Pittwater Life June 2017 Issue

nose, eyes or mouth.
n By breathing in droplets
spread through the air when a
person who has a cold or the
flu sneezes or coughs.
Good personal hygiene habits
can help prevent the spread of
infection.
Wash your hands
A quick rinse and shake of the
hands is not good enough.
You need to clean your hands
with water and soap for 15
to 20 seconds and dry them
thoroughly. You can use
alcohol-based liquids, gels or
wipes if you do not have access
to soap and water.
Contain the spray
Turn away from people and
cover your mouth or nose with
a tissue or your sleeve when
you cough or sneeze. Place
used tissues in the bin or flush
down the toilet and wash your
hands afterwards.
Don’t share
Avoid sharing cups, glasses
and cutlery and personal
items such as towels, bedding
and toothbrushes.
Keep your distance
Try to avoid close contact with
people when you are sick.
You should not go to work or
attend public gatherings when
you have the flu.
Feeling sick?
To help ease cold and flu
symptoms:
n Allow your body to rest.
n Drink plenty of fluids to
keep your body hydrated and
keep mucus on the move.
n Avoid smoking and secondhand
smoke.
n Take pain relief medications
if you need them – always use
as directed.
Food fight!
Whilst you can’t always prevent
getting a cold or flu nutritionists
and dietitians recommend you
nourish your immune system by
eating a balanced diet including
lean protein, legumes, nuts and
seeds and a rich array of colourful
fresh fruit & vegetables. A
good diet and adequate rest
can help your body fight viruses
and reduce symptoms so you
can bounce back quickly.
Rachel Cohen of Xperteze
Fitness & Nutrition, advises cold
and flu “super fighters” include:
n Zinc – red meat, fish (esp
oysters)
n Vitamin C – kiwi fruits, berries,
capsicum, broccoli, leafy
green vegies, citrus fruits.
n Probiotics – yoghurt, fermented
foods (kimchi, kefir,
sauerkraut) and bone broth.
n Garlic and ginger – to add an
extra anti-oxidant boost.
It’s also important to maintain
your levels of physical activity
– research shows people who
exercise in moderation report
fewer colds (see p48 – Tips to
keep you moving during winter).
General note: This is intended as a general introduction to the topic and in no way should be seen as a substitute for your own doctor’s or health
professional’s advice. Sources: The Influenza Specialist Group, Australian National Health and Medical Research Council and NPS MedicineWise
Health & Wellbeing
Celebrating 25 Years
JUNE 2017 47