Preventing Colds and Flu

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Fighting the Cold (and Flu) War :

While this summer’s hot and humid weather might make it hard to believe, winter is really not far off. Along with glorious autumn leaves, crisp apples and cooler weather comes the start of the cold and flu season. By the time we’re celebrating the winter holidays, it’s in full bloom.

It is not too early to begin thinking about how to protect ourselves from getting (and spreading) colds and flu. In fact, these are good habits to practice year round. 

Ten Tips to Prevent Colds and Flu :

1. Get a flu shot. The single best way to protect against flu is to be vaccinated each fall. Talk to your health care professional or your local Health Department about getting a flu shot – they are free of charge for all those who are receiving Medicare benefits.
    
2. Wash your hand frequently. This is often your best defense. Wash with warm water and soap, rubbing briskly. Don’t forget the backs of your hands, between the fingers and under the fingernails. Wash for about 20 seconds – the time it takes to sing “Happy Birthday” twice.
    
3. Avoid putting your hands near your eyes, nose or mouth. Most germs are spread from a surface to your hands and then to your face. If you need to touch your face, wash your hands first.
    
4. Clean shared spaces. Surfaces that are touched often by several people harbor germs. Remember to clean phones, doorknobs, steering wheels and faucet handles with a disinfecting wipe or a mild bleach and water solution.
    
5. Avoid close contact. Be cautious about spending a lot of time in crowds. Keep your distance from people who are sneezing or coughing.
    
6. Eat healthily. A good diet that includes lots of fruits and vegetables may help your body fight off an attack by cold and flu germs.
    
7. Drink more water. In fall and winter thirst often decreases. Remember to drink 8 glasses of water daily to keep your body functioning well.
    
8. Continue to exercise. Regular, moderate exercise is important for maintaining health. When the weather keeps you indoors, try seated exercise, marching in place or climbing stairs.
    
9. Get enough sleep. During sleep your body’s immune system goes into high gear to protect you from illness. Lack of sleep can make you more susceptible to getting sick.
    
10. Listen to your body. If you’re feeling less than 100%, take it a little easier. You will feel better if you let yourself rest.

If you follow all these steps and are still unlucky and catch a cold or the flu, talk to your health provider about treating your illness. There are some things you should do to protect those around you and prevent the spread of germs.

1. Stay home when you are sick. You will help prevent others from catching your illness.
    
2. Cover your mouth and nose. Cough or sneeze into a tissue and dispose of the tissue in a waste basket. If you don’t have a tissue, cough or sneeze into your upper sleeve, not your hands.
    
3. Wash your hands often. This helps prevent depositing your germs on surfaces that will be  touched by others.
   
   Some research has shown that Grandma may have been on to something when she “prescribed” chicken soup for a cold. It may loosen congestion, provides needed fluids, and is easy to digest. Of course, making soup is the last thing you feel like doing when a cold has you in its grip! Think about keeping the ingredients for this easy, delicious and healthy soup on hand in your pantry and freezer. Better yet, make it now and freeze in small portions; then the only task you’ll have is touching the numbers on the microwave.

Easy A B C Soup
2 cups cubed cooked chicken or turkey	1/2 teaspoon dried thyme leaves
2 cups frozen mixed vegetables	1 bay leaf
1/2 cup chopped celery	6 cups canned fat-free, low-sodium chicken broth
1/4 cup chopped onion	1 cup dry alphabet macaroni

In a 4 quart saucepan, combine all ingredients except macaroni. Bring to boil; reduce heat and stir in macaroni. Simmer 12 to 15 minutes until vegetables and macaroni are tender. Remove bay leaf and season to taste with ground black pepper. Makes 10 servings.

          Each 1 1/4 cup serving contains:

Calories:        124        Fat :               2 g        Cholesterol:    24 mg

Protein:          18 g      Carbohydrate: 14 g       Dietary Fiber:  2 g

Sodium:          344 mg

Other Tips from MRSC:

Lowering Cholesterol

Healthy Aging

Medicare Part D.

What is Heart Disease

What is my Heart Disease Risk

Reducing Heart Disease Risk

Healthy Eating

Prescription Drug Safety-Part 1

Prescription Drug Safety-Part 2