1. Don’t touch your mouth, eyes or nose until you’ve washed your hands
This surprisingly simple step is very effective. Like many people, you may unconsciously touch your mouth or face as you study, think or talk, but you may have picked up cold and flu germs when you opened doors or pressed elevator buttons, etc. so remember to wash your hands before you get down to work.
2. Wash your hands frequently, and like a pro
Get those microorganisms off your hands. Use soap and scrub for at least 20 seconds. Then rinse and use a paper towel or hand dryer to dry them off. You don’t quite have to scrub up to the elbows like a heart surgeon, but proper hand hygiene goes a long way. You can also use hand sanitizer but it’s not as effective as hand washing.
3. Disinfect high-touch surfaces and your study space
Wipe down your laptop, phone and desk regularly. Germs love high-touch surfaces.
4. Prioritize sleep
Sleep boosts your immune system and memory, so aim for seven to nine hours per night.
5. Eat immune-boosting foods
Make sure you maintain a healthy diet. Avoid too much caffeine, alcohol or sugary drinks. Load up on vitamin C (oranges, bell peppers, broccoli), zinc (chickpeas, pumpkin seeds, whole grains) and probiotics (yoghurt, kefir, kimchi).
6. Stay hydrated
Water helps flush out toxins and keeps your mucous membranes moist — your first line of defense against viruses.
7. Move your body, but don’t overdo it
Studies show that regular, moderate exercise can decrease your chances of catching a cold by 20-to-30% because it increases circulation of T cells and other bug-killing cells. However, pushing yourself too hard can have the opposite effect, making you more susceptible to infection.
8. Don’t share drinks or cutlery
If your friend offers you a sip of their bubble tea or a bite of that tiramisu, politely decline.
9. Manage your stress
Chronic stress weakens your immune system, so to help you cope with stress, try:
- Deep breathing
- Therapy Assisted Online (TAO), which includes modules on meditation, deep breathing and ways to manage stress.
- Talking to a friend
- Seeking out a listening ear in a judgment-free environment through Peer Support, or exploring online support services, including Good2Talk
10. Get your COVID-19 and flu shots
Even if you got your shots last year, it’s good practice to boost your immunity every year with updated COVID-19 and flu vaccines that target current virus strains. To get your free shots, choose from these options:
• The Shoppers Drug Mart Pharmacy Care Clinic on campus, next to the Student Health and Wellness Centre in the Minto Sports Complex
• Your local pharmacy: Check locations by selecting Ottawa in the Ontario government’s list of vaccine locations. Contact your local pharmacy before you visit to check which vaccines are available. Visit Ottawa Public Health's pharmacy finding website to locate a pharmacy near you.
• Check with your regular health-care provider to see if they offer the vaccines.
• Neighbourhood Health and Wellness Hubs: For students facing barriers to access, Ottawa Public Health offers drop-in clinics across the city.
Please note: You may need to provide proof that you live, work or attend school in Ontario to receive a publicly funded flu vaccine in Ontario. This proof could include a health card, mail with your name and address, a pay stub or your student card. International students are also eligible for the vaccine in Ontario free of charge.
If you live in Quebec, you can book vaccination appointments for COVID-19 (fees apply) and the flu through the Quebec government’s website.
If you’re experiencing symptoms
- Stay home if you’re feeling sick to rest and avoid spreading it to others. Before going out in public, wait until you have no fever and your symptoms have improved for at least 24 hours (or 48 hours if you are vomiting and/or experiencing diarrhea).
- Gargle with salt water (1 teaspoon of salt per cup of warm water) to help reduce the pain and swelling of a sore throat.
- Use over-the-counter medications (decongestants, antihistamines, pain relievers like ibuprofen, acetaminophen) to help manage your symptoms.
- Humidify the air (by using a humidifier or placing a bowl of water near a heat source) to prevent dry nostrils, which are more prone to viral infections, and help relieve sore throat symptoms.
- In most cases, you do not need to seek medical care when you have a cold or flu. However, see a doctor if you have a persistent fever, you are having chest pain or difficulty breathing, or if you experience a persistent cough, coloured mucus or sore throat with swollen glands. If you’re unsure whether you need to seek medical care, call Health Connect Ontario at 8-1-1 to speak with a nurse. They can help direct you to the right services.
- If you are unable to write your exam or hand in your work on time, remember to report your illness by submitting the online Declaration of Absence from an Evaluation Form within 3 working days of the exam or assignment due date. You will then receive a confirmation message with information on how to complete your deferred evaluation (depending on the faculty or course in question). We also recommend that you contact your professor after you submit the form to start planning for your deferred evaluation.