Photo by Gayatri Malhotra
Getting sick with a cold or virus before you go on vacation is the last thing you want to happen. To help you stay healthy before you leave here are 10 smart ways to help keep you healthy and virus free.
Wash Your Hands
Regular handwashing with warm water and soap is one of the most effective ways to prevent the spread of viruses and bacteria that can make you sick. Be sure you start by wetting your hands and with warm water, then apply soap and scrub thoroughly for 20 seconds. Don’t forget to clean in between your fingers and to wash your thumbs.
Wear a Mask
Wearing a mask, even a non-medical grade face covering can help prevent the spread of viruses. It works by preventing droplets of saliva and mucus from transferring from an infected person to another individual. By wearing a mask you are helping to protect others around. Medical grade masks such as N95 will prevent you from coming in contact with any airborne viruses.
Get fresh air and Exercise
Exercise helps improve blood flow and helps to flush old and sick cells out of your system. Research has found that In the short term, exercise “helps your body fight infection and over the long term it can help reduce changes in your immune system due to aging to help it improve immune function.”
Photo by Geronimo Giqueaux
It is important to exercise regularly, even in the winter. And even low impact exercise such as walking or bike riding can go a long way to help keep you healthy. Breathing fresh air also helps improve your mood and helps improve your heart rate and blood pressure.
Eat Healthy Food
Eating healthy food also keeps your body healthy and can help boost your immune system. Eating vitamin and mineral-rich fresh fruits and vegetables help your body replenish essential nutrients and fight off infection.
Anti-oxidant rich foods like berries, citrus, legumes help to neutralize free radicals – molecules in the body that can cause cell damage. A balanced diet is very important. Along with fresh fruits and vegetables, protein is important for supporting your immune system. Eating foods rich in protein such as fish, eggs, beans, and yogurt help keep your body and immune system functioning.
Keep up a regular oral hygiene routine
Your oral health is directly connected to your overall health. Tooth decay, gum disease, and other dental problems can attack your immune system, making you more susceptible to viruses and infections.
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A regular dental routine including brushing with fluoride toothpaste twice a day, flossing, and regular dental checkups with the Galloro Dental Summerhill professionals will help keep your smile bright and help keep your immune system healthy.
Clean and Disinfect Common Touch Surfaces
Cleaning and disinfecting are especially important to reduce your risk of exposure to germs and bacteria that can make you sick. Be sure to clean with an alcohol-based disinfectant that is strong enough to kill viruses. Clean areas of your home that are touched often and anything you touch after coming in from outside.
Stay Hydrated
Water helps your body fight off infections by flushing viruses and bacteria out of your system. Water hydrates your mouth, eyes, and nose and helps by keeping your mucus membranes moist so they can trap harmful germs and bacteria before they can enter your body. Other drinks, such as hot tea with honey and lemon can help stimulate the mucus in your nose to get rid of germs.
Get Plenty of Sleep
Photo by Kelly Sikkema
Sleep is a time for your body to rest and replenish and heal itself. If you don’t get enough sleep, you are putting your body at risk. When you sleep, your body releases proteins called cytokines, if your body is fighting off an infection, or you are stressed your body needs more of them. If you are sleep deprived your body may not be able to make enough protective cytokines.
Stay Away from People Who Are sick
If you are looking to avoid getting sick before your vacation, the best course of action is to avoid people who are sick and maybe infectious before your trip. If you can, stay at home and away from groups of people or find other ways of traveling that avoid public transit or places that you will come into contact with groups of people in enclosed spaces.
Biking or walking to work are great options for travel if possible, or if you do have to travel for business, consider taking a private bus such as Parkinson Coach Corporate Bus rental in Toronto.
Minimize Stress
Most people understand that stress can affect your mental health, but did you know it can greatly affect your entire body including your immune system? When we are stressed, our bodies release stress hormones called corticosteroids that weaken the immune system by reducing the number of lymphocytes (a kind of white blood cell that fights infection).
To stay healthy before your vacation, focus on destressing with techniques such as meditation, exercise, massage, mindfulness. By reducing stress you help your body stay healthy and fight off infection and illness so you can avoid getting sick before your next vacation.
