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    Heads Up – Flu Season Has Already Begun. Here’s How To Prepare

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    Nothing marks the end of summer quite like the onset of flu season. This year, it’s arrived a full four weeks earlier than last year – the earliest start since 2010. Typically, flu season in South Africa starts in April and peaks in early June.In case you weren’t sure, the flu is a virus, meaning it grows and changes in time, like a living organism. Every year, flu strains change, and our bodies need to keep up to fight infection. “While some people let these viruses run their course without taking precautionary steps, people must know that complications from flu, like pneumonia and the effects of flu combined with other health conditions, can be very serious, even fatal,” warns Dr Noluthando Nematswerani, Head of the Centre for Clinical Excellence at Discovery Health.Which Strains Are Circulating This Flu Season?Every February and September, the World Health Organisation (WHO) organises technical consultations to recommend the viruses to include in influenza vaccines for the upcoming Northern and Southern Hemisphere influenza seasons. Since the influenza virus is constantly evolving, updating vaccines is crucial to ensure their continued effectiveness against circulating strains.This year, the trivalent vaccine has been formulated to protect against these three strains that are expected to be most prevalent during the 2025 flu season in the Southern Hemisphere:Influenza A (H1N1): One of the most common in recent years, which is sometimes referred to as swine flu.

    Influenza A (H3N2): Another common influenza A strain that typically circulates each year. It is often associated with more severe illness in older adults.

    Influenza B (Victoria lineage): This strain is also frequently found in circulation and has been shown to demonstrate elevated infection rates in children.READ MORE: 10 Cold And Flu Remedies That Actually WorkWhat Should I Do During Flu Season?While an early start doesn’t mean that this flu season will be more severe than others, it does mean it’s time to ramp up your medicine closet’s supply and schedule your flu vaccine, if you haven’t done so already. To prevent spreading the flu or keep yourself from getting sick, add these practices:Wash your hands often

    Cover your coughs and sneezes with your elbow or a tissue

    Avoid close contact with people who are sick

    Stay home if you are feeling unwellPer the National Institute for Communicable Diseases, if your symptoms worsen or don’t improve within three to seven days, seek medical attention.Is It Too Late To Get Vaccinated?Short answer: no. Although the vaccine is most effective when given before the season starts, “it is not too late to get vaccinated,” says the NICD in a press release. “Protection develops about two weeks after vaccination, and annual vaccination is needed as flu viruses change over time and protection does not last from one year to the next.”READ MORE: Missed A Dose? It Could Be Costing More Than You ThinkWhy Should I Get The Flu Vaccine?The vaccine protects not just yourself but others around you from getting ill or with serious complications. For most people, flu symptoms are mild and resolve in a few days. But for some, influenza can lead to severe illness, hospitalisation, or even death. Those most at risk include:Pregnant women

    People living with HIV

    Individuals with chronic conditions like diabetes, lung disease, heart disease, tuberculosis, kidney disease, or obesity

    Older adults (65 years and older)

    Children younger than 2 yearsGiven the burden of disease already plaguing South Africans and a lack of water in some provinces, leading to a decline in basic hygiene, it’s more important than ever to prevent the onset of the flu. Aside from eating foods that boost your immunity and taking your vitamins, getting a vaccination is the best defence against new strains of the virus.Although the vaccine is most effective when given before the season starts, it’s not too late to get vaccinated. Protection develops about two weeks after the jab, and annual vaccination is needed since flu viruses change over time and protection does not last from one year to the next.How Do Vaccinations Work?Once you’ve been injected, your body develops the necessary antibodies to fight off the flu, which usually takes about two weeks. For this reason, now is the best time to get vaccinated – by the time flu season hits, you’re likely immune. And the idea that the vaccine makes you sick? It could happen that you are exposed to the flu virus before or during the two-week period that it takes to develop virus antibodies or become exposed to a circulating seasonal strain not included in the vaccine. Other illnesses, including the common cold, can have similar symptoms to the flu.READ MORE: “I Ignored My Symptoms For 10 Years. It Turned Out To Be This Life-Altering Condition.”Where Can I Get The Flu Shot In South Africa?Pharmacies in your area should be able to administer the shot. You can try Medirite, Clicks and Dis-Chem. Public health clinics and hospitals also offer the jab.You Can Get The Flu Vax For Free If…The National Department of Health provides influenza vaccination free of charge to healthcare workers, individuals aged 65 years and older, individuals with cardiovascular disease (including chronic heart disease, hypertension, or stroke), diabetes, chronic lung disease (including asthma, or chronic obstructive pulmonary disease), immunosuppressive conditions (e.g. living with HIV and AIDS, or malignancy), as well as pregnant women. More

