Preventing colds and flu
What can you do to keep yourself healthy this winter?
The common cold and influenza (flu) are both caused by viruses. According to the WHO seasonal influenza circulates worldwide and can affect people of all ages. The two main types – influenza A and B are responsible for outbreaks and epidemics, with the less potent influenza type C virus rarely causing more than a mild infection.
Both the common cold and flu have similar symptoms and the terms are often incorrectly used interchangeably. The common cold presents with a sore throat, followed by a runny rose or congestion and a cough. Children may develop a low-grade fever. The virus runs its course and you will likely feel better in five to seven days.
Flu is more severe and often starts quickly. You will have a runny nose with congestion, followed by the development of thicker mucous, a headache, sore throat, fever, muscle aches and pains, tiredness, a cough and with some flu strains, vomiting and diarrhoea. Secondary infections like bronchitis, tonsillitis, sinusitis and pneumonia may also occur. Symptoms usually clear up within one to two weeks.
How flu is spread
Flu is highly contagious and spread from person to person through respiratory droplets that contain the virus. Coughs and sneezes from a sick person may propel droplets into the air, either directly into the path of a healthy person or they settle on surfaces. You may inhale them, or if you’ve touched a contaminated surface, introduce them into your body via your hands, mouth and nose.
Ways to prevent flu this winter
There is a number of ways in which you can boost your health and avoid exposure during the peak period.
Keep hands clean.
Every time you use the bathroom, remember to wash your hands with warm water and soap for at least 15 to 20 seconds. Use a paper towel or air dryer to dry your hands. Use a paper towel to open the door as you leave the bathroom as some people don’t wash their hands. Keep an alcohol-based hand sanitiser at your desk or in your hand bag to regularly clean your hands.
Watch what you touch.
If you touch surfaces in the office – a balustrade, keypads, light switches, the photocopier, door handles, the coffee pot handle and countless other surfaces – don’t touch your face near your eyes, nose or mouth until you’ve washed your hands or used an alcohol-based hand sanitiser.
Keep surfaces clean.
Wipe down your workstation, including your desk, computer keyboard and telephone with an antibacterial wipe regularly – at least once per day. You should also regularly wipe down your cellphone and handbag or briefcase. Avoid placing these items on the floor.
Avoid contact.
If someone is sneezing and coughing, try to avoid contact with them. Ask your company wellness officer to put up posters on why people with colds and flu should stay at home instead of coming into the working environment where they can spread the virus. In the same way, if you aren’t feeling well, tell colleagues and avoid shaking hands. Say: ‘I think I’m coming down with something, I would rather not shake your hand’.
Get the flu vaccine.
Get your seasonal flu shot to build up your immune system against those virus strains believed to be prevalent for the coming season. Anyone can get the shot but it’s especially recommended for babies over six months, children in daycare or in school, pregnant women, adults with a depressed immune system (HIV or cancer), those with lung or heart disease, asthma or diabetes and senior citizens.
Eat a healthy diet.
Fruit and vegetables contain necessary vitamins and minerals to boost your immune system. Aim for five portions of fruit and vegetables every day. Stay hydrated by drinking plenty of water.
Get enough sleep.
Lack of sleep can weaken your immune system and make you more vulnerable to illness. Seven to eight hours of sleep a night is recommended for adults.
Be considerate.
You may feel that you absolutely have to be at work, but if you are sneezing and coughing, consider your co-workers. Even if you aren’t booked off by a doctor, consider working from home for a few days if company policy allows it.
Watch that sneeze.
If you are already sick and have to sneeze or cough into your hand, watch the surfaces you touch before you can wash your hands. It’s always better to cough or sneeze into a tissue and then throw it away.
Resources
- The World Health Organisation, www.who.org
- Web MD, www.webmd.com
- Center for Disease Control, www.cdc.gov
- Everyday Health, www.everydayhealth.com