Lifestyle Changes to Help Prevent Pneumococcal Disease

The pneumococcal vaccine can help prevent pneumococcal disease. It’s suggested for all children under 5 years old, adults 50 years and older, or anyone with medical conditions, such as:

• Chronic lung problems
• Heart disease
• Diabetes
• Risk factors like being a cigarette smoker
• A lowered immunity (immunodeficiency) and more

Most doctors recommend you get the newest vaccine, PCV21, if you’ve never been vaccinated before.

Common viruses like the flu and respiratory syncytial virus (RSV) can raise your risk of pneumococcal pneumonia. But getting vaccinated can help.
For adults over the age of 65, your doctor may suggest a:

• COVID shot every six months
• Flu vaccine each year
• RSV vaccine, if you’re 75 or older, or 50 to 74 years old with a higher risk

Staying up to date on all necessary vaccines can lower your risk of infection.
 

Regular handwashing can prevent upper respiratory infections. But it’s important to make sure you do it correctly – most people don’t. Here’s how:

• Wet your hands with clean running water, either warm or cold.
• Rub your hands with soap for at least 20 seconds – sing the “Happy Birthday” song twice.
• Rinse your hands well under the water.
• Dry them with a clean towel or an air dryer.

Don’t smoke, and try to stay away when people do. Cigarette smoke can damage your lungs, which can make it harder to fight off infections.
Smokers also have a higher risk of pneumonia. If you smoke, experts suggest you get a pneumococcal vaccine. It can help lower your risk of pneumococcal disease.

Pneumococcal bacteria can spread after an infected person coughs or sneezes. Try to wear a mask in crowded areas if you have a higher risk of pneumococcal disease complications.

If you’re at the airport, mall, or on public transportation, a well-fitting mask can help. Wearing one, like an N95 mask, can lower your pneumococcal infection risk.

Germs can spread in the air that you breathe through droplets that carry the bacteria. While you can’t control air in public spaces, at home you can:

• Open doors and windows
• Use exhaust fans
• Set the central fan to the “on” position to circulate the air with visitors
• Change your air filter at least every three months
• Use a portable, high-efficiency particulate air (HEPA) cleaner in high-traffic rooms
   

Pneumococcal disease can spread through contaminated surfaces. If you touch them, then touch your eyes, nose, or mouth, the bacteria can enter your body.

Wash away the dirt first with soap and water to help the chemicals reach the germs better. Then use bleach or another disinfectant to clean surfaces such as:

• Counters
• Faucets
• Doorknobs 

There’s no specific diet to keep your immune system healthy. But research suggests some foods may help lower your risk of respiratory disease:

• Fish and seafood, rich in omega-3 fatty acids, may help ramp down inflammation.
• Whole grains, high in fiber and nutrients like zinc, help fight disease.
• Fruits and vegetables, rich in antioxidants, may keep your immune system strong.

Very low levels of vitamin D may worsen outcomes if you do get sick with pneumonia. Try to get enough vitamin D with a balance of natural sunlight, supplements, and foods like:

• Fatty fish such as salmon and tuna
• Egg yolks
• Fortified cow’s milk and some plant-based milks
• Orange juice

Supplements that provide about 600 IU a day can also help. But if you’re over the age of 70, you may need up to 800 IU a day. Before taking a supplement, talk to your health care provider about the best one.

Dehydration can mean a higher risk of pneumonia. That’s because your airways get dry, becoming more vulnerable to invading germs like pneumococcal bacteria. Here’s how to stay hydrated: 

• Sip water steadily throughout the day, rather than just when you feel thirsty
• Add a splash of fruit to make drinking water easier
• Eat fruits and veggies with high water content, like watermelon, cucumbers, and tomatoes