Headline article

Flu: 8 habits to avoid

28 JANV. 2019

Intense fatigue, high fever, muscle pains, feelings of cold and heat ... We all know the symptoms of seasonal flu, this dreaded virus every winter that can kill us for several days. Have you managed to slip through the cracks until now? Some tips and preventive actions so that the epidemic does not catch you!

It is always good to remember that people at risk (seniors, pregnant women, patients with chronic diseases ...) should consider getting vaccinatedearly in the fall ( see thewebsite sante.public.lu ), before the disease begins to rage.

1. Become asocial

If you are unwell, do not be overzealous and stay quietly at home so as not to contaminate your colleagues and those around you. The flu is transmitted by air (coughing, sneezing ...) and by direct contact, keep your distance and do not go to public places to avoid spreading, especially giving up kisses and handshakes.

Donot approach infected people: as long as the symptoms last, they will remain contagious. Do not share utensils and dishes, and disinfect the remote control, computer, or tablet after each use. You can also wear a surgical mask, available in pharmacies, to reduce the risk of contamination.

2. Wash your hands without moderation

Hold a doorknob, strum on the keyboard of a phone ... About 80% of respiratory viruses are transmitted by touch. It is then, by bringing your hands to your nose or mouth (for eating, for example), that the virus enters your body. To avoid this, it is better to keep your hands always clean.

How? Several times a day, put them under water and lather them with soap for at least 30 seconds. This cleaning must be complete and do not forget any area: rub your nails and the tips of your fingers, your palms, the outside of your hands, and go up to the wrists. To dry, use a single-use towel.

When? Upon return home, before and after meals, and after using the toilet, sneezing or blowing your nose. You can also use a hydroalcoholic solution if you do not have a water point available.

3. Clean your nose regularly

The reason ? Nasal mucosa is one of the gateways to viruses in the body. So, for proper washing, sit with your head tilted to the side and inject saline into the upper nostril. Lean your head on the other side and perform the same operation with the other nostril. Finally, blow your nose. Only use paper tissues, which you will immediately throw in the trash.

4. Air your home

It is important to renew the air, to clean up your home or office at your workplace. Because the inside of a room is as polluted as the outside, and a pollutant is perceived by the body as a microbe. It is therefore necessary to open your windows at least once a day , if only for about ten minutes.

5. Treat your diet

Do the sugar hunt, the one present in cakes, sweets, prepared dishes, sodas: to absorb more than reason will weaken your immune system. Also reduce your alcohol and caffeine consumption.

To gather minerals, vitamins and trace elements, it is best to adopt a balanced diet and focus on fruits and vegetables (preferably seasonal ), but also fish and shellfish.

Moisturize enough, drinking at least 1.5 liters of water a day, and protect your intestinal flora by using probiotics if necessary.

6. Get your fill of vitamin D

Missed during the winter, since the sun barely shows the tip of his nose, your immune system is weakened. To remedy this deficiency, it is useful to set your heart on foods rich in vitamin D , such as salmon, mackerel or Japanese Shiitake mushrooms.

Also start a course of supplements to boost your natural defenses and bring your body iron, magnesium and zinc that are lacking.

7. Sleep like a baby

To be fit, you have to get enough sleep : the experts advocate 7 to 8 hours of sleep per night. Know that it is also essential to spend a night long enough not to get sick: According to one study, sleeping less than 6 hours would increase the risk of catching a cold by a factor of 4.

Rather than struggle, listen to your body and go to bed as soon as fatigue is felt. The best is to have regular schedules: every night, join your room at the same time. Be especially careful at the weekend (a fat morning on Sunday, it's always tempting!), At the risk of having trouble falling asleep at night and start the week by being offbeat.

8. Move regularly

Physical activity will boost your immunity, increase the production of white blood cells, work your respiratory system and improve your endurance, which will make your body more resistant. It will be less likely to catch any microbe circulating.

The ideal? You put on 30 minutes of sport daily. If this is not possible, practice at least once a week for 1 hour.

Do you or your child have any flu symptoms? In the absence of improvement after 72 hours or in the case of risk factors, consult your doctor or consult your pharmacistto avoid possible complications.