The holidays are a time for celebration with family and friends. But with colder temperatures on the horizon and gathering in crowded spaces, it can also be a peak time for colds, flu and other respiratory illnesses. Minimizing risk and staying healthy is key to making the most of the season.

Pay attention to the basics

Avoid getting run down by paying attention to the basics — sleep, diet and exercise.

• Don’t neglect sleep. Aim for 7-9 hours of quality sleep each night.

• Eat a balanced diet, but don’t forget to include some wiggle room. Eat nutrient-rich foods including fruits, vegetables, whole grains and lean proteins. Eat healthy 80% to 90% of the time and leave a little space to enjoy holiday treats.

• Make sure to drink plenty of water throughout the day. If you’re enjoying an alcoholic beverage or two, balance it out with a glass of water between each drink.

• Find time to be active. Exercise provides physical health benefits and also improves anxiety and depression. If you’re crunched for time and can’t make it to the gym, incorporate exercise throughout the day.

Practice good hand hygiene

Wash your hands with soap and water for at least 20 seconds, especially after being in public spaces, touching shared surfaces and before eating. Sydney Efkamp is an infection preventionist at LMH Health. She said that handwashing is essential for maintaining your health and reducing the spread of germs.

“Practicing good hand hygiene protects us and others from a range of diseases and illnesses, as well as combatting antimicrobial resistance by reducing the spread of bacteria. Hands are the main pathways of spreading germs in healthcare,” she said. “Pro tip: Don’t forget to wash between your thumbs, your fingers and underneath your fingernails!”

Efkamp said it’s a great idea to always have a travel sized alcohol-based hand sanitizer on hand. There are situations when handwashing with soap and water is more effective than hand sanitizer, but usually hand sanitizer will be sufficient.

“The most important thing is just practicing good hand hygiene,” she said. “Use whatever is easily accessible and on hand!”

Get vaccinated

Respiratory viruses can spread more during the holiday season. Make sure you’re current on all recommended vaccines, including flu, COVID and RSV. Your body’s best defense against illness is a strong immune system.

“Getting vaccinated is one of the most effective ways to keep yourself, your loved ones, and your community safe and protected from many preventable diseases. The influenza and COVID vaccines are proven to be safe and effective,” Efkamp said.

According to the American Association of Medical Colleges, antibodies usually take one to two weeks to develop and become most effective. If you’re getting vaccinated, allow enough time ahead of holiday parties and travel. Efkamp recommends taking precautions, such as wearing a mask, until your immunity has developed.

“Vaccination doesn’t mean that you won’t contract an illness, but it adds a layer of protection to reduce its severity,” she said.

Follow healthy habits when traveling

Pack a travel health kit. Include basic over the counter medications, a thermometer, tissues, hand sanitizer and a mask. You’ll be prepared to address symptoms quickly if you start to feel ill.

Don’t forget to include your routine medications! Not taking medications as prescribed can lead to health complications and hospitalization. Some pharmacies are closed over the holidays, so make sure you have enough supply to get you through your trip.

Stay home if you’re sick

Spreading joy and cheer is an integral part of the holiday season. Spreading illness? Not so much.

If you’re sick, stay home. Respiratory illnesses are contagious and can spread quickly. If you have severe or worsening symptoms, contact your primary care provider.

Cover your coughs and sneezes to avoid spreading germs. If you do cough or sneeze into your hands, make sure to practice good hand hygiene.

The holidays are a wonderful time to connect with those who are most important in your life, but make your health a priority. Follow these tips and reduce your risk of illness so you can focus on making memories with friends and family. Stay healthy and have a happy holiday season!

— Autumn Bishop is the marketing manager and content strategist at LMH Health, which is a sponsor of the Lawrence Journal-World health section.