Sneezes, snuffles, coughs and wheezes – we all get them in winter but why does this happen? Contrary to what most people think, the cold weather of winter isn’t the main cause. While the drop in temperature can affect the body’s ability to fight off illness, picking up viruses can have more to do with us all being indoors more and spluttering and coughing into dry air.
Every time we sneeze or splutter with a cold, our nose and mouths expel a mist of particles. If the air is moist these drop to the floor, but if the air is dry the particles become very small and can float about for hours or days.
Walk into a room, then, where someone has been sneezing or coughing and you are breathing those particles in. The particles can also linger on surfaces, so if you touch these – hey presto, you may pick up the germs.
But what can you do to keep well generally?
Irish Pharmacy Union tips
1. GET THE FLU VACCINE. People who are most at risk from the flu include those aged 65 and over and anyone with a chronic medical condition.
2. WASH YOUR HANDS. This prevents the spread of germs.
3. STAY HYDRATED. Drink at least eight glasses of water a day.
4. HELP FIGHT INFECTION by getting adequate sleep, eating well and taking regular exercise. This boosts the immune system to fight infection if it occurs.
5. CONTROL STRESS as stress can result in a weakened immune system, making you more prone to colds and flu.
6. LIMIT CONTACT WITH INFECTED PEOPLE until their symptoms have disappeared.
7. COVER YOUR MOUTH AND NOSE WITH A TISSUE when you cough or sneeze. Dispose of the tissue in the waste basket and wash your hands as soon as possible. Remember the ‘catch it, bin it, kill it’ strategy.
8. GET THE RIGHT TREATMENT. Ask your pharmacist for the best medicines to take to relieve your symptoms.
Stay warm, stay well
Forget the old saying that a vest is something you wear to make your mother feel better. Thermal vests, socks and long johns are now available in lots of colours in department stores. Warm underwear prevents the wind stealing your body heat through the process of conduction. Wearing a hat is important, as we lose 30% of our body heat through the top of our heads. Wrapping a scarf over your nose and mouth can help prevent inhaling bugs too. For older people, keeping a room warm to at least 18°C is important, as is moving around and taking regular warm drinks and food. Wear extra layers of clothes to help stay warm in winter. See www.wellandwarm.ie for lots of tips.
Get on up
Research shows that 30% of us get no exercise at all during the winter months. Exercise helps ease tension, control weight and boost your immune system, so it’s an all-round winter winner. Exercise gets the blood pumping, improves circulation, increases energy and releases those happy hormones (endorphins). Here are some tips on winter exercise from Spunout.ie:
• Bring it indoors. Join a gym or plug in your Wii Fit and get moving. • Join a class.• Exercise with a friend or family member. • Outdoor activities like garden tidying provide exercise.• Exercise along with a TV exercise show or DVD.• Buy some weights and a skipping rope and set up a home gym.• Join a sports team.• Work with a personal trainer.Check out those check-ups
Have you had a check-up lately? Catching a health problem early is always best and an hour out of your winter days to have a general check-up is a good investment.
A dental check-up is advisable every six months also and an eye test every two years, particularly as you get older.
Don’t forget your fruit and veg
Vitamin C is important in the winter so, don’t forget your five portions of fruit and vegetables. Mandarins are lovely at this time of year and a good vitamin C boost.
Does the winter make you feel SAD?
Seasonal affective disorder (SAD) is a form of depression that is estimated to affect approximately one in 15 people between September and April.
It can be particularly severe during December, January and February, says a Mental Health Ireland spokesperson. “For some people, SAD is so disabling that they cannot function in winter without continuous treatment. Others may experience a milder version called sub-syndromal SAD or ‘winter blues’.”
It occurs throughout the northern and southern hemispheres, but is extremely rare in people living within 30° of the Equator, where daylight hours are long, constant and extremely bright.
SAD may begin at any age, but it most commonly starts between 18 and 30. Symptoms generally appear between September and November and continue until March or April, when there may be a sudden burst of energy and activity accompanying the longer, brighter spring and summer days.
A diagnosis is usually made after you’ve experienced two or more consecutive winters of symptoms.
SYMPTOMS OF SAD INCLUDE
• Sleep problems.• Lethargy. • Overeating. • Depression. • Apathy. • Social problems. • Anxiety. • Loss of interest in normally pleasurable activities.• Loss of libido – decreased interest in sex and physical contact.• Weakened immune system. • Mood changes – for some people bursts of over-activity and cheerfulness (known as hypo-mania) in spring and autumn.TIPS FOR COPING WITH SAD
1. Maximize your exposure to daylight. Make your house brighter. Get up early to take advantage of as much daylight as possible. If possible, sit near a window at work.
2. Engage in activities that you enjoy. Spend time with friends and family members who are caring, supportive, and positive.
