Dodge colds and flu this winter with these simple habits and this fun recipe

Woman shopping at her local grocery store

Photo: Vitaly Gariev/Unsplash

During cold and flu season load up on fruits and vegetables to give your immune system a healthy boost. See the recipe for a Lemony California Grape and Beet Salad below you will want to try.

(Family Features) - You can hear it before you see it. That unmistakable hack-cough-sneeze echoes down the aisles at Aldi’s or Costco, and suddenly you’re weaving through like you’re in a germ-filled game of dodgeball, hoping no one sprays you with their “I’m fine, it’s just allergies” excuse.

Then at work on Tuesday morning, another barrage of coughing hurls your way, proving the germs really don’t take a day off. Cold and flu season has arrived, and for those determined to dodge the sniffles, the best defense starts with good habits: wash your hands often, eat smart, and steer clear of anyone who forgot how to cover their mouth.

Adopting a few healthy habits can go a long way toward avoiding the sniffles and sneezes. Start by talking with your health care provider about any concerns you may have then follow these lifestyle recommendations for natural immune system support.

Wash Your Hands

While it's probably the first rule you learn about getting sick as a child, washing your hands remains a critical first line of defense. Use warm, soapy water and rub your hands together for at least 20 seconds. Don't forget the backs of your hands, wrists and under your fingernails. Rinse off the soap then dry with a clean towel.

Commit to Healthier Eating

Foods like fruits, vegetables, nuts, seeds, legumes and whole grains are recommended by experts as essential foods for optimizing your immune system. Consider fresh grapes, a prime example of food that contains beneficial plant compounds linked to health benefits in humans.

Healthy cells are the foundation of good health, and the antioxidants and other polyphenols naturally found in grapes help protect the health and function of cells. The good news is that improving your diet doesn't require a complete overhaul - small steps such as swapping in fresh California grapes for processed snacks or simply adding a handful of fresh grapes to your day will add these beneficial compounds to your daily routine.

Or, you can add grapes to recipes like this Lemony California Grape and Beet Salad, a vibrant and fresh melody of color and flavor. Roasted red and yellow beets meet sweet and juicy grapes, peppery arugula and pumpkin seeds all brought together with a zesty lemon vinaigrette.

Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health.

Avoid Others Who are Sick

Along with washing your hands frequently, steering clear of people who are ill may sound like a no-brainer, but sometimes it's easier said than done. When loved ones, close friends or coworkers come down with a cold or flu, do your best to keep your distance and avoid touching items with which they came into contact. After bedtime routines with a sick child or afternoon meetings with an under-the-weather associate, thoroughly wash your hands and clean commonly used surfaces like doorknobs or conference room keyboards.

Prioritize Hydration: Even during cooler weather, staying hydrated remains important for immune health by keeping the body's defenses functioning properly. Drink water throughout the day, and for an extra dose, increase hydration by eating foods with high water content like grapes, which contain about 82% water. Find more health and nutrition information at GrapesFromCalifornia.com.

Photo provided"

Lemony California Grape and Beet Salad

Servings: 6

1/4 cup, plus 1 tablespoon, extra-virgin olive oil, divided
3 tablespoons lemon juice
1 tablespoon honey
2 cups peeled and sliced (1/8-inch thick) raw red and yellow beets, cut into small half-moons or triangles
1/2 teaspoon sea salt
3 cups halved red Grapes from California
1/2 cup roasted salted pumpkin seeds
2 green onions, thinly sliced
4 cups (3 ounces) baby arugula
freshly ground pepper, to taste

Heat oven to 400 F and line baking sheet with parchment paper. In large bowl, whisk 1/4 cup olive oil, lemon juice and honey; set aside.

Place sliced beets on prepared baking sheet and drizzle with remaining oil. Add salt and toss well to coat. Spread in single layer and bake 25 minutes, or until tender; let cool.

Add grapes and pumpkin seeds to bowl with dressing and toss well to coat. Add cooled beets, green onions and arugula. Toss lightly; season with pepper, to taste.

Nutritional information per serving: 250 calories; 5 g protein; 25 g carbohydrates; 16 g fat (58% calories from fat); 2.5 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 320 mg sodium; 3 g fiber.

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Tips for cooler weather, avoiding seasonal colds and the flu

Photo:Vitaly Gariev/Unsplash

Family Features - Although cold weather isn't directly to blame when you get sick, it creates an environment that makes it easier for germs and illnesses to thrive. In fact, understanding how cooler temperatures affect your chances of getting sick may be your best approach for preventive care.

Despite the old adage that "you'll catch your death of cold," the cold itself doesn't cause illness. More accurately, the cold is more hospitable to viruses, making it easier for them to spread. While you can't control Mother Nature, you can take steps to protect your health when temperatures drop.

Protect Your Immune System

A weakened immune system makes it harder for your body to ward off intrusive germs. If you're otherwise healthy, protecting your immune system can be as simple as stepping up typical healthy habits, like eating plenty of nutrient-rich produce, getting enough sleep and exercising. Managing stress and limiting alcohol consumption are also helpful in managing your body's immune response.

