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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Your little one is coughing, sneezing and asking for comfort. How can you tell a cold from the flu? Knowing the difference between the two is important for any parent.

Although colds and the flu are both respiratory illnesses, they're caused by different types of viruses. The problem is that colds and the flu share symptoms, like coughing and sneezing. But I've listed a few ways to distinguish between the two. Keep in mind that every child is different. If you're worried about him or her, don't hesitate to call your pediatrician.

How can I tell if it's a cold? 
Colds are generally milder than the flu and usually last for about a week. Children typically develop a sore throat. The cold is more likely to cause sinus symptoms -- such as a runny nose, sniffling and sneezing -- followed by a cough. Kids can also present a low-grade fever, which is usually around 100 F. The symptoms of the flu also generally last longer -- up to two weeks -- than the symptoms of a cold, which usually last three to seven days.

How can I tell if it's the flu? 
More severe than a cold, flu symptoms tend to come on quickly: Your child can feel fine one day and horrible the next. The main symptom of the flu, however, is a fever. Kids can get a high-grade fever of up to 106 F. (Click here to learn more about when to call the doctor for a fever.) Other telltale signs include a dry cough, body aches and an overall feeling of fatigue.

What's the best way to treat the viruses? 
If your child has the flu, and she or someone in your home has a compromised immune system -- an infant, a senior citizen, or someone with a chronic illness -- call your pediatrician right away. Your doctor will want to prescribe an antiviral medication, which is most effective when taken 48 hours after onset. This can help prevent the spread of the flu, which can cause potentially dangerous complications, like pneumonia.

Otherwise, you can treat both illnesses the same way: Make sure that your child gets plenty of rest and fluids. You can use a fever-reducing medication, like acetaminophen, to bring down his or her temperature, as well as OTC meds to relieve symptoms.

If your child experiences respiratory problems and has trouble breathing, has a fever that lasts more than three days, or doesn't seem to be getting better with time, call your doctor. You want to make sure that he didn't develop a complication, such as pneumonia or a sinus or ear infection.

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The best offense is a good defense. It's a saying that holds as true for football as it does for cold and flu season. But fending off colds doesn't just mean reminding your kids to wash their hands."How much you sleep, what you eat and how you spend your free time all play a role in having a strong immune system," says Dr. Alan Greene, a clinical professor of pediatrics at Stanford University School of Medicine and an attending pediatrician at Packard Children's Hospital in Palo Alto, Calif. Follow this eight-step plan to keep your little ones -- and you -- healthy, happy and sniffle-free.

Scale back on sweets.
According to the American Heart Association, the average American gets about 22 teaspoons of added sugar in one day -- more than three times the amount the organization recommends. Not only can an excess of the sweet stuff pave the way for weight gain, but it can also wear down the immune system."Refined sugar causes blood sugar spikes, which compromise white blood cells, the body's first line of defense against colds," says Greene. To scale back, swap out your kid's soda for water and offer fruit instead of candy. The American Heart Association advises that children ages 4 to 8 who get about 1,600 calories a day should limit their sugar intake to 3 teaspoons -- or 12 grams -- a day.

Clear the air.
Here's another reason to protect your child from secondhand smoke and chemical-based household cleaners:"These pollutants damage cilia, the tiny hairs in your nose that help block viruses," says Greene. Declare your home and car smoke-free zones, and use gentler cleaners -- or save the serious scrubbing for the times your kid's in day care or on a playdate.

Let 'em laugh.
When life gets hectic, it's sometimes simpler to rush through your day without cracking a smile. But taking time to have fun and giggle with your family is crucial for your well-being. In fact, research from Japan's Osaka University Graduate School of Medicine found that watching funny movies boosts the production of the body's natural cold- and flu-killing cells. Try having a tickle-fest, or pop in a chuckle-worthy DVD.

Serve some bacteria.
The good kind, that is! “Probiotics strengthen the immune system," says Greene."The trick is giving your child enough of these friendly bacteria." He recommends looking for a product with 5 to 10 billion units from more than one strain of probiotics, such as a combination of lactobacillus and bifidus regularis. Most yogurts contain 1 billion units per serving, so consider stocking up on fortified juices too.

Stress less.
Too much tension can trigger the release of cortisol, a stress hormone that dampens your body's defenses, says Greene. Of course, it's impossible to rid your child's life of all stresses, but teaching him coping techniques can help him better deal with them. The next time he seems anxious, have him lie down with one hand on his tummy. Ask him to take deep breath; his stomach should push against his hand when he inhales and move away when he exhales. Eventually, he'll learn to take these "belly breaths" when he's feeling frustrated.

Get moving.
Freezing outside? Resist the temptation to camp out in front of the television. Staying active provides a number of healthy benefits, including a stronger immune system. According to a recent study published in the British Journal of Sports Medicine, people who worked out five days a week came down with 46-percent fewer colds than their couch-potato counterparts. So bundle up and go on a family walk or create an indoor obstacle course.

Have a set bedtime.
Researchers at Carnegie Mellon University found that people who logged more quality shut-eye were five times less likely to get a cold than those who tended to toss and turn. Experts recommend that children younger than 12 should log 10 hours of sleep a night, one- to three-year-olds should get 12 to 14 hours, and those younger than 1 need 14 to 15 hours. To help put your little one -- and colds -- to bed, create an evening ritual that signals it's time for sleep, like reading a favorite book or doing a few easy stretches.

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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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