By Jayson Kroner, C.S.N.

As if cold & flu season wasn’t enough to keep health-seekers on full tilt, we now have the added stress of H1N1 to worry about. The long stretch from October to March can be a testing one, however there are things that we can all do to keep ourselves healthy. With the 2009-2010 flu season predicted to be one of the worst on record, now is the time to understand and practice preventative measures. Some of these may border common knowledge, some may seem new, and still some may seem unnecessary. But if you follow them consistently, your chances of making it through the season unscathed can be greatly increased. Let’s explore a few of the most effective tactics.

Wash Your Hands Regularly
This should be a no-brainer. Every day, however, people put themselves at risk after touching a contaminated surface and, shortly thereafter, wiping their eyes, mouth, nose, etc. Washing your hands throughout the day with warm, soapy water is arguably one of the easiest, most effective ways to keep potentially harmful germs at bay. While we’re on the topic, it’s important to wash under the fingernails, as this is where germs have the best chance of survival. That said, nail biting is a habit that you’ll want to break in order to keep germs out of your system.

Keep a Clean Tissue Handy
Viruses that cause the common cold, flu and other illnesses can survive outside the body longer than you might imagine. While common cold viruses rarely survive more than 48 hours, flu viruses are much more virulent and have been shown to survive for up to a week on solid surfaces.1 To avoid contact, invest in a box of tissue and get in the habit of using one to open doors, pump gas, use vending machines, ATM’s, and wherever people share touched or handheld items.  

Sanitize
There’s been some debate on how effectively hand sanitizers actually work, but the simple truth is that alcohol is an effective way to inhibit the lifespan and transmission of many germs.2 Keep a bottle of alcohol-based sanitizing lotion or wipes at your desk, in your car, in your coat pocket, or wherever you may be in contact with items that are out of your control, or do not belong to you. Handling money, shaking hands, and touching public surfaces are notorious for transmitting contact and surface germs.  

Hydrate!
The body doesn’t know the difference between summer and winter; it knows only that it needs a constant supply of fresh water. Without it, things have a tendency to go horribly wrong. Dehydration lowers the body’s core immune system response, so it’s of great important to stay hydrated all year long.3 During the winter, especially in cold weather climates, it’s easy to neglect water intake. However, the cold air that blows outside has absolutely nothing to do with the body’s never-ending fluid needs. As your water intake increases, you may even see your energy, concentration, and mood improve.

Diet
There is great truth in the statement, “you are what you eat.” A poor diet, especially during sick season, is a sure-fire way to lower one’s resistance. Aside from the massive nutritional void, fast and processed foods may put you at even greater risk for illness. It is well-known that these “foods” contain non-natural and/or genetically-modified ingredients and additives that are seemingly unrecognizable to the human immune system.4 If you need more convincing on why to avoid non-natural food sources during cold & flu season, just think about how many other hands have already touched what you’re about to eat. Do you really know the health status of all these unseen individuals? Instead, try to incorporate foods that are known for their naturally-occurring, immune-supporting properties. Some of the most beneficial are include mushrooms, almonds, dark chocolate, salmon, fresh yogurt, and many others.

Dietary Supplements
It’s important to keep in mind that dietary supplements don’t treat, and certainly won’t cure the H1N1 virus. Rather, they support general immune system health by arming the body with the nutritional compounds needed to operate at full efficiency. There are a number of dietary ingredients that you can use to support your immune health. Some of the most effective include Vitamin C, Probiotics, Colostrum, Olive Leaf extract, and Selenium, as well as antioxidants, such as Alpha Lipoic Acid, Green Tea, Resveratrol, and others. Many antioxidants, including those listed, have been shown in scientific studies to eliminate free radicals, contain oxidation, and enhance the body’s natural defenses.5 NOW offers the industry’s most diverse selection of science-based immune support formulas containing these dietary ingredients.

