Avoid Getting Sick During Finals (Or Any Time)

Finals can be a challenging time all on their own, and getting sick is the last thing you need on your plate. There are several strategies that can be used to help prevent you from getting sick.

By Mari Whitmore — December 19, 2022

Tags: avoid getting sick, clean up, diet and exercise, finals season, germ exposure, get outside, holistic wellness, nutrition, sickness

Avoid Getting Sick During Finals (Or Any Time)

As you wrap up your semester and study for finals, the last thing you want to worry about is getting sick. Since winter is the most common season for catching bugs and viruses, your odds of getting through winter without a cold or flu might seem low. Fortunately, several strategies can be used to help prevent you from getting sick, whether during finals, over break, or as you're starting your new semester.

Control Germ Exposure

Avoiding exposure to germs and bacteria is a great way to keep your body from succumbing to illness. Still, staying home inside all day is not necessarily practical or healthy. Rather, focus on keeping the environment around you clean and on staying healthy overall to prevent yourself from getting sick. While it might seem obvious, don't neglect basic hygiene, such as frequent hand-washing. Since you touch so many different surfaces with your hands, you can easily transfer germs and viruses from those surfaces to your body without realizing it. Simply washing your hands with soap can prevent 20%-30% of various infectious diseases, including respiratory infections such as the common cold. Wash your hands for at least 20 seconds with soap and water, and scrub every part of your fingers and nails.

It's recommended to wash your hands before and after you cook or eat, before touching your face, after you use the restroom, sneeze, or cough, and after touching "high touch" public surfaces, such as door handles. Try to prevent touching your face as well, as this is how most viruses are introduced to your body. If you get sick, wash your hands more often to avoid germs on people around you. Cover your nose and mouth while you cough or sneeze, and consider staying home from class if possible to avoid sharing your cold with your classmates.

Cleaning

In addition to washing your hands, it's also important to practice good hygiene and keep your living space clean. Wash your bedding frequently to avoid the build-up of dust and germs. This is especially important to do if you do get sick. Wash sheets, towels, and pillowcases frequently with hot or warm water to reduce germs and keep you healthier. Regularly sanitize things you often touch, such as light switches, door knobs, and your phone and laptop. Washing your hands frequently won't necessarily keep you healthy if your phone hasn't been cleaned since you bought it! Electronics obviously can't be cleaned by simply scrubbing with soap and water as if they were dishes, but you can sanitize them by wiping them with a microfiber cloth dipped in soapy water and wrung out or by wiping with a sanitizing or alcohol wipe. Just be careful to avoid damaging sensitive screens, as alcohol and other disinfectants can cause abrasions. Don't spray cleaners directly onto screens; rather, spray a cloth and gently wipe them down.

Fresh Air

If you can, open a window and air out your room frequently. Fresh air helps reduce viruses and germs in your room and improves ventilation. Plus, fresh air brings in oxygen, which is good for your brain function and mood! Try opening your window for at least a few minutes daily to let fresh air in. Even if your window doesn't open all the way, you can still get many of the same benefits by cracking a window slightly and using a fan. Cold fresh air can help you feel more alert, so compensate for the shorter winter days by letting in some cold air to stay focused while studying.

Lifestyle

Movement and Exercise

On fresh air, moving outside is extremely good for your health, even in cold weather. One of the reasons winter is associated with higher rates of infectious illness is that people tend to spend most of their time cooped up inside, near one another. While cold weather has been historically associated with illness, it's not necessarily the cold itself but the lifestyle changes accompanying it.

If you usually walk to class in nice weather but stop doing so when the temperature drops, this change in your movement and exercise routine could make you more susceptible to illness. Research indicates that exercising is one of the most important things you can do to keep yourself healthy and prevent illness. Even if you're busy with classes and studying for finals, try to carve out some time every day for exercise and movement. Do yoga in your room every morning, play intramural sports, and go for a brisk walk in the snow. Go to the gym even if you only have time to exercise for 15 or 20 minutes. Some exercise is far better than none, will keep you mentally and physically healthy, and can potentially reduce the number of colds you get per year by up to 50%!

Diet

Maintaining a healthy diet can help prevent you from getting sick. Eat lots of foods high in vitamins and minerals to strengthen your immune system and fight off infections. Foods high in vitamin C, such as oranges, broccoli, and strawberries, can even help you recover more quickly if you catch a cold. Other great foods to add or eat more of include garlic, ginger, and classic chicken soup. Avoid eating too many sugary foods, caffeine, and alcohol, as these weaken your body's defenses and make you more likely to get sick.

Finals can be a challenging time all on their own, and getting sick is the last thing you need on your plate. Stress and lack of sleep can also weaken the immune system, so don't obsess over your health and habits. Instead, focus on managing your stress and improving and incorporating lifestyle habits to stay healthy and productive through the last few weeks of your semester. Above all, stay relaxed; you're almost done! Keep in mind that the tips above are not medical advice and are not intended to substitute the opinion and guidance of your doctor.

Mari Whitmore

Mari Whitmore recently graduated from a tiny private college in the middle of beautiful Wyoming. She spends her time traveling, adventuring in nature, writing, and working as a barista and bartender. Recently, Mari relocated to the gorgeous hill country of Central Texas. In her free time, she loves to hike, paddleboard, read, paint, watch movies, and gather with friends and family.

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