We have all heard our grandma say, “Don’t go out in this chilly weather or you may catch cold.” Though we may have laughed it off but studies suggest that winter is the season for cold and flu.
Winter brings with it sniffles and sneezes and at times annoying sore throat and cough. It is time of the year when we grip the tissue box and pray for a quick relief. Every year 10 % -15% people catch cold or flu in winter which makes avoiding the infection tough.
While contagious viruses are active throughout the year, winter is a season when we are most vulnerable to it; this is because in winter most people spend more time indoors with others which increases the probability of coming in contact with someone who has the virus and can pass on the germs easily around. Cold weather also makes the inside lining of the nose dry and more susceptible to common cold.
Well Known Physician, Dr Pradip Shah from Fortis hospital says, “Common cold is spread through virus which is more prevalent in winter. The growth of the virus is faster in lower temperatures and this increases the infection rate in winter.”
Team Medimanage advices a few self care practices that would help you prevent the winter illness.
When the cold and flu seasons rolls around, it is important to wash our hands often as cold and flu can be passed through coughing, sneezing and touching contaminated surfaces. Effective hand washing means rubbing your hands vigorously for at least 20 seconds.
Try to stay away from anyone who has a cold as virus particles can travel up to 12 feet through the air when someone with a cold coughs or sneezes which increases the chances of falling sick. Dr Pradip Shah says, “If you cannot avoid staying away from people who have cold and cough, you can use a good alcohol based sanitizer to clean your hands to keep the infection at bay. Alcohol based sanitizers are disinfectant that act as barriers to the virus and reduces the probability of catching cold.”
Cold and flu are symptoms that warn your body to slow down. Resting helps to shorten the length of your cold.
Though you may like to enjoy the chilly weather with a blanket and a cup of hot coffee, studies suggest that daily exposure to full spectrum light helps to boost your immune system.
It is essential to practice healthy habits:
a) Eat a balanced diet: Eating a balanced diet that consists of greater variety of fruits and vegetables improves your immune system.
b) Exercise: Exercising helps to improve your immune system and helps your body fight the infection. Dr Pradip Shah adds, “It is important to exercise only when you are completely fit. If you have fever or anything more than light cold , it is important to rest and not perform any vigorous exercise”
c) Reduce stress: Stress is a precursor in lowering your immune system and hence makes you more vulnerable to ailments. Stress relieving techniques like deep breathing, meditation helps to strengthen your immunity to cold and flu.
Are you already sick?
If you are already facing the winter blues, there is no need to panic. Simple cold and flu should be allowed to run their course. You can get relief from minor symptoms of cold and flu without taking medicines. Dr. Pradip Shah adds, “Common cold can be cured by resting but if you notice green or yellow mucus, it is necessary to visit the doctor as it indicates bacterial infection that needs medication.”
If you are already sick maintain good hygiene and try not to make others sick too. Here are a few steps to consider if you are already sick:
a) Cover your mouth with a tissue every time you cough and sneeze and dispose used tissue into the trash immediately.
b) Limit your exposure to other people.
c) Drinks lots of fluids as it helps to loosen the mucus and make you feel better. Avoid caffeinated drinks and alcohol as these drinks may dehydrate you.
d) If you are feeling uncomfortable and choose to use medicines, you can opt for over the counter medicines that are readily available at the medical stores or better still visit the doctor who would advice the best course of medicine that will work for you.
It is suggested that you should visit the doctor if your cough disrupts the sleep, if you have fever that does not go down, or if you experience increased shortness of breath.
Staying healthy in winter is simple, wash your hands, avoid the sick, eat a balanced diet and rest up. That’s it…. Simple isn’t it?
