As the weather has turned cooler, flu and COVID-19 cases have increased, according to data from the CDC.

Here are some tips to help you stay healthy this season:

• Get the COVID-19 and flu vaccines -- it's safe to get them at the same time.
• Cover your mouth and nose with a tissue, not your hands, when sneezing or coughing.
• Don't go to work or school if you're feeling symptoms developing. This will prevent the spread of the illness to others.
• Avoid touching your eyes, nose, and mouth. If you touch something that is contaminated with germs, it can easily spread disease.
• Clean and disinfect your home frequently, especially surfaces that are touched often, such as doorknobs or countertops.
• Wash your hands frequently with soap and water. Scrub for 20 seconds to remove harmful germs.

Remember, COVID-19 infections can begin with typical cold symptoms, and we encourage our patients to test themselves at home for COVID-19 when they experience these symptoms. If needed, the Foxhall Internists lab can perform PCR tests for more than 20 different types of respiratory infections, including COVID-19 and flu.

Snow shoveling can lead to several health risks for many people, from back injuries to heart attacks.

The following precautions can help keep you safer when you set out to shovel:

Be heart conscious. If you have a history of heart problems and are physically inactive, it's best to consult your doctor before starting heavy exercise such as shoveling. In addition, don't shovel while smoking, eating, or right after consuming caffeine since this may place extra stress on your heart.

Dress for the weather. Wear several layers of clothing. You can remove a layer if needed. Avoid wearing cotton next to your body. If you perspire, it can become damp, and you'll get chilled. Protect your hands, feet, and face since these are common areas for frostbite. Wear a hat that covers your ears and a scarf to protect your lower face. Mittens are generally warmer than gloves.

Drink plenty of water. Remaining hydrated during cold-weather months is just as crucial as during warm-weather months. Even if you're not thirsty, drink water before, during, and after your shoveling session.

Warm-up. Before shoveling, stretch your arms, legs, shoulders, and back. You're less likely to injure muscles and joints when they're warmed up.

Shovel snow while it's fresh. Freshly fallen snow is lighter than snow that has started melting or has been moved by a plow.

Watch out for ice. There may be ice under the snow. Be careful so you don't slip, fall, and injure yourself.

Take it slow. Pace yourself and take breaks if you need to. Safety is more important than speed.

Protect your back. Bend at the knees, not the back, when lifting the shovel. Lift with your legs bent, stand with your feet hip-width apart for balance, and keep the shovel close to your body. Also, pick up only a little snow at a time. Consider using a smaller shovel or filling a larger shovel no more than halfway.

Beware of shoulder strain. Shoveling snow can place a lot of strain on your shoulders. Lifting and throwing heavy piles of snow or hitting hard ice hidden beneath the snow can result in shoulder damage. Lifting too much snow can aggravate arthritis or further injure a worn rotator cuff.

Listen to your body. This is the #1 snow shoveling tip. If something doesn't feel normal or you're tired, it's time to stop. Go inside, warm up, rest, and hydrate. Reevaluate how your body feels before picking up where you left off.

Be careful around machinery. If you use a snowblower or plow, be especially cautious around moving parts and sharp edges. Be sure the equipment is turned off before clearing any snow jams. Keep children and pets away while you're operating machinery.

Have your phone handy. If you're experiencing an emergency, call 911 immediately.

Foxhall Internists will be closing early at 12 p.m. on Friday, Dec. 22, and will be closed on Christmas Day, Dec. 25. The practice will also close early at 12 p.m. on Friday, Dec 29, and will be closed on New Year's Day, Jan. 1.

If you need to reach us after the office is closed to discuss an urgent matter, you may also use the main phone number, and you will be connected to our answering service. If for some reason you are not directed automatically to the answering service, or you cannot get through to our office during normal business hours, don't hesitate to contact our answering service directly by calling (301) 446-2541. If you have an emergency, please call 911.