Routine steps can cut likelihood of getting sick

Feb 28

Routine steps can cut likelihood of getting sick

Coming down with a cold or the flu is not uncommon this time of year. During winter months we spend more time indoors, increasing the odds of catching or transmitting illnesses. You can help reduce your chances of getting sick by following a few simple tips:

One of the best ways to avoid germs and viruses is to wash your hands and avoid touching your eyes, nose and mouth, as cold and flu viruses enter your body through these areas.

Coming into contact with someone who is ill or surfaces they have touched such as computer keyboards, mouse, doors, phones, desks and chairs, can spread germs. According to some statistics, only about two-thirds of adults wash their hands after using the restroom and less than half wash after handling or cleaning up after pets. Only one in three wash their hands after sneezing or coughing, and fewer than one in five wash their hands after handling money.

Children who washed their hands four times a day missed 51 percent fewer school days due to upset stomach and 24 percent fewer days due to respiratory illness than those who washed less frequently.

Wash your hands in warm, soapy water for 20 seconds or more, followed by a thorough rinse, or use an alcohol-based hand sanitizer.

The gym is a great place to be if you are trying to get into shape, but unfortunately it can also be a great place to pick up germs.

We’ve all seen it: Someone suddenly coughs or sneezes and then uses the exercise equipment. The next person comes along and uses the same equipment, followed by the next, and so on.

We also perspire to a greater degree when exercising. There are millions of germs on the skin, which slough off as we sweat. Bacteria and fungus multiply rapidly in warm, moist places, which include clothing, pools, saunas and shower stalls. To protect yourself and others, take a few seconds to wipe off equipment before and after use. Most gyms provide disinfectant sprays and disposable towels for this purpose.

For good health, it is important to maintain proper fluid balance, that is, taking in enough fluids to replace what we lose throughout the day.

When you are sick, your body uses more fluids to fight the illness, leaving you susceptible to dehydration. Further, symptoms such as fever, vomiting and diarrhea cause the body to lose fluids, which must be replaced.

Water is necessary to carry out normal functions. It protects organs and tissues, regulates body temperature, aids in digestion, lubricates joints, transports nutrients and flushes toxins from your body, to name a few benefits. The amount of water needed varies from person to person and depends on factors such as health, diet, activity level and climate.

Most health experts recommend consuming at least 8 cups of nondiuretic fluids daily. If in doubt about recommended amounts, check with a registered dietitian or your physician.

The body heals and repairs during sleep, so it is important to get plenty of rest.

Stress, nicotine, alcohol and caffeine can interfere with sleep, as can certain medicines and medical conditions. If you have difficulty winding down at the end of the day, try taking a few minutes to just sit quietly and close your eyes.

Focusing on a pleasant thought, taking deep, relaxing, cleansing breaths and/or a few minutes of slow and gentle stretching can help you to relax and get a better night’s sleep.

Stress and anxiety affect the immune system, making it less effective in fighting off infections.

Along with getting quality sleep, consume a healthy diet and identify triggers that create feelings of stress and tension in your life. We are often so busy taking care of others that we forget to take time for our own needs, which eventually takes a physical and emotional toll. A little personal TLC every day can go a long way toward re-energizing your mind, body and spirit.

Be courteous and respectful of others. To avoid making those around you sick, if you have a cold or the flu, don’t head to the office or places where you will be in contact with others.

Marjie Gilliam is an International Sports Sciences Association Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Contact her at (937) 878-9018 or by e-mail at OHTrainer@aol.com.

Muara Teweh!