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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To keep your family healthy and safe this flu season, it's important to know all you can about the flu. Here are seasonal flu fundamentals on everything from symptoms to prevention.

Who's at Risk: Young children and people over 65 are most likely to contract the virus.

Symptoms: The flu virus usually triggers fever, cough, runny nose or congestion, and body aches.

Red-flag Warnings
Most people with seasonal flu get a mild illness that might make them feel miserable for a few days but isn't life-threatening. But it's important to watch for red-flag warning signs that suggest a person is developing severe complications.

In children, look for fast breathing or breathing difficulty. Also, act fast if skin appears bluish or the child has a fever with a rash. Failure to wake up or interact, and extreme irritability are also warning signs. In addition, symptoms that improve but then return with fever and a worse cough need immediate attention.

In adults, red flags include breathing difficulty, pain or pressure in the chest or abdomen, sudden dizziness, confusion, or severe or persistent vomiting.

Prevention
The flu virus is transmitted through tiny amounts of mucus released when you talk, sneeze or cough, explains Dr. Robert W. Frenck Jr., professor of pediatrics in the division of infectious diseases at Cincinnati Children's Hospital Medical Center. You can prevent the spread of both flu viruses by developing these healthy habits:

• Wash your hands. Several times a day, wash your hands with soap and water, especially before eating. If you don't have sink access, use an alcohol-based hand sanitizer.
• Cover your cough. If you feel the urge to cough or sneeze, cover your mouth with a tissue and then throw the tissue away. If you don't have a tissue handy, cough into your elbow.
• Stay home. If you get sick, plan on staying home for four days, or until the fever has been gone for 24 hours without the aid of fever-reducing medication.
• Get vaccinated. "Vaccination is the best way to prevent seasonal flu," says Dr. Davis. To find flu vaccination clinics near you, contact your local or state health department.

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Mothers usually know best. But your mom may have led you astray with a few pieces of her sick-day advice. Parents often ask my opinion about a piece of cold and flu info they've heard and practiced for years. But in reality, science proves that some longstanding beliefs simply aren't true. Here are three myths that I hear often in my practice … and the truth behind each one. Read on; you just might be surprised at the truth behind cold and flu myths!

Cold and Flu Myth No. 1: Cold weather can make you sick.
The truth: Going outside in chilly weather without a jacket or with a head of wet hair isn't likely to cause the sniffles. In one study published by the journal Family Practice, people were exposed to the cold virus and asked to stand in rooms of varying temperatures; all groups had virtually the same rate of infection, no matter if they were freezing or toasty.

The fact that colds and the flu are more common in winter is likely because we tend to spend more time indoors when it's cold outside, which increases our chances of coming into contact with sniffling people or contaminated surfaces. Protect yourself and others by always covering your sneezes with an elbow or a tissue and making sure to frequently wash your hands.

Cold and Flu Myth No. 2: Milk can increase mucus production.
The truth: If you're not lactose intolerant, you can drink milk and eat yogurt when you're under the weather. An Australian study, which required 60 volunteers to consume varying amounts of dairy when they were sick with a cold, found no significant connection between milk intake and phlegm production.

Cold and Flu Myth No. 3: Green mucus is a sign of a sinus infection.
The truth: The color of your child's mucus doesn't necessarily mean that he needs antibiotics: Green or yellow mucus just means that that phlegm has been lingering in the nose longer, which can occur with viral infections like a cold. But if the mucus is a color other than greenish-yellow or continues for more than 10 days, it's time to see the doctor.

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