My first cold of the season has come and gone, but as a New York City dweller, where exactly it came from is anyone’s guess. Could be the subway, could be my barre studio or could be any of my three kids, two of whom share communal tables with other (coughing) kids in crowded public schools.
Sure, no matter where you live, you’re not immune to the cold and flu. But urban dwellers face an unusual onslaught of viruses and bacteria because we take public transportation and live and work in close spaces. If you’re one of them (and even if you’re not), here are some tips for staying healthy all season long:
1. Wash your gloves regularly.
During the cold months, my gloves serve double duty: They keep me warm and shield my hands from germs on the subway poles. But the gloves themselves pick up bacteria and viruses — and when you casually wipe your runny nose with a gloved finger, you’re transferring those germs right to your nasal passages. Yuck!
[See: Can You Trust Your ‘Yuck’ Reflex?]
Make it a habit to wash your gloves weekly. Let them air dry if they’re wool to avoid shrinkage. And, when you come in from the cold and wet weather, let gloves air dry instead of shoving them back in your coat pockets where germs can thrive.
2. Get your flu shot.
This is a no-brainer, but some folks always put this off. Don’t be one of them since getting a flu vaccine doesn’t just prevent you from the flu, but also your loved ones, your roommate(s), the cashier at the bodega and the person sitting next to you on the bus. Don’t you hope they’ve done the same?
3. Eat good bugs.
It is well-documented that probiotics help boost the immune system. Yogurt is a great option, but if you can’t digest dairy (or don’t like yogurt), try sauerkraut, kimchi or fermented probiotic drinks and shots to keep symptoms at bay.
4. Wipe down your tech.
We pick up our smartphones 46 times per day on average — and even more if you’re 18 to 24 years old, according to a study by Deloitte. Us car-less city folks may rely on them even more for car services like Uber, as well as meal, laundry and grocery delivery apps.
All of this touching leads to a pretty grimy and germ-ridden surface. In fact, a study out of the University of Arizona found that our phones carry 10 times more bacteria than most toilet seats. And we hold these things to our faces! Keyboards aren’t far behind, harboring three times more bacteria than your potty. First, don’t take your phone into the toilet with you. Second, disinfect all tech surfaces regularly with gadget-approved wipes.
[See: Do You Really Need to Cover the Toilet Seat With Paper?]
5. Wash your paws.
I know we all learned this in daycare, but it bears repeating: Washing hands properly with soap and water is the best way to fight germs. And of course, if you can’t get to a bathroom, hand sanitizer is your next best mode to rid your hands of germs.
6. Stick to a sleep schedule.
As you probably learned firsthand in college, lack of sleep will eventually lead to getting sick. You might be older and wiser now, but work deadlines, travel, noisy neighbors, ambulances, holiday festivities and kids can all wreak havoc on the quality and quantity of your sleep, leaving your immune system out in the cold.
Make it a point to wake up and go to bed at approximately the same time every day. Use blackout curtains, turn off tech and go easy on the booze. While alcohol may cause you to drift off faster — and can be more readily available in cities where the closest bar is yards away and open until 4 a.m. — drinking disrupts the normal sleep cycle and can leave you wide awake at 3 a.m.
7. Sweat it out — outside.
The short, cold days may spur you to move your outdoor runs and walks to the gym, but a study released this summer found that outdoor walks improved participant moods more than indoor walks on a treadmill. Since many of us are affected by seasonal affective disorder, or SAD, it’s likely worth layering up (and finding that precious plot of greenery in a concrete jungle) to keep at least some of our workouts in the great outdoors.
8. Eat smart.
Even though you might rather tuck into a brownie and a glass of wine, it’s more important than ever to invest in nutrient-rich foods this season. Focus on vitamin D, which is essential for your immune system to function (most adults need 600 units per day); vitamin C, which can help shorten the amount of time a cold keeps you down for the count (adults need between 75 and 90 milligrams a day); and choline, which supports communication between your brain and muscles to keep your muscles “awake” and active even when you’re feeling sluggish (men require 550 milligrams a day and women need 425 milligrams).
Don’t let those numbers overwhelm you: Some foods can help you double up on these key nutrients. For example, 1 cup of cooked Brussels sprouts contains almost 100 milligrams of vitamin C, as well as 63 milligrams of choline. And a large egg (with yolk) provides 40 units of vitamin D plus 147 milligrams of choline.
9. Walk smart.
Once the cold and snowy weather hits, another urban risk rises — falling on the ice. According to the Bureau of Labor Statistics at the U.S. Department of Labor, 42,480 workplace injuries and illnesses involving ice, sleet or snow caused at least one day of missed work in 2014. New York happens to have a particularly high rate of falls on ice and snow, followed by Pennsylvania and Michigan.
[See: 8 Secrets of People Who Don’t Get Sick.]
Don’t stop walking; instead wear boots with rubber soles that have a raised tread to help grip on slippery surfaces. Bundle up, but don’t obscure your vision. It might be better to wear a neck gator or tightly wrapped scarf than a stylish infinity scarf, which may block your vision. If you need to carry home shopping bags (in addition to your usual purse or briefcase), try to distribute the weight evenly on both sides to avoid an imbalance, which can cause you to fall on slippery streets and sidewalks.
Here’s to a happy and healthy holiday season — wherever you are!
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Live in a City? These Cold and Flu Prevention Tips Are for You originally appeared on usnews.com