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      10 Cold And Flu Remedies That Actually Work

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      When you’re sick, you’ll try just about anything to feel better – even that thing you heard about from your best friend’s sister’s neighbour (who’s very much not a doctor, BTW). But uh, some cold and flu remedies aren’t as legit as they seem (yeah, I’m looking at you, echinacea). Here’s how to know which ones can absolutely help you feel better, and which ones, well, are flat-out unhelpful.1. Nasal SpraysIf you’re congested, you want to target the source of your woes (i.e., your nose). Intranasal steroid sprays can reduce inflammation in your nasal passages, moisten mucus membranes to limit irritation, and help flush out secretions to ease congestion. Dr. Kathleen Dass, an allergist and immunologist, recommends treating your symptoms with one of these sprays, saying they may even work better for symptom management than antibiotic use, if your cold or flu turns into a sinus infection too (you’ll still want to snag those antibiotics though, to knock out the underlying infection).2. RestYour mother always told you to get plenty of rest when you’re sick, right? It turns out there’s some science behind that; Dass notes that research has shown deep, restful sleep plays a factor in increasing your body’s antibodies, especially after vaccination.But that’s not the only reason to catch some extra zzz’s during cold and flu season: a 2024 literature review found that chronic sleep disturbances are linked to higher inflammation levels and a subsequent risk of infections. 3. Saline IrrigationSaline irrigation (like, using a neti pot or an OTC saline spray) isn’t necessarily as helpful as steroid nasal sprays, though it can make you feel better in the short-term: “They have limited evidence supporting them, [but] the rinses can provide symptomatic relief by allowing you to clear your mucus,” says Dass.Since the only ingredient is water (salt or distilled, sterile water), these rinses may be a good choice for people avoiding medication, though Dass advises cold and flu sufferers not to use a saline rinse if you have pressure in your ears – it may make it worse.Another thing worth noting: use distilled, sterile, or previously boiled water in that neti pot to avoid contamination, per the FDA. You can also use both steroid nasal sprays and saline irrigation methods together – just make sure to use the saline irrigator first to clear out sinuses, followed by the steroid spray, to increase its effect, says Dass.4. HydrationYour mother probably also told you to drink lots of fluid when you’re sick, and she wasn’t wrong about that either. “Cytokines, [a group of proteins] which help us fight infections, can also cause headaches, fevers and aches,” says Dass. “Staying hydrated can help boost your cytokine immune response [and reduce those symptoms].”Dass recommends getting hydration from a variety of sources, not just water, so broths, electrolyte drinks and fruit juices count, too, but avoid drinks that contain a lot of sugar, as well as caffeine and alcohol, as they may make you feel worse.READ MORE: 5 Effective Ways To Beat The Dreaded Afternoon Slump5. DecongestantsNasal decongestants and oral decongestants work by narrowing the blood vessels in the lining of the nose, which reduces blood flow and shrinks the nasal tissues.Basically, they make breathing through your nose way easier – but there are a few caveats: You can’t use a nasal decongestant for more than three days without risking dependency and worsening congestion after stopping; oral decongestants, on the other hand, aren’t necessarily linked to dependency, but aren’t as effective and come with a few potential side effects, says Dass.“[Be cautious] with oral decongestants, as they can cause dizziness, agitation, increased heart rate, or increased blood pressure,” says Dass. “You [also] should not mix alcohol with an oral decongestant.”READ MORE: 5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It6. Multi-Symptom ProductsInstead of taking three or four different over-the-counter (OTC) drugs to combat your variety of symptoms, take a multi-symptom product to simplify the process. Dass says these products usually have anti-inflammatories to treat fever and minor aches; antihistamines for nasal and throat symptoms; decongestants for congestion; and dextromethorphan to relieve a cough.But pay attention to the ingredients in whatever brand you’re using to make sure they don’t react with any other medications you’re currently taking. Be aware of any that contain diphenhydramine (a.k.a. Benadryl), which can make you sleepy, and could be dangerous if you’re driving.7. Vapour rubNo smell is more synonymous with sickness than that of vapour rub, like Vicks VapoRub, the topical gel containing menthol