If your immune system is compromised by an underlying condition, it's a good idea to talk with your doctor about what you can do to add an extra layer of protection during the cooler months, including any vaccines that may help boost immunity.

Combat Congestion

Cool, dry conditions can wreak havoc on your nasal passages, drying them out and reducing the protective layer of mucus that helps fight infection. Sinus pressure and congestion are often some of the first warning signs you're coming down with something.

To treat your congestion symptoms, you can use a non-medicated option like Mucinex Sinus Saline Nasal Spray. This is the first-ever saline product with a nozzle that lets you switch between two spray pressures. The "gentle mist" helps clear everyday congestion and soothes the nose while the "power jet" helps clear tough nasal congestion often associated with colds. An added benefit is that the product can be used for children 2 years of age and older on the gentle mist setting and children 6 years of age and older on the power jet mode.

Spend Time Outdoors

People naturally spend more time indoors when temperatures drop, but there are some benefits to getting outdoors. One is the natural exposure to vitamin D. Sunlight is a natural source of this important vitamin, which plays a pivotal role in immunity. Sunlight also triggers the body to produce serotonin, which boosts your mood, and multiple studies show a strong correlation between mental and physical health.

Fresh air and exercise are also good for your overall health, and exposure to daylight can help keep your circadian rhythms regulated, which in turn promotes better sleep. What's more, acute exposure to cold can trigger your body to produce infection-fighting cells, so you're less prone to illness.

Practice Good Hygiene

It may seem overly simple, but the everyday act of washing your hands can play a big role in preventing illness, especially after you spend time in public places. While out and about, you likely come in contact with many surfaces others may have touched, including door handles, shopping carts, touch screens and menus.

Washing your hands frequently can help prevent you from transferring germs to your body when you touch your eyes, mouth or nose. Also make a habit of wiping down surfaces you touch frequently, such as your keyboard and phone, with disinfectant wipes.

Stay Hydrated

Keeping your body well-hydrated throughout the day can help ensure all your body's systems are functioning as they should. If you're dehydrated, your body can't use the nutrients you consume properly, which affects your immunity. In addition, drinking plenty of water helps flush toxins out of the body before they can cause an infection.

Find more practical tips and products to help manage your health during the colder months at Mucinex.com.

How to Relieve Nasal Congestion

Normally your sinuses are empty except for a thin layer of mucus. When you're exposed to irritating triggers, like bacteria, a cold or flu virus, allergies or environmental triggers like tobacco smoke and dry air, your body responds by mounting an immune response.

The delicate tissues lining your sinuses start to swell, and this, in turn, puts pressure on the underlying tissues in your face, causing painful sinus pressure.

You can relieve sinus pressure symptoms in several different ways, including:

Using a humidifier or vaporizer.
Taking a long, hot shower; it may have the same effect as using a humidifier if one is not available.
Drinking plenty of fluids.
Using a warm compress on your face; resting a warm towel over your sinuses may provide relief.
Irrigating your sinuses. Using a neti pot; saline nasal spray, such as Mucinex Sinus Saline Nasal Spray; or syringe with salt water may help flush debris from your sinuses to relieve sinus congestion.
Sleeping with your head elevated.

If these steps don't work, the next approach is typically over-the-counter medicine. When trying to relieve sinus pressure and nasal congestion, look for a decongestant. A decongestant can help shrink mucus membranes that have swollen in your sinuses, allowing the trapped mucus to drain.

Dirty nails and mouths don’t mix

by Tim Ditman
OSF Healthcare

DANVILLE - Emily Isom has a new year’s resolution for kids and their parents: pledge to keep your hands clean and away from your face to prevent the spread of illness.

Emily Isom

Isom, a certified medical assistant in pediatrics at OSF HealthCare, often sees young people biting dirty fingernails and not washing their hands properly. Here’s a primer:

Nail hygiene

Isom says people of all ages should trim their nails regularly. Once a week for fingernails and once or twice a month for toenails is a good rule of thumb. In between trimmings, watch for dirt and other filthy matter caught under the tip of the nail. Some nail clippers come with a scraper tool to remove that debris. But don’t use your mouth to clean your nails.

“Our nails carry so many germs and bacteria. That’s how people keep getting sick and spreading illness,” Isom warns, referring to putting fingernails in your mouth or on your face. You can also chip teeth and get facial warts and pimples from putting nails on your face, she says.

Some people have long nails, either real or artificial. In these cases, use a nail brush to regularly wipe the nails clean. If you’re at work or school and don’t have a brush, wash the nails thoroughly. Lather warm water and soap on the palms of your hands. Take your fingertips and scratch against the palm of the other hand to get the soap in the fingernail. Do that for 20 seconds. Then, pull down the fingertips to the palm of the same hand and massage the soap in further. Put your hands upside down under hot running water to rinse.

Hand washing

Isom says most people concentrate on their palms when hand washing.

“You need to get in between the fingers, underneath the nails, on the back of the hands, rub your knuckles together and scrub your wrists,” Isom says.

