Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota
Simple Strategies for Cold Weather Wellness
Get plenty of rest. Eat a balanced diet. Exercise regularly. This message for physical well-being is only part of the story. While it may make you look like the picture of health, it takes more than that to develop a good defense against winter illnesses. Following are some effective and easy-to-implement strategies for getting ready and healthy for winter.
Develop a handwashing routine. Washing your hands is the single most important and easiest way to avoid spreading germs that are responsible for colds, flu, and staph infections. Some critical times to clean your hands are: before and after meals and snacks; before caring for young children; after touching a public surface; before and after preparing food, especially raw meat, poultry or seafood; after using the restroom; when hands are dirty; after touching animals; after coughing or sneezing; when you or someone around you is ill.
Learn how to wash your hands properly. Who doesn’t know how to wash their hands? You would be surprised! A quick rub with the soap and a splash under the water is not going to kill those germs.
Here is how to do it properly:
- Wet hands with warm, running water. Then apply soap.
- Rub hands together vigorously to a make a lather, and then scrub all surfaces. Continue for 20 seconds, which is about how long it takes to sing two verses of “Happy Birthday.”
- Rinse well under warm, running water.
- Dry hands thoroughly, using paper towels or an air dryer. If possible, use a paper towel to turn off the faucet.
Stock up on handwashing supplies. In addition to traditional hand soap and water (which is the method of choice when removing dirt as well as germs), hand sanitizers and wipes are perfect for times when water is not available. Put them where you need them: in your desk, in your
purse, next to the office’s communal coffee pot, at the workbench, in an older child’s lunchbox or backpack, or next to the changing table.
Avoid cross-contamination of food. The attack of “stomach flu” is most likely due to a foodborne gastrointestinal illness. Frequent and thorough handwashing and drying, especially during food preparation, is the best way to minimize the likelihood of contracting or transmitting these types of viral illnesses. In addition to that, be careful with your food preparation utensils and surfaces. Keep raw meat, poultry, seafood, and eggs away from other foods in the shopping cart, grocery bags, refrigerator, and on preparation surfaces.
Avoid contact with known allergens. Allergies affecting the nose or throat may increase the chances of getting a cold or flu. Be vigilant about cleaning routinely to help rid your home of dust, pet hair and other triggers.
Quit smoking; avoid secondhand smoke. Because smoking interferes with the mechanisms that keep bacteria and debris out of the lungs, those who use tobacco or who are exposed to secondhand smoke are more prone to respiratory illnesses and more severe complications than nonsmokers.
If you would like more information on “Getting Ready and Healthy for Colder Weather” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu. Be sure to watch for more Family Living Focus information in next week’s paper.