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It seems impossible to jump more than 10 cars - Can you enjoy this season cold and influenza to come? A typical cold and influenza year is still difficult and impacting our most vulnerable populations, but 2020 already has health problems such as the mask wearing, social distance and more remote work. But there are choices that you can do now that this could make this season less difficult, healthier and even defining the norm for future joy in winter.

And since I get a lot of patient questions (friends and families too) on ways to navigate this cold season and unusual influenza that is eclipsed by a pandemic, here's what I tell them.Read on and ensure your health and health of others, do not miss these Without signs that you have already had coronavirus.

I recommend that all my patients get the quadrivalent flu vaccine and special intense if you have more than 65 years. Our immune systems decline in response to antigens we age at age 65, we need more antigen. Do not get it within 65 years, as you risk reacting with a side effect of pain and fever. The influenza vaccine of less than 65 years stimulates your immune system with safe (non-living) safe viral particles that protect you with 4 strains of the flu. It takes 10 to 14 days for a growing concentration of antibodies, which culminates at 5 to 8 weeks, then begins to decrease. For this reason, the best time to get your vaccination is now (but, in any case, do it at the end of October). This year, you may need two - the second at the end of January, depending on the flu season.

TheCDC Warning that constant sleep deprivation can lead to chronic diseases, such as depression, obesity, heart disease and type 2. drowsiness can also cause errors at work, car accidents and swings. unpleasant mood. Sleep tooRefreshes the immune system and if you are exhausted, you are much more likely to get a viral infection. Therefore, bOf course, you do not skip on it, even if the last season ofBillion is irresistible.Most people need 6 to 8 hours of sleep. If you have problems getting as much trying to avoid screen screens and go to bed and wake up similar hours every day. You can also try15 minutes of meditation - it helps.

Food and supplements are a relationship, such as marriage. You will not marry someone who was trying to kill you, you should not eat food that does it. Just eat foods you love and love your body and brain.

If you have a slight vitamin D disability, you may be more likely to contract the flu according to astudy published in theBmj. Curcumin is another nutrient that supports health and could have antiviral and anti-bacterial properties. Collostrum bovine has data that suggests that it decreases upper respiratory tract infections in athletes so that I recommend colostrum supplements this cold and influenza season. Chicken soup and vitamin C (200 mg at the beginning and only four days) can reduce the duration of about 50% of common respiratory infections that can be confused with or predisposed to other viruses. I take and advise my patients to take 2,000 vitamin D-3 units daily to avoid vitamin D deficiency until a doctor measures the amount of patients in their blood (I target 35 to 80 ng / ml )

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Another nutrient to consider in your diet for your immune system is garlic! It's not just for killing more vampires. Garlic has been used to combat infectious diseases for centuries andrecent studies Support the effects of garlic and its extracts in a wide range of applications.Garlic is also effective against many types of bacteria, including Salmonella, E. coli and Helicobacter. More importantly: Garlic is easy to add to your food.I still advise people to talk with their primary care provider before starting a supplement program to compare their vitamins and prescription drug supplements that they could take for all interactions. A personalized program offering this feature isPersona Nutrition (Complete disclosure:I am a counselor for them, so I'm biased).

Embrace moderate short-term stress. Ato study Published inImmunological researchfound that short-term stress can improve the expression of immunoprotective responses. This means that anti-infection agents can be increased with short-term stress. On the other hand, chronic stress can remove the protective immune response. Turn towards respiratory exercises intentionally.

Support your immunity by just finding the right balance of exercises - the key is not to do it too much than exercise for more than two hours in a row can make you more vulnerable to most viral diseases. The riders have an increase of three weeks of colds and influenza within three weeks after completing a marathon.

AlwaysWear your face mask and decontaminate the daily. Make sure you wash your hands before and after eating. It is better to use antibacterial soap instead of geldisinfectants of the hand. However, if you do not have the possibility of soap and water, you must use what you have available.

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Clean your fabric regularly or surgical facial mask. An easy way to decontaminate is to spray it with a hydrogen peroxide and let it rest for several hours until it dries. I do not recommend spraying the mask with a disinfectant as a prolonged exposure of residue accumulation on your skin can be harmful. Vapors can be irritating. If you can get it, get a real N-95 mask - it's a lot more protective for others and for you too. You can clean those by heating 165 degrees for 20 minutes.

I can not emphasize that: please, get your influenza shot. During my 40 years of medical experience, there was no year that I did not recommend my patients obtained the influenza vaccine. This is very important this year and you can get it as social distance - in a tent, outside, with a mask. In the coming weeks, there will be a new ash test test if you suspect that you have RSV, influenza (A / B) or COVID-19.And to cross this pandemic with your healthiest, do not miss these35 places you are most likely to catch Covid.

Michael Roizen, MD, Head of Emeritus Well-being, Cleveland's Clinic, President ofPersona Nutrition'sMedical Advisory Council and Co-author of the"What to eat when the cookbook"Available on October 20th.