Nobody wants to get sick, but somehow we always do. Here are everyday mistakes to break and what you could be doing to stave off sniffles.
1. You wash your hands wrong
You know the importance of hand-washing for warding off germs, but you might not realize you’re probably washing your hands wrong, and not often enough. “Washing hands with mild soap and warm water for 20 seconds or more is the correct technique,” says Matthew Mathias, MD, a family medicine doctor at Duke Health in Durham, North Carolina. “Repeating the ‘ABC’ song in your head twice while washing your hands can help people get the timing down.”
2. You binge-watch Netflix
Binge-watching may make you more tired than ever, and a lack of sleep can weaken your ability to fight off colds. “Lack of sleep has an adverse effect on your immune system, decreasing your number of white blood cells, T-cells, and antibodies that fight infection,” says sleep expert Richard Shane, PhD, and creator of the Sleep Easily method. “Studies show when people who have insufficient sleep are exposed to a cold virus, they get infected with the cold more—and take longer to recover—than people who have sufficient sleep,” Dr. Shane says.
3. You always take the elevator
If you always take the elevator, your lack of exercise could up your risk for a cold. “Moderate exercise boosts circulation, enhances energy, and fights against illness,” says Erin Palinski-Wade, RD, CDE, author Belly Fat Diet For Dummies. According to the National Institutes of Health, physical activity may help circulate your white blood cells that fight infection, as well as flush out bacteria from the lungs and airways to reduce your risk of a cold. Plus, elevator buttons are covered in germs.
4. You hit the mall on big shopping days
There are probably a bunch of ways you’re doing Black Friday all wrong, but the biggest mistake could be hitting the mall to begin with. The more crowded the area, the more likely you are to come in contact with cold germs. “During the holidays, I find that the frenzied pace of life guides people toward making bad decisions about a variety of things, including the decision to go shopping despite being ill,” says Dr. Mathias.
5. You’re using the wrong hand sanitizer
You don’t need to use antibacterial soap or hand sanitizer to stay germ-free, especially since colds are caused by viruses. Plus, antibacterial products could actually kill good bacteria too, and lead to antibiotic resistance, according to the U.S. Food & Drug Administration. If you can’t wash your hands, which the CDC says is the best way to clean them, use an alcohol-based hand sanitizer that contains at least 60 per cent alcohol, advises Partha Nandi, MD, a gastroenterologist in Detroit, Michigan, and author of Ask Dr. Nandi.
6. You’re a close talker
Up there with the ABCs of cold and flu prevention is to keep your distance from sick people, which the CDC recommends. “Avoid standing within five feet of someone who you think may have a cold for more than five minutes,” Dr. Mathias says. It might be even better to keep your distance in general because you never know who may be coming down with something.
7. You bite your nails
You’ll want to try these tricks to stop biting your nails for good after learning that the habit can make you more likely to get sick. “Nail-biting and touching your face introduces micro-organisms into your body through your nose, mouth, or eyes, where they take hold and invade the rest of your system,” Dr. Mathias says. Germs can linger under fingernails, which could mean you’re literally chowing down on them.
8. You have that extra glass or two of wine
“While alcohol can help you fall asleep faster, it interferes with deep, restorative sleep,” which is needed to prevent illness, Dr. Shane says. “Alcohol blocks the REM phase of sleep, and causes you to wake up too early, with your heart beating more quickly, which makes it harder to fall back to sleep.”
9. You indulge your sweet tooth
Sugar can be addictive and have negative impacts on more than just your waistline. “A diet rich in sugar may impact the balance of intestinal flora in your gut, which plays a major role in the immune system,” Palinski-Wade says. “A high-sugar diet may throw off the balance of healthy bacteria in the gut, which in turn may have a negative impact on the immune system and increase your chance of getting sick.”
10. You hit the gym for intense workouts
It is possible you’re working out too much or too intensely, which could take its toll on your immune system. “The body produces stress hormones, such as adrenaline and cortisol, during exercise that temporarily weaken the immune system,” Palinski-Wade says. “Very intense exercise on a regular basis may increase the amount of stress hormones in the body and impact white blood cells, weakening the immune system” and causing you to get sick.
