A strong immune system, frequent handwashing, proper handling of foods; these are a few key ways you can celebrate the holidays healthy and free of illnesses that are circulating this time of year.
1. Strengthen Your Immune System
During the holidays, opportunities for social interactions are numerous. Strengthening your immune system is the best way to help your body better protect and defend itself against infections. This begins by making healthy lifestyle changes, such as following a balanced diet (including taking natural supplements), exercising regularly and maintaining a proper sleep schedule.
Some foods rich in vitamins and antioxidants include:
- citrus;
- garlic;
- green vegetables;
- nuts and seeds;
- ginger;
- lacto-fermented foods (yogurt, kefir);
- oily fish;
- tomatoes.
Stress-Free Festivities
Reducing one’s stress levels is essential for maintaining a strong immune system and staying healthy. Relaxing and taking time for oneself should also be on your holiday prep to-do list. So don’t hesitate to assign a few tasks to other people if you feel like you have too much on your plate.
2. Wash Your Hands
Our hands come in contact with many surfaces, making them a major vector for microbial transmission. Proper handwashing is therefore an essential basic hygiene practice to help reduce contamination. Wash your hands with soap for at least 20 seconds* before rinsing with hot water. You can also use hand sanitizer. And at all costs, be sure to avoid touching your face.
*Source: Health Canada
At home, it is necessary to frequently disinfect:
- door and cabinet handles;
- electrical switches;
- remote controls and video game controllers.
3. Ventilate to Limit Bacteria and Virus Transmission
Good air circulation is essential for reducing airborne pathogens. In winter, don’t hesitate to open the windows, even if only for five minutes, to let some fresh air into the house.
4. Avoid Cross-Contamination
When cooking, the transfer of micro-organisms from one food to another or from one surface to another can lead to food poisoning. Be sure to keep raw and cooked foods apart, and it’s recommended you use one cutting board for meat and a separate one for vegetables. Also, be sure to carefully wash the board after chopping different ingredients. Do the same for knives and utensils that come in contact with food.
5. Follow Cooking Temperatures
When it comes to food safety, proper cooking of foods is key. The thermometer is your best ally when it comes to accurately checking internal temperatures of meat and poultry prior to serving. For example, the internal temperature of a whole turkey is 180°F (82°C), and for ground meat (like in meatballs and meat pies) is 160°F (71°C).
6. Limit Food Exposure Time
During a buffet, avoid leaving food out at room temperature for more than 2 hours,* as this increases the risk of bacterial growth. Quickly refrigerate or freeze leftovers in airtight containers. If there’s any doubt about a food’s safety, compost it.
*Source: Guide des bonnes pratiques d’hygiène et de salubrité alimentaires, Ministère de l’Agriculture, des Pêcheries et de l’Alimentation du Québec
