pains, sore throats, headaches or sinus pain, plus will
If you’ve got full-blown flu (and this doesn’t cover
also help reduce a fever. Hot drinks and gargling can
man flu!) and are feeling very unwell, then Mandy
both ease sore throats and steam inhalers are good for
advises that your intake should be no lower than
1200kcal. If you’re really ill with flu, then you may
Plenty of rest is beneficial and with full-blown flu it’s
need to consider going off Plan for the duration of the
better to rest up rather than attempting to go back to
illness. When you’ve recovered, you can resume where
work too soon, especially if you’re still infectious.
When you’re unwell and don’t feel like eating much,
Your diet when ill
it is important to ensure you have plenty of fluids — at
If you’re suffering from a cold or flu, it’s normal to be a
least six to eight glasses a day. Extra fluids are required
bit fed up and feel your determination to keep dieting
if you have flu and have got a fever, plus a good intake
wane. But if your body is battling an infection, should
of fluids when you have an infection will help stop you
Do be aware that if you’re taking cough medicine,
cold or flu mixtures or sucking throat sweets or
lozenges, some products can contain high levels of sugar and this can affect your diet efforts. If you’re concerned, look out for sugar-free versions instead.
How to avoid colds and flu
Colds and flu are caught as a result of contact with
people already suffering from them and sometimes it
can be hard to avoid them when everyone around you at work or social events is coughing and sneezing, or
when your children pick up infections at nursery or
It’s no fun suffering from a cold or flu. Having a sore
school. But there are some practical steps you can take
throat, tickly cough, runny nose and constant sneezing,
not to mention the added aches and pains caused by flu,
The cold virus is spread through droplets formed
can make you feel really miserable and diminish your
when someone coughs or sneezes, from direct contact
with someone who has a cold (such as shaking hands) or
Sadly, in the winter months, catching a cold is a
as a result of touching a surface they’ve touched.
common occurrence and it’s more likely you’ll get one
That’s why the standard message of stopping the
at this time of the year. There have been many theories
spread of germs, “catch it, bin it, kill it,” applies to
as to why we’re more prone to colds in the winter, with
anyone with a cold or flu. The idea being to catch
an old one being due to being indoors more. However,
coughs or sneezes in a tissue, bin tissues quickly and
other theories suggest that our noses are colder in winter
wash your hands regularly to kill germs and stop them
than in summer and that this lowers our resistance
At home or work, regularly washing your hands
According to the Common Cold Centre at Cardiff
or using alcohol hand gel can help reduce the risk of
University, adults get an average of two to five colds per
picking up cold germs from other people.
year, and children seven to ten colds a year. But as you
There are also steps you can take to boost your
get older, the number of colds you get tends to decrease.
immune system, which may play a part in helping
This is because a healthy immune system learns how
you reduce your risk of catching colds. Some of the
to deal with viruses and generates antibodies each time
most popular immune-boosting remedies include
taking vitamin C, zinc, garlic capsules and echinacea.
Colds are caused by viruses. There are hundreds of
Sometimes complementary medicines can interact with
different types of viruses in existence but about 50% of
Flu can be more debilitating and make you feel very
When you’ve got a cold, there’s no reason to stop
other prescribed medications, so it’s advisable to speak
ill. Some of the symptoms are the same as a cold, but can
your diet, but you may need a higher intake while
to your doctor or pharmacist before taking them to
also include aching muscles, chills, headaches, a fever
The effects of colds and flu
and tiredness. Flu symptoms can last from a few days to
Cambridge Weight Plan Medical Advisor, Mandy
Annual flu vaccinations are available to help provide
Suffering from a cold can make you feel run-down and
a few weeks and the viruses that cause it tend to differ
Orton, says: “If you’re on Step 1 (Sole Source or Sole
protection against flu. They’re free to people deemed
unwell. Although there’s no cure (as antibiotics don’t
from year-to-year, making immunity to it trickier.
Source Plus), we’d suggest stepping up because a higher
particularly at risk, such as older people or those
work on cold viruses), most colds should get better
Like colds, there’s no one main cure for flu, but there
energy intake would then arm your body to fight the
with some existing medical conditions, but many
within a week. Medicines for colds and sore throats can
are self-help methods you can use to ease the symptoms
infection. For an average cold, you shouldn’t be on a
pharmacies also have flu jabs available, so it’s well worth
be used to ease discomfort and steam inhalers (such as
while your body is fighting the infection. Painkillers
investigating if you’re regularly in an environment
such as paracetamol or ibuprofen can help ease muscle
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