Dr. Wojo. Healthy Living. Simplified.

I’m willing to bet the majority of you know someone who’s had the flu this year - it’s been a busy season and it’s only November. I’m often asked, “What can I do to keep myself healthy?” - and find that people are surprised by some of the basics they’ve overlooked.

We’ve all heard it before - to stay healthy you need to eat well, exercise, and get plenty of sleep. People get tired of hearing that - but these are the basic building blocks of keeping your immune system in top form. You need to fuel your body, cleanse your body with a good sweat and increased blood flow, and then give it the chance to recuperate. It really does make a difference.

Beyond that, common “mistakes” I’m seeing this year as people try to avoid the flu are as follows.

• Relying too much on hand sanitizer. First, sanitizers may kill germs, but there is no evidence that sanitizers kill viruses; second, your sanitizer should have 65% to 90% alcohol, ethanol, or isopropanol. Third, nothing can replace the effectiveness of soap and water, assuming you’re washing your hands correctly. That means washing right after you cough or sneeze, washing for at least 20 seconds and scrubbing between your fingers.
• Touching faucets and door handles after washing your hands. In public restrooms, it’s especially important that after you wash your hands you don’t touch these handles. You may look silly using your sleeved arm to press on the paper towel dispenser or use paper towel to touch the door handle, but it helps you avoid germs left behind by others. If someone is sick in your household, the same rules apply.
• Binge drinking. A study posted in BMC Immunology found that binge drinking weakens your immune system, leaving you more vulnerable to infection for at least 24 hours. How? Think of how dehydrated you feel after a night of heavy drinking. That dehydration reduces the protective mucus in your nose and throat that traps germs. The researchers also found that alcohol suppresses a protein that plays a key role in activating the immune system.
• Overexercising. Exercise is key to good health, but overdoing it when you’re not feeling well, feeling run down or haven’t been getting enough sleep can actually do you more harm than good. When you do go to the gym, be sure to wipe down equipment before and after you use it. Try to stay a foot away from others, especially those who are coughing or sneezing, and shower to wash away any germs you may have picked up.
• Smoking. N1H1 has a tendency to attack the lungs of susceptible people - that includes smokers. Smoking also weakens your immune system, especially your natural defenses in your nasal passages and lungs.

Overlooking the basics of hygiene and healthy living can place added stressors on your immune system. Stay well.