Work wise

No need to succumb to the office colds and flu this winter. GP Paul Heslin gives 10 top tips for keeping healthy and well.

1. You should not underestimate the effects of excessive workplace stress and working too hard. While you can tolerate stress for short periods, eventually your health will suffer. Ensure you listen to your body and pay attention to the physical and psychological signs.

2. Sitting at a computer for prolonged periods can cause muscle tension or bad posture. Stretch your body every half hour and take regular deep breaths to expand your lungs regularly.

3. If you are especially vulnerable you should build up your immunity this winter by having the flu vaccine.

4. Do regular, gentle exercise that is fast enough to stop you talking while walking. Thirty minutes every day is a good habit.

5. Moderation is essential to reduce your chance of illness.

Sudden bursts of excess exercise, excess food or excess in any other area of your life are not good.

6. Act early when a head cold comes, as this can prevent a longer chest infection that started in the nose and sinuses. Try to get to bed early on the very first day of a cold along with a high dose of vitamin C and a nasal saline (salt and water) washout.

Eat less than usual. Avoid dairy for a few days as it can clog up the mucus. If your nose is blocked then you will breathe through your mouth at night and wake up with a dry painful throat.

So make sure your bedroom is not too hot or dry. Putting a plate of water beside the heater will add moisture to the air. Assume that a head cold will last five days and whole body flu will last 10 days.

7. See your doctor if you have rigors (body shaking), urine pain, are shaking with high temperature, have a lot of coughing or wheezing and/or have difficulty breathing.

8. Food is not important when you are sick but make sure to keep hydrated with regular, small amounts of fluid.

9. Listen to your body. The body needs a certain amount of high temperature to get better more quickly so do not overdo the paracetamol.

10. Seek out plenty of natural light, humour, passion and good friends. The full spectrum of light can be especially important for some people who suffer from SAD and winter blues. There are special lamps for this. Learn to put yourself and your health first.

¦ In association with health cash plan provider, HSF Health Plan, for more information visit, www.hsf.ie.