Tis the season of cozy flannel, hot cocoa, and bulky jackets – and dreaded respiratory viral illnesses that come with the season. While there are no guarantees that you or someone you know won’t catch a respiratory virus, there are some steps you can take to fortify your body’s defenses against them.

Practice Good Hygiene

Since viruses spread easily through respiratory droplets and contact with contaminated surfaces, one of the best ways to minimize your exposure is also the simplest: good hygiene.

• Avoid touching your face, especially your eyes, nose, and mouth. This is particularly true when in a public place or after shaking hands.
• Wash your hands frequently with soap and water for at least 20 seconds.
• Keep hand sanitizer handy – in your vehicle, desk, briefcase or purse – for situations where soap isn’t available. Look for sanitizers with at least 60% alcohol (be sure to keep sanitizers out of reach of young children).
• Cover your mouth and nose with a tissue or your elbow when coughing or sneezing.

Boost Your Immune System

A strong immune system is your first line of defense against viruses, and you can help it by providing proper nourishment and incorporating healthy habits.

• Eat nutrient-dense foods. Incorporate fruits, vegetables, whole grains, and lean proteins to ensure your body gets the vitamins and minerals it needs.
• Stay active. Regular exercise improves circulation which moves your virus-fighting white blood cells to more locations within your body to identify and fend off viruses and bacteria.
• Get adequate sleep. Aim for 7-9 hours of quality sleep each night to give your body time to repair and regenerate.
• Stay hydrated. Water is crucial in helping your immune cells circulate throughout your body.
• Manage stress. Chronic stress can weaken your immune system. Relaxation techniques like meditation, yoga, deep breathing, and regular outdoor nature breaks are some effective techniques in keeping stress under control.

And don’t forget about your Calm benefits to help manage stress and promote beneficial immune-boosting sleep.

Take Extra Steps for High-Risk Viruses

Higher-risk viruses like COVID-19 and RSV may warrant taking some additional precautions:

• Wear masks in crowded indoor spaces, especially if you’re immunocompromised or around high-risk individuals.
• Improve ventilation by using air purifiers. If possible, you can also open windows to enhance airflow in your home.
• Stay home when sick, when possible, to protect others from potential exposure.
• Seek medical advice on whether vaccinations make sense for you. COVID-19 boosters are tailored to new variants, as are annual flu vaccines. RSV vaccines are also now available for some high-risk individuals.

Know When to Seek Medical Care

Most cold and flu cases resolve on their own with rest, hydration, and over-the-counter remedies. However, some symptoms warrant medical attention. Knowing whether to seek care at an urgent care clinic, primary care provider, or emergency room can help you get the right treatment without unnecessary delays or expenses.

‍Telemedicine as a Convenient Option

Your telemedicine benefit through UHC offers a convenient way to receive medical advice and treatment from the comfort of your home. Many common issues, such as mild fevers, persistent coughs, or sinus infections, can often be diagnosed and treated through a virtual visit—avoiding the need for an in-person appointment altogether.

Visit your primary care physician or urgent care if you experience:

1. A high fever lasting more than three days.
2. Persistent cough or worsening symptoms after initially improving.
3. Difficulty breathing.
4. Vomiting for more than two days for adults, 24 hours for children under age 2, or 12 hours for infants.

Urgent care clinics are ideal for non-life-threatening issues that cannot wait for a primary care appointment.

Go to the emergency room for:

1. Severe difficulty breathing or shortness of breath.
2. Chest pain or pressure.
3. Confusion, inability to stay awake, or bluish lips or face.
4. A severe headache with nausea and vomiting.
5. Signs of dehydration, such as excessive thirst, dizziness when standing, or dark-colored urine.
6. Blood present in vomit or other unusual discoloration.

If you're unsure where to seek care, NurseLine can provide guidance.

Important: For infants and young children, symptoms like lethargy, poor feeding, or labored breathing should prompt immediate medical attention.‍

Final Thoughts

Viruses are persistent, which is why we need to take extra precautions to reduce the risk of winter illnesses and to keep your household safe. Remember, prevention is always better than cure, so take advantage of your Transocean preventative care benefits to give you and your family a head start against winter illnesses.