Tips for Surviving the Cold, Flu Season

By Chief John Rindfleish, Clinton FD

 Last week we talked about the common cold or rhinovirus and how it has made its way into the area. Well, there has also been a rash of influenza in town and here is a few ways to help you if you’re infected. Flu symptoms can cause a world of misery, from fever and cough to sore throat, nasal congestion, aches, and chills. But there are ways to feel better.

Prescription antiviral drugs may ease symptoms of the flu when taken shortly after you get sick. In many cases, however, simple home remedies may be all you need for relief of mild to moderate flu symptoms. The flu can leave you dehydrated, especially if you have vomiting or diarrhea. So, be sure to get enough fluids. Water is fine. So are fruit juices and electrolyte beverages. You may want to stay away from caffeinated drinks, because caffeine is a diuretic. Herbal tea with honey can soothe a sore throat. If you feel nauseated, try taking small sips of liquids — gulps might cause you to throw up. How can you be sure you’re getting enough fluid? Your urine should be pale yellow, almost colorless.

For generations, caring parents have been serving chicken soup to kids with colds and flu. But, was your mom, right? Studies show that chicken soup may help with symptoms of upper respiratory tract infections like the flu. When you lean over a bowl of hot chicken soup and the vapor gets up your nose, you feel better.

Listen to your body. If it’s telling you not to exercise, don’t. If it’s urging you to spend all day in bed, do. Don’t press on with daily chores, even in the face of severe cold or flu symptoms. Rest is another way of supporting the body’s ability to fight infection. So, don’t skimp on good nighttime sleep. Good sleep cycles help the immune system work well, so it’s important to get your full eight hours of sleep each night. Breathing moist air helps ease nasal congestion and sore throat pain. One good strategy is to indulge in a steamy shower several times a day — or just turn on the shower and sit in the bathroom for a few minutes, inhaling the steam. Another is to use a steam vaporizer or a humidifier. Clean it often to make sure it’s free of mold and mildew. Need a quick way to open clogged airways? Bring a pot of water to a boil and remove it from the heat. Drape a towel over your head, close your eyes, and lean over the water under a tent, breathing deeply through your nose for 30 seconds. A good recommendation is adding a drop or two of peppermint or eucalyptus oil to the water for extra phlegm-busting power. Repeat this as often as necessary to ease congestion. Try a warm compress on the forehead and nose, a warm cloth is a great way to relieve headache or sinus pain.

Cough drops, throat lozenges, and hard candy can be surprisingly effective at easing a cough or sore throat. Some doctors suggest lozenges containing slippery elm or zinc lozenges to help shorten cold symptoms. Gargling with salt water helps get rid of the thick mucus that can collect at the back of the throat, especially after you’ve been lying down. It can also help ease stuffy ears. To ease stuffiness and post-nasal drip — and perhaps cut the risk of getting a sinus infection — some doctors recommend nasal irrigation. You can buy a neti pot in health food stores and drugstores, or opt for a saline squeeze bottle. You pour salt water into one nostril and let it run out the other, clearing out your nasal passages. You can buy pre-made saline solution or make it by mixing salt and lukewarm sterile or distilled water. A care-giver can’t lower your temperature or cure a sore throat, but having someone to tuck you into bed and bring you fluids is very comforting. If a friend or family member offers to help, even if it’s only to stop by and check in on you, count your blessings — and take them up on it.

When all else fails, we can still head to the pharmacist and get something to help make us feel better. If you’ve got a fever, cough or other flu symptoms, over-the-counter cough and cold medicines can help ease flu symptoms in adults. It’s important to note that if you become very sick with the flu or are at a high risk of developing complications from the flu, you should call your doctor. He or she may put you on antiviral drugs within the first 48 hours of your symptoms, which can lessen the severity and duration of flu symptoms. As you’re figuring out how to treat the flu, it’s also important to remember that the best protection against cold and flu season is a healthy immune system.

So, keep yourself healthy and strong. Research shows that stress decreases your ability to stay healthy, especially during cold and flu season. Try taking a mini meditation break during the day—just close your eyes and focus on breathing in and out for a few minutes and if you have more time, go for it!

I must repeat this because one of the most important things we can do is to get enough sleep. When you consistently sleep seven to eight hours a night, your body has a chance to repair cells and maintain your immune system. Everyone needs to watch their diets and eat well. A nutritious and well-balanced diet gives your body the nutrients it needs to stay healthy. Make sure to include a good variety of fruits and vegetables in your daily meals—along with protein and healthy fats. Finally, everyone needs to follow their New Year resolution to exercise. A common recommendation is to try 30 minutes of moderate physical activity at least three times a week.

Until next week, stay healthy and safe

Chief Rindfleisch