Part 12 - Beat the Cold and Flu
Aches, chills, blocked nose, sneezing and fever, sound familiar? Every January most people consign themselves to the fact that for at least a few weeks during the winter they are bound to get sick, whether it’s the cold or flu, it’s pretty much inevitable. Even if you plan to stay as healthy as possible and think you're doing everything right in your quest to avoid getting sick, few people realise that every aspect of your lifestyle can affect your immune system (that is, your body's system of organs and cells that fight against infections, bacteria and disease). This months article is for all of you who seem to catch every bug that comes around.
The flu or influenza is a common illness that millions of people in the United Kingdom suffer from each winter. Beyond getting a flu shot there are many things we can do to prevent getting sick and to recover fast once you are sick.
The viruses that make us ill are usually spread by an infected person coughing or sneezing, releasing viruses that can live on hard surfaces like doorknobs, keyboards, and ATM machines. By touching these surfaces you can pick up a virus on your hands and then transfer it to yourself by touching your mouth, nose or eyes. Therefore, the first preventative measure is washing your hands. It may sound strange to remind people to wash their hands, however we touch our faces about 6 times and hour and only wash our hands a few times a day. Consider everything you’ve touched since you last properly cleaned you hands, from money, office printer, door knobs and consider the number of people who’ve potentially touched those same surfaces.
The best piece of advice if you are already sick is to stay home. Get better and do not make anyone worse by spreading your contagious germs. We generally have a drive to be seen as working hard, but when you are already vulnerable and likely wont be able to put forth your full effort you are better off recovering than trying to tough it out and ending up worse off and with potentially sicker workmates. When you sneeze or cough, cover your mouth with a tissue and then throw the tissue away. Sneezing or coughing directly into your hand may leave behind germs that are then easily transmissible and could infect more at your work place. In addition, try to get as much sleep as possible, consume plenty of fluids like water and juice.
As always the best remedy for a cold and flu is proper prevention. Your immune system is your body's internal healing machine. As cold and flu season approaches, it is important to keep your immune system in top shape to prevent a pesky virus or infection.
Healthy eating habits are crucial to all-around well being. Eating plenty of fruits and vegetables as part of a balanced diet provides you with disease-fighting vitamins and minerals. Vitamin C increases resistance to infection and improves the ability of cells to digest viruses and toxins. Broccoli, sweet red and green peppers, and citrus fruits are excellent sources of vitamin C. Foods rich in omega-3 fatty acids - such as fish and eggs - strengthen immune cells. Try to reduce sugar consumption in your diet. Sugar disables your natural disease-fighting cells, allowing viruses to take hold.
If a nasty cold or flu has made itself at home in your body, some ingredients can shorten the bug's stay. The antiviral, antibacterial and anti-inflammatory properties of garlic help to detoxify your immune system and expel mucous. Cayenne pepper is a decongestant that also reduces fever. An immune-enhancing herb, Echinacea has been proven to shorten the duration of a cold or flu, and acts as an antibiotic. Try Echinacea tea or take it as a supplement while your cold or flu runs its course.
Weight maintenance is a crucial aspect of taking care of your immune system. Even an additional 20 pounds can lower your immunity. Exchange the processed junk in your diet for food that is nourishing and rich in nutrients. Exercise also improves the body's ability to ward off a cold or flu. However, be careful not to over do it. Intense exercise can make you more susceptible to infection so alternate difficult and easy workout days.
So now that your armed for combat hopefully you will have a healthier winter and be able to use a few future sick days for better things than being sick.
If there are any topics on nutrition and fitness you’d like to see addressed or any questions you have please contact me at Healthy.Living@St-Christophers.co.uk.
James McDonald is a St. Christopher’s Manager and fully certified personal trainer in Edinburgh, and can be reached for any questions on Health and Fitness or for Personal Training consultation in Edinburgh.