and eucalyptus. But there’s no denying that it works as a colds and flu remedy, especially for nighttime coughs and congestion. “Vapour rubs will not help cure colds or influenza,” says Dass, “but it may help provide symptom relief.”That’s because the menthol in those rubs tricks your brain into thinking you’re breathing through an unstuffed nose, which is really useful when you’re trying to get some much-needed sleep. (But don’t share your vapour rub with very little kids – Dass says it’s not safe to use in children under 2.)8. Steam and HoneyFor severe congestion that just won’t quit, Dass recommends thinning your mucus – so you can clear it out more effectively – with a number of different methods.In addition to soothing a sore throat, honey can also loosen congestion, says Dass, so add some to a cup of tea (bonus points for hydration!). Sitting in a steamy bathroom while the hot water runs can offer the same relief. If you’re still having a hard time breaking up congestion, an OTC medication containing guaifenesin (like Mucinex) can promote mucus thinning as well.READ MORE: Missed A Dose? It Could Be Costing More Than You Think9. Pain RelieversIf your cold or flu has you feverish and achy, an OTC pain reliever can provide some relief, like paracetamol, aspirin, ibuprofen, and naproxen.Most people can take the recommended doses (typically two pills) every four to six hours, but Dass notes that no one should exceed more than 4,000 milligrams (or eight extra-strength tablets) of paracetamol in a 24-hour period; and that people with GI issues, like ulcers or heartburn, should avoid ibuprofen.10. ZincAccording to the National Center for Complementary and Integrative Health (NCCIH), zinc (taken orally, as with lozenges, tablets, or syrup), can help reduce the length of colds when taken within 24 hours after symptoms start.Again, that’s only for oral forms of zinc, though – per the NCCIH, intranasal zinc (e.g., swabs and gels) have been linked to severe side effects like an irreversible loss of the sense of smell. It should also be noted that oral zinc comes with its share of side effects, too, like gastrointestinal upset, as well as drug interactions with antibiotics and penicillamine (a drug used to treat rheumatoid arthritis).Remedies To Skip:1. Vitamin CVitamin C can definitely be part of a healthy diet, but where most people go wrong with this remedy is waiting until they actually feel sick to start taking it. “For vitamin C to be most effective, you have to take it every day,” says Dass. It has a cumulative effect, working better when it’s used to keep you healthy (as opposed to magically making you better once you’re already sniffling).And don’t fall for the idea that a high dose of vitamin C will give you a bigger benefit: Dass says that the recommended dose is 200 milligrams daily (and it’s best to get that through the foods you eat). Taking more than 400 milligrams won’t mean double the benefits – you’ll just pee out the excess that your body doesn’t use.2. ProbioticsIt seems like a lot of our health problems can be linked to our guts, which is why using probiotics for any number of ailments seems like a reasonable strategy.But while they might work for your digestive health, Dass says probiotics haven’t been proven to speed up the recovery of colds and influenza. The National Center for Complementary and Integrative Health agrees, saying that the evidence linking probiotics to respiratory health is weak and some people may experience gastrointestinal side effects during probiotic use, like gas.3. ChilliThe primary ingredient in spicy food, capsaicin, has potential health benefits. However, high-quality clinical evidence does not confirm its benefits in helping recover from colds and flu. Plus, if you eat too much, it could upset your stomach – not ideal when you’re already stuffy.4. OnionTempted to stick your foot in an onion-stuffed sock? Studies show that the antioxidant, antimicrobial and anti-inflammatory properties are promising for the treatment of respiratory conditions like asthma and also for illnesses like colds and flu. However, studies are still needed to narrow down specific forms of onion and their effectiveness. For instance, scientists aren’t sure if cooking onions hinders their efficacy. Also, contamination of the onion or overdose is also possible. Stick to the usual onion consumption: curries and tuna salad.This article by Sarah Bradley was originally published on www.womenshealthmag.com. More

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      What To Know About Swine Flu Symptoms + What To Do

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      This season, the winter flu has come, with health officials warning about the reported cases of swine flu (now called N1H1). Here’s what to know about swine flu symptoms and how it differs from the ‘regular’ flu.