After wetting your hands, scrub all those areas in soap for 20 seconds. Find a song that has a 20-second chorus and hum it while you scrub. Then, rinse under warm water, and dry your hands with a clean, dry towel. Isom also suggests wrapping a paper towel around your hand when touching dirty surfaces on your way out of the bathroom. Use the towel to shut off the faucet and open the door, then throw the towel away after you exit.

If a hand dryer is what’s available, run your hands under the warm air until they are completely dry. Resist the urge to dry halfway and walk out. Isom says that may do more harm than good and attract bacteria faster.

“Bacteria want to live on wet surfaces. They’re attracted to moistness,” she points out.

If a soap and sink aren’t available, Isom says to use sanitizer or wipes that are at least 60% alcohol based. The same process applies – lather or wipe all parts of your hand and wrist thoroughly.

If you have a cut or wound on your hand, like a paper cut, wash with care.

“Get a washcloth wet with warm water. Put soap on it. Then, clean around the cut or wound,” Isom says. “Don’t put [soap] directly into the cut. That could really irritate it.” Handwashing

Convincing kids

Isom is a pediatrics provider and a mother. So, she knows getting kids to wash their hands and mind their nails is easier said than done. Her advice: make it fun.

“When handwashing, sing the ABCs for 20 seconds. Or have them sing to you.” Isom suggests. “Make a chart. Every time they wash their hands, have them put a sticker on the chart. They are going to fall in love with it and want to wash their hands over and over again.”

And remember Simon Says? Isom says it works with her daughter.

“Simon says don’t touch your face,” Isom says with a smirk.

Key takeaways:

Nail hygiene involves trimming and cleaning them regularly and keeping them away from your face.

You should also thoroughly wash and dry your hands and wrists often. Use a paper towel to grab surfaces like a doorknob in a public bathroom.

Don't put soap directly on a wound or cut.

When using sanitizer and wipes, choose ones that are at least 60% alcohol based.

For kids, turn hand hygiene into a game to encourage good habits.

For 2024: New Year's resolutions you should make with your pet

by Kim Salerno
TripsWithPets

WAKE FOREST - As we leap into a new year, pet parents across the U.S. are setting their sights on pawsome resolutions to ensure their furry companions lead happy, healthy, and tail-wagging lives.

TripsWithPets.com surveyed dedicated pet moms and dads to discover their top resolutions for 2024, and the results are in! From health and wellness check-ups to socialization adventures, here's a glimpse into what the pet-loving community has in store for their four-legged family members.

1. Health and Wellness Check-ups (22%)
The leading resolution for 22% of respondents is prioritizing their furry companions' health. Regular veterinary check-ups, a balanced diet, and tailored exercise routines top the list. It's a resounding commitment to ensuring their pets live their best, healthiest lives.

2. Socialization Adventures (20%)
Coming in close behind, at 20%, is the resolution to embark on socialization adventures. Dog parents in particular are recognizing the importance of positive interactions with other pups and humans. From group walks or hikes to meet-ups with other dogs and their people, these adventures are geared toward fostering a sense of community for both dogs and their devoted owners.

3. Plan a Pet-Friendly Road Trip/Explore New Destinations (19%)
Pet-friendly road trips and exploring new destinations secured the third spot, with 19% of respondents eager to hit the open road with their four-legged co-pilots. From charming countryside retreats to beachfront getaways, pet parents are seeking out new experiences that cater to their furry friends.

4. Bonding and Quality Time (16%)
In the fourth position, 16% of respondents are resolved to deepen the bond with their furry family members through dedicated quality time.

Pets

Whether it's trying out new activities together, creating a cozy corner at home, or simply enjoying some quiet cuddles, pet parents are making a conscious effort to strengthen their connection with their pets.

5. Mental Stimulation and Enrichment (9%)
Recognizing the importance of mental well-being, 9% of respondents are focusing on mental stimulation and enrichment for their pets. New toys, puzzles, and interactive activities are on the agenda, ensuring their pets stay mentally sharp and engaged in the coming year.

Honorable Mentions: While the top five resolutions took center stage, other noteworthy resolutions mentioned by the respondents include:

Grooming & Hygiene: A commitment to regular grooming routines, including brushing, bathing, and overall hygiene.

Obedience Training: A dedication to reinforcing basic commands and behaviors, fostering a harmonious relationship between pet and owner.

Update Safety Measures: An emphasis on safety measures, including checking microchips, updating ID tags, installing in-home cameras, and ensuring outdoor spaces are secure.

As we embark on this pawsome journey into 2024, it's heartening to see the unwavering dedication of pet parents to the well-being and happiness of their beloved fur babies. Each resolution is a testament to the strong bond and commitment shared between humans and their furry companions.

Here's to a year filled with wagging tails, wet noses, and endless adventures with our four-legged family members!

Kim Salerno is CEO/Founder for TripsWithPets, Inc. TripsWithPets is a leader in the pet travel industry – providing online reservations at pet-friendly hotels across the United States and Canada.