Between the church potluck, the office cookie exchange, the kids’ holiday concert, and that big family get-together, November and December in Minnesota are packed full of reasons to gather. And while all that togetherness is a big part of what makes the season so special, it also means a whole lot of handshakes, hugs, shared serving spoons, and crowded rooms packed full of people.
The last thing that anybody wants is to spend the holidays stuck on the couch with a fever, or to find out that Grandma came down sick with something after the family gathering. The good news is that a few simple habits can go a long way. At Entira, we put together this holiday germ survival guide to help you and your family stay healthy during the holidays, so you can spend more time making memories and less time reaching for the tissues.
Why Do So Many People Get Sick Around the Holidays?
It’s not your imagination, this is peak sick season, and there really are a few legitimate reasons why holiday germs seem to spread like wildfire this time of year.
- It’s peak respiratory virus season – The flu, COVID-19, RSV, and the common cold all tend to circulate heavily through the late fall and winter months here in Minnesota.
- We’re all indoors – When it’s cold outside, we gather inside, often in warm, crowded rooms where germs can be easily passed from person to person.
- More travel – Holiday travel brings people together from all over. In fact, MSP Airport expected about 1.8 million passengers to travel through the airport during last year’s holiday and year-end stretch.
- Busy schedules – Late nights, extra treats, holiday stress, and skipped workouts can leave our bodies a little more run down right when we need them to be at their peak.
Put all of that together, and it’s easy to see why so many families end up passing around a bug or two before New Year’s Day. The good news is that a little bit of planning ahead of time can help your whole family stay healthy during the holidays.
How to Stay Healthy During the Holidays
When you’re looking into how to avoid getting sick this season, you don’t need to skip the festivities or wrap yourself in bubble wrap. Here are some easy-to-follow tips to help you stay healthy during the holidays while still being able to enjoy everything the season has to offer.
Wash Your Hands (and Do It the Right Way)
It might sound simple, but good old-fashioned handwashing is still one of the best ways to keep holiday germs from spreading. According to the CDC, handwashing can reduce respiratory illnesses like colds by 16 to 21 percent.
So, how long to wash your hands? Aim for a full 20 seconds with soap and water, which is about the time it takes to hum “Happy Birthday” twice (or a verse of “Jingle Bells,” if you’re feeling festive). Be sure to scrub the backs of your hands, between your fingers, and under your nails. It’s especially important to wash up:
- Before and after preparing food
- Before you eat, especially at buffets and potlucks
- After blowing your nose, coughing, or sneezing
- After you get home from shopping, church, school events, or travel
- After changing diapers or helping little ones in the bathroom
Keep Hand Sanitizer Handy
When soap and water aren’t available hand sanitizer is a great backup. The CDC recommends using a sanitizer with at least 60% alcohol and rubbing it over all surfaces of your hands until they’re dry. Just keep in mind that hand sanitizer doesn’t work as well on hands that are visibly dirty or greasy, and it doesn’t kill every type of germ, so soap and water is always the better choice when you can get to a sink.
Get Your Flu Vaccine and Stay Up to Date
One of the best ways to protect yourself and your loved ones this season is to make sure you’re up to date on your recommended vaccines. The CDC recommends a yearly flu vaccine for everyone 6 months and older, and it takes about two weeks after your shot for your body to build up its full protection. That means the sooner you get it, the better protected you’ll be by the time the big family gatherings roll around. It’s one of the easiest things that you can do to stay healthy during the holidays.
Your provider can also talk with you about whether other vaccines, like COVID-19 or RSV, are a good idea for you or your family members, especially for babies, older adults, and anyone with a chronic health condition.
Know When to Stay Home Sick
We know it’s hard to miss out on holiday plans, especially when you’ve been looking forward to them all year, but staying home when you’re sick is one of the kindest gifts that you can give to the people you love. If you or the littles in your family are coughing, sneezing, running a fever, or just not feeling well, it’s best to sit this one out.
So, when to stay home sick, and when is it okay to head back out? The CDC recommends staying home until your symptoms are improving overall and you’ve been fever-free for at least 24 hours without the help of fever-reducing medication. For the next five days after that, it’s a good idea to take some extra precautions, like washing your hands often, keeping a little bit of extra distance, and being extra careful around anyone who’s at higher risk. For more on sick days with kids, check out our Back-to-School Health Checklist, which covers when to keep a sick child home.
