Here’s our step-by-step plan to help you beat the flu this year.
Tired of flu stealing weeks from your busy schedule each winter, leaving you feeling miserable and with mountains of work to catch up? Not this year! Flu is a viral infection that comes in different strains each year, and while there is still no known cure, there are steps you can take to outsmart it. We asked the experts how to spot the symptoms early and what to do to stop the virus in its tracks.
How to spot the early signs of flu
If you’re surrounded by coughing, wheezing colleageus and family members – you’re already at risk of infection. Be sure to spot the signs as soon as you can, to stop the virus from progressing further.
Tiredness
“Not just the tiredness of overwork (or play!), but sudden extreme tiredness accompanied by weakness that interferes with your usual activities,” says registered nurse and Clicks regional clinic manager Carol Gray.
Chills and aches
You’re not just overdoing it at the gym if body aches include your head as well as your legs, and come with chills – precursors of fever and flu.
A cough
If it’s wheezy and your chest is tight, you’re brewing more than a cold.
Sore throat
A slight scratchiness or discomfort when swallowing may signal a bacterial or fungal throat infection, says Gray, but it’s also a common early sign of flu.
Your flu-fighting action plan
When a virus infects your body, it enters your cells and reprogrammes them to produce more viruses. Taking preventative steps in the first 24 hours may help combat this process.
Step 1: Call your doctor
If there is bad flu going around and you haven’t yet had your shot, particularly if you are vulnerable (asthmatic, diabetic or HIV-positive), ask about antiviral flu medication such as Tamiflu, available on prescription. Studies suggest taking it within 48 hours of the first symptoms can shorten flu and lessen its severity, if not stave it off.
Step 2: Rest and avoid stress
Fighting off infection requires energy. Take a day off to rest if you are able to so that your body can focus on repairing damaged cells.
Step 3: Reduce your flu symptoms
Painkillers, cough syrups, throat lozenges, gargles and saline drops (for a blocked nose) are often all you need, says Dr Kuven Naidoo, a Benoni specialist physician.
TRY Doktor Mom Herbal Cough Syrup, Clicks Saline Spray, Cepacol Throat Lozenges, Panado Tablets
Step 4: Boost your immune system
Some studies have shown that vitamin C can help reduce symptoms of the common cold, and although the scientific jury is out on their efficacy against flu viruses, there are many anecdotal accounts of eased symptoms. A report in the Annals of Internal Medicine also found zinc helped reduce coughs, headaches, hoarseness, muscle aches, nasal congestion, sore throats and fevers. Some researchers advocate megadoses of 1000mg or more of vitamin C a day, but the US National Institutes of Health simply recommend 200mg daily for “regular health maintenance”. For zinc, the US government recommends 12 to 20mg daily.
TRY Clicks Vitamin-C tablets, Vital Zinc Complex
Step 5: Drink lots of liquids
This will help you stay hydrated and keep mucus thin, says Gray.
Get your flu shot
Prevention is, however, preferable, so if you haven’t yet fallen prey, get vaccinated. Each year the vaccine is formulated to provide protection against the main strains expected that season. Effectiveness can vary, but the US Centres for Disease Control and Prevention recently put the protection from vaccine at 50 to 60 percent among the overall population. Earlier studies put it at 70 to 90 percent in healthy adults when strains were well-matched, and 50 to 80 percent when not. They also found vaccination cut hospital admissions by 90 percent and days off work by 43 percent – which is why employers encourage it and most medical aids now cover it, some rewarding you with points. The cost is R69,95 cash at a Clicks Pharmacy, where a clinic nurse will administer your shot free of charge.
The vaccination campaign starts in early March but you can be vaccinated at any time. The sooner the better, however, as it takes two to three weeks for the antibodies to reach their full potency and protect you, says Gray.
The vaccine uses inactivated viruses, so it can’t give you flu, but you may experience mild, short-lived side effects. If you are already ill, wait until you’ve recovered before getting your shot, she advises. Vaccination is recommended for those at high risk of developing complications from flu, ie the elderly, those with a chronic illness (asthma, diabetes, cardiovascular disease, kidney or liver disorders or HIV), children aged six to 24 months, pregnant women, healthcare workers, and those living in crowded places (such as boarding schools and nursing homes).
Boost your immunity
Regular exercise builds immunity by decreasing the production of stress hormones. A study at the Victoria University of Wellington, New Zealand, found that women who exercised moderately for 45 minutes five days a week had significantly fewer colds.
Healthy eating helps too, so include a variety of foods in your diet, advises Benoni dietitian Anja Smant. Fruit and vegetables provide fibre and contain antioxidants. Aim for at least six servings a day, preferably raw, lightly steamed or stir-fried to retain goodness. Keep up your protein levels with fish, chicken or red meat two to three times a week, and include regular helpings of lentils and wholegrains for iron and zinc, vital for the functioning of certain immune cells.
Up your hygiene
The flu virus is mainly spread via the respiratory droplets that are generated when a person coughs, sneezes or talks. These droplets can enter your nose or mouth directly, or land on surfaces nearby. By touching your nose, mouth or eyes afterwards you can become infected. Wash your hands often with ordinary soap (antibacterial soap won’t help against a virus, says Gray), and avoid touching surfaces such as banisters, lift buttons and door handles.
Finally, teach kids the new flu etiquette – the thoughtful way to cough or sneeze is into the crook of your elbow, not your hand!
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