The cold winter months often mean an increase in illnesses like the common cold, influenza, and other viral infections. As a physician, I (Nasuralah Hakro From Rubmd) see many patients suffering from these seasonal bugs. In this article, I’ll share my professional advice on how to minimize your chances of getting sick and recover quickly if you do catch a cold or the flu this winter.
Wash Your Hands Frequently This may seem obvious, but washing your hands regularly and properly is one of the best ways to stop the spread of viral illnesses. Make sure to use warm water and soap, scrubbing for at least 20 seconds before rinsing. When out and about, carry hand sanitizer. Getting into this habit can significantly reduce your risk of infection.
Here Are My Suggestions:
Avoid Touching Your Face
Viruses can enter our bodies through the eyes, nose and mouth. As hard as it may be, try not to touch your face when you are out and about, especially before washing your hands. Things like doorknobs, keyboards and handrails can be breeding grounds for germs. Don’t give them an easy entry point.
Stay Hydrated Drinking plenty of fluids helps thin out mucus, making it less likely for viruses to thrive and clog your system. Staying hydrated also keeps your throat lubricated, wards off headaches, and improves immunity. Drink water, juices, broths, herbal teas and other fluids throughout the day. Try to avoid sugary sodas which can lead to inflammation.
Load Up On Immune-Boosting Foods
What you eat can have a big impact on your immunity. Focus on antioxidant and vitamin-rich fruits and vegetables, fermented foods like yogurt and sauerkraut, proteins like chicken soup, and spices like garlic and ginger. Cut back on processed foods, sugar, unhealthy fats and refined carbs. Stay nourished to help your body fight off pathogens.
Get Your Rest
Lack of sleep is associated with weaker immune function. Adults should aim for 7-9 hours per night, erring on the higher side during cold and flu season. Make sure your bedroom is dark, quiet, and cool for better sleep quality. Power down electronics well before bedtime and establish a calming pre-sleep routine, like reading or meditation.
Manage Stress Levels
Chronic stress takes a toll on your immune defenses. Find healthy ways to unwind like light exercise, socializing, listening to music, taking baths, journaling, etc. If stress is overwhelming, try talking to a counselor or therapist. Relaxation techniques like deep breathing, yoga, and visualization can also calm the nervous system.
Supplement Wisely While there’s no magic bullet, certain vitamins and supplements may provide a little immune boost, especially for those deficient in key nutrients. I recommend a daily vitamin D supplement, especially in winter when sunshine exposure is limited. Zinc, vitamin C and elderberry extract may offer some preventive benefits as well. Always consult your doctor before trying new supplements.
Consider Vaccination
The single best way to avoid the flu is to get your annual flu shot. I recommend vaccination for all my patients over 6 months old unless contraindicated by allergy or other health conditions. The flu virus changes each year so annual immunization is needed for optimal protection. Ask your doctor about other relevant vaccines as well.
See Your Doctor If Symptoms Persist
If you do come down with a bad cold or flu, call your physician right away to discuss treatment options and symptom management. Seek emergency care for difficulty breathing, high fever not responding to medication, or other concerning symptoms. With plenty of rest and proper care, you should recover in 1-2 weeks.
Antiviral Medications For high risk patients diagnosed very early on, I may prescribe an antiviral medication like Tamiflu to help reduce severity and duration. These are most effective if started within 48 hours of symptom onset. Antibiotics are not effective for viral infections but may be warranted if secondary bacterial complications occur.
Over-the-Counter Medications
To help relieve symptoms, use OTC medications as directed by your doctor. Cough suppressants, decongestants, antihistamines, expectorants, and pain/fever reducers can provide relief but read labels for possible interactions with other medicines or health conditions. Call your doctor if symptoms worsen or persist beyond 10 days.
Stay Home From Work and School Don’t be a hero
If you come down with cold or flu symptoms, stay home from work, school and group gatherings to avoid spreading illness. Get lots of rest and drink fluids. You’ll recover faster and avoid exposing others who may be more vulnerable. Follow your employer’s sick leave policies and have backup childcare plans in place.
Watch for Emergency Warning Signs
While most colds and flu are unpleasant but not dangerous, certain symptoms warrant urgent medical attention. Seek emergency care if you experience difficulty breathing, chest pain, blue lips or face, confusion or disorientation, severe vomiting, seizures, or other concerning symptoms. For infants, seek immediate care for fever over 100.4°F rectally.
In Closing
I hope these tips help you stay healthy and avoid the viruses going around this winter. Don’t underestimate the importance of good prevention and hygiene habits. Get adequate rest, eat a balanced diet, manage stress, and stay up to date on vaccinations. If you do get sick, take measures to avoid spreading illness and call your doctor right away for guidance on treatment and symptom relief. With some diligence, you can stay well and enjoy a healthy, happy winter season.