Be Extra Careful Around Little Ones and Older Loved Ones
Babies, young children, older adults, and people with chronic health conditions are more likely to get seriously sick from the flu and other respiratory viruses. If you’re visiting a new baby or heading to see Grandpa at his senior living community, take a few extra steps, like washing your hands as soon as you arrive and holding off on your visit if you’re feeling under the weather. A quick video call with a sniffly grandkid is a lot better than a trip to the hospital for someone who’s more vulnerable.
4 Simple Ways to Boost Your Immune System This Season
Handwashing and vaccines are a great start, but your everyday habits are important too when you’re trying to stay healthy during the holidays. Taking care of your body is one of the best ways to boost your immune system and give it the support it needs to fight off holiday germs.
Don’t Skimp on Sleep
Between wrapping gifts, baking cookies, and late nights catching up with family, sleep is sometimes the first thing to get overlooked during the holidays. But getting enough rest can make a real difference. In a well-known Carnegie Mellon University study, people who slept less than six hours a night were more than four times as likely to catch a cold compared to those who slept more than seven hours. For some easy ways to get better rest, check out our simple sleep health tips and our Winter Wind-Down sleep and self-care Q&A.
Keep Moving
Regular exercise is good for your heart, your mood, and your immune system. It doesn’t have to be complicated, either. A brisk walk around the neighborhood to look at the Christmas lights, a family skating session at the local rink, or a little sledding with the kids all count.
Eat Well (and Enjoy the Treats Too)
There’s no need to skip the bars and Christmas cookies, but try to balance out the sweets with plenty of fruits, vegetables, whole grains, and lean proteins. Staying hydrated is also important, especially when the furnace is running and the air inside gets dry. And if you’re hosting, be sure to refrigerate leftovers within two hours to keep foodborne germs from crashing the party.
Manage Holiday Stress
The holidays can be wonderful, but they can also be a lot to handle. Ongoing stress can take a toll on your body and your immune system. Try to build in some quiet time, say no when your schedule is too full, and focus on the traditions that matter the most to your family. If you’re looking for some inspiration, our posts on the power of traditions and managing anxiety with small daily habits are an excellent place to start.
Tips for Healthier Holiday Travel
Whether you’re flying out of MSP or driving up north to see your family, holiday travel can expose you to plenty of germs. These simple steps can help you stay healthy during the holidays, no matter where the road takes you:
- Pack hand sanitizer and disinfecting wipes in your carry-on or glove box
- Wipe down airplane tray tables, armrests, and seatbelt buckles
- Try to avoid touching your face, especially your eyes, nose, and mouth
- Stay hydrated and try to keep up with your normal sleep routine
- Bring any medications you need, plus a few extra days’ worth in case of weather delays
How Entira Family Clinics Can Help This Holiday Season
At Entira Family Clinics, we know how much the holidays mean to the families we care for, and we want you to be able to enjoy every moment. We’re a group of family medicine clinics serving patients across the Twin Cities’ East Metro, and we’re here to help you stay healthy during the holidays and all winter long.
Need to schedule a flu vaccine or catch up on other recommended vaccines? Give us a call at 651-788-4444 or schedule a visit with one of our providers. We care for the whole family, from newborns and kids to older adults so you can get care when you need it.
Frequently Asked Questions
The best ways to avoid getting sick are to wash your hands often with soap and water, get your flu vaccine, stay home when you’re not feeling well, and take care of your body with good sleep, regular exercise, and healthy foods. Using hand sanitizer when you can’t get to a sink and being extra careful around crowds can help too.
You should wash your hands for at least 20 seconds with soap and water. Be sure to scrub the backs of your hands, between your fingers, and under your nails, then rinse and dry them with a clean towel.
It’s not too late! It takes about two weeks for the flu vaccine to reach full protection, so the earlier you get it, the better. But even if your holiday plans are coming up soon, getting vaccinated still helps protect you for the rest of the flu season, which in Minnesota often lasts well into spring.
Soap and water is the best choice in most situations because it removes all types of germs. Hand sanitizer with at least 60% alcohol is a good backup when you can’t get to a sink, but it doesn’t work as well on hands that are dirty or greasy and doesn’t kill every type of germ.
If you have a fever, a bad cough, or are feeling sick, it’s best to stay home. Even a mild cold can be passed along to babies, older adults, or people with health conditions who may get much sicker than you. Once your symptoms are improving and you’ve been fever-free for 24 hours without medication, you can usually return to your normal activities while taking a few extra precautions.
There’s no magic pill to boost your immune system, but healthy habits can make a big difference. Getting seven or more hours of sleep, staying active, eating a balanced diet, managing stress, and staying up to date on your vaccines all help your body do its best job of fighting off germs.
