It’s only September and I can see that people are already sneezing, coughing and feeling extra “blah”! With the sudden change of season into cool and rainy days (come back, summer!) and the rush back to regular work and/or school schedules, it’s no wonder that we fall ill.
Sometimes we forget the everyday things that can be done to avoid catching the cold or flu. As the saying goes: “An ounce of prevention is worth a pound of cure”! Read on for the simple habits that can help you, and your family, stay healthy and bug-free this winter.
First things first...Is it the Cold or Flu?
It can be difficult to distinguish whether you (or your child) have been hit by the common cold or flu since initial signs and symptoms can be similar. Both are caused by viruses: usually rhinoviruses (cold) and influenza A and B (flu). In general, flu is worse than the common cold in symptomology and potential health-related complications (e.g. progressing to pneumonia, bacterial infections, or hospitalization). The following is a comparison chart of what may be seen during the cold verses flu, but be aware that there is variability in each person’s experience.
So, what can I do to avoid getting sick?
1. Wash your hands
This seems like a no-brainer, but it’s truly the best way to avoid a cold/flu. The most common routes of viral transmission are sneezing or coughing, hand-to-hand contact, and object transfer. Once germs are on your hands, it’s easy for them to get into your body via mucosal membranes (if you touch your eyes or mouth).
Wash your hands frequently AND thoroughly. Using soap and water, scrub for at least 20 seconds (singing one round of “Happy Birthday” will do the trick) – and don’t forget under the nails and in-between the fingers, where they meet the palm of the hand.
2. Proper sneezing and coughing techniques
Cough and sneeze into a tissue or the corner of your sleeve. As mentioned before, viruses spread via contact with mucous membranes – and a sneeze or a cough can release those germs into the surrounding space, to be picked up by someone else. This avoids spreading the cold/flu to those around you, but also be aware of those who aren’t covering their nose and mouth when they cough or sneeze to protect yourself!
3. Disinfect your space
If you or your family is sick, then wipe down contact surfaces in high-traffic spots (computers, phones, doorknobs, TV remotes, etc.). This can prevent the further transmission of germs and avoid anyone from being re-infected.
4. Drink plenty of fluids– particularly water!
When you’re sick, you have a higher chance of becoming dehydrated: a sore throat can make it painful to drink any liquids, fever can draw moisture out of the body, and you lose fluid with mucous production. Plus, over-the-counter cold medicine can be drying as it dries up phlegm. Remember to drink plenty of fluids: water is best, then followed by high vitamin C juices (orange, apple), and hot tea and soups. Stay away from coffee and alcohol, though, since these can be more dehydrating.
5. Regular exercise
We know that exercising regularly throughout the year is beneficial for our overall health, strength, and energy levels. But, did you know that positive immune changes occur with each session of moderate physical activity? Exercise keeps our white blood cells alert and ready to go, and increases our body temperature, which can help to kill cold/flu bugs. Be sure to exercise appropriately – pushing yourself to exhaustion and overstressing your body can actually increase your chances of getting sick.
6. Reduce stress levels
Being in a state of high stress (mental, emotional, or physical) increases the likelihood of catching the cold/flu. Our sympathetic nervous system takes over during high-pressure situations and increases cortisol production (our stress hormone), which can actually lower white blood cell count. Focus on ways of reducing your stress (e.g. deep breathing, taking a walk, meditation, delegating tasks, asking for help, etc.) and incorporate it daily.
7. Avoid refined sugar and food allergens
Our immune system is closely linked to our gastrointestinal health. Disturbances in the gut microbiome (the community of microorganisms living in our body) result in dysregulation of immune cells, reducing our ability to fight infections. A single teaspoon (5 g) of processed sugar can negatively impact immune function for up to several hours – providing plenty of time for pesky cold/flu germs to enter our body. It may be worthwhile to rule out any food sensitivities, since consuming these can also cause inflammation in the gut, leading to impaired function.
By incorporating these simple everyday lifestyle changes during cold/flu season, we can reduce the length of illness and even prevent getting sick in the first place.
Always seek further medical help if your symptoms only seem to be worsening despite treatment. With infants and young children, it’s best to see a health professional sooner for appropriate support.
Sources
https://www.cdc.gov/flu/symptoms/coldflu.htm
https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605
Cohen, S et al. 2002, ‘Reactivity and vulnerability to stress-associated risk for upper respiratory illness’, Psychosomatic Medicine, vol. 64, no. 2, pp. 302-310.
Neiman, DC 2003, ‘Current perspective on exercise immunology’, Current Sports Medicine Reports, vol. 2, no. 5, pp. 239-242.
Round, JL and Mazmanian, SK 2009, ‘The gut microbiota shapes intestinal immune responses during health and disease’, Nature Reviews Immunology, vol. 9, no. 5, pp. 313-323.
