By Bonnie F. Ruch, PharmD — Clinical Pharmacist, Patient Advocate

You've probably heard someone say "Stay well" at the end of a conversation or in a message. It's a kind and thoughtful phrase—but how often do we stop to think about what it actually means? Staying well involves more than just luck. It means taking intentional steps to prevent illness and reduce the spread of infection.

While some of these infection prevention tips might seem obvious, the details matter. Here, you might find a few things you haven't considered before. A few small changes can go a long way in helping you and those around you stay well.

1. Clean Your Hands

Wash your hands with soap and warm water for at least 15 seconds. Scrub between your fingers, under your nails, and the backs of your hands. Wash your hands:

• After touching doors and door handles
• After using the bathroom
• Before eating or cooking
• After touching pets
• After changing a diaper
• After visiting someone who is sick
• After touching restaurant condiments and before you eat

If soap and water aren't available, use hand sanitizer with at least 60% alcohol.

Carrying hand sanitizer with you is a good idea, especially when you go to restaurants or other public places. Think about how many people touch things like chairs, door handles, salt shakers, pepper grinders, ketchup bottles, and menus. Many hands touch these items throughout the day. Using hand sanitizer before and after meals helps protect you from germs that you can't see but are likely there.

2. Cover Your Mouth and Nose

When you sneeze or cough, germs can fly through the air up to 3 feet or more! Always cover your mouth and nose with a tissue or the inside of your elbow. This helps stop the spread of germs and keeps others from getting sick. If you use a tissue, throw it away immediately, and don't forget to wash your hands.

On that note, if you see someone else cough or sneeze, try not to walk directly into the area where they have sneezed. Even if you don't see anything in the air, tiny droplets filled with germs can linger for a short time. Give it a minute or take a different path—this can help you avoid breathing in those germs.

3. Avoid Close Contact When You’re Sick

If you feel sick, try to stay home and rest. Avoid hugging, kissing, or shaking hands with others. This helps stop the spread of germs and protects the people around you. If you need to see a doctor, call ahead and ask if there's anything special you should do to help prevent spreading an infection to others in the office.

On that note, if you notice that someone else is sick—maybe they're coughing, sniffling, or just not looking well—try to avoid close contact with them. Avoid hugging or kissing them, and don't shake their hand. It's okay to keep your distance when talking. If you feel unsure or awkward about it, you can politely say something like, "If you're not feeling well, I'll keep a little distance just to protect both of us." Most people will understand and appreciate your honesty and care.

4. Get Your Vaccinations

Vaccines help your body build protection and fight off many diseases. Make sure you and your family are up to date on vaccines. Vaccines are available for things like:

• Flu (influenza)
• COVID-19
• Chickenpox
• Measles
• Tetanus
• Shingles
• Mumps
• Hepatitis
• Pneumonia
• Meningitis

Talk to your doctor or pharmacist about which vaccines you might need. Staying up to date helps protect both you and the people around you.

5. Ask Healthcare Workers to Wash Their Hands

Doctors, nurses, and other healthcare workers see many patients every day. That's why they are trained to wash their hands and wear gloves before touching you, giving medicine, or checking wounds. But sometimes, they might forget or be in a rush.

Even though it might feel a little awkward, don't be shy about asking them to wash their hands or put on gloves before they touch you. You can say something like, "Could you please wash your hands before we begin?" or "Would you mind wearing gloves?" Most healthcare workers will not be offended—they also want to keep you safe.

Remember, by speaking up, you're not being rude — you're being smart.

6. Don’t Share Personal Items

Some items might look clean but can still carry germs. Avoid sharing things like:

• Toothbrushes
• Towels
• Razors
• Nail clippers
• Water bottles or eating utensils

Use your own items and keep them stored in a clean space. Germs can spread through tiny cuts, saliva, or even skin contact, so it's always better to be safe and have your own.

7. Keep Cuts and Scrapes Clean and Covered

Even a tiny cut can let germs into your body. As soon as you notice a scrape or wound:

• Wash it gently with soap and water
• Apply antibiotic ointment
• Cover it with a clean bandage

Change the bandage at least once daily or more often if it gets wet or dirty. Keeping cuts clean helps prevent infection and speeds up healing.

8. Clean and Disinfect Surfaces

Germs can live on surfaces like phones, doorknobs, light switches, keyboards, and kitchen and bathroom counters for hours or even days. Disinfect these areas regularly, especially:

• After someone in your home has been sick
• Before and after preparing food
• After lots of people have touched something (like during a party)

Use disinfectant wipes or sprays, and follow the label's directions for correct use.
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9. Practice Safe Food Handling

Food that is not handled properly can make you sick. Here's how to stay safe:

• Wash your hands before and after preparing food
• Keep raw meat, poultry, and seafood away from ready-to-eat foods
• Cook meats to the right temperature
• Refrigerate leftovers right away
• Don't eat food that has been left out for more than two hours

Also, clean cutting boards, utensils, and countertops after working with raw food.

10. Stay Healthy Overall

Your immune system is your body's way of fighting off infection. To help it work at its best, you need to take care of your whole body. Here are five powerful ways to do that—and why they really matter:

Get 7–9 Hours of Sleep Every Night

• Your body does a lot of healing while you sleep. If you don't get enough rest, it can mess with your hormones, making you feel more stressed, more hungry, and less able to fight off germs. When you sleep well, your body can stay balanced and ready to protect you.

Eating fruits, vegetables, and whole grains

• These foods are packed with vitamins, fiber, and natural plant nutrients that help your body stay strong. Eating them can fill you up, give you energy, and reduce your need to rely on vitamin pills. Real food gives your body what it needs to stay healthy in a way that vitamin pills can't fully match.

Drinking plenty of water

• Water helps your body carry nutrients, flush out waste, and keep your organs working properly. If you don't drink enough, you may feel tired, get headaches, or even feel dizzy. Staying hydrated also keeps your skin and mouth healthy—two key defenses against infection.

Getting regular exercise

• Moving your body helps your heart, lungs, and muscles stay strong. It also boosts your mood by releasing feel-good chemicals called endorphins. Just 20–30 minutes of walking, biking, dancing, or playing a sport can help reduce stress and improve your immune system.

Manage Stress in Healthy Ways

• Stress can weaken your body's ability to fight off sickness. That's why finding ways to relax and feel calm is important. You can try deep breathing, walking in nature, journaling, or talking to someone you trust. One helpful idea is to keep a "Best Moments Journal." Write down one good thing that happened at the end of each day, or jot down a happy memory from the past. This helps your brain focus on the positive and reduces stress over time.

Conclusion

Infections are a part of life, but many of them can be prevented with simple daily habits. Washing your hands, avoiding contact with sick people, and taking care of yourself all make a big difference. These small steps don't just protect you—they protect your loved ones, too.

Remember: staying healthy doesn't have to be hard. More attention to detail can help keep everyone feeling their best.