Whenever the seasons change, the high-incidence period for respiratory infectious diseases quietly arrives. From the common cold and influenza to the highly concerned novel coronavirus, respiratory infections not only cause physical discomfort but can also pose serious threats to certain populations such as the elderly, children, or patients with chronic diseases. So, as ordinary people, how can we effectively prevent these diseases by cultivating good hygiene habits? Today I’ll talk with you about this topic.

1. Frequent handwashing: the first line of defense against disease

Hand washing may seem simple, but it is one of the most effective measures to prevent respiratory infectious diseases. Did you know that many viruses can be transmitted when we touch contaminated surfaces and then touch our face (especially the eyes, nose, and mouth)?

The correct hand-washing method includes the following points:

Use running water and soap, rubbing for at least 20 seconds;

Pay special attention to washing often-overlooked areas such as fingertips, between the fingers, and under the fingernails;

If handwashing is not convenient when outside, alcohol-based hand sanitizers can be used instead, but they cannot completely replace washing hands with running water.

Remember to get into the habit of washing your hands every time you return home from outside, touch public objects, or before meals.

2. Wear masks correctly to reduce transmission routes

Masks are highly effective at blocking droplet transmission. Especially in crowded places such as buses, shopping malls, and hospitals, wearing a mask not only protects yourself but also protects others.

How to choose a mask: For daily protection, medical surgical masks or N95 masks are recommended; cloth masks or ordinary fashion masks cannot effectively block viruses.

Wearing precautions: Ensure the mask completely covers the nose and mouth and fits snugly against the face; avoid repeatedly touching the mask surface and wash hands immediately after removing it.

It is especially important not to discard masks casually after use; they should be properly disposed of to avoid contaminating the environment.

3. Maintain cough etiquette to prevent droplet transmission

Many people subconsciously cover their mouth and nose with their hands when sneezing or coughing, but this actually easily transfers the virus to the hands and then contaminates the surrounding environment. The correct approach is:

Cover your mouth and nose with a tissue or the inside of your elbow;

Dispose of tissues immediately after coughing or sneezing and clean your hands.

This seemingly minor action can significantly reduce the likelihood of viruses spreading through the air.

4. Maintain home cleanliness and ensure ventilation

Viruses and bacteria prefer damp, enclosed environments, and respiratory infectious diseases spread more easily where air does not circulate. The following are several recommendations:

Regularly ventilate by opening windows: open windows 2–3 times daily, 15–30 minutes each time; although it’s cold in winter, do not keep indoor spaces sealed for long periods.

Clean high-touch surfaces: surfaces of items such as doorknobs, tabletops, and phones can be wiped with alcohol-containing disinfectant wipes.

Maintain appropriate humidity: excessively low humidity dries respiratory mucosa and reduces its defensive ability; use a humidifier to keep indoor humidity at 40%–60%.

5. A healthy lifestyle is the best safeguard for immunity

Good hygiene habits are certainly important, but immunity is our core weapon against disease. How can we improve immunity through daily habits?

Balanced diet: eat more fruits rich in vitamin C (such as oranges, kiwifruit) and protein-rich foods (such as lean meat, eggs, soy products) to provide the body with adequate nutrition;

Regular routine: adults should ensure 7–8 hours of high-quality sleep each day; staying up late not only causes fatigue but also weakens immune function;

Moderate exercise: 30 minutes of moderate-intensity exercise daily (such as brisk walking, yoga) can effectively improve physical fitness;

Quit smoking and limit alcohol: the harmful substances in tobacco damage the respiratory mucosa, making it more susceptible to pathogen invasion.

6. Avoid contact with sources of infection, protect vulnerable populations

When infectious diseases such as influenza are prevalent, reduce visits to crowded places, such as shopping malls or gatherings. At the same time, if someone nearby is ill, avoid close contact as much as possible; when necessary, wear a mask and maintain a social distance of more than 1 meter.

For households with children, elderly people, or others with weakened immunity, additional preventive measures can be taken, such as increasing room disinfection and avoiding visiting relatives and friends while ill.

7. Get vaccinated to actively build an immune barrier

Vaccination is the most direct and effective way to prevent respiratory infectious diseases. Receiving the influenza vaccine each year not only reduces the likelihood of infection but also lessens symptoms if infection occurs.

Preventing respiratory infectious diseases is not a complicated task, but the result of daily, incremental efforts. Frequent handwashing, wearing masks, and maintaining environmental hygiene—these seemingly simple habits can become your health "guardian." At the same time, don’t forget a balanced diet and regular routines to provide your body with a strong immune system to combat external threats.