by Sarah Bowman MCHS, PA-C

We are entering the time of year where clinics start to see more patients suffering from the common cold, flu, COVID-19, and other respiratory illnesses. Here are a few tips to stay healthy this winter and keep your family and friends from getting sick.

Prevention

Stay healthy through cold season by washing your hands, staying well-nourished with a healthy diet, maintaining adequate hydration, getting plenty of sleep each night, and staying active. The Harvard Medical School notes that exercise can boost the immune system. Vaccinations may not be available yet for the common cold, but do exist for common respiratory infections like COVID-19, flu, pneumonia, and respiratory syncytial virus (RSV).

I’m sick, now what?

With a simple respiratory virus, often we need to just let the virus run its course and treat it with the tincture of time. Specific treatments do exist for the flu and COVID-19. Discuss them with your clinician to see if they are right for you. If you’re feeling sick, it’s important that you stay home to help prevent others from getting sick. Get plenty of rest, hydrate properly, and be patient as most upper respiratory illnesses will resolve over a period of days. If you are sick longer than a week, schedule a visit with one of our primary care clinicians to make sure it’s not something more significant.

What can I do to feel better, right now?

Apart from patience, rest, and hydration, there are a few more things you can do to help yourself feel better, or at a minimum, less uncomfortable. Many of the things you’ll need are already right in your home.

  • Gargle with warm saltwater.
  • Take steamy showers.
  • Try a nasal saline rinse or spray. If you prepare your own, be sure to only use distilled water.
  • Use a humidifier. If you have children in the home, cool-mist humidifiers are recommended.
  • Prop yourself up when you sleep to help relieve congestion.
  • Try honey to sooth a cough or an aching throat.
  • Enjoy some chicken soup, vegetable broth, and/or hot tea. If you prefer cold, have a popsicle. All of these can help you hydrate and sooth a sore throat.

When can I go back to normal?

The Center for Disease Control  suggests “returning to normal activities when, for at least 24 hours, symptoms are improving overall, and if a fever was present, it has been gone without use of a fever-reducing medication.” To protect those at greatest risk for severe illness, it is recommended to take additional prevention strategies for an additional 5 days such as “enhancing hygiene practices, wearing a well-fitting mask, and keeping a [safe] distance from others.”

If you’re ever worried about how you’re feeling, scheduling a visit with your Kinwell clinician or with Kinwell’s virtual clinic. Patients can schedule their visit by going to Kinwell’s website, scheduling through MyChart, or by calling 833-411-5469. For life-threatening emergencies, call 911.

This content is for informational purposes only and does not constitute medical advice or professional services.