      What is swine flu?

      To answer this, we need a brief science lesson. Within the flu family, different strains exist. The ‘typical’ flu differs from swine flu (called Influenza A (N1H1)) because it’s a different strain.

      N1H1, or ‘swine flu’, is so named because it usually circulates in pigs but is now infecting people. This doesn’t mean people are getting sick from interacting with pigs – the virus spreads from humans to humans. This is called a “variant influenza virus”, according to the World Health Organization. And, interestingly, the same virus was also called the Spanish flu in 1918.

      Other strains that people have been infected with include influenza B/Victoria and influenza A(H3N2).

      What are the swine flu symptoms?

      According to the Western Cape government, these are the typical symptoms of N1H1:

      A sudden onset of high fever (usually above  38.3°C)

      Cough

      Runny or stuffy nose

      Sore throat

      Headache

      Body aches

      Chills

      Tiredness

      Lack of appetite

      Nausea, vomiting, and diarrhoea

      Many of these symptoms don’t seem much different from the ‘regular’ flu and the treatment is also much the same. However, there are cases when you should seek emergency care, per the Western Cape government:

      Fast breathing or trouble breathing

      Bluish or grey skin colour

      Severe or persistent vomiting

      READ MORE: What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

      What is the treatment for N1H1?

      If your case is mild (and not severe), the Western Cape Government advises the following measures:

      “Stay at home for seven days after your symptoms begin or until you have been symptom-free for 24 hours, whichever is longer,” the website notes.

      Drink plenty of fluids (coffee and tea don’t count here: rather stick to water, electrolyte blends and broth.)

      Take your prescribed medication from a doctor (these may include anti-viral meds)

      Take painkillers to relieve fever and body aches, like paracetamol or ibuprofen. Important: only take pain medication for instances where you have pain or fever.

      Throw away used tissues as soon as possible to prevent the spread of infection

      Wash your hands regularly, to avoid spreading disease.

      READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

      How to prevent getting ill

      Health experts always advocate for regular hand washing, covering your mouth when coughing and sneezing and staying healthy by eating lots of vegetables and drinking plenty of water.

      Also, it’s a very good idea to get a flu vaccine. These can be done at your doctor, clinic or pharmacy. If you’re at risk of having a severe case of flu, you should get a vaccine. Per the South African Government News Agency, people at risk include:

      Adults older than 65

      Pregnant people

      People with underlying illnesses such as heart and lung disease 

      People living with HIV and tuberculosis

      READ MORE: 3 Superfoods To Add To Your Grocery List This Winter 

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

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      Staving off winter viruses is pretty high up on most people’s winter agendas. The good news? You can use food to help you avoid colds and boost your immune system.

      As we slide into winter, your thoughts are likely turning to where the hell you put your beanie, which moisturiser will actually heal your dry, sensitive skin – and what to eat to prevent a cold.

      Yep, cold and flu season is here and staving off the virus is pretty high up on most people’s winter agendas (missing your next scheduled running race thanks to sniffles is no one’s idea of fun). The good news? What you choose to eat and drink can directly influence your immune health.

      So what are the best foods that help you avoid colds and boost your immune system? To get you the intel WH tapped up consultant dietician and head of nutritional research at Heights, Sophie Medlin, to find out her must-eat immunity-boosting foods to stave off the sniffles – plus, why our diet plays such an important role in keeping our immune system healthy.

      Why are nutrients so important for our immune system?

      Our immune system is complex and influenced by many factors, including sleep, exercise, stress and importantly, nutrition, explains Medlin. “It can be helpful to remember that our immune system uses up more nutrients when it is fighting an infection because vitamin C, zinc and others are essential to the functioning of our immune cells,” she says.

      “While there is no one ‘superfood’ which will fight illness on its own, what we put into our body truly is the foundation of our health. Eating a balanced, varied diet rich in plants makes a vital contribution to the function of the cells throughout our body, including our immune cells – 70% of which live in our gut. That’s why the health and diversity of our gut microbiome is one of the most important elements in determining the health of our immune system,” she explains.

      How can food boost your immune system?

      The right combination of vitamins and minerals helps to support our immune system in a multitude of ways, says Medlin – including; “working as antioxidants to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.”

