Brought to you by

CABA provides lifelong support for past and present ICAEW members.

Save content
Have you found this content useful? Use the button above to save it to your profile.

CABA reveals top tips to avoid colds and flu this winter

15th Dec 2015
Brought to you by

CABA provides lifelong support for past and present ICAEW members.

Save content
Have you found this content useful? Use the button above to save it to your profile.

 We’re well into winter now. As well as darker evenings and colder weather, winter brings the annual rounds of cold and flu. Colds can be manageable, with symptoms including a blocked nose, sore throat and chesty cough. Flu has much more pronounced symptoms, and is often accompanied by a high fever, a headache, shivering and fatigue.

Unless you spend the winter in complete isolation from the general public, cold and flu viruses aren't easy to avoid. But there are ways to protect yourself, including keeping your immune system healthy so that it can fight off any viruses before they develop.

Here are some top tips for avoiding colds and the flu this winter:
 

  • Eat an immune-boosting diet: A balanced diet helps to give your immune system the energy it needs to fight off viral infections. Getting at least five portions of fruit and vegetables per day should provide your immune system with the nutrients it needs to function well
     
  • Hand hygiene: Washing your hands frequently means that even if you pick up a virus, it should be killed before it gets the chance to get into your system. If someone at work or at home has a virus, wash your hands regularly, particularly if you are about to eat and drink
     
  • Keep things clean: Phones, keyboards, light switches and door handles are all breeding grounds for cold and flu bugs, which can live outside the human body on surfaces for up to 24 hours. Using disinfectant wipes on a regular basis, particularly if somebody near you is ill, is sensible. Never share cutlery or cups with somebody who is unwell, always use your own and make sure they are washed thoroughly
     
  • Have a flu jab: If you’re over 65 or belong to a high-risk group, you can get a free annual vaccine from your GP to protect you from the flu virus. Those in high-risk groups include people who have a medical conditions such as a heart, neurological or respiratory disease, diabetes or a weakened immune system, as well as people who are pregnant, and those who live or work in a nursing home 
     
  • Stay warm: A study by the Common Cold Centre in Cardiff suggested that cold weather can make your immune system less effective at fighting bugs. Wrap up warm when you go outdoors and keep your home warm too. Set your heating to come on half an hour before you get up and to go off half an hour before you go to sleep. When it’s really cold, set your heating to 18C overnight
     
  • Exercise regularly: Exercising regularly is a great way to boost your immune system, but be careful not to overdo it. Exercising too heavily can tire your body and weaken your immune system. Aim to do moderate exercise 3-4 times per week, and always take time to recover if you feel unwell
     
  • Stop smoking: It’s believed that smoking makes you more susceptible to viruses because it acts as a respiratory irritant, thickening mucus and preventing infected mucus from leaving the body. If you’re struggling with quitting, ask your GP for advice
     
  • Sleep well: Getting a regular good night’s sleep can keep your resistance to bugs strong
     
  • Protect others: When you sneeze or cough, always use a tissue to cover your mouth. This helps to prevent droplets containing the virus from getting into the air and landing on surfaces, which means other people will be less likely to become infected 
Kelly Feehan, Services Director at CABA, said: “Although it can be tempting to carry on working when you’re unwell, it’s better to take the time you need to fully recover. Coming into work when you’re sick could lower your productivity, but also puts other people at risk of catching your virus. Taking a couple of days off to give yourself time to recuperate is the best course of action in the long run.”
 
Tags: