Prep for cold and flu season – now
Just like tax season… cold and flu season is also inevitable. The season of runny noses, sore and scratchy throats, fevers and the chills is upon us soon, so why not start preparing now?
What does cold and flu season mean?
Cold and flu season is that time of the year when respiratory illnesses (colds and flu) rear their heads and make their presence known.
There are a few reasons people tend to fall sick during this season:
- Colder temperatures can weaken our immune system's response to viruses, making us more susceptible to infections.
- During colder months, we tend to spend more time indoors in close proximity to others, increasing the likelihood of person-to-person transmission of viruses.
- Cold air tends to be drier, which can dry out nasal passages, making it easier for viruses to enter the body.
Prepping for cold and flu season
V is for vaccination
Getting the flu vaccine can significantly reduce your risk of getting the flu. While it may not prevent all cases, it can reduce the severity and duration of the illness if you do get sick.
Wash those hands
Wash your hands regularly with soap and water for at least 20 seconds, especially after being in public places or touching surfaces that may harbour germs. Use hand sanitiser if soap and water are not available. Avoid touching your face, especially your eyes, nose, and mouth.
Mind the germs
When coughing or sneezing, use a tissue to cover your mouth and nose, or cough/sneeze into your elbow. Make sure you dispose of tissues properly and wash your hands afterward. While you’re at it, regularly clean and disinfect frequently touched surfaces in your home and workplace, such as doorknobs, light switches, countertops, laptops and phones.
Keep your immune system strong
Fruit, veggies and plenty of water will always be on trend. Eat a healthy diet rich in fruits, vegetables, wholegrains and lean proteins. Stay hydrated, get enough sleep, exercise regularly and manage stress levels to support your immune system.
Stay away from sick people
If possible, try to avoid close contact with people who are sick. If you are sick, stay home from work or school to prevent spreading illness to others. People who are usually most at risk for cold and flu illnesses are young children whose immune systems are still developing, older adults, especially those with chronic illnesses, and pregnant women who experience changes in immunity during pregnancy.
Home remedies
Home remedies can help alleviate symptoms and support your body's natural defences when you have a cold or flu. Here are some effective home remedies you can try:
- Drink plenty of fluids like water, herbal teas, clear broths and electrolyte-rich drinks to stay hydrated and loosen congestion.
- If you’re tired - rest! Your body will recover faster and you will help strengthen your immune system.
- Gargling with warm salt water can soothe a sore throat and help reduce inflammation.
- Mix honey and lemon in warm water or herbal tea. Honey can soothe a sore throat and lemon provides Vitamin C and antioxidants.
- Inhaling steam from a bowl of hot water can help clear nasal congestion and ease breathing. You can also add essential oils like eucalyptus or peppermint.
- Using a saline nasal spray or a Neti pot can help flush out nasal congestion and relieve sinus pressure.
- Apply a warm compress to your forehead or chest to help relieve congestion and ease discomfort.
- Elevating your head with extra pillows while sleeping can help alleviate congestion and promote better breathing.
- Garlic has antimicrobial properties that may help fight infections. Adding garlic to your meals or taking garlic supplements may help boost your immune system.
Remember, while home remedies can help relieve symptoms, they are not a substitute for medical treatment. If your symptoms worsen or persist for more than a few days, please get a check-up at your doctor.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.