6 Simple Ways to Avoid Getting Sick at the Office

It’s winter, so it’s the time of year when most people spend the majority of their time indoors and statistics show that people tend to get sick more often. This is partly because we live with both colder temperatures outside and drier temperatures inside, which helps germs survive. Some research suggests that there are shifts in our immune system too with seasonal changes.

If you work in a busy office with dozens of people, or in a large space with hundreds of other people, all who are seated in close proximity, it can be hard to avoid catching any cold or blue “bugs” that are going around.

But, the situation is not that precarious if you are aware of some good practices for taking care of yourself. Of course, the most sensible thing would be for people to stay home when they are sick, but many people come to work anyway because they can’t afford the time off.

Here are 6 easy ways to protect yourself against getting sick:

• Get enough sleep

Sometimes it is easy to forget the basics of good personal health. We all need sleep, and for most adults that means getting an average of about 7 to 9 hours hours per night. If you cut back on your sleep for any number of reasons, you will feel more fatigued during the day. Ongoing lack of sleep can reduce your immune system’s ability to fight off diseases. Your resistance to germs is lower.  Drinking coffee and other drinks with high caffeine levels, like energy drinks will also cause lost sleep.  Even using electronic devices excessively can interfere with your normal sleep patterns. Sleep needs usually vary from person to person, but getting the right amount of sleep can make a big difference in how you feel every day and how productive you are at your job. There are also products designed to help your sleep habits.

• Drink lots of water

Most people do not drink enough water, and this is an essential part of being healthy.  Your body needs at least 8 to 10 glasses of water every day, and some people say even more. When you don’t drink enough water, your body can get dehydrated, you can suffer from constipation, and lack of water can affect your ability to think clearly and stay alert.  Water is needed to help your kidneys function properly. It helps flush out the waste that naturally builds up in your system. Even mild dehydration can have adverse effects on mood and energy levels. Some of the signs of dehydration are: bad breath, muscle cramps, dry skin, fever and chills, headaches and cravings for sweets. The Institute of Medicine recommends 12 cups of water per day (2.7 liters) for women and 15 cups (3.7 liters) for men. It’s a good practice to keep a water bottle at your desk and drink from it often.

• Wash your hands

It should be easy to remember that one of the best defenses against disease is simply to wash your hands.  You should wash your hands numerous times throughout the day, in addition to after eating and after using the restroom. A large portion of germs that we all get, come from hand to mouth connections and from everything we touch.  Most people are not even aware of how many times a day they touch their faces with their hands. Hand washing must be thorough to be effective. There are five steps: wet, lather, scrub, rinse, and dry. Make sure you wash and rinse your whole entire hand with soap and water. Using antibiotic wipes or hand sanitizer is not as effective. Try to get in the habit of washing your hands as often as you can, and you will protect yourself from getting sick.

• Avoid touching shared items

Think about all the items in your work area that are touched by lots of people - the microwave, the coffee pot, the dishes, the phones, the light switches, the refrigerator door, etc. Most people do not even think about the germs clinging to the inner and outside doors of the office and especially those that build up on the restroom doors.  Use a towel on the door handle when you exit the restroom. You would be amazed if you did an inventory of how many shared items there are in your office. Common sense tells you to never drink from a cup used by others, or use silverware that is handled. Remember to clean off your keyboard and mouse often and to keep your work area clean.

• Take vitamins

Besides remembering to eat a healthy diet, it’s a good idea to supplement your diet with extra vitamins, especially in the winter. Extra B vitamins are good for maintaining your energy and stamina. Extra C Vitamins are also essential to take during the winter. Echinacea is a natural supplement that many people take to help fight off exposure to colds and flu. There are also vitamin products that help reduce the risk of being exposed to germs in public places such as airports, on board planes and in crowded places like shopping centers and movie theaters. You can eat more fruits and vegetables that are good sources of vitamins and minerals that are needed.

• Get some exercise

Making exercise an important part of your daily routine is something that will help protect you from illness more than anything else you can do. Regular exercise, especially anything cardio based that increases your heart rate, can improve your physical strength, endurance and reduce the risk of disease. The amount of exercise you get is important. If you exercise once in awhile and then don’t do it again for a few weeks, it is not going to have lasting results. Most doctors recommend getting at least 1 hour of exercise a day. One recent study found that people who exercise modestly have a 39 percent reduced risk of premature death.  Daily exercise can also reduce your stress levels.

If you want to stay healthy, these are 6 easy things you can do. So, remember to get enough sleep, drink lots of water, wash your hands, avoid touching shared items, take extra vitamins, and get your daily dose of exercise, you will have a better chance of avoiding the germs you are exposed to.