3. Practice healthy habits. Exercise, get enough sleep, eat a well-balanced diet, and reduce stress. Spend time outdoors if possible. Skiing is an excellent way to get lots of light and exercise in the winter. Practice good sleep hygiene and make time to relax. Eat healthy foods for more energy and limit caffeine and alcohol.
4. Take all medicines as directed. Talk to your GP about prescription and over-the-counter (OTC) drugs and diet supplements (including vitamin D). Follow directions carefully and watch for interactions and side effects. Avoid alcohol and illegal drugs.
5. Consider light therapy. You should talk to your GP before trying light therapy.
6. Watch for early signs that SAD is getting worse. If you suffer from severe winter depression, consult your GP immediately. A qualified healthcare provider can help determine if your symptoms are related to SAD or may have another cause.
(Source: Mental Health Ireland)
Stamp out
your stress
Stress affects your immune system, leaving you vulnerable to illness, so learn to switch off. Turn relaxing music up and dance or sing, take up yoga, join a drama group, swim, restore a tractor, meditate, catch a comedy – whatever floats your boat. For good mental health, learn to replace negativity and self-doubt with encouraging messages. Work at developing a realistic and positive point of view and remember – it’s good to talk.
Ease your eczema
Wintertime can mean flare-ups of skin conditions like eczema due to drier atmospheres in houses. Dermatologists advise stepping up your skin-care regime at this time of year. Use your emollients (moisturisers) more often. Go from once a day to twice a day, for example. Emollients repair your skin barrier and replenish the hydration in the skin. Keep your bedroom cool also, as centrally heated environments exacerbate eczema.
Are you under the weather?
If you need advice about symptoms you’re having – like blocked noses, coughs, sore throat, ear pain, rashes or high temperatures – take a look at www.undertheweather.ie.
You’ll find all sorts of practical advice for a range of conditions, with pointers on when to see a doctor.
This website is provided by GPs and pharmacists.
Wash well
Washing your hands more frequently can lessen your chances of picking up germs. Remember, though, to use hot soapy water and really scrub for 60 seconds – don’t just rinse your fingers. A proper hand wash takes as long as it takes to sing Happy birthday to you.
Little winter
wonders
Take a multivitamin if you feel you don’t have a healthy diet and are missing out on nutrients.
Echinacea is the most popular herb for supporting the immune system and may help to protect against colds and flu viruses. Garlic is antibacterial and antifungal and can be taken as a food supplement or used in cooking.
(Source: Irish Association of
Healthstores)
Sneezes, snuffles, coughs and wheezes – we all get them in winter but why does this happen? Contrary to what most people think, the cold weather of winter isn’t the main cause. While the drop in temperature can affect the body’s ability to fight off illness, picking up viruses can have more to do with us all being indoors more and spluttering and coughing into dry air.
Every time we sneeze or splutter with a cold, our nose and mouths expel a mist of particles. If the air is moist these drop to the floor, but if the air is dry the particles become very small and can float about for hours or days.
Walk into a room, then, where someone has been sneezing or coughing and you are breathing those particles in. The particles can also linger on surfaces, so if you touch these – hey presto, you may pick up the germs.
But what can you do to keep well generally?
Irish Pharmacy Union tips
1. GET THE FLU VACCINE. People who are most at risk from the flu include those aged 65 and over and anyone with a chronic medical condition.
2. WASH YOUR HANDS. This prevents the spread of germs.
3. STAY HYDRATED. Drink at least eight glasses of water a day.
4. HELP FIGHT INFECTION by getting adequate sleep, eating well and taking regular exercise. This boosts the immune system to fight infection if it occurs.
5. CONTROL STRESS as stress can result in a weakened immune system, making you more prone to colds and flu.
6. LIMIT CONTACT WITH INFECTED PEOPLE until their symptoms have disappeared.
7. COVER YOUR MOUTH AND NOSE WITH A TISSUE when you cough or sneeze. Dispose of the tissue in the waste basket and wash your hands as soon as possible. Remember the ‘catch it, bin it, kill it’ strategy.
8. GET THE RIGHT TREATMENT. Ask your pharmacist for the best medicines to take to relieve your symptoms.
Stay warm, stay well
Forget the old saying that a vest is something you wear to make your mother feel better. Thermal vests, socks and long johns are now available in lots of colours in department stores. Warm underwear prevents the wind stealing your body heat through the process of conduction. Wearing a hat is important, as we lose 30% of our body heat through the top of our heads. Wrapping a scarf over your nose and mouth can help prevent inhaling bugs too. For older people, keeping a room warm to at least 18°C is important, as is moving around and taking regular warm drinks and food. Wear extra layers of clothes to help stay warm in winter. See www.wellandwarm.ie for lots of tips.
