Winter Wellness

November 05, 2024

As Saudi Arabia transitions from the hot summer to the cooler months of October to February, it is important to be cautious. This period is known for an increase in upper respiratory infections like the flu and common colds. Dry winter air can weaken natural mucus barriers, allowing viruses easier access to the body. Additionally, more time spent indoors, particularly in schools, can contribute to the spread of these infections.

Key Health Practices for Preventing Respiratory Infections During Flu Season

Maintain Distance: Minimize close contact with individuals who are unwell. Keeping a safe distance helps protect yourself and others from respiratory viruses.
Stay Home When Ill: If you’re unwell, refrain from attending work, school, or running errands. Resume normal activities only after at least 24 hours of improving symptoms and no fever without the use of fever-reducing medication.
Cover Coughs and Sneezes: Always cover your mouth and nose when coughing or sneezing. Since flu viruses spread through droplets, wearing a mask can also serve as an additional preventive measure.
Practice Hand Hygiene: Frequent handwashing is essential in protecting against germs. When soap and water are unavailable, use an alcohol-based hand sanitizer.
Avoid Touching Your Face: Reduce the risk of infection by not touching your eyes, nose, or mouth, especially after contact with potentially contaminated surfaces.
Adopt Good Hygiene and Healthy Habits: Regularly clean commonly touched surfaces like countertops and doorknobs to prevent illness. Ensure sufficient sleep, physical activity, stress management, hydration, and a nutritious diet to support overall health.

Comfort Tips for Managing Cold Symptoms at Home

Stay Hydrated: Consume ample fluids such as water, juice, clear broth or warm lemon water to stay hydrated. Limit caffeine, which can contribute to dehydration.
Sip Warm Liquids: Warm liquids like chicken soup, tea, or warm apple juice can soothe a sore throat and alleviate nasal congestion. Honey may be helpful for cough relief in individuals over one year old. Avoid administering honey to infants under one year due to the risk of botulism.
Prioritize Rest: Ensure sufficient rest and remain home from work or school if experiencing fever or a severe cough. Avoid leaving the house if medication causes drowsiness.
Adjust Room Conditions: Maintain a comfortably warm room environment. If the air is dry, a cool-mist humidifier can alleviate congestion and coughing. Regularly clean the humidifier to prevent bacterial and mold growth.
Use a Saltwater Gargle: Gargling with a solution of 1/4 to 1/2 teaspoon of table salt in 4 to 8 ounces of warm water can provide relief for a sore throat. Children under six may struggle with gargling effectively.
Employ Throat Soothers: Ice chips, lozenges, or hard candy can help soothe a sore throat. Exercise caution with lozenges or candy for young children to prevent choking hazards. These should not be given to children under six.
Utilize Saline Nasal Drops or Sprays: These products can keep nasal passages moist and aid in loosening mucus.
For Infants and Young Children: Use saline nasal drops, followed by a suction bulb to remove mucus from each nostril. Insert the bulb syringe gently about 1/4 to 1/2 inch into the nostril.