How to stay healthy

How to Stay Healthy During Cold and Flu Season

Cold and flu season can bring more coughs, sore throats, blocked noses and respiratory infections. While it is not always possible to avoid getting sick, there are simple everyday steps you can take to reduce your risk, protect people around you and support your recovery if you do become unwell.

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In Ireland, the Health Service Executive (HSE) recommends good hand hygiene, covering coughs and sneezes, staying home when unwell and getting recommended vaccinations as important ways to help reduce the spread of respiratory infections.

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1. Wash Your Hands Regularly

Hands can pick up viruses from surfaces and from contact with other people. Washing your hands properly with soap and water can help reduce the spread of infections, including colds and flu.

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Try to wash your hands regularly, particularly after using public transport, before eating or preparing food, after coughing or sneezing, and when you arrive home.

The HSE recommends washing with soap and water for at least 20 seconds. When soap and water are not available, an alcohol-based hand sanitiser can be useful.

2. Cover Coughs and Sneezes

If you need to cough or sneeze, use a tissue and put it straight into a bin afterwards. If you do not have a tissue, cough or sneeze into your upper sleeve rather than your hands.

After coughing or sneezing, clean your hands.

These simple habits can help reduce the amount of virus released into the environment and lower the chance of passing an infection to someone else.

3. Consider Your Annual Flu Vaccine

Flu is different from the common cold and can cause more severe symptoms. The HSE says vaccination provides the best available protection against flu.

The flu vaccine is available each year, generally from October, and is free for certain eligible groups. These include people aged 60 and over, children aged 2 to 17, pregnant women, healthcare workers and people with certain underlying health conditions.

If you are unsure whether you are eligible or whether vaccination is appropriate for you, speak with your GP or pharmacist.

4. Look After Your General Health

Everyday healthy habits can help you look after your overall wellbeing during the colder months.

Try to:

- Eat a varied and balanced diet.

- Drink enough fluids.

- Stay physically active when you are well enough.

- Get enough sleep and rest.

- Avoid smoking.

- Keep alcohol consumption within recommended limits.

A healthy lifestyle does not guarantee that you will avoid a cold or flu, but it is an important part of looking after your general health.

5. Keep Indoor Spaces Well Ventilated

Respiratory viruses can spread more easily in crowded indoor environments. When practical, allow fresh air into indoor spaces by opening windows or using appropriate ventilation.

The HSE also recommends keeping indoor spaces well ventilated as part of reducing the spread of infection.

6. Know the Difference Between a Cold and Flu

Although cold and flu symptoms can overlap, they often feel different.

A common cold usually develops gradually and mainly affects the nose and throat. Symptoms can include a blocked or runny nose, sore throat, sneezing and coughing.

Flu often starts more suddenly and can cause fever, aches and pains, tiredness, headache, dry cough and sore throat.

If you are unsure what is causing your symptoms, a pharmacist or GP can provide advice.

7. What to Do If You Become Unwell

Most uncomplicated colds improve on their own. If you have flu, rest and drinking enough fluids can help while your body recovers.

A pharmacist may also be able to recommend suitable medicines to relieve symptoms. Always follow the instructions on the medicine packaging and ask a pharmacist if you are unsure which product is suitable for you.

Be particularly careful when taking combination cold and flu products, as some may contain the same active ingredients as other medicines you are already taking. Taking more than the recommended dose can be dangerous.

8. Remember: Antibiotics Do Not Treat Colds or Flu

Colds and flu are caused by viruses. Antibiotics treat certain bacterial infections and do not work against viral infections such as a common cold or flu.

If you are concerned about your symptoms or think you may have a bacterial infection, speak with your GP or pharmacist.

9. Stay Home When You Are Unwell

If you have flu or another respiratory infection, staying home when you are unwell can help protect family members, colleagues and other people in the community.

The HSE advises people with flu symptoms to avoid contact with others until 48 hours after their symptoms improve, while taking particular care to avoid vulnerable people.

When Should You Seek Medical Advice?

Speak with your GP if your symptoms are not improving as expected, if they suddenly become worse, or if you are concerned about your condition.

People who are at higher risk of complications from flu should seek medical advice if they develop flu symptoms. This includes some older adults, pregnant people and people with certain long-term medical conditions.

If someone is seriously ill, has severe breathing difficulties, is becoming rapidly worse or has another life-threatening emergency, call 112 or 999 or attend an emergency department.

Stay Well This Cold and Flu Season

You cannot prevent every cold or flu infection, but simple habits can make a difference. Wash your hands regularly, cover coughs and sneezes, keep indoor spaces ventilated, stay home when you are sick and make sure you receive recommended vaccinations.

If you have questions about cold and flu symptoms or over-the-counter medicines, your pharmacist can help you choose appropriate options and explain how to use them safely.

Health information disclaimer: This article is intended for general information and does not replace personalised medical advice from a doctor, pharmacist or other qualified healthcare professional. If you are concerned about your symptoms, seek appropriate medical advice.. 

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