Unfortunately, winter is synonymous with the cold and flu season and the time of the year when most people get sick. To gain knowledge on how to avoid illnesses during this time of the year, I talked to chiropractor Dr. Bill DeMio from the Health and Wellness Center. Dr. DeMio has three simple tips on how to stay healthy during this highly infectious season.
Tip #1: Get Enough Sleep
One of the most overlooked parts of life is the need for sleep. Sleep is not only important for a stronger immune system, but also for the brain, cardiovascular system, and human metabolism to function properly. According to the National Heart, Lung, and Blood Institute, it is recommended that adults get seven to nine hours of sleep a night while teenagers should get eight to ten hours of sleep a night. This amount of sleep is significant because during sleep the human body will conduct cytokinesis. The product of the biological process is the cytokines, which are small proteins that act as a response for the body’s immune system. In summary, the less sleep you get, the fewer cytokines your body produces, and the weaker your immune system is.
Tip #2: Nutrition Matters
The common phrase “You are what you eat” is a firm reminder that eating healthy matters. The right intake of vitamins can boost your immune system and fight off pathogens with ease. Citrus fruits like oranges have been recommended for not just fighting off diseases but helping athletes recover because of the large amount of vitamin C they contain. In addition, eating foods rich in antioxidants–such as blueberries–is one of the best ways to stay healthy. Finally, hydrating yourself is one of the best and easiest ways to keep your body running all day. Water can assist the immune system in many different ways, including the circulation of blood and immune cells through the body, supporting digestion and the clearing of toxins, and giving moisture to your eyes, nose, and mouth, making it harder for germs to enter these parts of your body. “Your body is like a car,” Dr. DeMio explains. “The fuel you choose for your car affects how your body will function.”
Tip #3: Be Careful What You Touch and Wash Your Hands
Although we are told this tip when we are toddlers, this one can slip our minds. Whether we don’t use warm water, don’t wash our hands for the full 20 seconds, or simply forget to wash our hands, we are letting germs live on our hands, heightening our risk of an illness. According to the National Institutes of Health, warm water and soap can kill about 97.3% of germs in just 20 seconds. However, the percentage of germs being killed while washing hands can decrease when hands aren’t washed for a full 20 seconds or if we don’t use warm water. In addition, touching the wrong objects can make you sick. Objects around school like the bathroom door handle, school keyboards, water fountains, and warm water handles are the most popular places for germs to form colonies. Touching your eyes, nose, or mouth after touching one of these items is a simple way to get sick.
Overall, trying to stay healthy is like a game: no matter how good you are at the game, you can still lose. Getting sick sometimes is the best thing for your immune system so it can build up immunity to diseases. Although nobody wants to get sick, there are no guarantees. However, sleeping well, eating right, and maintaining your hygiene can help you feel your best.