Guide to Avoiding Colds and Flu By Dr. Nasurallah Hakro From – Rubmd
The cold winter months often mean an increase in illnesses like the common cold, influenza, and other viral infections. As a physician, I (Nasuralah Hakro From Rubmd) see many patients suffering from these seasonal bugs. In this article, I’ll share my professional advice on how to minimize your chances of getting sick and recover quickly if you do catch a cold or the flu this winter.
Wash Your Hands Frequently This may seem obvious, but washing your hands regularly and properly is one of the best ways to stop the spread of viral illnesses. Make sure to use warm water and soap, scrubbing for at least 20 seconds before rinsing. When out and about, carry hand sanitizer. Getting into this habit can significantly reduce your risk of infection.
Here Are My Suggestions:
Avoid Touching Your Face
Viruses can enter our bodies through the eyes, nose and mouth. As hard as it may be, try not to touch your face when you are out and about, especially before washing your hands. Things like doorknobs, keyboards and handrails can be breeding grounds for germs. Don’t give them an easy entry point.
Stay Hydrated Drinking plenty of fluids helps thin out mucus, making it less likely for viruses to thrive and clog your system. Staying hydrated also keeps your throat lubricated, wards off headaches, and improves immunity. Drink water, juices, broths, herbal teas and other fluids throughout the day. Try to avoid sugary sodas which can lead to inflammation.
Load Up On Immune-Boosting Foods
What you eat can have a big impact on your immunity. Focus on antioxidant and vitamin-rich fruits and vegetables, fermented foods like yogurt and sauerkraut, proteins like chicken soup, and spices like garlic and ginger. Cut back on processed foods, sugar, unhealthy fats and refined carbs. Stay nourished to help your body fight off pathogens.
Get Your Rest
Lack of sleep is associated with weaker immune function. Adults should aim for 7-9 hours per night, erring on the higher side during cold and flu season. Make sure your bedroom is dark, quiet, and cool for better sleep quality. Power down electronics well before bedtime and establish a calming pre-sleep routine, like reading or meditation.
Manage Stress Levels
Chronic stress takes a toll on your immune defenses. Find healthy ways to unwind like light exercise, socializing, listening to music, taking baths, journaling, etc. If stress is overwhelming, try talking to a counselor or therapist. Relaxation techniques like deep breathing, yoga, and visualization can also calm the nervous system.
Supplement Wisely While there’s no magic bullet, certain vitamins and supplements may provide a little immune boost, especially for those deficient in key nutrients. I recommend a daily vitamin D supplement, especially in winter when sunshine exposure is limited. Zinc, vitamin C and elderberry extract may offer some preventive benefits as well. Always consult your doctor before trying new supplements.
Consider Vaccination
The single best way to avoid the flu is to get your annual flu shot. I recommend vaccination for all my patients over 6 months old unless contraindicated by allergy or other health conditions. The flu virus changes each year so annual immunization is needed for optimal protection. Ask your doctor about other relevant vaccines as well.
See Your Doctor If Symptoms Persist
If you do come down with a bad cold or flu, call your physician right away to discuss treatment options and symptom management. Seek emergency care for difficulty breathing, high fever not responding to medication, or other concerning symptoms. With plenty of rest and proper care, you should recover in 1-2 weeks.
Antiviral Medications For high risk patients diagnosed very early on, I may prescribe an antiviral medication like Tamiflu to help reduce severity and duration. These are most effective if started within 48 hours of symptom onset. Antibiotics are not effective for viral infections but may be warranted if secondary bacterial complications occur.
Over-the-Counter Medications
To help relieve symptoms, use OTC medications as directed by your doctor. Cough suppressants, decongestants, antihistamines, expectorants, and pain/fever reducers can provide relief but read labels for possible interactions with other medicines or health conditions. Call your doctor if symptoms worsen or persist beyond 10 days.
Stay Home From Work and School Don’t be a hero
If you come down with cold or flu symptoms, stay home from work, school and group gatherings to avoid spreading illness. Get lots of rest and drink fluids. You’ll recover faster and avoid exposing others who may be more vulnerable. Follow your employer’s sick leave policies and have backup childcare plans in place.
Watch for Emergency Warning Signs
While most colds and flu are unpleasant but not dangerous, certain symptoms warrant urgent medical attention. Seek emergency care if you experience difficulty breathing, chest pain, blue lips or face, confusion or disorientation, severe vomiting, seizures, or other concerning symptoms. For infants, seek immediate care for fever over 100.4°F rectally.
In Closing
I hope these tips help you stay healthy and avoid the viruses going around this winter. Don’t underestimate the importance of good prevention and hygiene habits. Get adequate rest, eat a balanced diet, manage stress, and stay up to date on vaccinations. If you do get sick, take measures to avoid spreading illness and call your doctor right away for guidance on treatment and symptom relief. With some diligence, you can stay well and enjoy a healthy, happy winter season.