      As mentioned, our gut microbiome plays a key role in our immune function by stimulating immune cell activity. “Consuming a variety of vitamins and minerals through fruits, vegetables and whole grains is essential in supporting the growth and maintenance of these good gut microbes,” she says.

      Important nutrients for our immune system include zinc, vitamin C, vitamin D, selenium, iron and protein.

      In our fast-paced lifestyles, we often rely on convenience foods and therefore struggle to get all of the nutrients we need from our diet. “We also neglect our diet more when we’re stressed and anxious, which makes us more vulnerable,” adds Medlin.

      “Taking a good quality supplement and probiotic can give you an insurance policy by ensuring the right nutrients are always available to help support your immune system even when your diet is less optimal in the short term. That said, as a well-supplemented dietitian sitting writing this with a cold… sometimes, it doesn’t matter how much effort you put in, the bugs will still get you if you’re run down so don’t blame yourself.”

      How can supplements help bolster immune health?

      The question of diet vs supplements is one which is asked a lot, says Medlin, “and the two are often polarised as two sides of a strict dichotomy. In reality, the relationship is much more nuanced. A balanced and varied diet is absolutely the best place to start – it’s the foundation of all nutritional health, and ideally, we would be able to get all of our nutrients from this.”

      However, our busy modern lifestyles can sometimes make it difficult for us to stay on top of what we’re eating and to get the right combination of vegetables and whole foods that we need.

      “There are also environmental factors to take into account,” she says. “Evidence suggests that deteriorating air quality and atmospheric pollution increases our nutritional requirements, as does poor gut health — an increasingly common problem. On top of that, decades of intensive factory farming have depleted the soil of nutrients. This means that the food we grow contains less nutritional value than it used to, making it even harder to get enough of the nutrients we need from diet alone. We also know that caffeine and alcohol deplete our nutrient stores.”

      If you aren’t able to get all of your nutritional requirements from your diet, then nutritional supplementation is a simple, convenient and effective way to bridge the gap. It’ll also ensure that you’re getting the vitamins and minerals you need for a healthy immune system.

      But can you overdo it with supplements?

      When choosing a supplement, Medlin recommends checking the quantity and making sure that any dose is within the safe upper limit (SUL). “It’s essential to make sure that the ingredients — the actual compounds that contain the micronutrients — are high quality and high-impact. That means you’re looking for active, bioavailable forms of the nutrient where possible,” she explains.

      But unless you’re deficient in a certain nutrient, could you do more harm than good by taking supplements? What if you’re trying to avoid colds and boost your immune system?

      “It is certainly possible to overdo it with nutrients,” says Medlin. ‘For example, during the pandemic, we saw people taking ‘megadoses’ of things like vitamin C and D. This makes your body have to work very hard to process and excrete these nutrients which in the end, causes more harm than good.

      “Some nutrients such as B vitamins are water-soluble and your body can easily take what it needs without causing harm, whereas others like vitamin D, vitamin A and vitamin E can build up in your body, causing harm.”

      What are the best immune-boosting foods?

      Here are nine nutrients which have been scientifically proven to benefit your natural immunity. Each can be sourced through the foods listed, (but also found within supplements). To avoid colds and boost immune system, look to these nutrients.

      1. Vitamin A

      Vitamin A is an anti-inflammatory, which provides essential support for your immune system by supporting the production of antibodies.

      Good sources of vitamin A include:

      Cheese

      Eggs

      Red and yellow vegetables

      Leafy green vegetables

      2. Vitamin B6

      B Vitamins help to maintain a healthy immune system by supporting cellular function.

      Good sources of vitamin B6 include:

      Chickpeas

      Oily fish

      Potatoes

      Chicken breast

      3. Folic acid

      Image by Racool Studio on Freepik

      Vitamin B9, also known as folate or folic acid, is another nutrient you need for proper immunity.

      You can get B9 from some food sources, such as:

      Liver

      Spinach

      Rice

      Asparagus

      4. Vitamin B12

      Another B vitamin, this time B12. We only need small amounts of B12, which you can find in foods like:

      Shellfish

      Beef

      Milk

      Eggs

      5. Vitamin C

      The most well-known vitamin for immunity is Vitamin C. It’s an antioxidant, which means it protects your body from toxins that cause inflammation.

