Some effective ways to prevent colds and flu in winter

None of us like to be sick, tired, or mentally weak during winter. But as soon as winter arrives, everyone around us starts getting sick with the flu. Especially for families with school-going children, the winter flu becomes a challenge.
However, some small preventive habits can go a long way in protecting against viruses in winter. Below are some important tips that will help your entire family stay healthy and vibrant in the upcoming winter.

1. Hand washing
   Although cold and flu viruses are airborne, we usually get the virus from shared objects. Washing your hands reduces the chance of this virus entering the body.
   What to do:

• Wash your hands with soap for at least 20 seconds before eating, after using the toilet, and after coming from outside.
• If soap and water are not available, use an alcohol-based hand sanitizer.
• Instill the habit of washing hands in children.

2. Avoid touching your face with dirty hands

The virus enters the body through your hands, eyes, nose, or mouth. So it is better not to touch your face before washing your hands.

What to do:

• Do not touch your face without washing your hands before and after being in parks, shops, or public places.
• Inculcate the habit of washing hands in children

3. Get the flu vaccine

The flu vaccine is the most effective prevention of the influenza virus. It is safe for everyone over 6 months of age.

What to do:

• Get the vaccine for everyone in the family.
• It is best to get the vaccine by November, but it is safe to get it at any time during the season.
• Contact the pediatric clinic for the convenience of children when getting the vaccine.

4. Keep surfaces that everyone touches disinfected

The virus enters the house through hands, clothes, shoes, etc. If you keep the areas that everyone moves or uses clean, the virus spreads less.

What to do:

• Disinfect doors, tables, faucets, light switches, and remote controls regularly.
• Wash and dry shared hand towels regularly.

5. Ensure adequate sleep
Good sleep boosts immunity. A tired body is not strong enough to fight viruses. Therefore, it is necessary to maintain a regular sleep cycle to avoid illness.
What to do:

• Adults need 7–8 hours of sleep at night and children need 10–14 hours of sleep (depending on age) to stay healthy.
• Try to take a nap during the day if necessary.
• Create a regular sleep routine.

6. Eat a balanced and nutritious diet
A healthy diet keeps the body strong and boosts immunity. Fruits, vegetables, and whole grain foods provide vitamins and antioxidants.
What to do:

• Make at least half of your plate of food every day fruits and vegetables.
• Try to eat less processed foods and added sugar.
• Make it a habit to feed your child all kinds of colorful fruits and vegetables.

7. Regular physical activity and enjoying fresh air
Physical exercise not only keeps you fit, it also reduces stress hormones and strengthens the immune system. Playing and walking outside in winter keeps the body active.
What to do:

• Walking, cycling, yoga, gym.
• Spend at least 15–20 minutes outside a week.
• Do simple exercises or sports with children.

1. Reduce stress and make time to relax
   Long-term stress reduces the immune system. Therefore, it is important to control physical and mental stress.
   What to do:

• Plan to reduce daily work stress.
• Make time for relaxation as a family. Such as telling stories, playing board games or sitting quietly and enjoying tea/coffee.
• Develop small habits that calm the mind. Such as deep breathing or short meditation.

Although it may seem difficult to prevent colds and flu in winter, it is possible with regular preventive habits. Hand washing, a balanced diet, adequate sleep, vaccinations, regular exercise, and maintaining mental peace—following these habits can keep the entire family healthy, strong, and cheerful.