You know this well: Maine winters bring beautiful snow-draped landscapes, fun outdoor opportunities, and the perfect excuse to cozy up by the wood stove. However, they also bring an uptick in colds, flu, and other respiratory illnesses. As you make the most of these winter months, remember these practical tips to help you and your family feel your best.
Boost Your Immunity
Your immune system is your first line of defense against illness. Support it with just a few simple daily healthy habits:
- Eat nutrient-rich foods: Focus on a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. Foods high in vitamin C (like oranges, bell peppers, and spinach) and zinc (such as nuts, seeds, and beans) are especially beneficial.
- Stay hydrated: Drinking water helps your body function optimally.
- Get enough sleep: Aim for 7-9 hours of quality sleep per night to help your body repair and recharge.
Practice Proper Hand Hygiene
Frequent hand washing is one of the simplest and most effective ways to prevent the spread of germs:
- Wash for 20 seconds or more: Wash your hands with soap and water for at least 20 seconds, especially after being in public spaces, coughing, or sneezing. Remember to scrub the backs of your hands, between fingers, and under fingernails!
- Be prepared with alternatives: Use hand sanitizer with at least 60% alcohol when soap and water are not available.
Stay Active
Physical activity boosts your immune system and improves your mood:
- Take it indoors: If the cold, snowy weather is preventing you from getting outside or going far, try home workouts, yoga, or join a gym.
- Embrace outdoor activities: We are lucky enough to live in a state where opportunities for outdoor recreation are aplenty! Bundle up and enjoy winter sports like snowshoeing, skiing, or even a brisk walk in the fresh air.
Protect Yourself from the Flu
The flu can hit especially hard during the winter months. There are steps you can take to reduce your risk:
- Get vaccinated: The flu vaccine is your best defense and is available at DFD Russell Medical Centers.
- Prevent spreading germs: Avoid close contact with people who are sick and stay home if you’re not feeling well.
Manage Stress
The winter season can bring additional stress, whether from weather challenges, changes to mood, or post-holiday blues. Chronic stress can weaken your immune system. Here is how you can work to reduce stress:
- Practice mindfulness or meditation.
- Take time to relax with activities you enjoy.
- Reach out for support if you’re feeling overwhelmed.
Know When to Seek Care
Despite your best efforts, you might still catch a cold or the flu. Here’s when to contact a healthcare provider:
- If you have a fever lasting more than a couple of days.
- Persistent or worsening symptoms, such as difficulty breathing or severe sore throat.
- Signs of dehydration or fatigue that does not improve with rest.
Our team is committed to keeping you healthy all year round. From flu vaccines to treatment for seasonal illnesses, we’re here to provide the care you need. Reach out to schedule an appointment and take care this winter season!