11. You don’t wipe down machines at the gym
You don’t want to be that annoying sick person at the gym—but you never know when one might have used that treadmill before you, so it’s important not to skip your gym-cleaning routine. “Practice wiping down all equipment with an alcohol-based wipe before and after using it, and wash your hands before eating or drinking,” Palinski-Wade says. “Bring your own water to the gym to reduce having to use the water fountain and potentially picking up germs.”
12. You let work stress you out
Could stress be making you sick? Research has shown that people under chronic stress are more likely to catch a cold. “Psychosocial stressors have been shown to increase your susceptibility to illness,” says Erika Martinez-Uribe, MD, Piedmont Physicians Internal Medicine in Newnan, GA. “This has been shown to be true for heart disease and also for infection such as respiratory infections, or the common cold.”
13. You slack on cleaning
You probably don’t wash everyday items nearly enough, including those that can harbour cold-causing germs at your home or office, like your cell phone, doorknobs, remotes, light switches, and keyboards. “Our hands become one of the most common means by which infectious agents transfer from person to person,” Dr. Mathias says. “Anywhere we touch—door handle, sink brim, keyboard or mouse—will harbour micro-organisms for some period of time, and therefore cleaning these surfaces frequently will help reduce the spread of disease.”
14. You’re a clean freak
But, there is such a thing as being too clean—in fact, there are some germs we couldn’t live without. Plus, “cleaning too often, or treating your hands too harshly can cause skin breakdown,” Dr. Mathias says, which can make it more susceptible to germs. “Your skin is a living organ and needs to be intact to do its job effectively. Rubbing or washing your hands until they crack, or become raw defeats that purpose.
15. You hate drinking water
You might need these genius tricks to guarantee you’re drinking enough water because, if you don’t, you might be raising your chances of getting sick. “Drinking too little fluid can lead to dehydration, which can impact energy, sleep, and your body’s ability to process and remove toxins,” Palinski-Wade says. “When this is impaired, the immune system is naturally weakened, which may increase the risk of illness.
16. You stop at fast-food joints
While the occasional unhealthy fast-food meal is OK, if you make a habit it could wreak havoc on your body, making you more susceptible to colds. “Eating a diet rich in processed foods, high in refined carbohydrates, saturated fats, and sugar may increase inflammation and possibly alter gut bacteria, which may weaken the immune system,” Palinski-Wade says. “Eating a diet rich in produce, complex carbohydrates, such as beans and lentils along with whole grains, fish, and plant-based fats provide the body with an abundance of antioxidants that may aid the immune system.”
17. You breathe wrong
Learning healthy breathing can reduce stress, but there’s another way you could be breathing better, too. A study from MIT found that droplets from sneezes and coughs can travel distances greater than previously thought. So especially if you hear someone sneeze or cough, “breathe out when walking past and breathe in after they pass,” Dr. Nandi says.
18. You use the railing
Can you guess the public objects with the most germs? Anything lots of people have touched, like handrails, ATM buttons, and grocery cart handles are full of germs, so try not to touch them directly or wash your hands right after. “Avoiding touching these areas in public spaces can be tricky,” Dr. Mathias says. “I’ve taken to using the back of my hand, elbow, or knuckle when possible instead of my fingertips, which have a tendency to make their way toward my face and put me at risk for catching an illness.”
19. You don’t carry your own pen
Having your own special pen might make you a better writer—and a healthier one, too. Think about the number of times you have to sign something for everyday errands (receipts, bank slips) and how many other people have used the same pen. “Touching objects can potentially pick up the cold virus from others who are infected,” Dr. Nandi says. “The problem is you may touch your eyes, mouth, nose, and pass the virus into your body—one of the easiest ways these germs come into our system and make us sick.” Next time, bring your own!
20. You shake hands
Ever wonder why Queen Elizabeth always wears gloves? It’s partly to protect her hands from germs when shaking hands with so many people. “Colds are typically caused by viruses that are spread human to human, hand to hand, air droplet to air droplet,” Dr. Mathias says. “If you need to have contact with a person who has a cold, wash your hands afterward.” Or, Dr. Nandi suggests avoiding handshakes altogether.
