Cold Season Prevention Pointers

The flu shot and COVID vaccine are ways to help prevent or reduce the severity of the flu or COVID. According to the CDC, routine vaccination “is essential preventative care” for children and adults. A study noted by the CDC said that the flu shot was “86% effective against laboratory-confirmed flu.” And while many medical experts agree that you should get a COVID vaccine, Yale Medicine notes that the vaccine’s effectiveness does wane over time and thus people should get a booster. If you are concerned about the side effects of vaccines, consult your medical provider to get your questions answered to make an educated decision.

By now, we all know to wash our hands to prevent COVID. But washing your hands prevents flu and RSV too, according to the CDC. Be sure to vigorously rub your hands together with soap for at least 20 seconds before rinsing with water. This helps to get rid of the pesky germs that lead to illness. “Washing our hands regularly is the biggest thing I work with my children on. Everything they touch has germs on it including toys and books,” mom of two toddlers, Jaimee Piedmont, told Mom.com. Make it a habit that your children don’t question.

A natural way to prevent viruses from spreading is to be vigilant about hygiene, said California-based physician Matilde Parente. “Keep your hands off all common surfaces, such as doorknobs, handles, faucets or shared electronics,” Parente advised. “Create a barrier by using your sleeve, a tissue or baby wipes.” Keep alcohol-based sanitizer handy and when you wash your hands, make it count, Parente said. “Make a conscious effort to keep hands away from your mouth, eyes, nose and face.”

Your lifestyle can directly affect the physical health of you and your children. Prevent the sniffles and coughs this season by ensuring the entire family is resting well, suggests New York-based physician Bruce L. Feldman. “If you’re generally not getting adequate, or good sleep, then you can sign up to be sick,” he said.

One of the easiest prevention strategies during the cold season may just be the tastiest. Feldman recommends you avoid processed foods, limit fatty protein sources, and encourage vegetables. “It can really improve your body’s resistance, making you less likely to get sick,” said Feldman. Iron rich foods, such as lentils, beans, oysters, beets, beef, eggs and black sesame seeds, can also keep your immune system strong.

Spice up your food and prevent that typical cold at the same time. Dr. Mindy Haar, director of health sciences at the New York Institute of Technology, recommends loading up on herbs, spices, bulgar, wheat and berries to prevent the common cold. “Soups made with herbs and spices, such as garlic, dill and oregano add to the body’s strength in dealing with the cold virus,” Haar said.

Herbal remedies work well to provide added protection during cold season. Add bee pollen to your favorite smoothie or manuka honey to tea to kill bacteria and boost your immune system. Dr. Zak Zarbock, pediatrician and founder of Zarbee’s all natural cough products, recommends natural remedies to ward off cold symptoms. “If you do get sick, rely on all natural products that contain ingredients proven to be effective,” he suggested.

Note: Check with your doctor before taking any supplements or herbal remedies, even those labeled, "natural." Some can be harmful if taken improperly or in large quantities, especially for children, or pregnant or nursing mothers.

During those wet months of winter, ensure your family still gets a touch of sunshine with Vitamin D supplements. “Vitamin D was found to be essential for immune cell activation,” advised Dr. Desmond Ebanks, founder of Alternity Healthcare. “Supplementing your diet with vitamin C & D, selenium and zinc is also essential for most individuals.”

Even though liquids may help quench your thirst, alcohol beverages could put you more at risk for the common cold, according to North-Carolina based physician Dr. Kevin Campbell. “Alcohol has been shown to suppress the immune system and can make adults more susceptible to cold and flu,” he cautioned. “If adults bring cold and flu home with them, the kids are likely to contract the illness as well.”

Get the entire family active by blowing off some stress with exercise routines. Maintaining optimal physical and mental health can prevent even the slightest signs of colds and viruses. Dr. Feldman said nutrition, exercise and environmental issues all come down to the same things — how stressed are you? “When you are more stressed or too stressed, your body’s immunity is less, and you become more susceptible to infections of all kinds.”