Health Article: Avoiding Colds and Flu

Unless you guard your health, your odds of catching a cold or the flu are greater in the winter months than at any other time of the year. That's because the traditional holiday parties, dinners and get-togethers (as well as winter's colder weather) keep us indoors and in close contact with groups of people, any one of whom has the potential to give you something more than a holiday fruitcake during this cold-and-flu season. In fact, colds are so common that it's nearly impossible to completely avoid catching one. Most adults average two to four colds a year; young children, with their immature immune systems, suffer from an average of six to eight colds a year.

Unfortunately, there's no medication that will cure a cold or the flu -- antibiotics work on bacterial infections, not viruses -- but there are ways to make yourself more comfortable while your illness runs its course (typically, seven to nine days for a cold, and three or four days for the flu). Getting plenty of rest and drinking lots of liquids, for example, is a good way to help yourself heal. Staying well-hydrated helps keep the lining of your nose and throat from becoming too dry, which helps mucus flow out of your body. But stick with water or juice; caffeinated beverages (such as coffee, tea and colas) and alcoholic beverages can lead to dehydration.

If your throat is sore try gargling with salt water, and run a cool-mist humidifier to help relieve your stuffy nose. Take care, however, to keep the humidifier clean to avoid mold build-up, which can be harmful if inhaled. Over-the-counter medications can often bring some relief from nasal congestion, fever, muscle aches and sore throat, but choose those that are appropriate for your specific symptoms, rather than reaching for the multi-symptom medicine. And remember never to give aspirin (or medicines that contain aspirin) to children and teen-agers who have flu-like symptoms because of the possibility of developing Reye's syndrome.

Certain herbals may be beneficial when you have a cold or the flu. Echinacea and goldenseal are thought to have anti-viral properties and may stimulate your immune system. These herbals should be taken at the first sign of illness to decrease the severity of symptoms and help your body fight infection.

Of course, the best plan is to practice cold-and-flu prevention before anyone spreads germs along with their holiday cheer. The following steps can give you a head start toward a healthy holiday season:

• Wash your hands often. Cold and flu germs lurk everywhere and you pick them up whenever you touch a doorknob, handrail, telephone, shopping cart, or even when shaking someone's hand.




• Keep your hands away from your nose, eyes and mouth. Germs can easily enter your body by these pathways.




• Clean surfaces you touch with a germ-killing disinfectant. (Also, a solution of 1 part bleach mixed with 10 parts water is effective in killing viruses.)




• Don't smoke, and avoid being with people who are smoking. Inhaled smoke can further irritate your throat and worsen a cough.




• If possible, avoid contact with people who have a cold.

Overall, your body's best defense against the viruses that cause colds and flu is a healthy immune system. Make sure your immune system is functioning in top form by getting the nutrients you need. Vitamins A, C, E and the B-complex vitamins are immune-system boosters; and echinacea, calcium, iron, magnesium and zinc also help strengthen your immune system. As always, it's best to get your nutrients by eating a balanced diet, but that's often easier said than done, especially at this hectic time of year. The best solution, then, is to take a nutritional supplement to ensure you're giving your body what it needs to stay healthy. 

Getting enough sleep, exercising regularly and reducing your stress can all help your immune system fight off the germs that cause illness. Stress seems an all-too-common part of the holiday season, but studies have shown that people who are stressed are more susceptible to illness. Try deep-breathing techniques, get a massage, meditate or set aside some time just to listen to music. Research has also shown that the more social you are, the less likely you are to get sick. One theory is that having social contacts and support is less stressful than keeping to yourself. Whatever the reason, you can enjoy those parties and get-togethers without worrying about catching a cold or the flu. Just remember the prevention techniques for healthy holidays!