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Wednesday, January 5, 2022
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January 2022
15 Ways to Keep You and Your
Family Healthy This Winter
By Dorothy Foltz-Gray
https://www.parents.com/
Whether you're worried about COVID-19, the com-
mon cold, or the flu, these expert-backed tips will help
you build a stronger immune system and (hopefully!)
stay symptom-free throughout the colder months.
Stay Healthy Tips for Winter
This winter, as the COVID-19 pandemic continues
across the globe, staying healthy (and keeping your
immune system in tip-top
shape) is of paramount impor-
tance. You're likely already doing
much of what you can to keep
viruses, bacteria, and infections
at bay: handwashing, physical
distancing, wearing a mask, and
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keeping up with your healthy
diet and exercise routine.
Wear a Mask
To slow the spread of COVID-19, the Centers for
Disease Control and Prevention (CDC) recom-
mends mask-wearing when you're out in public, at
events or gatherings, or pretty much anywhere where
you're going to be around others who don't live in
your household. (Be sure to stay up to date on mask
guidelines where you live, too!) Make sure to wear
your mask over your nose and mouth and help any
children 2 or older wear theirs, too.
Practice Social Distancing
No one wants to be in close quarters with someone
who's sick but this year, it's particularly important to
keep your distance and avoid close contact with peo-
ple who are sick. That's why the CDC recommends
maintaining 6 feet between yourself and those who
don't live in your household (and 6 feet between you
and anyone who is sick). That's about two arms'-
lengths from others.
Wash Our Hands
To protect yourself and others from disease, the
CDC recommends washing
your hands with soap and wa-
ter for at least 20 seconds—
especially after being out in
public, blowing your nose,
coughing, or sneezing. Teach
your kids to do the same,
suggests Maritza Baez, M.D.,
a family physician in Buffalo,
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New York. Nothing fancy is
required. Simply do this: "Work up a lather and wash
before eating and after you go to the bathroom," she
says. Wash under your fingernails, too. That's where
germs lurk.
Be A Clean Freak
The virus that causes COVID-19, SARS-
CoV-2, can linger on surfaces.
So can the flu virus. That's
why it's important to clean and
disinfect frequently-touched
surfaces (things like tables,
doorknobs, and countertops)
every day. Most EPA-registered
household disinfectants will do
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the trick just fine, per the CDC.
Get Your Flu Shot
I t's smart for families to get
annual flu shots (even smarter
this year!), but they are espe-
cially important for expectant
mothers and new moms, says
Amy Herold, M.D., an OB-GYN
in Napa, California. "They protect
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mom from getting the flu, and
they pass [protective] antibodies to the baby.
Antibodies are also passed through breast milk." Dr.
Herold also recommends that moms and families get
vaccinated for whooping cough.
Stock Up on Toothbrushes
Use a new toothbrush after you've had a cold, the flu,
a mouth infection, or sore throat. Germs can hide in
your toothbrush and lead to reinfection. (Yuck!)
Brighten Up Your Days
About 3 percent of Ameri-
cans suffer from seasonal affec-
tive disorder (SAD), a malady of
mood swings that occurs when
light diminishes in winter. To
counter SAD, Jeffrey Sumber,
MA, CPC, a psychotherapist
practicing in Chicago, recom-
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PHOTOGRAPHY/VEER
mends vitamin D, exercise, and
light therapy. Some lamps and box lights are designed
to treat the disorder. Ask your doctor to recommend
one if you think you have SAD. To keep your kids
upbeat, help them get off the couch and outside on
sunny days. About 10 to 15 minutes of play in the sun
is a good mood-lifter (and source of D).
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235 S Canyon Blvd. John Day, Oregon 97845
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Stay Hydrated
You may not feel as thirsty in
cold weather, but that can up
your risk for dehydration. Water
helps your body keep a nor-
mal temperature, lubricate and
cushion your joints, and get rid
of waste, per the CDC. Without
enough of it, you start drag-
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ging. Aim for about 11.5 cups of
fluids a day for women and 15.5 cups a day for men.
541-575-0404
Zachary Bailey, MD
Janessa Sickler, DO
Emily Lieuallen, DO
James Cook, FNP
Erika Adams, FNP-C
Caitlin MacCoun, MD
Brian Jennings, MD
Robyn Jennings, MD
Pamper Your Skin
Skin takes a beating in winter. To keep it healthy,
dermatologist Brooke Jackson, M.D., founder of Skin
Wellness Dermatology Associates in Durham, North
Carolina suggests increasing the humidity in your
home by adjusting the gauge on your furnace or plac-
ing a humidifier in each bedroom. Aim for a humidity
level between 40 and 50 percent.
Lavishly moisturize after a brief shower (long ones
dry you out more) using jarred, not pump, moistur-
izers. (Pump lotions contain more water.) And don't
skip the sunscreen—winter sun can glare, especially
off of the snow.
Fill Up on Fiber
Research suggests that the
fiber in foods like oats, apples,
and nuts could reduce inflam-
mation and strengthens the
immune system by increasing
anti-inflammatory proteins.
The suggested daily fiber
intake for an adult woman is
25 grams a day. An apple with
the skin on it has about 4.5 grams of fiber.
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Eat More Mushrooms
"Include lots of mushrooms, especially shiitakes, in
your cooking," says registered dietitian Jill Nussinow,
R.D., author of The Veggie Queen. One University of
Florida study found increased immunity in people
who ate a cooked shiitake mushroom every day for a
month.
541-575-0110
jdccparksandrec.rc@gmail.com
Chill Out
Stress can cause illness for two main reasons," ex-
plains Elizabeth R. Lombardo, Ph.D., P.T., author of A
Happy You: "Our immune system does not function
well when we are stressed. And we are more likely to
engage in unhealthy habits such as 'Ben and Jerry's'
therapy."
Rinse Your Nose
Although nasal irrigation sounds gross, studies have
shown it to be an effective complementary therapy for
allergies and sinus infections. Try rinsing with a Neti
pot or a nose dropper, using a saline solution of 1 cup
water, 1/4 teaspoon salt, and 1/4 teaspoon soda. Pour
or squirt some of the mixture in one nostril, while
holding the other nostril shut. Repeat on the other
side and blow your now healthier nose. Older children
can be taught to use a Neti pot, too, but ask your
pediatrician before starting the therapy.
Keep Moving
Just because you can't go to the gym doesn't mean
you can't move. Get your workout by shoveling snow,
suggests, founder, and CEO of Kettlebell Kickboxing
in New York: "It burns calories and activates your
lower and upper body muscles." An hour of shoveling
burns a whopping 400 calories. Or try something like
a family yoga class (on YouTube or through a different
program) to get the whole family involved.
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