      Good sources of vitamin C include:

      Citrus fruit

      Peppers

      Broccoli

      Brussels sprouts

      6. Vitamin D

      While it’s true that we can get vitamin D from sunlight, there’s little to no chance of us getting enough exposure in the winter. For this reason, the NHS recommends everyone take a vitamin D supplement to counteract the lack of sunlight exposure we receive throughout the winter.

      Some foods do contain vitamin D, including:

      Fortified eggs

      Mushrooms which have been treated with ultraviolet light

      Tinned fish

      However, it should be pointed out that these foods aren’t long-term practical sources because the quantity of Vitamin D within them is so low.

      7. Iron

      Most people think of iron as something for your red blood cells, but it’s essential for maintaining your natural defences, too. People often think first of red meat when it comes to meeting their iron intake, but you can actually get the trace element from a variety of vegetarian sources too, including:

      Beans

      Eggs

      Tofu

      8. Selenium

      Selenium is a lesser-known mineral, and it plays a key role in the healthy functioning of the immune system by protecting the immune cells from oxidative stress – a process that disrupts the body’s ability to rid itself of toxins. There aren’t many food sources that contain high levels of selenium, but some of the best are:

      Brazil nuts

      Sardines

      Prawns

      9. Zinc

      Image by Racool Studio on Freepik

      Zinc supports so many healthy functions throughout the body, and is important for the development and regeneration of a specific type of immune cell. Zinc is also highly important for other bodily processes such as cognitive function, fertility and reproduction.

      Good sources of zinc include:

      Oysters

      Pumpkin seeds

      Cheese

      Lentils

      This story was published in WomensHealth.com/UK by Alice Barraclough. More

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      Here’s Why There’s More Air Pollution In Winter – And How To Solve It

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      During colder months, you’re probably going to want to light the fire, close the windows and keep cosy. And, when loadshedding hits, flick on the generator and continue to ‘Netflix and chill’. But, if you want to stay healthy this winter, this is exactly what you shouldn’t be doing – unless you’ve invested in an air purifier, says Trevor Brewer, Director of air treatment and lifestyle specialist Solenco. That’s because indoor air pollution in winter can become a problem.

      In winter, the air gets a little dirtier, leading to respiratory illness that can get deadly. Per the WHO, Household air pollution was responsible for an estimated 3.2 million deaths per year in 2020, including over 237 000 deaths of children under the age of 5. Cooking with gas because of loadshedding? Watch out: these gases emit kerosene, which generates harmful household air pollution, says the WHO.

      Air pollution in winter – even indoors

      In South Africa, the particulate matter (read: pollution) in our air is regularly higher than the national standards. Around 86% of South Africa’s primary energy supply is from coal, and much of the particulate matter that we breathe in is caused in the process of generating coal-fired electricity, says Brewer.

      And indoor pollution can get bad. “Pollutants are microscopic particles of toxic chemicals that are small enough to enter the bloodstream. Because they’re so small, you can be sure they’re being carried into your home. In fact, the concentration of pollutants and toxins found in the air can actually be two to five times higher indoors than out,” says Brewer.

      Air Pollution Solutions

      Stay ventilated

      Keeping the windows closed may help to keep cold air out but it also keeps polluted air in. Dust, fumes from household chemicals, emissions from appliances, bacteria and germs, pet dander, damp and mould, and the pollutants discussed above, are all at home in your house when there’s no fresh air circulating. And with them come all the winter ailments.

      You could stock up on medicine to deal with the symptoms that come with seasonal changes, says Brewer, but he suggests that you rather prevent these adverse effects by investing in an air purifier for your home or office.

      Solenco Purification Pal

      This gadget keeps the air in your home clean by forcing air through an ultra-fine mesh that traps pollutants. Look for one with HEPA tech, like the Solenco Purification Pal, that removes 99.8% of particles as small as 0.3 microns from the air.

      Humidify your air

      The dryness of the air can constitute a health hazard, especially in cooler months. For people with respiratory or lung issues, cold and dry air narrows airways and makes it harder to breathe. Even if you’re healthy, dry air can cause pain, inflammation and headaches, asthma, allergies and hay fever, itchy, uncomfortable skin, and nose bleeds. What works? A humidifier, which can refresh the air by injecting purified water into your surroundings.

