‘Tis the season -- for colds and the flu
By: Thomas Osborne, M.D.
They say there’s a season for everything, and here in the northland it’s hard to tell which one gets the most attention this time of year: the holiday season or the colds and flu season. This winter, the two don’t have to be at odds. You can take steps to prevent a cold or the flu from ruining a family get-together or Christmas party, just by establishing a few simple habits.
First,
though, here’s a little background on colds and the flu. They aren’t the same
thing. While both are caused by viruses, a cold settles in your upper respiratory
tract. As your body reacts to the virus, you get the symptoms of a cold --
nasal congestion, sneezing and the sniffles. Influenza, or “the flu,” has a
larger range of symptoms. These can include headache, fever, muscle aches,
congestion, sore throat, a cough, nausea and vomiting. While a cold may linger
as an uncomfortable nuisance, the flu can be more serious, and even life
threatening in some cases.
The
good news is that there is a vaccine available for preventing the flu. This is
your best defense against contracting it. There isn’t a vaccine to prevent
colds, so healthy habits become all the more important in helping your body
avoid and fight the many different viruses circulating out there. Most of these
habits are pretty simple and straightforward. Utilizing them consistently will
increase the likelihood that your holiday season is a healthy one.
Wash
your hands. Most viruses are spread by direct contact. Someone with a virus
coughs or sneezes into their hands and touches a telephone or doorknob or
kitchen table. Germs can live for hours on surfaces and can rub off onto your
hands when you touch the object in question. So wash your hands often.
Sneeze or cough into a tissue, not your hands. Germs cling to your hands, and sneezing into them results in passing along your germs to others. Use a tissue to catch germs and then throw it away immediately. If a tissue isn’t available, sneeze into the upper arm of your sleeve. When outside, turn your head to the side and sneeze into the air.
Keep
your hands in your pockets. Or at least keep them away from your face. Most
germs enter your body through your mouth, nose or eyes. Keeping your hands away
from those areas keeps germs away as well.
Hydrate.
Water washes waste materials from your system and hydrates you in the process.
It also keeps mucous membranes moist and healthy. If you do catch a cold or the
flu, hot tea can help to soothe a sore throat and ease nasal congestion. Also
remember that you lose a lot of fluids when you’re sick, so keep a glass of
your favorite healthy beverage nearby at all times.
Exercise.
You knew it was coming. Exercise seems to help just about everything, including
our resistance to colds and the flu. So join an aerobics class, take an early
morning run or sweat to the oldies. Stay moving and stay healthy.
Eat
healthy. Just like exercise, a healthy diet can go a long way toward
maintaining your health. In this case, eating lots of dark green, red and
yellow fruits and vegetables can give your body a boost in its resistance to
colds and the flu. Fruit juices provide vitamins while helping the hydration
process. Some studies have shown that eating a cup of low-fat yogurt each day
reduces susceptibility to colds. If one does catch you, however, and your nose
is congested, you might want to try spicy foods -- seasoned with cayenne,
curry, chilies or horseradish -- to help clear things up.
Take
a sauna. Research isn’t clear on the exact role that a sauna can play in
preventing colds or the flu, but one theory is that the hot air in a sauna --
usually more than 80 degrees -- is too hot for cold and flu viruses.
Get
fresh air. The forced-air heat in many homes can tend to dry out mucous
membranes, making us more susceptible to colds and the flu. Getting outside for
a healthy dose of fresh air can help reverse this process.
Keep
your air fresh -- by not smoking. Smoke dries out nasal passages and paralyzes
the delicate hairs that line the mucous membranes.
Stay
well rested. Getting enough sleep helps your body stay strong. If you do catch
a cold or the flu, resting can give your body the energy needed to fight the
virus. For most people, between six to eight hours a night is the right amount
of sleep.
Avoid
large crowds. Germs are spread from person to person. It only makes sense that
more germs will be present (and spread) when lots of people are together in a
small space. Don’t skip your office Christmas party, but take steps to avoid
crowded situations when you can.
There
are lots of viruses out there, and avoiding all of them would be nearly
impossible. If you do catch a cold, continue following the steps outlined
above, making especially sure you drink lots of healthy liquids, and stay warm
and rested. Over-the-counter remedies may help decrease your symptoms and make
you more comfortable as the virus runs its course. Usually a cold only lasts a
week or so, but some can hang on longer. Like a long winter, the wait can seem
endless. Take heart. By the time the holidays and cold and flu seasons are
over, spring will be right around the corner.
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Dr.
Osborne is a board certified family practice physician at Raiter Clinic in
Cloquet.