By Amelia Sponseller, FNP-C, Menopause Society Certified Practitioner
As a primary care provider, I see the predictable seasonal wave of sniffles, sore throats, fevers, and stomach bugs sweep through Maine every winter. At Marshview Direct Primary Care, we work closely with our patients to help them stay healthy—and to recover quickly when illness does strike. While we can’t avoid every circulating virus, a few intentional habits can make a meaningful difference for your well-being.
1. Build a Strong Foundation: Sleep, Hydration, Nutrition
Your immune system runs best when you care for the basics. Aim for 7–9 hours of restful sleep, stay well hydrated through the day, and fuel your body with colorful fruits and vegetables, whole grains, and lean proteins. Daily vitamin C and zinc supplements are also a great addition. These small choices strengthen your body’s ability to fight off infections–especially important during respiratory and stomach bug season.
2. Hand Hygiene Still Matters
It might sound simple, but frequent handwashing is one of the most powerful tools we have for preventing both flu and gastroenteritis. Wash for at least 20 seconds, and use hand sanitizer when soap and water aren’t available. This habit alone can dramatically reduce your chances of catching what’s going around.
3. Keep Shared Spaces Clean
During illness season, be mindful of high-touch surfaces. Regularly disinfect doorknobs, light switches, phones, and countertops–especially if someone in the household is sick. Avoid sharing cups, utensils, and towels. This is especially important for preventing gastroenteritis (the “stomach bug”), which spreads easily through contaminated hands and surfaces.
4. Protect Your Airways
Cold Maine air is notoriously dry, which can irritate the airways and make you more susceptible to infection. A humidifier can help maintain comfortable moisture–just be sure to clean it regularly to avoid mold. A simple saline nasal spray can keep your nasal tissues healthier and less prone to viral invasion.
5. Keep Vaccines Up to Date
The seasonal flu shot and updated COVID-19 boosters remain key tools for reducing the severity of illness. They won’t prevent every infection, but they make complications much less likely.
6. And When You Do Get Sick—We’re Here
At Marshview Direct Primary Care, being available when you need us is at the heart of what we do. Whether you wake up with a fever, sudden vomiting, a cough that won’t quit, or a child who’s come down with something overnight, you can reach out directly–call, text, or message. Same-day visits, virtual options, and ongoing guidance mean you don’t have to navigate illness alone or wait days for an appointment.
Amelia Sponseller is a Scarborough resident, Family Nurse Practitioner, Menopause Society Certified Practitioner, and owner of Marshview Direct Primary Care.
Photo: Solving Healthcare
