The winter months come with staple Canadian activities like sledding and skating, but they also come with increased risk for airborne viruses like the flu, common cold, or even COVID, as it remains part of many of our lives. If bad luck – and one of these unwanted viruses – has come your way this winter, you might be wondering what to do next. We’ve collected these tips from the experts on how to beat these illnesses and stay resilient once you’ve recovered.
Healthy Eating and Hydration
While there’s no “miracle cure” to make a cold or flu disappear, you can start recovery with proper nutrition. Focus on healthy foods that also provide hydration, like these:
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The classic chicken soup provides lean protein with broth for fluid intake, but consume carefully as it might contain high levels of salt. Try Martha Stewart’s customizable recipe!
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Juicy fruits like oranges and strawberries provide antioxidants and vitamins with a little extra hydration.
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Try easy-to-digest foods if you’re nauseous or have temporarily lost your senses of taste or smell, like toast, crackers, or apples.
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Water intake is necessary to fight off infections. Unpleasant symptoms, like nausea and diarrhea, cause dehydration. You can also try a sports drink with low sugar to get rehydrated.
For Your Information: If you don’t feel hungry, eat in smaller amounts. A little comfort food is good for the mind, too, but avoid caffeine, alcohol, or anything with high fat or sugar content.
Get Plenty of Rest
Staying active keeps your body healthy and helps prevent illness, but if you’re experiencing symptoms like a cough, fatigue, fever, or nausea, it’s time to give yourself a break. Your body needs its energy reserves to fight off the virus, even for mild illness. In the case of COVID recovery, researchers currently believe that the strain on your body from intense exercise might cause setbacks, and potentially be a factor in Long COVID. Exercise is still vital to your health, but every rule has exceptions. Adapt or pause your usual fitness routine after giving yourself ample recovery time.
Avoid Stress
We’ll all been in stressful situations before and felt the toll on our bodies, like a headache or stomach pain. In fact, body science tells us higher stress means a weaker immune system. When you’re sick, stress on your body and mind can compound and potentially make recovery longer and more difficult. Give your mind a break, too.
Discuss Treatments with your Doctor
Over the last few years, several preventions and treatments for airborne viruses have been developed and improved, but be sure to discuss the benefits and potential risks with a healthcare professional. While medical researchers work hard to develop safe and reliable medicines and vaccines, each person’s body is unique, meaning there is a small risk of negative side effects with any over-the-counter or prescribed treatments, especially if you’re taking other medication. Annual flu shots, and vaccinations against COVID variants, are an effective line of defense against illness, especially for older adults who are especially high risk. More recently, antiviral treatments have also become available. If you’re considering any medication when you’re sick, be sure to get a doctor’s advice first.
Stay Positive
Mindset makes a difference. You might not be able to stop a runny nose or cough with happy thoughts, but an optimistic attitude makes you more resilient and can keep you from dwelling on the toll of being sick. You can practice adopting a new mindset any time, and once you’ve recovered, it just might keep you healthy. Enjoy the opportunity to stay home and rest, watch something that makes you laugh, and remind yourself, “I will get better.”
How Long Does Recovery Take?
Flu symptoms usually last 4 to 7 days. However, it varies depending on severity and the individual. You might be sicker for longer, or fewer days than these estimates. If your symptoms worsen or last longer than a week, seek medical attention.
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