Aromatherapy
All too often, essential oils are mistakenly grouped under the umbrella of air fresheners. But make no mistake; there is much more to essential oils and aromatherapy than simply their fresh scent. Aromatherapeutic oils are easy to use and many contain active compounds with well-documented cleansing properties.6 They can be used in a diffuser to help create a clean, germ-free environment, or easily added to household cleaning/disinfectant products to enhance their purification and cleansing properties.  

De-Stress
Stress does more than flood the mind with increased feelings of worry and anguish. According to numerous studies, prolonged and chronic stress can also leave you more susceptible to illness. Stress initiates changes at the cellular level that are stepping stones to more serious secondary challenges. Fatigue, weight gain, depression, and hormonal imbalance are all byproducts of prolonged stress, and are known to suppress the immune system.7 Meditation, prayer, yoga, guided imagery, Thai chi, exercise, and other relaxation techniques can all be effective in keeping a balanced mindset and ultimately, a strong resistance.   

Don’t share personal items
Sadly, the potential consequences of sharing personal items during cold & flu season greatly outweigh the kindness factor associated with doing so. Office supplies, eating utensils, grooming items, and other products all have hard surfaces that germs and microbes can survive on.8 This is one area where a little common sense and good judgment can truly go a long way. Be mindful, especially during cold & flu season, of what items you choose to share and whom you’re sharing them with.  

Be Considerate of Others
It’s a shame that this even needs explanation, but there are still those who seem to forget that there are 4 billion other people living on this planet. Here’s something to consider: The average sneeze storms out of the gate at approximately 100 miles-per-hour, travels up to 15 feet, and contains millions of invisible airborne particles. Simple courtesies such as covering your mouth and nose when you sneeze, avoiding close contact with others, and staying out of public places (especially when unquestionably contagious) are all measures that can, and should be taken to limit the risk of a community-based illness outbreak.

Quit smoking
Smoking has an adverse effect on virtually every major system of the body. Aside from the obvious and widely-recognized heart, lung, brain, skin, cellular and nervous system damage caused by smoking 9-14 it also severely damages the cilia that line the nasal passages.15  These delicate tissues prevent the formation of mucous, and act as a first line of defense against airborne particles.

There is no known cure for the common cold or flu; let alone the H1N1 virus. As we’ve discussed, though, there are plenty of practical measures that can be taken to reduce your risk of contracting and/or spreading it. The combination of good diet, sensible living, and awareness may be our best defense when it comes to staying healthy during this trying season.

References:
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2. Hibbard, JS. Analyses comparing the antimicrobial activity and safety of current antiseptic agents: a review. J Infus Nurs. 2005. May-Jun;28(3):194-207.
3. Centers for Disease Control, online reference: www.cdc.gov; CDC: “Stopping Germs At Home And At Work.”
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5. Hughes, D. A., Effects of dietary antioxidants on the immune function of middle-aged adults. Proc Nutr Soc. 199, Feb, 58: pp70-84.
6. Eccles, R. (2000) International Scientific Forum on Home Hygiene.
7. Spread of common colds and influenza www.ifh-homehygiene.org.  
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9. Bean B, Moore BM, Sterner B, Peterson LR, Gerding DN, Balfour HH Jr. Survival of influenza viruses on environmental surfaces.. J Infect Dis. 1982 Jul;146(1):47-51.
10. U.S. Department of Health and Human Services. The Health Consequences of Smoking: A Report of the Surgeon General. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2004.
11. McGinnis J, Foege WH.. Actual Causes of Death in the United States. Journal of American Medical Association 1993;270:2207–12
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14. Steenland K, Thun M, Lally C, Heath CJ. Environmental tobacco smoke and coronary heart disease in the American Cancer Society CPS-II cohort. Circulation. 1996; 94: 622–628.
15. Centers for Disease Control and Prevention. Tobacco Information and Prevention Source. Overview. Retrieved on December 1, 2001.