Easy, effective ways to stay healthy during respiratory virus season

As respiratory virus season arrives in the fall and winter, basic hand hygiene remains one of the most important ways to protect yourself.

Regular hand-washing is a simple habit that can help stop germs from spreading and reduce the risk of seasonal illness.

After coughing, sneezing or blowing your nose, droplets can easily end up on your hands, which is why washing up afterward is especially important when dealing with cold or flu symptoms.

“Washing hands for 20 seconds with warm water and soap, making sure to massage soap between fingers, nails, and front and back sides of your hands, can help,” says Dr. Summer Allen, a Mayo Clinic family physician. “It can prevent illnesses such as diarrhea/GI and/or respiratory bugs.”

Allen says the best way to stay well during respiratory illness season is to build healthy daily routines, including good hand hygiene, enough sleep, balanced nutrition, and a healthcare plan that matches your personal goals and priorities.

“Consider speaking with your primary care clinician regarding your healthcare goals and the immunizations available to you,” says Allen.

She says hand-washing should not be viewed in isolation, but as a key part of overall wellness. In the broader picture of staying healthy, she points to its role in preventing illnesses that can disrupt sleep and affect eating habits and nutrition.

What are common hand-washing mistakes?

Allen says avoiding seasonal illness takes attention to detail.

Even with good intentions, people often make mistakes in their hygiene routine without realizing it.

When trying to avoid cold and flu symptoms, Allen points to a common oversight.

“Often, the length of time and/or forgetting to cover all surfaces of their hands and fingers or using their clean hand to turn off the faucet can be something that is missed,” says Allen.

She adds that if soap and water are not available, a hand sanitizer with at least 60% alcohol is the next best option.

How should you wash your hands?

To wash your hands properly, follow these steps:

• Wet your hands with clean, running water.
• Apply any kind of soap, and lather well.
• Rub your hands vigorously for at least 20 seconds. Remember to scrub all surfaces, including the backs of your hands, wrists, palms, between your fingers and under your fingernails.
• Rinse well.
• Use a clean towel to turn off the faucet and dry your hands.