Pittwater Life June 2017 Issue


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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


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


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


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


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

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JUNE 2017 47

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