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Staying Well This Winter

It seems like everyone is coughing and sniffly this winter! Given the chilly weather and plenty of viruses doing the rounds, it makes sense to try to stay as healthy – physically and mentally – as possible. Sniffles are often unavoidable, but there are tools to help ensure you’re not affected too badly by the various strains doing the rounds. The same goes for looking after your mental health. Here are some of our winter wellness tips. 

The Common Cold 

Most of us will catch a cold this winter. “Most chest, throat and sinus infections are caused by viruses”, says Dr. Neil Reddy of  Precision Healthcare “and a healthy person will shake them off in 5-7 days”. If symptoms persist, Irish Life Health members have access to Digital Doctor, who’ll be able to advise on treatment. In the meantime, Dr. Reddy recommends the following remedies to help ease the most common symptoms: 

Simple Treatments 

  • For fever, take paracetamol or ibuprofen. 

  • For a cough, take an expectorant like Exputex if you have mucus on your chest that you can’t get up. Take a cough suppressant if you have a dry, tickly cough. 

  • For sore throat, take paracetamol or ibuprofen, as well as throat sprays or lozenges. 

  • For sinus congestion, take eucalyptus formulations like Vicks, decongestants or nasal rinses.

Vitamin D

“During winter”, says Dr. Reddy, “extra vitamin D should be taken from foods (fish, fortified milk and breakfast cereals). Supplements are recommended for dark-skinned and house-bound people, as well as those with greater demands, like young children”. There's also some evidence that Vitamin D can protect against severe Covid. Speak to your doctor if you're thinking of supplementing. 

Feeling Anxious?

Christmas can be stressful at the best of times. Factor in coughs, colds and intense family dynamics, and you’re bound to feel a little overwhelmed. Luckily, Irish Life Health members have access to the Healthy Minds app, which is packed full of useful resources to help deal with all manner of mental issues. We also asked Inner Smile mindfulness coach Michelle Whelan and Sinéad Rafferty from Pieta House in Galway to share some tips on how to avoid stress and anxiety this Christmas.

1. Remember You're Not Alone

The important thing to remember, says Sinéad, is that lots of people feel the same down at Christmas. “Remember that although social anxiety is often isolating, you’re not alone”. Her advice is to acknowledge how you’re feeling, without judgment. “Recognise your feelings of isolation instead of denying them; they’re real and worth exploring. If you don’t feel comfortable sharing what you're going through with family or friends, consider talking with a counsellor.” 
 

2. Avoid Family Pressures

While it’s great to spend time with family you maybe haven’t seen much of in the last year, it’s also totally normal for some pressure or tensions to arise. Michelle’s suggestion is to put less pressure on any time spent together. “Try to manage your expectations”, she says. “There’s huge pressure to bond, and if it doesn’t go according to plan, you’re left feeling guilty and disappointed. Try not to expect it to be all roses; just accept it for what it is.”  

3. Watch Your Alcohol Intake

As we all know, stressful situations can be heightened by excessive alcohol consumption. It’s lovely to catch up with friends for a drink or two, but be sure you go at your own pace, and opt out of expensive rounds if you don’t fancy a big night out, don’t go. “You can’t attend everything,” says Michelle. “If there’s too much going on, don’t be afraid to say no.”

4. Practice Self-Kindness

When struggling with negative emotions, Sinéad says it’s also important to cultivate a sense of self-compassion. “Take care of yourself. Do what you can to reduce stress and connect with things you enjoy. Get plenty of rest, eat healthy foods, go to a museum or movie; do whatever feels safe and brings you comfort.” Another option is to reach out and offer your services to someone else in need – maybe at a charity, old person’s home or homeless shelter. “Volunteering is a powerful antidote to loneliness, because it boosts one's feelings of self-worth and usefulness”, Sinéad explains. 

Practical Advice

Of course, there are times it really does get a bit much, and we can feel overwhelmed. Michelle has some practical advice to help you to be mindful in these stressful moments:  

  • Pick a phrase or ‘mantra’: An example of this could be ‘I’m going to have an enjoyable Christmas’ or ‘I am calm and in control of the situation’. Take five minutes to repeat your mantra, nice and gently. You can do this at any time of day. 
  • Focus on your breathing.  This simple activity allows you to step outside the stressful situation, meaning you’re less likely to react emotionally.  Place one hand on your belly and feel your breath as you’re repeating your mantra. 

By taking five minutes during stressful times, you’re “slowing down, bringing your awareness to the present moment, and not judging it in any way”, says Michelle. 
 

Dr. Neil Reddy is a Licentiate of the Faculty of Occupational Medicine of the Royal College of Physicians of Ireland. He has extensive experience in the design and delivery of health screening and wellness programmes for small and large clients, including several multinational companies. Remember to always check with your pharmacist about medication safety before treating yourself at home.


Dr. Neil Reddy MB BCh BAO (Hons), B.Med.Sci, LFOM, MSc (Health Informatics), MSc (Clinical Education)
Dr. Neil Reddy of Precision Healthcare is a Licentiate of the Faculty of Occupational Medicine of the Royal College of Physicians of Ireland. He has extensive experience in the design and delivery of health screening and wellness programmes for small and large clients, including several multinational companies.

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