¿Conoce las mejores fromas de ayudar a prevenir la gripe? Este año, proteja a su familia de las enfermedades con un poco de entrenamiento antes de la temporada de resfríos y gripe.
- 1. Help maintain your immune system.
Un sistema inmunológico saludable es la mejor protección contra la temporada de resfríos y gripe. Mantenga altas las defensas naturales de su familia con estas sencillas tácticas:
- Avoid stress.1 Studies show that stress hampers your ability to stay healthy, especially during cold and flu season, so anything you can do to combat stress helps fight germs. Trate de hacer una pequeña meditación durante el día: simplemente cierre los ojos y concéntrese en la inspiración y espiración por unos minutos.
- Stick with a bedtime.2 When you consistently log seven to eight hours of sound sleep a night, your body has the chance to repair cells and maintain your immune system. Learn more.
- Eat right and exercise.3 Nutritious foods, such as a healthy variety of fruits and vegetables as part of a balanced diet, give your body the nutrients it needs. Also, physical activity may help. A common recommendation is to shoot for 30 minutes of moderate activity at least three times a week.
- Get a flu shot.4,5 According to the US Centers for Disease Control and Prevention (CDC), the single best way to prevent getting the flu is to get a flu shot each year. Flu vaccination can be an effective means of preventing infection, particularly for those over 65, pregnant women, and anyone with a compromised immune system. The best time for vaccination is in early autumn when the flu season starts and supplies of the vaccine are more readily available. Your doctor or healthcare provider can offer advice on vaccination for your family against currently active strains of flu. Learn more about the flu shot.
- 2. Fight germs.6
When you keep germs away during cold and flu season, you can lower your risk of getting sick. Pruebe estos sencillos hábitos para evitar los dolores de garganta y que se le tape la nariz:
- Lávese las manos. Hable también con sus hijos sobre la importancia de hacerlo. Un lavado de manos típico - antes de las comidas, después de ir al baño o cada vez que tose, estornuda o se sopla la nariz - debe durar 20 segundos. It’s roughly the amount of time it takes to sing “Happy Birthday” twice in your head.6
- Lleve reservas. According to the US Centers for Disease Control and Prevention (CDC), alcohol-based hand sanitizers can help keep hands clean when soap and water are not available.6 Keep a small bottle of hand sanitizer in your purse—you will have a way to help keep your hands free of germs even when you’re on the go.
- Limpie su escritorio. Es un foco de gérmenes en la oficina. Invest in some alcohol-based disinfectant wipes and clean your desk, keyboard, mouse, and phone frequently.7
For additional tips on fighting germs, the CDC offers the “An Ounce of Prevention” brochure.
- 3. Prepárese para los síntomas del resfrío y la gripe.
A pesar de sus mejores esfuerzos, puede ser difícil pasar la temporada de gripe y resfríos sin que alguien de la familia se enferme. Tenga artículos básicos guardados incluso cuando todos gozan de buena salud:
1
Eccles R., Weber O., Editors. Common Cold. Birkäuser Advances in Infectious Disease Series. Series Editors: Schmidt, A., Weber, O., Kaufmann, S.H.E. Ch: Etiology of the common cold: Modulating Factors by Doyle, W., Cohen, S. p. 159, 2009 Birkäuser Verlag, Basel/Switzerland.
2
Cohen, S., Doyle, W., Alper, C.M., Janicki-Deverts, D., Turner, R. Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine. 169(1): 62-67. 2009.
3
Centers for Disease Control and Prevention (CDC). Seasonal Influenza (Flu)-Preventing the Flu: Good Health Habits Can Help Stop Germs. Available at:
http://www.cdc.gov/flu/protect/habits.htm. Accessed March 2011.
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7
Centers for Disease Control and Prevention (CDC). Seasonal Influenza (Flu)-How to Clean and Disinfect Schools to Help Slow the Spread of Flu. Available at:
http://www.cdc.gov/flu/school/cleaning.htm. Accessed 9 November 2011.
