Avoiding the Nasties this Fall & Winter
Good Hand Hygiene is Your Best Line of Defense Against the Nasties
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💧 Avoiding the Nasties
Simple, Practical Ways to Stay Healthy This Cold & Flu Season
When the temps drop and the sniffles start spreading, it’s only a matter of time before cold and flu season comes knocking. And after the last few years of pandemic scares, I think we all want to do everything we can to stay healthy and keep those “nasties” away.
Unlike bacterial infections that clear up with a quick round of antibiotics, viruses like the flu or common cold have to run their course. You can treat the symptoms, but your body’s immune system does the real work. So why not take it easy on your body and give it a fighting chance before those germs show up?
🧼 Your First Line of Defense: Wash Your Hands
It’s simple, but it works — wash your hands. A lot.
The best way to limit the spread of cold and flu viruses is good old-fashioned soap and water.
Make it a habit to wash your hands when you’ve been out in public, before eating or drinking, and throughout the workday. If you’re on the go and can’t find soap and water, an alcohol-based hand sanitizer will do the trick.
Why is this such a big deal? Because you’re more likely to pick up viruses with your hands than any other way. Sure, someone coughing near you isn’t ideal — but the doorknobs, handrails, and shopping carts are the sneaky culprits.
You touch something… and later, you touch your face. That’s where the trouble starts.
Your nose, mouth, and eyes are perfect gateways for viruses.
So yes — washing your hands isn’t busywork. It’s the simplest, most effective way to keep those germs at bay. Go ahead and give them a good scrub. (Warm water, 20 seconds — hum a country tune if you need a timer. 😉)
🧡 Three Simple Ways to Boost Your Immune System
We all have times when our immune system needs a little extra help. Fall and winter are definitely on that list. Here are three daily habits that keep your defenses strong and steady:
🥦 Eat Plenty of Fresh Fruits & Vegetables
All systems in your body work best when properly fueled — and your immune system is no exception. Stick to a mostly whole-food diet and load up on produce like citrus fruits, broccoli, cauliflower, and kale.
Try to avoid heavily processed foods. They take extra effort to digest, and that’s energy your body could use for better things — like staying healthy or bouncing back faster if you catch a bug.
🚶 Get Some Exercise
Even a brisk daily walk can do wonders for your immune system — especially outdoors where you can breathe some fresh air and de-stress. Stress wears you down, and a tired body gets sick faster. So move a little each day and make it fun — walk with your dog, your grandkids, or just enjoy the quiet.
😴 Make Time for Sleep
If you skip this one, the rest won’t matter much. Sleep is when your body resets, repairs, and recharges. Aim for 7–8 hours a night. Turn off the screens, dim the lights, and make your bedroom calm and cozy.
You’ll wake up stronger, happier, and ready to take on the day.
😷 Keep Your Distance When the Nasties Are Going Around
Cold and flu viruses can only travel about six feet through the air — so if you can keep that bit of distance from folks who are coughing or sneezing, you’re already ahead.
Of course, sometimes that’s easier said than done. We’ve all been stuck in a meeting with a sniffling coworker or waiting room full of sneezers. In those moments, do what you can: wear a mask, wash your hands, and try to move a few seats away if possible.
And teach your family to do the same — healthy habits start at home.
If someone in your circle does get sick, keep up your handwashing and be mindful about touching shared surfaces. Love them, care for them, but protect yourself too.
Lastly, let’s all agree to stay home when we’re under the weather. It’s not just about protecting ourselves — it’s about protecting others. Lead by example and spread kindness, not germs. 🌼
🥗 Stay Healthy Through Good Diet & Exercise
The strongest protection against colds, flu, and whatever else is floating around is simply taking good care of your body.
🥕 Eat Smart
Start small. Cut out sugar and processed snacks, and replace them with whole foods. Have an apple instead of a candy bar, or fix scrambled eggs instead of cereal. The more you do it, the easier it becomes — and before long, you’ll actually crave that baked sweet potato more than a drive-thru burger.
🏃 Move Daily
Exercise doesn’t have to mean a gym membership. A brisk walk, a few light weights, or even some housework with music on full blast counts! The goal is movement and consistency — strong body, strong immune system.
🌙 Sleep Helps You Avoid the Nasties
Think about the last time you were run down from lack of sleep. Chances are, you got sick soon after. Your body’s immune response is slower when you’re exhausted.
During sleep, your body produces antibodies that fight infection — it’s like your internal clean-up crew finally gets a chance to work without interruptions. So when your doctor tells you to “get rest and fluids,” they mean it.
Next time you’re tempted to stay up too late, remember this: sometimes the most productive thing you can do is go to bed. 😴
🌼 Final Thoughts from Mama Kat
You don’t have to live in fear of cold and flu season — just be mindful and give your body what it needs. Wash your hands, eat well, rest up, and keep your distance when the sniffles start spreading.
And remember, a strong immune system starts with how you care for yourself every day — a walk in the fresh air, a plate full of color, a full night’s sleep, and a grateful heart. 💛
Stay healthy, friends — and pass the hand sanitizer! 😉
Howdy there, I’m Kat. I’m so glad your here, WELCOME! I’m a southern gal with a gypsy soul, making North Texas my home!
Married to one amazing man, we have 4 crazy kids, & 4+ crazy cats and the most adorable granddaughter! Pull up a seat, grab a glass of sweet tea & stay awhile!
