We understand it can be difficult to get great information about avoiding getting coughs and colds during Winter. It is important we reduce the spread on inaccurate information and bust the myths about getting ill. Want to prevent the transmission of influenza and other viruses this season, learn some useful tips from our experienced Osteopaths to naturally prevent getting sick.

It was -3 degrees one morning this week, which was a hard day to get out of bed, however being cold does not lead to getting a cold. In fact, cold exposure is thought to have some special health benefits. Don’t be afraid of the extreme weather temperatures in relation to your health and wellbeing. Influenza typically peaks in May, however the season does extend through for a few months yet.At this time of year, we do see a spike in people with viral based illness, including regular coughs and colds, but they can occur at any time.

Some basic keys to avoid getting sick is to remember the following.

1. WASH YOUR HANDS

Every time you touch your face, touch others, use the bathroom and prior to eating.

Some viruses can live on various surfaces for long periods of time.

So if someone has sneezed and touched something in your environment, this can be a way for you to pick it up.

You can just use regular soap.

In addition you can use hand sanitiser.

However due to other potential health concerns related to their use, we recommend only using these when you are unable to wash your hands using the advice below.

KEYS TO BEST HAND WASHING PRACTICE

A) Wet your hands with clean, running water (warm or cold), turn off tap and apply soap

B) Lather hands by rubbing together

C) Scrub hands for minimum 20 seconds

D) Rinse under clean running water

E) Dry hands using clean towel or air dry

COMMON FAILINGS TO HAND WASHING

– Not rinsing hands properly

– Not lathering soap

– Failing to wash thumbs

– Not drying hands (bugs can then continue to grow on them)

– Not washing them long enough

2. COUGH INTO YOUR ELBOW or UNDER ARM

This can be a simple way to stop yourself spreading any potential infection to others by not directly coughing into your hands, then touching your phone / computer etc.

3. STAY HYDRATED

Your immune system doesn’t function as well as when you are even mildly dehydrated.

4. GET ENOUGH SLEEP

Sleep is a time for our body to recover properly and recharge the battery.

If we are run down, we are more likely to catch what ever is going around.

Adults require an average of 7-9 hours per night in order to function optimally.

School ages children need even more, between 9-12 hours in order to grow, maintain a strong immune system and be able to concentrate consistently.

Older adults (over 65 yrs) require less sleep, with only 6-8 hours needed to feel fresh in the morning.

5. MANAGE STRESS

Constant high stress is a significant drain on our reserves and increases our likelihood of getting ill.

6. EAT THE RAINBOW

Eating foods, especially foods and vegetables of different colours contain different antioxidants, which help to fight off different bugs we come into contact with.

7. AVOID CIGARETTE SMOKE

Smoke dries out the passages of your nose and makes it harder for your nose and lungs to sweep away infections.

8. GET YOUR HEART PUMPING

Aerobic (cardiovascular) exercise, such as jogging, bike riding or swimming gets your blood moving around your body.

This helps to increase your body’s natural virus killing cells, so you eliminate anything you come into contact with faster

Maintaining a regular exercise routine is known to be one of the biggest immune boosters, while having lots of other positive effects.

These include improvements to your fitness, mood, heart and lung function, muscular strength and stamina and blood flow.

9. STAY HOME IF YOU ARE SICK

Unfortunately prevention didn’t work for you at this time, however you can reduce the rate of transmission to others around you. So far 36 people have died in Victoria this season due to influenza. Staying home while unwell may be inconvenient, however those around you will appreciate you not sharing your bugs with them.

This must be one of the most unpopular pieces of advice we give, but it is REALLY important!!!

Lemon and honey drinks (we recommend manuka) can be a fantastic cough suppressant, gargling salty water can be useful as can zinc supplementation.

We hope you stay well over the Winter season. If you need any assistance or support, even if it is just for some basic advice, feel free to give our Osteopaths a call to discuss boosting your health and reducing risk of catching coughs and colds this season.