Get on up
Research shows that 30% of us get no exercise at all during the winter months. Exercise helps ease tension, control weight and boost your immune system, so it’s an all-round winter winner. Exercise gets the blood pumping, improves circulation, increases energy and releases those happy hormones (endorphins). Here are some tips on winter exercise from Spunout.ie:
• Bring it indoors. Join a gym or plug in your Wii Fit and get moving. • Join a class.• Exercise with a friend or family member. • Outdoor activities like garden tidying provide exercise.• Exercise along with a TV exercise show or DVD.• Buy some weights and a skipping rope and set up a home gym.• Join a sports team.• Work with a personal trainer.Check out those check-ups
Have you had a check-up lately? Catching a health problem early is always best and an hour out of your winter days to have a general check-up is a good investment.
A dental check-up is advisable every six months also and an eye test every two years, particularly as you get older.
Don’t forget your fruit and veg
Vitamin C is important in the winter so, don’t forget your five portions of fruit and vegetables. Mandarins are lovely at this time of year and a good vitamin C boost.
Does the winter make you feel SAD?
Seasonal affective disorder (SAD) is a form of depression that is estimated to affect approximately one in 15 people between September and April.
It can be particularly severe during December, January and February, says a Mental Health Ireland spokesperson. “For some people, SAD is so disabling that they cannot function in winter without continuous treatment. Others may experience a milder version called sub-syndromal SAD or ‘winter blues’.”
It occurs throughout the northern and southern hemispheres, but is extremely rare in people living within 30° of the Equator, where daylight hours are long, constant and extremely bright.
SAD may begin at any age, but it most commonly starts between 18 and 30. Symptoms generally appear between September and November and continue until March or April, when there may be a sudden burst of energy and activity accompanying the longer, brighter spring and summer days.
A diagnosis is usually made after you’ve experienced two or more consecutive winters of symptoms.
SYMPTOMS OF SAD INCLUDE
• Sleep problems.• Lethargy. • Overeating. • Depression. • Apathy. • Social problems. • Anxiety. • Loss of interest in normally pleasurable activities.• Loss of libido – decreased interest in sex and physical contact.• Weakened immune system. • Mood changes – for some people bursts of over-activity and cheerfulness (known as hypo-mania) in spring and autumn.TIPS FOR COPING WITH SAD
1. Maximize your exposure to daylight. Make your house brighter. Get up early to take advantage of as much daylight as possible. If possible, sit near a window at work.
2. Engage in activities that you enjoy. Spend time with friends and family members who are caring, supportive, and positive.
3. Practice healthy habits. Exercise, get enough sleep, eat a well-balanced diet, and reduce stress. Spend time outdoors if possible. Skiing is an excellent way to get lots of light and exercise in the winter. Practice good sleep hygiene and make time to relax. Eat healthy foods for more energy and limit caffeine and alcohol.
4. Take all medicines as directed. Talk to your GP about prescription and over-the-counter (OTC) drugs and diet supplements (including vitamin D). Follow directions carefully and watch for interactions and side effects. Avoid alcohol and illegal drugs.
5. Consider light therapy. You should talk to your GP before trying light therapy.
6. Watch for early signs that SAD is getting worse. If you suffer from severe winter depression, consult your GP immediately. A qualified healthcare provider can help determine if your symptoms are related to SAD or may have another cause.
(Source: Mental Health Ireland)
Stamp out
your stress
Stress affects your immune system, leaving you vulnerable to illness, so learn to switch off. Turn relaxing music up and dance or sing, take up yoga, join a drama group, swim, restore a tractor, meditate, catch a comedy – whatever floats your boat. For good mental health, learn to replace negativity and self-doubt with encouraging messages. Work at developing a realistic and positive point of view and remember – it’s good to talk.
Ease your eczema
Wintertime can mean flare-ups of skin conditions like eczema due to drier atmospheres in houses. Dermatologists advise stepping up your skin-care regime at this time of year. Use your emollients (moisturisers) more often. Go from once a day to twice a day, for example. Emollients repair your skin barrier and replenish the hydration in the skin. Keep your bedroom cool also, as centrally heated environments exacerbate eczema.
Are you under the weather?
If you need advice about symptoms you’re having – like blocked noses, coughs, sore throat, ear pain, rashes or high temperatures – take a look at www.undertheweather.ie.
You’ll find all sorts of practical advice for a range of conditions, with pointers on when to see a doctor.
This website is provided by GPs and pharmacists.
Wash well
Washing your hands more frequently can lessen your chances of picking up germs. Remember, though, to use hot soapy water and really scrub for 60 seconds – don’t just rinse your fingers. A proper hand wash takes as long as it takes to sing Happy birthday to you.
Little winter
wonders
Take a multivitamin if you feel you don’t have a healthy diet and are missing out on nutrients.
Echinacea is the most popular herb for supporting the immune system and may help to protect against colds and flu viruses. Garlic is antibacterial and antifungal and can be taken as a food supplement or used in cooking.
(Source: Irish Association of
Healthstores)
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