The days are getting shorter and colder. Our bodies become more susceptible to flu or colds. We all deal with it sometimes. What can you do about it? And can you prevent a cold or flu? Or is there a way to prepare yourself for it? And what is the best thing to do if you do catch it? In the next blog article, we will give you 5 handy tips on what you can do if you have the flu or a cold.
What is the flu?
The flu occurs every year, especially in the winter months. This is called seasonal flu. There are different types of viruses that can cause the flu. This is why you can get the flu more than once. There are two types of flu viruses that humans can get. These are divided into flu virus A and flu virus B.
Flu-like symptoms can be caused by other pathogens such as the RSV virus or cold viruses. During flu season, we speak of a flu epidemic if for at least two consecutive weeks more than 58 out of 100,000 people have reported to the GP with flu-like symptoms and at least 10% of them have the flu virus.
How do you recognize the flu?
Almost everyone gets the flu at least once every two years. Depending on your immune system, physical condition, and age, you have a higher or lower chance of catching the flu. The flu is a disease where the mucous membrane in the airways is inflamed. Early flu often starts with;
- chills
- headache
- runny nose
- fever
- sore throat and dry cough
- muscle pain
- fatigue
The fever can often rise to 39°C or higher and usually lasts 3 to 5 days. To fully recover from the flu, it often takes 1 to 3 weeks. In severe cases, you may also develop pneumonia or shortness of breath. People with underlying conditions may experience the flu more severely and suffer from it longer.
You can catch the flu or a cold from the flu virus, which spreads through droplets in someone's mucus, saliva, or phlegm. If someone carries the flu virus and coughs, talks, or sneezes near you, you can catch the virus.
Tip 1✅: Eat healthy and varied
We live in a 24-hour economy. Days fly by and everyone is busy. Most people work 32-40 hours a week. On top of that, they also want to exercise and spend time with friends or family. In many cases, healthy eating is forgotten and people quickly eat something in between, snack unhealthily, and eat unhealthy food. An unhealthy diet can lead to a weaker immune system.
It is therefore important to make time during the day to eat. Our advice is to have at least 3 meals a day: breakfast, lunch, and dinner.
To take good care of yourself, good nutrition is important.
- Especially choose vegetables, fruit, whole grain products, legumes, nuts, and fish
- Choose and cook with fresh products
- This way you control the amount of fat, salt, and sugar yourself
- Drink water, tea, or coffee without sugar and optionally without milk
- Preferably don’t drink alcohol, fruit juice, or soda.
Good nutrition can help you feel more energetic and provides good nutrients for your body. By good nutrition we mean;
- Every day vegetables and fruit
- Every day whole grain products
- Once a week legumes, such as lentils, chickpeas, and white or brown beans
- About 3 eggs per week
- Every day have a handful of unsalted nuts
- Every day have a bowl of yogurt, milk from animals or soy or other plants
- If you eat meat, choose white meat, like chicken, over red meat
- Eat little or no red meat from goats, sheep, cows, and pigs
- Use drinks with little or no sugar
- Eat few salty snacks, white bread, cookies, or biscuits.
A healthy diet can boost your immune system. With a stronger immune system, your body can better handle a cold or flu virus.
Tip 2✅: Drink enough water
Something that is often forgotten is water. When you have the flu, you often have a fever. Fluids are important for the absorption of nutrients in the intestines, regulating body temperature, and transporting nutrients and waste in the body. Fluids are found in both food and drinks. Most of your fluids come from drinking.
Drinking water is very important but often forgotten. An adult should drink about 1.5 to 2 liters of water per day. The amount depends on your age, the temperature, your activity level, and the food you eat. A breastfeeding woman needs more fluids than a woman who is not breastfeeding. If you don’t drink enough, dehydration symptoms can occur.
When you have the flu, it’s especially important to drink enough water. Here are some tips to help you get enough water;
- Start and end the day with a glass of water
- Always carry a bottle of water with you
- Don’t like water? Add a flavor to it
- Drink tea instead of coffee
- Drink water with a meal
- If needed, install an app on your phone to keep track.
Tip 3✅: Remember your vitamins
You already get many vitamins through your diet. An extra vitamin boost, especially during flu season, can never hurt. If your diet is good, you get the most important vitamins. There are some vitamins you should take extra. Think of Vitamin D and Vitamin B12. You get Vitamin D from the sun by default. In autumn and winter, when flu season is here, it’s important to supplement Vitamin D. Vitamin D is also recommended for children. At ProHemp you can buy various vitamins.
Tip 4✅: Beat the flu
You did everything to prevent it, but now it has happened. You are home with the flu. It happens to everyone. Now it’s important to beat the flu. If you haven’t thought about the tips above yet, it’s important to follow them now. Make sure your body gets an energy boost by eating well, drinking enough water, and getting enough vitamins.
Drink enough water during your flu or cold period. Your body is fighting the virus and needs water. Make sure you get enough sleep. Sleep and rest are very important for your body to recover.
If your nose is blocked, don’t blow it hard, but open your airways. Blowing too hard can push mucus into the sinuses, which is not what you want. Try to gently clear or dab with tissue. Only blow your nose if you can do it properly. Open your airways by taking a warm shower or steam bath.
Stay nice and warm. Make sure you dress warmly and stay under a warm blanket. This way your body doesn’t have to work extra hard and doesn’t use extra energy.
Make sure there is enough fresh air and ventilate the house. Open the windows wide in the morning and air out the bedrooms. This will help you feel better and prevent the virus from lingering in the room.
Take a paracetamol if you have flu or a cold.
Tip 5✅: Accept the flu
The very last tip to get through your cold or flu might be the most important. Accept the flu. You have the flu or a cold. Recover properly and don’t start too quickly. Give your body time to rest and heal. If you don’t, you will be more susceptible to the next virus waiting.
We hope you have prepared well. Together we can tackle the flu.