Preventing Colds and Flu
International students like American students are subjected to large numbers of people this increases the risk of becoming ill with a cold or the flu. Since these health problems interfere with your studies and may lead to other more serious concerns it is wise to do all in our power to prevent them. It may seem to you that it is impossible to prevent getting sick when everyone around you is sick. Contrary to popular belief, cold and flu viruses are not spread primarily through coughing and sneezing, but more often they are spread by touch. A very common way that we catch colds or the flu is by touching something an infected person has touched such as a doorknob, light switch and telephone. If you don’t wash your hands frequently enough, you may infect yourself with the germs from touching the contaminated object by touching your own eyes, nose or mouth with unclean hands.
Ø WASH YOUR HANDS OFTEN – Handwashing does not take much time or effort and is a very simple way to prevent illness.
Proper hand washing with soap and water
· Wet your hands with warm, running water and apply liquid soap or use clean bar soap. Antibacterial soaps may be used, but are not required. Lather well.
· Rub your hands vigorously together for at least 15 to 20 seconds. Make sure to scrub between fingers, under fingernails, and all other surfaces, including backs of your hands and wrists.
· Rinse well
· Dry your hands with clean or disposable towel
· Use a paper towel to turn off the faucet
Proper use of an alcohol-based hand sanitizer
· Sanitizers that do not require water are an excellent alternative to hand washing, particularly when soap and water aren’t available.
· Use only alcohol-based products = CDC recommends chose one that is 60% alcohol.
· Apply about ½ teaspoon of the product to palm of your hands
· Rub hands together making sure to cover all the surfaces of your hands, until dry.
· If your hands are very dirty please use soap and water.
· Carry a small container of hand sanitizer with you for times you cannot wash your hands.
When should you wash your hands?
· After using the toilet
· After changing a baby’s diaper
· After touching animals
· Before eating
· Before preparing food and after preparing food. This is very important before and immediately after handling raw meat, poultry or fish
· After coughing or sneezing into your hands
· After blowing your nose
· After handling garbage
· Before and after treating cuts or wounds
· After work or outdoor activities
Ø AVOID PUTTING YOUR HANDS NEAR YOUR EYES, NOSE OR MOUTH, unless you have washed them. If you do rub your eyes use your knuckle and not your fingers. Your knuckle is less likely to be contaminated with germs than your fingers.
Ø EAT HEALTHY –Often International students do better by eating the foods that they can find in the USA that are closer to their own diets back home. For example Asians who eat a lot of rice may find that switching rice for bread may cause problems. You need to see how your body is responding to our diet. It is wrong to think that all Americans eat all their meals at fast food restaurants. Research has shown that many of the items in these restaurants are unhealthy. Make sure to include lots of fruits and vegetables in your diet to help increase your immunity.
Ø GET ENOUGH SLEEP – All students find it difficult enough sleep, but your immune system recharges itself while you sleep and this is important in preventing illness.
Ø REDUCE STRESS – There is a connection between your body and your mind and too much stress can decrease your immune system causing you to become ill more quickly. Look at the information under stress reduction on this website for more information. One great stress reducer is to exercise regularly.
Ø EXERCISE – You will not only reduce stress and feel better, but your weight will stay under control if you exercise regularly. Try to exercise at least 30 to 60 minutes a day. This includes brisk walking or things like tennis, soccer, etc.
Ø DRINK PLENTY OF LIQUIDS ESPECIALLY WATER – It is easy to get busy studying and overlook your thirst. This leads to dehydration. Experts recommend that we drink at least 8 glasses of water a day.
Ø KEEP OBJECTS AND SHARED SURFACES CLEAN AT HOME ANDWORK– Use disinfectant wipes on phones, keyboards, steering wheels, countertops and items used by several people during the day. Change your towels at home at least every 3 to 4 days during cold and flu season, using hot water to kill germs.
Ø GIVE ATTENTION TO YOUR TOOTHBRUSH – Dentist remind us to replace our toothbrush every few months this is very important after you have had a cold. To sterilize your toothbrush, run it through the microwave on high for 10 seconds.
Ø LIMIT ALCOHOL INTAKE- Alcohol can be dehydrating, which may decrease your resistance to germs and bacteria. Be extra careful in cold and flu season.
Ø GET THE INFLUENZA VACCINE IN THE FALL BEFORE FLU SEASON- The flu shot contains dead viruses to help build up your immune system. The nasal-spray vaccine contains live, but weakened viruses. You cannot get the flue from the flu shot or the nasal-spray vaccine. Some people will still get the flu after getting the vaccine, but usually they get a milder case.
If you get sick make sure to cover your mouth with a tissue when you cough or if not available your hands. It is very important to wash your hands after coughing to prevent giving your cold or flu to others.
