How to protect against seasonal bugs
By Julie Penfold
The crisper air and shorter days of autumn and back-to-school season often brings with it a new wave of seasonal bugs and viruses. Now is an ideal time to get into some healthy habits to help boost our immunity.
Here are some practical, proactive steps you can take to bolster your family’s wellbeing this autumn
1 Avoid seasonal colds
When we’re around others who have the sniffles, it can feel almost inevitable that we’ll develop a cold too. But Dr Cheryl Lythgoe, Society Matron at Benenden Health, says it’s possible to avoid them.
“Try to keep a good distance from someone with the sniffles – the recommendation is six feet,” Cheryl explains. “If someone in your household is unwell, try and limit their movement around the home, and ensure they catch their coughs and sneezes in a tissue (and dispose of them regularly).”
2 Manage seasonal allergies
Seasonal allergies can be a challenge for some in the autumn months, too. However, there are steps you can take to minimise their impact. “Keep your windows and doors closed throughout the day as this will help to limit any airborne allergens,” says Dr Lythgoe. “Use petroleum jelly around the base of your nose as this also hinders them. And when you need to go outside, change your clothes as soon as you enter the house and pop your outdoor clothes in the wash.”
3 Stay on top of handwashing and infection control
“Good handwashing is the most effective way of reducing the spread of germs which cause viruses,” says Cheryl. “When we wash our hands effectively, research tells us that we can lower antibiotic-resistant infections and protect the vulnerable people we’re in contact with. Washing your hands for just 20 seconds can really make a difference.”
Help to limit infection by using a disinfectant spray to clean surfaces throughout the home. “Remember to clean door handles, phones and TV remotes too,” Cheryl adds.
4 Get your sleep back on track
If you’ve enjoyed going to bed later and sleeping in during the summer months, getting back into a regular routine for work and school can be tricky. Try going to bed 10 to 15 minutes earlier every day, until you get back to your normal hours. Getting out into sunlight in the morning can also help to reset your body’s internal clock.
5 Stay hydrated
It’s vital to take on regular fluids during the day and for most of us, two litres a day is ideal. If you’re not a big water drinker, don’t despair. Try warming herbal fruit teas instead or add a slice of orange, lemon or lime to water to help up your intake and give you a welcome boost of vitamin C. Monitor how hydrated you are by checking the colour of your urine – you’re aiming for a straw or champagne colour.
6 Keep well indoors
As we begin to spend more time indoors, common indoor allergy triggers such as house-dust mites, mould and even pet hair can become an issue. Using a damp cloth for dusting can help, as can vacuuming and decluttering regularly.
Bedding is where most house-dust mites live as they thrive in this warm, moist environment. Wash your bedding regularly at 60°C to kill off house-dust mites, advises Allergy UK. Cheryl adds that washing bedsheets and pillowcases weekly is advisable, while pillows and duvets should be laundered every month or two.
7 Support with supplements
“As the nights draw in and we lose a certain number of daylight hours, taking a vitamin D supplement can be beneficial for mood, immune and bone health,” Cheryl explains. “Ideally, most of our vitamin, mineral and nutrient content should be taken from the foods we eat; however, it’s well-documented that our diet in the UK, generally, isn’t nutritionally dense enough. Taking a standalone multivitamin supplement that includes a minimum of 10mcg of vitamin D can help to support our health during the colder months.”
8 Keep up with family immunisations
“Immunisations are an evidence-based way of preventing the spread of infection and keeping ourselves and those around us healthy,” says Cheryl. “Those who are vulnerable, including the young, older people and those with a weakened immune system, should ensure they, and those around them, are up to date with their immunisations (including the winter flu vaccine).”
9 Eat with the season
Consuming what’s in season is a fantastic way to benefit your health and help the environment. From blackberries, rhubarb, plums and pears to aubergine, broccoli, Brussels sprouts, butternut squash and pumpkin – these tasty in-season fruit and vegetable options can create nutritious meal ideas for the family, such as soups, stews, bakes and tarts.
10 Keep active outdoors during autumn
Don’t let the chilly temperatures put you off getting outdoors. “Get all bundled up and go for a family walk where younger children could go on a treasure hunt to look for conkers,” suggests Cheryl. “Group activities such as team sports can be another great way to burn off some energy, while still staying warm.”
Getting outdoors is good for your wellbeing, too. “Just spending 10 to 15 minutes outside can boost your circulation and benefit mind and body,” Cheryl says.