8 ways to avoid a cold or flu
Article By: Cynthia Ross Cravit
There are simple things we can do to
help prevent catching colds and flu.
Like it or
not, it's that time again – cold and flu season.
Colds and
flu are caused by hundreds of different types of viruses. These
infections are highly contagious, passed on by tiny droplets when
you cough or sneeze and by hand contact.
And while
it's nearly impossible to avoid these germs altogether, there are
ways to lower the risk of catching a cold or flu.
Wash
your hands. We've all heard it hundreds of times: When it
comes to preventing colds and flu, be sure to wash your hands –
and do it often. It may be the simplest advice of all, but many
Canadians still don't heed it, nor are they teaching their
children to do it.
Although
thorough and frequent hand washing is thought to be one of the
most important ways to ward off colds and flu – as well as
food-borne illness – only about 37 per cent of Canadian parents
have their children wash their hands before eating, according to a
recent survey by the Health and Hygiene Council Canada. (This
compares with 80 per cent of parents in Malaysia, 79 per cent in
India and 76 per cent in Italy who reported their children always
washed their hands before meals.)
While some
cold germs are airborne, others get passed around on our hands –
making it important to wash hands frequently using soap and warm
water for at least twenty seconds or by using alcohol-based hand
sanitizers.
Sanitize
surfaces at your home and office . While proper hand washing
can remove germs on your hands, cold viruses can lurk just about
everywhere: on doorknobs, telephones, computer keyboards, bus or
subway poles, gym equipment and shopping cart handles. While you
can't always control what surfaces you touch in public (hence the
importance of frequent hand washing), maintain home and office
sanitation by remaining vigilant about wiping down surfaces. And
remember that germs love wet surfaces, so keep your counters as
dry as possible.
Tip: Use
sanitizing wipes as a convenient way to clean computer keyboards,
cell phones, light switches, TV remotes, doorknobs, etc.
Steer
clear of crowded places. No need to avoid the great outdoors
even when the weather is cold. Contrary to what your grandmother
may have told you, being out in the cold doesn't cause colds and
flu. Actually it's the reverse: being inside with people and germs
increases risk of infection. As much as possible try to steer
clear of crowded places during the height of cold and flu season.
Rest
and de-stress . Tension and not getting enough rest can
weaken your immune system and make you less resistant to
infection. Try to keep to a regular sleeping routine, and to help
control stress, learn relaxation techniques such as pausing for
several deep breaths throughout the day or taking regular stretch
breaks.
Keep to
a healthy diet and fitness and routine . Remember, during
this highly contagious season it's more important than ever to
maintain a healthy diet and fitness routine.
Don't
sneeze or cough into your hands . While it's important to
cover your mouth when you sneeze or cough to prevent spreading
germs, keep germs off your hands by coughing and sneezing into a
disposable tissue or, if need be, the bend of your elbow. As much
as possible, refrain from touching your nose, eyes or mouth.
Don't
share. If someone in your family is sick, be particularly
diligent about not sharing personal items such as drinking glasses
or hand towels.
Listen
to mum's advice to drink fluids . According to the Mayo
Clinic, drinking plenty of fluids, particularly water, is one of
the best ways to flush your system of a virus.
If
you do get sick
For relief
of cold and flu symptoms, many people look to over-the-counter
medications. While these medications can't help to prevent an
infection, they can sometimes help to ease the symptoms. (Note:
It's always a good idea to consult with your doctor or pharmacist
before taking any medication.)
Here's a
general guide for finding over the counter relief for your
particular symptom(s).
For
sneezing, itchy eyes, runny noses look for products containing
antihistamines. (These can make you drowsy, however, so you may
want to look for a non-drowsy formula.)
Decongestants,
such as pseudoephedrines, are used to relieve nasal congestion.
These come in various forms such as pills or sprays.
For coughs,
it's important to evaluate what kind of cough you have and
therefore, what you need. To break up chest congestion and have a
more productive cough, choose an expectorant (containing
Guaifenesin) which is supposed to thin mucus.
Or if
you're looking to stop a dry, hacking cough, the better choice may
be a cough syrup or lozenge that contains a suppressant (Dextromethorphan
or DM).
If your
cough is coming from a tickle in your throat, a lozenge containing
benzocaine and menthol can help to numb your throat.
Acetaminophen,
ibuprofen and aspirin can all reduce fever and aches associated
with colds and flu. (But if you're taking a cold remedy as well,
make sure it doesn't already contain the same ingredient.)
Suffering
from multiple symptoms? There are a number of medications that
treat more than one symptom. (Examples include Contac Complete
Cough, Cold & Flu, Tylenol Cold & Flu and Advil Cold &
Sinus .) Experts warn, however, not to take medication for
symptoms you do not have. Also be sure to check expiration dates
before buying any product – and read product labels carefully to
avoid an accidental overdose.
References:
The Mayo Clinic; Health and Hygiene Council Canada; Health Canada,
BBC Health, US Food and Drug Administration.
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