Avoid Getting Sick

It’s the illness season again. You can avoid getting sick, at least  avoid getting sick as often, by doing a few simple things.   People call it the “flu” season, and I dislike that term, because although it is the season where influenza is prevalent, what they really mean is that it’s the season where all the various respiratory and gastrointestinal viral illnesses are more common.  Influenza is a specific illness, caused by two main classes of influenza viruses, influenza A and B.  See  a prior post, 12 Basic Rules of Influenza.  All the other viruses are not influenza and so calling this the “flu” season, although true, is only part of the problem.

Most of the common fall and winter viral illnesses are spread by droplets, i.e. tiny aerosolized water sneezed or coughed into the air by a sick person.   Many of these can also be spread indirectly by sneezing or coughing onto your hand, touching another person or object, and another person subsequently touching your hand or the object, then ingesting the germ.  Either way avoiding illness involves not allowing the germ to gain access to your body, and having your body optimally prepared to fight the germs than do gain access.  So here’s Dr. Pullen’s advice on staying well when all around you get sick:

1. Most important is to get the influenza vaccination.  Every day I fail to convince patients to get this simple, effective, safe vaccine to prevent influenza.  Every year about 1 in 5-10 of us gets influenza.  Influenza is a serious illness, usually causes a week or more of missed work or school, and makes you feel terrible.  Sometimes, especially in vulnerable patients like young children, pregnant women, and patients with underlying diseases like emphysema and diabetes can lead to hospitalization or death.  You can reduce your chances of contacting influenza by >50% by getting the influenza vaccination.  Just do it.
2. Wash your hands a lot, and use antimicrobial gels.  After you cough, sneeze, touch other people like shake hands etc. wash your hands or use an antimicrobial gel.  Some evidence suggests that the gels are better at killing viruses than hand washing, but both are much better than nothing.  In addition, as my Mom always told me, keep your hands away from your face, especially your mouth, nose and eyes.  These are the mucus membranes that germs can use to access your body.
3. A corollary to #2 is, “Don’t share eating or drinking utensils or foods.” This may seem obvious, but it’s easy to be lazy or sloppy with this one.
4. Get enough sleep.  This falls under the general topic of take care of yourself.  Sleep deprivation can lead to impaired immunity.
5. Exercise regularly.  There is lots of evidence that exercise supports the immune system.   Don’t forget to wash hands, use hand sanitizer, etc at the gym if you go, lots of face touching then equipment touching there.
6. Consider a vitamin.  There is little evidence that high doses of any specific vitamin, including vitamin C, helps prevent illness, but a healthy diet, and a multiple vitamin daily may be helpful.
7. Especially when you travel in commercial airliners take good care to rest, use hand sanitizer, and stay hydrated.  Although there is not much evidence that recirculated air in these situations leads to more respiratory illness, you should still do your best to at least avoid other ways to contact their germs.
8. Work from home or stay home if you are sick.  Going to work sick increases everyone’s risk of getting your illness.  If you are in management encourage this policy.
9. Consider avoiding handshaking during the illness season.  At least minimize this germ sharing habit.
10. Don’t drink too much, stay out too late, and get yourself run down and exhausted.  This reduces your immune system, in the same ways that most of the above positive behaviors improve your immunity.

Now that you are perfect, congratulate yourself, and enjoy a healthy fall and winter.