient temperature, etc. The best way to determine if you are getting enough fluid is to look at the color of your urine. If it is close to clear, then you are probably hydrated enough. However, if your urine is a deep, dark yellow, then you need to increase your fluid intake.

An apple a day

You know the saying, “An apple a day keeps the doctor away.” The importance of eating well and taking vitamins cannot be stressed enough. If you’re feeling healthy, eat right to keep your body strong to ward off the germs. If you start to feel under the weather, it is important to avoid foods that feed the germs like sugar and simple carbohydrates. Make sure you get lots of vegetables and fruits in your diet. If you don’t have a lot of time for eating, consider juicing your veggies and fruits to create a nutrient-dense treat that will bolster your immune system.

You can also increase your immune response by including probiotics in your diet. Drinking ayran is a great way to keep your intestinal flora strong. Raw honey and garlic are also great foods for boosting your immune system. The beneficial bacteria and the natural antimicrobial qualities of these foods offer a great line of defense against germs.

Avoid bad habits

Smoking cigarettes and drinking alcohol are habits that significantly decrease your immunity to illnesses. People who smoke and/or drink alcohol regularly and heavily are more likely to get sick than others who maintain a healthier lifestyle. The reason is that the toxic effects of nicotine and alcohol cause your immune system to work overtime -- fighting off the toxicity while fighting off invading germs. Also, alcohol and cigarette smoking dry out tissues, so it is harder for the body to flush out the germs that are trying to take root. Smoke also paralyzes the tiny hair cells called cilia that line the nose, trachea and lungs. Cilia are important because they help to sweep germs out of your respiratory system.

Plan around it

I do my best to avoid sickness like the plague, but in İstanbul, where public transportation is the norm, it is very difficult to avoid sick people. Sick people seem to be everywhere, especially sick children who seem like germ factories -- although they aren’t more contagious than adults, they just don’t know enough about hygiene, so they tend to pass around sickness more readily than adults. Germs tend to spread more easily in crowded locations. Consider telecommuting or taking a less crowded means of transport to decrease the likelihood of being exposed to a concentration of germs. If you are a person with a weak immune system, then don’t be shy about asking your friends to postpone visits until they are feeling well. Also, if you are feeling ill, let your friends know so that they can make an informed choice about whether or not they want to risk catching something from you.

Protect your sleep cycle

Maintaining healthy sleep cycles allows you to experience restorative sleep that will keep your immune system strong. People who let themselves get run down due to sleep deprivation are much more likely to get sick. If you do end up catching something, make sure that you give yourself extra rest opportunities to allow your body to heal.

Decrease stress levels

A relaxed you sends a message to your immune system that you are well-rested and ready to fight off any germs that come your way. When you are relaxed, the immune system increases the production of interleukins. Interleukins are very important for fighting off illness. They increase the body temperature to kill off infections and they stimulate the liver cells to release proteins that attach to and kill pathogens. Interleukins also increase the white blood cells that help fight off sickness. So even if you are feeling slightly under the weather, taking time to sit quietly and take a few deep, cleansing breaths will help you to stimulate the immune system. If you establish a daily relaxation regimen, you will be better able to activate your immune system on command.

Exercise regularly

Regular exercise helps you to keep your lungs fully oxygenated and heats up the body to help kill off germs. Exercise also stimulates the immune system to be ready to fight off any illness that comes its way. That being said, if you feel run down and are fighting something off, then it’s time to relax and maybe postpone that trip to the gym. Your body will need to restore and heal which takes a huge amount of energy, so take it easy. Maybe choose an easy walk around the block instead of a punishing exercise regimen at the gym.

You have the power to decrease your potential for illness. I hope that you will find these steps helpful for avoiding sickness during the cold and flu season.