AThe weather is getting cooler, and with it colds, flu and many other diseases, often transmitted via public transport or small children. These are the seasonal pleasures is already worrying Britain. And then there is mental health problems associated with this time of year. How to avoid feeling unwell in the next few months? Here, GPs give advice on how to best stay healthy this winter.
Take care of the basics
“Winter is a challenging time,” says Dr Babak Ashrafi, a GP who works at Superdrug and lives in London. “Short days, cool air and a lot of time spent indoors with other people and their germs. My advice is to think of health as a stool with three legs: sleep, nutrition and movement. If one leg is wobbly, the whole thing will tip over.”
“People often wonder if there is anything they can do or do differently to stay healthy in winter,” adds Dr Helen Salisbury, a GP at Oxford. “It's really about doing the same things you would do the rest of the year: exercise, sleep, eat right and try not to drink too much alcohol.”
Take injections if they are offered.
Advice – get vaccinated if they are offered to you. “On the NHS, the flu jab is free for people over 65, people with chronic conditions (such as asthma or diabetes), pregnant women and children in certain age groups,” says Ashrafi. “Eligibility for Covid booster vaccination changes every year depending on government leadershipbut the principle is the same: protecting the most vulnerable.” He adds: “If you're not eligible, I'd say it's worth paying for a private flu shot.”
Maintain Basic Hygiene During Peak Germ Season
Always remember the basics, especially when there are more germs in circulation, says Dr Fari Ahmad, a GP at Wilmslow Medical Center in Cheshire: “Wash your hands if you've been in contact with anyone or when you eat food. Masks are still around and can sometimes help stop the spread of germs and people passing on to you.”
Choose your supplements carefully
General practitioners agree that taking vitamin D supplements is beneficial. “Between October and April, the UK sun is simply not bright enough for our skin to handle, which is crucial for immune function and bone health,” says Ashrafi. “Everyone should consider taking 10 micrograms a day. Multivitamins aren't harmful, but they're not a substitute for a healthy diet. I'd say you can skip the 'immune boosters' with fancy packaging but little scientific backing. If your diet is balanced and you're replenishing your vitamin D, you'll be fine.”
Eat limited evidence that taking vitamin C supplements is beneficial” Salisbury explains: “There's been a lot of work done to try to figure out whether vitamin C affects the likelihood of getting a cold or how quickly you can fight it off. There is some evidence that taking it makes symptoms a little less severe and a little shorter in duration, but unless you have a deficiency, taking a supplement probably won't make a noticeable difference.”
Eat with your immune system in mind
“Think of food as fuel and protection,” says Ashrafi. “You need foods that give you energy and support your immune system. Protein from eggs, fish, lean meats, legumes and nuts is essential for recovery. Colorful fruits and vegetables are rich in antioxidants and vitamins that fight infection. Complex carbohydrates such as oats, brown rice and sweet potatoes release energy slowly, avoiding the drop in blood sugar that makes you sluggish. And don't forget healthy fats like olive oil, avocados and fatty fish – they're great for heart and brain health.”
Learn how to better manage cold and flu symptoms.
There's really little that can be done to treat winter bugs: “Most of them are caused by viruses, and we don't have any specific medications that can cure them—we can treat the symptoms, but not the cause,” says Salisbury. Ashrafi suggests the best way to deal with them is to drink water, rest and monitor symptoms. For colds, he recommends “paracetamol or ibuprofen to reduce fever and relieve pain, honey and lemon to soothe a sore throat, and saline sprays or steam inhalations to help unblock sinuses.” Flu could be more extreme, he adds. “If you have muscle aches, fever and fatigue, assume it's the flu and give yourself the time you need to recover. Most people feel better after a week, but don't rush back to work if you're still unwell. You'll just prolong it.”
“A very severe sore throat is one of the features of the current Covid variant, so consider getting tested for it,” says Salisbury.
Contact your doctor if symptoms persist or you feel short of breath.
“Most colds and flu go away on their own,” says Salisbury. “If you are severely short of breath, your GP should know about it.”
“If your cough lasts more than three weeks, or if you are coughing up blood, having difficulty breathing, or feeling generally unwell with chest pain or fever, see your doctor,” Ashrafi advises.
You can expect a fever in the first two to three days of a cold, but it should go away, says Salisbury: “If you then get a high fever again and it persists, usually with difficulty breathing, that's a sign that you have pneumonia, not just the flu.”
