Shorter days, changing leaves, football season and cooler weather can only mean one thing: Cold and flu season is coming.
No matter how well you think you're protecting yourself this year, there's always more you can do to stave off sickness — especially if you work in an office in close quarters with others who may be contagious.
What can you do to stay healthy at work this year? Cathy Lux, a Dallas-based pediatric nurse practitioner, shares some of her top advice.
1. Get a flu shot
If you haven't gotten your flu shot yet, you should. Health officials are saying this year's vaccine is expected to be more accurate than last year's, which wasn't exactly on the mark for many people who got it and still fell ill to the virus.
That happened because the circulating strains mutated away from the predicted three or four strains contained in the vaccine, called a "drift," Lux said. Either way, you're still probably better off getting it.
The shot is required annually because your body needs booster doses to maintain resistance and because the circulating strains may change, Lux said. Additionally, it can help protect others around you, such as people with weakened immune systems or infants, who can't get the flu shot.
2. Practice simple hygiene
The first direct mode of spreading a virus happens when you inhale airborne droplets spread by someone's cough, sneeze or breath, which can be suspended in the air for an hour or longer, Lux said.
She recommends that you avoid touching your face, minimize contact with symptomatic people and wash your hands often with soap and water or hand gel. Any kind of soap will do — in fact, a recent study published in the journal of Antimicrobial Chemotherapy found that antibacterial soaps are no more effective than regular soaps.
Additionally, maximize your immune system's defenses by getting enough sleep (another recent study found sleeping at least seven hours per night is your body's best defense against the common cold), exercising and eating healthy.
3. Encourage sick employees to stay home
Your office's productivity can take a drastic hit if illness gets spread around, so it's worth it to let people take a sick day or work from home if possible, Lux said.
People are contagious for about a day before showing symptoms and about five to seven days after the illness shows up, Lux said. The CDC advises staying home until you're fever-free for 24 hours without medication.
4. Maintain a healthy level of nutrients
Vitamin C is an essential nutrient that helps keep your immune system strong, Lux said. Although a few studies have associated high doses of the vitamin with a slight reduction illness, it's not a consistent finding. Either way, you can't go wrong with drinking your OJ every day, she said.
Vitamin D also helps your immune system, and many people are deficient, she said. Many types of fish, eggs, tofu and some dairy products are good sources of the vitamin.
So while there's lots you can do to gear up for cold and flu season, Lux says maintaining a healthy immune system plus getting a flu shot is really your body's best defense for staying well.
Your co-workers will thank you for it.
