Our hands allow us to work, interact and take care of our children -- but they can also make us sick."Hand-to-face contact is the most common way germs are spread," says Dr. Harley A. Rotbart, the vice chairman of academic affairs in the pediatrics department at the University of Colorado School of Medicine, a physician at Children's Hospital Colorado, and the author of Germ Proof Your Kids: The Complete Guide to Protecting (Without Overprotecting) Your Family From Infections. That's why proper hand-washing is the best defense against cold and flu.

Most of us -- 85 percent, an American Society for Microbiology and American Cleaning Institute study says -- hit the sink in public. But Rotbart says the majority aren't scrubbing up correctly. Read on to get the clean truth about how to kill germs with proper hand-washing protocol.

• Take it all off. Before you turn on that faucet, remove your rings. According to a study published in the American Journal of Infection Control, ring-wearers had higher counts of bacteria on their hands before and after washing than those who didn't wear them. Afraid you'll misplace your band? Shift it up your finger and clean beneath it.
• Add a squirt. There are dozens of soap options available, but you can keep it simple. "There's no need for an antibacterial brand," says Rotbart."They're no more effective than the standard variety." He also recommends reaching for a liquid form. "The residue in soap dishes can make those bars a breeding ground of bacteria." For the cleanest suds, sterilize your dispenser pump in the dishwasher every other week.
• Scrub thoroughly. "The purpose of washing your hands is creating friction to rub away germs, not to kill them," says Rotbart. Teach your child to clean his entire hand, including the wrists, backs of hands, between fingers and beneath fingernails.
• Time it right. How long you spend washing up is key: A study from Northwestern University's Feinberg School of Medicine found that rinsing with water for five seconds didn't remove any germs, but washing with soap for 30 seconds eliminated them all. Experts recommend lathering up for 20 seconds, or the amount of time it takes to sing the"ABC Song" or"Twinkle, Twinkle Little Star" twice. Then rinse thoroughly; the water temperature doesn't matter, says Rotbart.
• Reach for a paper towel. "When you rub your hands with a towel, you're removing the last traces of germs," explains Rotbart. Since viruses can live on cloth surfaces, make sure each family member has his or her own. In a public bathroom that's all out of towels? Spend a little extra time with the air dryer."Bacteria continues to reproduce on wet hands," says Rotbart. In fact, a study published in Epidemiology and Infection found that when sick people touched someone else with damp hands, they transferred a whopping 68,000 microorganisms.

When to Wash
We all know to scrub after using the bathroom or before dinner, but there are less obvious times when your little one should lather up:

• After playing with animals
• After school and day care
• After playing with someone who is sick, or in a doctor's waiting room
• After playing outside
• After blowing his nose or coughing into his hands
• Before bedtime

When You're Not Near a Sink
Alcohol-based hand sanitizers are great when soap and water aren't available. Germs can only survive in moist environments, and the rubbing alcohol in these sanitizers evaporates moisture on your skin, which kills any germs that may be on your hands. Rotbart recommends stashing separate bottles in your purse and kitchen.

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This year has been one of the worst for cold and flu in recent history, according to medical experts (and moms!). But this fact doesn’t mean that your family is sentenced to the sniffles for the remainder of the season.

While it’s impossible to banish the viruses that cause cold and flu, you can limit your family’s exposure to them at home. We sorted through the research to find the smart ways you can protect your clan.

1. Disinfect surprising surfaces.
After someone gets sick, you’re diligent about washing the sheets and spraying down the coffee table, but don’t forget to clean all the common spaces. Scientists at the University of Virginia discovered that some of the most-infected areas in the home included fridge handles, doorknobs, remote controls, light switches, bathroom faucets and dishwasher handles. Since viruses can live on surfaces for up to eight hours, it’s smart to do a deep clean of your home.

2. Choose the right cleaners.
To effectively kill those flu-causing viruses, look for wipes labeled “anti-virus.” According to British researchers, these sanitizing wipes are more effective than the garden varieties. If you’re on a budget, pick up a disinfecting spray. Or whip up a solution on your own from bleach or vinegar, both of which are proven virus-killers. (Just don’t mix the two ingredients together.)

3. Start a hand-washing rule.
It’s no secret that scrubbing up is the No.1 way to fend off the sniffles. Teach your children how to wash up properly with soap and water, making sure to scrub all surfaces (don’t forget beneath nails, between fingers and on the backs of the hands) for at least 20 seconds. Then make sure that every member of your family hits the sink as soon as they enter the home; after bathroom breaks and sneezes; and before meals.

4. Run a humidifier.
Cold and flu viruses thrive in chilly, dry atmospheres, reports a study published in the journal Proceedings of the National Academy of Sciences. Running a humidifier adds moisture to the air, which may deter the spread of those germs. Bonus: The added moisture keeps your nasal passages from drying out, so you can breathe easier.

5. Set out the tissues.
Just one sneeze can spray cold and flu infected droplets six feet! To prevent the spread of germs in your home, teach your little ones how to sneeze into their elbows or a tissue. And don’t forget to remind them to immediately toss those used tissues into the trash.