Have a well-stocked medical cabinet
When you are poor, it is very difficult to go shopping for supplies. “Make sure you have paracetamol and ibuprofen in your first aid kit if you can take them,” says Ahmad.
“There are nasal sprays, some of which form a gel coating inside the nose, and others that sort of wash it out,” says Salisbury. “Eat some evidence that if you use them in the winter, especially when you are in the company of someone who clearly has the virus, it may reduce your chances of contracting the virus yourself. »
Some medications may not be worth buying, says Salisbury: “Cough medicines doesn't really work. However, painkillers such as ibuprofen and paracetamol help with sore throats, and gargling with soluble versions can be helpful.” You can also buy a local anesthetic spray or lozenge from the pharmacy, which will also help. Salisbury is cautious about using cold and flu remedies: “They often contain a fairly small dose of paracetamol, so it's less than you would need for a full dose, but then you won't be able to take a full dose of paracetamol on top of it. You have to be careful when combining them with other medications.”
Take care of your mental health too
Many can relate to the symptoms of seasonal affective disorder (sadness), but the condition is not clear cut, says Salisbury: “Is it the light or the fact that you're getting less exercise because you're stuck at home and it's dark outside? Is it because there's less going on and less fun? We don't really know if it's due to the season itself and the actual light levels, or everything to do with it.” in winter, for example, it's a little colder and perhaps there's less opportunity for socializing.” sadness definitely exists, but it's a complex mixture.”
There's no doubt, however, that “winter can take a toll on your mood,” says Ashrafi. “The trick is to add structure and joy to your days. Get outside every day, even for 10 minutes of daylight. And try to maintain a consistent sleep pattern; oversleeping can actually make you more tired.”
Prioritize communication
Loneliness can be a big factor in the winter blues, says Salisbury. “This is all about connections with other people,” she says. — Try to participate in activities in your community and look out for your neighbors. Spending more time with people or thinking about what you can do for others will really help your mental health.”
“Maintain social connections,” agrees Ashrafi. “Make plans that give you something to look forward to, no matter how small.”
But don't spread germs
Cover your cough or, better yet, stay home if you're sick. “If you have a cold or flu, be careful not to infect other people,” Salisbury says. “You're more likely to get these things if you're in crowded places where there's a lot of people coughing, because that's how they get transmitted. A well-fitting mask will reduce your chances of getting infected or transmitting viruses, but beyond that there's nothing you can do to protect yourself. It's a matter of luck.”
Move your body
You may be less inclined to exercise in the winter, says Ahmad, but it's important that you fit it into your daily routine. “Do something you enjoy: dancing, zumba, cycling – whatever you enjoy. If you're struggling with the weather and walking outdoors, is there anything you can do indoors? Can you switch to swimming in the winter and leave running for the summer? Find an activity you can do without feeling like a burden. If you go with friends or take an exercise class, sometimes It's more doable.”
Don't overdo it with booze
During holiday parties, “it's quite easy to fall into the habit of drinking too much alcohol,” says Salisbury. “Consider low-alcohol or no-alcohol alternatives. The changes over the last few years have been amazing.”
If you overdo it, you risk passing out, says Salisbury: “Alcohol and sleep deprivation will make you more prone to infections, as well as damage caused by smoky environments. Whether you smoke yourself or are simply in a smoky atmosphere, this can make your lungs more vulnerable.”
Create winter health rituals.
What do GPs do to stay healthy in winter, despite being exposed to many germs at work? “I pay attention to the air quality in my office,” says Salisbury. “Even in winter, I open the window quite often to let in fresh air, especially if people in front of me are coughing.”
“I do think that being exposed to so many bugs is going to make me sick at some point,” says Ahmad, “but actually, since I've just been exposed to so many bugs, I don't think my immune system is in that bad of shape. But I try to make sure my vitamin D levels are up to par, so I take supplements.” She also ensures that she has some free time each week, ideally with a friend. But there's always room for improvement: “In the winter, my exercise isn't what it should be,” she says. “I’m planning on taking a few yoga classes, so we’ll see how that goes.”
“I’m a big proponent of routine flexibility,” says Ashrafi. “I start the day with light, even if it's artificial, and a quick walk to the gym for a workout before work. I make sure to cook something colorful in the evenings, like soups, curries and stews. I keep vitamin D next to my toothbrush so I remember to take it. I also allow myself to rest. Winter is not a time for extremes; it's about being kind to your body and listen to what he needs.” But he admits: “I'm human, I have lazy weekends and sometimes too much chocolate – it's a balance.”
