A Six-Step plan to cut down your colds this winter.

Benylin have come up with a Six step plan to help you combat the threat of colds as the temperature drops. You can find out more information from them at:

www.winterwellness.co.uk

1. Visit your Pharmacist. We are aware that the common cold is a viral infection passed on through coughs and sneezes, which can not be treated by antibiotics. However, whilst a cure might not be possible, medicine can aid and speed recovery, thereby limiting and reducing the symptoms. Always ask your pharmacist for advice on the best possible course or treatment to relieve your symptoms.
2. Cut down chances of contracting a cold or passing the virus on to others.

·         Always cover your mouth or nose when you cough or sneeze.

·         Use disposable tissues not cloth hankies that harbour germs and infection.

·         Throw away tissues regularly and use new ones

·         Boost your immune system with Vitamin C and Zinc at the first sign of a cold.

3. Eat well to boost your immune system. Nutritionist Alli Godbold says: “Eating as healthy a diet as possible, as well as supplementing meals with immune-boosting nutrients during the winter, can make a real difference to whether you catch a cold and how long it lasts.” Goldbold advises;

·         Boost fruit intake by starting the day with an immune boosting berry smoothie.

·         Enhance the nutritional content of salads with a dressing made form lime juice, orange juice, garlic, ginger and cold pressed sunflower seed oil.

·         Snack on nuts and incorporate beans, pulses and seeds into meals to increase your protein intake.

·         Take a multi-vitamin supplement daily to ensure you are getting the optimum nutrition.

4. Maintain a high standard of everyday hygiene. Virologist, Rob Lambkin confirms that the cold virus isn’t just airborne; microbes are present on surfaces round the home and the workplace, which can be picked up by hands. Simple hygiene improvements can radically reduce the possibility of passing on these viruses, which can survive for several hours and can be transferred, leading to infection, by rubbing your nose or eyes. Lambkin says,

·         Wash your hands frequently

·         If your friends, relatives or co-workers have a cold encourage them to use a paper hankie when they sneeze and cover their mouths when they cough.

·         Likewise encourage sick co-workers to go home.

·         If someone at home is sick use surface disinfectants to reduce the risk to you.

5. Exercise appropriately to boost the immune system.  Fitness expert Chris Husbands says, “When we are under attack from cold viruses, our bodies release antibodies to tackle them. But if through lack of exercise, this is too much for them, our immune system loses the battle and we develop a cold.” Husband recommends:

·         Work out regularly, 2 -3 times a week for between 20 minutes to an hour.

·         Train at home, work, outdoors – not just in the gym.

·         Vary the type of exercise you do – this not only combines cardiovascular activity with resistance training but keeps exercise interesting.

·         Look for opportunities to incorporate exercise into your daily routine – take the stairs rather than the lift and cycle or walk to work.

·         Exercise at your desk to keep supple – for example flex hands and fingers regularly, stretch arms over your head, turn your torso.

6.Lie-in and listen to your body. Sleep expert Chris Idzikowski advocates sleep as a hugely important ingredient in fighting off winter colds and flu. He recommends:

·         Try to get at least 8 hours sleep per night to boost our immune system.

·         Avoid eating late and excessive caffeine or alcohol intake before bed.

·         Get into a good routine; try to go to bed at the same time each night.

·         Try to unwind before bedtime e.g. have a warm drink, soak in the bath, read a book.

·         Ensure your bedroom is a quiet and relaxing place to sleep.