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Friends are good for all kinds of things -- a girls' night out, late-night chats and shopping trips, to name a few. But did you know they're also good for your health? A study published in The Journal of Psychology: Interdisciplinary and Applied showed a strong link between supportive social networks and healthy behaviors like eating well and exercising.  

Friendships are particularly important to women, says Irene S. Levine, professor of psychiatry at the New York University School of Medicine and author of Best Friends Forever: Surviving a Breakup with Your Best Friend."Female friendships are extremely vital to a woman's well-being, because women help each other unload emotions, which is a real stress buster," says Levine.

Whether you're already surrounded by friends or you're looking to build better relationships, Levine offers these tips for nurturing your female friendships -- and your health:

1. Make friendship a priority.
Most women are so busy that it may feel self-indulgent to spend time on friendships. But it's important to make friends a priority in your life, says Levine."Know that [friendships] will ultimately make you a better mother, wife, daughter and person, because friendships make you feel more fulfilled," she says.

2. Be there.
While technologies like email and Facebook have made keeping in touch with friends easier, there's just no substitute for face time."Be there for your friend in the way you would want her to be there for you," says Levine. If your friend's nervous about going in for a mammogram, for instance, offer to go with her. Or if she needs a dress for an important occasion, take her shopping.

3. Celebrate together.
Remember the special events in each others' lives, whether it's a birthday, an important anniversary, a new job or a promotion."It makes for a more special relationship when you can celebrate each other's important events and successes," advises Levine.

4. Communicate.
When something's wrong, talk about it. Levine suggests you open the door for conversation and avoid pretending nothing's wrong. Just like in a good marriage, friends need to keep the lines of communication open. Let her know that you're there to talk whenever she needs you.

5. Develop rituals.
Patterns and regularity can help create a rich friendship, says Levine. Make your relationships stick by developing rituals that create lasting memories, like a regular girls' night out (or in!), a girlfriends' getaway, a lunch every Friday or a drink every Thursday night. Put it on your calendar -- and keep that time sacred.

6. Forgive and forget.
Every relationship requires give and take. You're two different people, and your friend may not always think the way you do or say the right thing. Recognizing that no one is perfect and being willing and able to apologize when you make a mistake is crucial."Apologize sooner rather than later so bad feelings don't have a chance to build up," says Levine."And don't keep score: The best friendships are those where people truly want to give and take in an unconditional way." 

7. What if you have trouble making friends?
If you're shy or introverted, you might have a hard time finding good friends. Start by engaging in activities you enjoy, suggests Levine. Join a gym or a book club, or volunteer for a community service group."Put yourself in a place where you'll see the same people over and over," says Levine."Show openness with simple things like smiling and showing interest in the other person. Just don't be too aggressive or reveal or ask for too much information too soon: Relationships need time to grow."

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Cold and flu season is here, which means that your family is fending off viruses right and left. But the one thing that your kids do as nearly as often as encounter germs is eat. And, lucky for you, each meal is a new opportunity to build up their defenses with foods that promote a strong, healthy immune system. Here, we've put together a day's worth of easy, delicious meals and snacks packed with cold- and flu-fighting nutrients.

Breakfast: Honey-nut Oatmeal
Stick-to-your-ribs oats are loaded with soluble fiber, which does more than fill you up: A 2010 study from the University of Illinois shows it also assists in turning on immune cells that help the body fight infection. Top that bowl of steel-cut, rolled or instant oatmeal (they all pack roughly the same nutritional value) with raw almonds -- chemicals in their skin prevent viruses from spreading in the body, say Italian scientists. To sweeten the deal for your kids, drizzle it with antibacterial honey and add a dash of antioxidant-packed cinnamon. Serves 1.

• 1/2 cup rolled oats
• Water
• 1/4 cup raw almonds
• 1 tablespoon honey
• Cinnamon to taste

Prepare oats with water to desired consistency. Chop almonds and sprinkle on top of oatmeal. Add honey and cinnamon.

Lunch: Sun-sadillas
Instead of a PB&J, try an SB&J using sunflower butter, which contains twice as much of the immune-boosting mineral zinc and more heart-healthy monounsaturated fats. Smooshed between whole-wheat tortillas and served with vitamin C-rich fruit salsa, these kid-friendly finger sandwiches take minutes to whip up. (Just remind your kids to wash first, since they'll be eating with their hands.) Serves 1.

• 2 small whole-wheat tortillas
• 1 tablespoon sunflower butter
• 1/2 kiwi
• 1/2 pear
• 2 strawberries

Spread one tortilla with sunflower butter. Top with second tortilla and cut into triangles. Dice kiwi, pear and strawberries and toss together and plate with the sandwiches.

Snack: Berry Healthy Smoothie
Research shows the probiotic bacteria in yogurt can help increase your body's number of white blood cells, which fight infection. For a one-two cold-fighting punch, make your smoothie with nutrient-rich fruit. Serves 2.

