As a
nurse, your risk of catching a viral illness from an infected patient
during cold and flu season is high.
Additionally, your line of work
requires that you be out in the community where you could possibly be
exposed to COVID-19 (which shares many similar symptoms with the cold
and flu viruses). Thankfully, there are several simple lifestyle changes
that you can implement to enhance your immune system’s response. Keep
reading to find out how you can protect and improve your health this
cold and flu season. (Continued below.....)
(...Continued.....)10 Ways Nurses Can Stay Healthy During Cold and Flu Season
Eat a Balanced Diet
Did you know that nearly 70% of your body’s immune system resides in
your gastrointestinal system? This means your gut plays a critical role
in keeping you healthy during cold and flu season. You can improve your
gastrointestinal system’s overall health by consuming a balanced diet,
one that is low in fat and sugar and high in protein and fiber.
Furthermore, there are several foods that you can eat to give your
immune system an added boost. Red peppers, for instance, contain three
times as much vitamin C as a Florida orange and shellfish (i.e. oysters,
crabs, lobsters and mussels) are packed with zinc.
Reduce Stress
When your body is under stress, your adrenal glands produce and
release cortisol into your bloodstream. While cortisol plays an
important role in activating your body’s fight or flight response
(critical for high stress situations), it also suppresses the
effectiveness of B-cells and T-cells (critical for destroying viruses
and pathogens). Furthermore, high levels of stress can wreak havoc on
your digestive system, causing ulcers, irritable bowel syndrome and
other unwanted changes. That is why it is extremely important that you
find ways to lower your stress levels during cold and flu season. While
there is no one-size-fits-all approach for stress reduction, breathing
exercises, practicing mindfulness and positive self-talk are all great
ways to help reduce tension in the moment.
Exercise Regularly
In addition to lowering your stress levels, regular acute exercise
(exercise that is moderate to vigorous and lasts less than an hour) has
been proven to improve your immune system’s response. Typically, your
body’s immune cells collect in the organs that are responsible for
killing viruses and pathogens (i.e. your lymphatic system). However,
when you exercise, your blood and lymph flow is increased, resulting in a
higher number of immune cells circulating in your body at a higher
rate. The best part is that you will not need an expensive gym
membership or fancy exercise equipment to achieve this immune boosting
benefit. Walking, running and cycling are all types of acute exercise
that will produce the desired result.
Get Enough Sleep
When you’re working 12-hour shifts and attending to the needs of your
family and home, it can be difficult to pencil in an eight-hour
appointment with the Sandman. While getting an adequate amount of rest
is important all year long, it is especially important during cold and
flu season. When you’re sleeping, your body releases cytokines that
stimulate the immune system to fight foreign pathogens. Production of
these protective cytokines is decreased when you cut your sleep short.
Additionally, restful sleep bolsters the production of T-cells,
responsible for destroying cells infected by viruses and pathogens. Help
your body help you. Go to sleep.
Take Your Vitamins
While we generally think of vitamin C as the “go-to vitamin” of cold
and flu season, there are several other vitamins that, when taken
properly, improve your body’s immune function. For instance, vitamin D
does so much more than support bone health. It has also been shown to
enhance the function of immune cells, such as T-cells and macrophages.
Additionally, vitamin B6 is responsible for producing white blood cells
and T-cells and supporting the immune system’s biochemical reactions.
And vitamin E is a powerful antioxidant that helps the body fight off
infection. These three vitamins are just the tip of the iceberg.
Before taking any vitamin supplements, we recommend consulting with your doctor on the appropriate dosages and frequency.
Get Outside
As the weather grows cooler, people tend to congregate indoors where
it is nice and warm. However, staying out of the elements can be
detrimental to your health during cold and flu season for two reasons.
First, as people spend more of their time inside, the likelihood of
getting a virus from someone else is increased, especially in buildings
with poor ventilation systems. Second, scientists believe that when we
are outside, we breath in phytoncides (airborne chemicals produced by
plants) that increase our white blood cell count. Therefore, spending
time in the great outdoors prevents possible exposures and improves our
immune health. Also, it’s much easier to exercise outside and our bodies
naturally produce vitamin D when exposed to sunlight.
Wash Your Hands
No article on staying healthy during cold and flu season would be
complete without a reminder to wash your hands. While hand washing is a
best practice that many nurses readily follow, simply lathering up with
soap and water is not enough. Outlined below is the proper handwashing
technique for healthcare professionals:
• Use lukewarm running water to wet your hands.
• Apply soap and rub your hands together to work up a lather.
• In addition to rubbing your palms together, be sure to wash the
back of your hands, your wrists, between your fingers and under your
nails.
• Proper handwashing should take no less than 20 seconds (or the
amount of time it takes to sing the ABC’s or Happy Birthday twice).
• Rinse your hands starting at your wrist. Let the water run off your fingertips. Be sure to rinse away all the lather.
• Dry your hands well with a clean paper towel. Use the paper towel to turn off the faucet and open the door.
Wash Your Scrubs
Throughout your day as a nurse, you encounter a variety of patients
that are managing a variety of health conditions. While you undoubtedly
understand and embrace the importance of good hand hygiene as part of
these interactions, have you ever considered the importance of good
scrub hygiene? Common bacterium and viruses can live on surfaces for
hours, days, weeks or even months. That is why it is important to
properly disinfect your scrubs during cold and flu season.
To properly disinfect your scrubs, first wash them inside out with
cold water and detergent on a normal setting. Once you are sure that
your scrubs are free from any stains, they need to be washed again with
hot water and a color safe bleach. After they have been washed, scrubs
should be put in the dryer on the highest heat setting for 30 minutes to
ensure that any remaining contaminants are killed.
Get a Flu Vaccine
The flu shot is your first line of defense when it comes to warding
off the constantly evolving flu virus. While not an absolute guarantee
that you will not contract a strain of the flu, individuals that are
vaccinated experience significantly shorter periods of illness when
compared with those who do not receive the vaccine. After the vaccine
has been administered, it can take up to two weeks for your body to
build immunity. Most health experts recommend getting the flu shot by
the last week of October to ensure that your body has acquired immunity
before the peak of flu season (typically December through February).
Stay Home
If you find yourself sick this cold and flu season, staying home is
your best option for regaining optimal health quickly. While you are
home convalescing, make sure that you are getting plenty of rest and
drinking lots of fluids. While making the decision to stay home is never
an easy one, it is important to remember that you will do more harm
than good by going into work sick. Additionally, you’ll be able to
return to work more quickly and you’ll be more productive at work if you
take the time to heal first.
The content of this blog post is intended as general information
only. For more detailed personal advice, contact a qualified medical
practitioner that is familiar with your medical history.
