Managing Respiratory Virus Season!

As fall settles in, so does the respiratory virus season, with illnesses like the common cold, flu, and even COVID-19 making their rounds. Staying healthy is key to maintaining your academic and social life. Here are some tips to protect yourself and others this season.

1. Boost Your Immune System

• • Eat Nutrient-Rich Foods: A balanced diet, especially one rich in vitamins C and D, zinc, and antioxidants, can give your immune system a boost.
    • Here are some examples:
      

      Vitamin C

      1. Citrus Fruits: Oranges, lemons, limes, grapefruits
      2. Berries: Strawberries, raspberries, blueberries
      3. Bell Peppers (especially red ones)
      4. Kiwi
      5. Broccoli
      6. Brussels Sprouts
      7. Papaya

      Vitamin D

      1. Fatty Fish: Salmon, mackerel, sardines
      2. Egg Yolks
      3. Fortified Foods: Dairy products, orange juice, plant-based milks
      4. Mushrooms (exposed to sunlight; e.g., maitake, portobello)
      5. Cod Liver Oil

      Zinc

      1. Shellfish: Oysters, crab, and lobster
      2. Meat: Beef, pork, and lamb
      3. Pumpkin Seeds
      4. Chickpeas and Lentils
      5. Nuts: Cashews, almonds, and peanuts

      Antioxidants

      1. Berries: Blueberries, strawberries, blackberries, raspberries
      2. Dark Leafy Greens: Spinach, kale, collard greens
      3. Nuts and Seeds: Walnuts, pecans, chia seeds, flaxseeds
      4. Green Tea
      5. Dark Chocolate (70% cacao or higher)
      6. Tomatoes (rich in lycopene)
      7. Carrots (high in beta-carotene)

      Integrating a variety of these foods can help maintain a nutrient-rich, antioxidant-loaded diet.

• Stay Active: Regular exercise helps keep your immune system in check, so consider a quick daily workout.
• Sleep Well: Aim for 7-8 hours of quality sleep per night to help your body recover and stay resilient against infections.

2. Practice Good Hygiene

• Wash Your Hands Frequently: Regular handwashing with soap for at least 20 seconds reduces the spread of viruses.
• Cover Coughs and Sneezes: Use tissues or your elbow to cover your mouth and nose, helping to protect those around you.
• Avoid Touching Your Face: Many viruses are transmitted when we touch surfaces then our face, so keep this in mind.

3. Stay Up-to-Date with Vaccinations

• Get the Flu Shot: This is a simple way to reduce your risk of serious flu symptoms.
• COVID-19 Boosters: If eligible, consider getting a COVID-19 booster to help protect against severe illness.
• Our campus flu and COVID vaccine clinics have ended for the year but they local pharmacies have the vaccines available and the closest is Walmart Pharmacy.

4. Mask Up in High-Risk Situations

• Use a Mask When Necessary: Especially in crowded or poorly ventilated areas, wearing a mask can be a simple way to prevent the spread of respiratory viruses.

5. Practice Respiratory Etiquette

• Keep a Personal Tissue Pack: If you’re feeling a little under the weather, use tissues to sneeze or cough into, and dispose of them right away.
• Avoid Close Contact with Sick Individuals: If someone around you has a respiratory illness, consider keeping some distance.

6. What to Do If You Feel Sick

• Isolate and Rest: Limit your interactions, rest, and focus on fluids. Isolation is important to prevent spreading illness to friends and classmates.
• Visit Health Services if Needed: Holy Cross Health Services is here for you. If your symptoms worsen or you’re concerned about a respiratory infection, reach out for medical support.

7. Stay Informed 

• Watch for Campus Health Alerts: Health Services provides updates on outbreaks or recommendations via Instagram @hc_healthservices and on Ignite!