• 1 cup low fat plain yogurt
• 3/4 cup frozen strawberries
• 1 banana
• Low fat milk or orange juice

Blend the first three ingredients together. Add milk or orange juice until the desired consistency is reached.

Dinner: Superhero Stromboli
This crowd-pleasing supper turns pizza inside out, leaving lots of room for antioxidant-packed veggies. The cold-busting stars of the show: garlic (rich in the cold-fighting compound allicin) and mushrooms (which help the body fend off invaders, reports a study in the journal BMC Immunology). Serve with vitamin C-rich tomato sauce for dipping. Serves approximately 4.

• Store-bought whole-wheat pizza dough
• 5 cloves garlic, crushed
• 2 cups button mushrooms
• 3 cups baby spinach
• Olive oil
• 1/2 cup shredded low-fat mozzarella
• 2 cups tomato sauce

Crush garlic and dice mushrooms. Sautee both ingredients together in a drizzle of olive oil until browned. Add spinach and toss until wilted; set aside. Roll out pizza dough lengthwise until it forms a thin rectangle. Spread vegetable mixture in middle and sprinkle with cheese. Fold over edges of the dough until veggies and cheese are covered entirely; press down edges to seal. Brush lightly with olive oil and bake at 400 F for 30 minutes, or until dough is golden brown. Slice and serve with warmed tomato sauce for dipping.

Dessert: Superfruit Skewers
Your kids can help make these immunity-boosting kebabs, which are an art project and dessert rolled in one. Challenge your family to see who can get the most colors on their stick -- the more hues, the greater the disease-fighting antioxidant quotient. Serves 4.

• 1 kiwi, sliced
• 1 mango, cubed
• 1 banana, sliced
• 1/2 cup red grapes
• 1 orange, sliced and halved
• 4 wooden skewers

Spear each fruit one by one, alternating until all are used. Start over again. Create a pattern with your favorites. Feel free to add any other fruit your family enjoys; all contain important antioxidants to keep your immune systems running strong!

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Preparing for a new baby is an exciting time, but as any expectant mom will tell you, it can also be stressful. And the news that the swine flu is striking pregnant women harder than other people doesn't help. So whether you just found out you're pregnant or are about to deliver, arm yourself with these facts to protect yourself and your growing baby from illness this winter.

Flu Fact No. 1: Pregnant women are more at risk for seasonal flu.
“There are complicated changes that occur in a woman's body to allow her to carry around a fetus and not reject it," says Dr. Nancy Cossler, an ob-gyn at Case Medical Center in Cleveland. "One change is that there is a tamping down of your immune system, which means you're more at risk for many illnesses, including the flu."

Flu Fact No. 2: Getting the flu shot is the most effective way to reduce your flu risk.
Pregnant women should get the seasonal flu vaccine. It's safe to get it at any point during your pregnancy. Just be sure you get the injected version, which is made with killed flu virus. The other type of vaccine, the nasal spray, is not approved for pregnant women because it is made with a live, weakened flu virus.

If, however, you got the nasal spray before you realized you were pregnant, you likely won't experience any problems. Nevertheless, tell your doctor about it.

In addition, although there is no evidence that thimerosal, a mercury preservative in vaccines, causes any harm to pregnant women or a fetus, there are some thimerosal-free vaccines available, if that's what you desire. The Centers for Disease Control and Prevention advises that pregnant women get vaccinated with either the regular or thimerosal-free vaccines.

Flu Fact No. 3: The flu shot also protects your growing baby.
When you get vaccinated, your body actually passes the vaccine's protective antibodies on to your developing fetus, which can boost your newborn's immunity during the first six months of life.

“Good studies show that pregnant women who get vaccinated against the seasonal flu give birth to babies who are less likely to get sick themselves," says Cossler. Another way to stretch out a vaccine's protective benefits: breastfeed. When you do, you'll continue to pass the antibodies you received from the vaccine on to your baby.

Flu Fact No. 4: Mitigating the spread of germs reduces your flu risk.
Do all you can to stop the spread of germs. When it comes to your hands: wash, wash and wash again -- as soon as you come home, before you eat, after running errands. It's a universal precaution that can prevent illness, says Cossler. If soap and water aren't handy, keep an alcohol-based sanitizer with you. Avoid people who are sick and try to touch fewer surfaces, such as door handles, elevator buttons and even your own nose. 

Flu Fact No. 5: Don't ignore any flu-like symptoms.
The most common flu indicators are fever, cough, sore throat, runny or stuffy nose, body aches, headaches, chills, fatigue and sometimes diarrhea or vomiting. If you have some or all of these, stay home, drink plenty of water and call your doctor right away. You may be given an antiviral medicine that safely treats the flu in pregnant women and can be taken at any time during pregnancy.

The bottom line is this: It's important to know that the flu isn't spread through the air you breathe, but by respiratory droplets that you touch and then spread to yourself by rubbing your eyes or nose. If you and everyone in your family take precautions and get vaccinated, you can avoid the flu this season. And that's good for you and your baby.

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