      Xiaomi Humidifier 2 Lite

      Brewer says an evaporative humidifier is a great way to keep your indoor air at optimal moisture levels and remove air impurities, to improve your comfort and your health. A smaller unit will service a bedroom or living area, while a whole-home unit can cover 370 square metres.

      Invest in air-purifying plants

      Some house plants can diffuse toxic chemicals in the air, like formaldehyde, benzene and trichloroethylene. It’s essential to still clean your plants, since the leaves can collect dust, leading to allergies.

      Look for plants like English Ivy, Bamboo Palm and Aloe Vera. Snake plants are extremely pretty indoors and also help purify the air. More

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      The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

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      Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

      “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

      Can you eat your way to a better immune system?

      There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

      Do supplements play a role?

      Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

      Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

      And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

      If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

      Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

      1. Protein

      Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

      Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

      “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

      Here are some examples of whole foods that are high in protein.

      Eggs

      Chicken

      Lentils

      Fish

      Lean beef

      Plain Greek yoghurt

      2. Vitamin C

      You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

      It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

      While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

      Tomatoes

      Potatoes

      Sweet melon

      Red bell peppers

      Grapefruit

      3. Vitamin D

      Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

      If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

      Foods high in vitamin D include the following.

      Salmon

      Orange juice fortified with vitamin D

      Fortified cereal

      Dairy or plant milk fortified with vitamin D

      Tuna

      Sardines

      Egg yolks

      4. Vitamin E

      This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

      Add these vitamin E foods to your plate to help boost immune health.

      Eggs

      Nuts

      Sunflower seeds

      Red bell peppers

      Spinach

      Kale

      Arugula

      5. Zinc

      Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

      You’ll find zinc in many of the foods you’re probably already eating like the following.

      Oysters

      Red meat

      Seafood

      Beans

      Nuts

      Fortified cereal

      Chicken

      6. Iron

      “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

      Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

      Try incorporating the following high-iron foods into your diet.

      Beans

      Lentils

      Chicken

      Lean beef

      Oysters

      Fortified cereal

      7. Selenium

      Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

      Stock up on some of the following selenium-rich foods.

      Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

      Salmon

      Lean beef

      Chicken

      Turkey

      Tuna

      Shrimp

      Mushrooms

      8. Copper

      Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

      Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

      Focus on a varied diet by eating some of the following.

      Unsweetened baker’s chocolate

      Nuts

      Sunflower seeds

      Potatoes (with the skin)

      Shiitake mushrooms

      Oysters

      9. Probiotics

      You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

      Foods high in probiotics include the following.

      Kimchi

      Sauerkraut

      Kombucha

      Tempeh

      Yoghurt (with live active cultures)

      Kefir

      This article was first published in womenshealthmag.com More

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      6 Ways To Get Rid Of A Stuffy Nose Fast And Breathe Again, According To Doctors

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      You know when you blow your nose and nothing comes out? Or when you try to inhale and it feels like a dead end? You’re likely stuck with a stuffy nose, and there are few things more annoying. It’s understandable you’d rush to search for how to get rid of a stuffy nose as soon as it crops up.

      What causes a stuffy nose?

      First, you should know the medical term for a stuffy nose is “rhinitis,” which means inflammation of the mucus membranes (a.k.a. mucosa) inside the nose, says Dr Craig Polinsky, an internal medicine specialist at Amicus Medical Centers. “When a person inhales an allergen into their nasal passage, either from a virus, bacteria, or any allergen, cells known as mast cells release a chemical called histamine, which starts the inflammatory process,” he explains. This is what causes mucus to build up, leading to a stuffy nose, along with other symptoms like sneezing, nasal itching, coughing, sinus pressure, and itchy eyes.

      You may think the mucus is to blame, but the stuffiness is mainly due to vein swelling in your nose, says Dr Steven Alexander, an otolaryngologist at ENT and Allergy Associates. “A lot of people will blow their nose repeatedly trying to get the mucus out, when the real issue is the swelling,” he notes. “Blowing your nose is useful, but if nothing is coming out, it generally means there’s not a lot of mucus.”

      Nose inflammation culprits

      The three common culprits behind inflammation in your nose are infections, allergies, and nonallergic rhinitis, says Dr. Alexander. Infections like COVID-19 and the common cold are caused by viruses or bacteria, while allergies are often seasonal and related to triggers in the environment such as pollen, dust, and animal dander. And nonallergic rhinitis is set off by pollution and temperature changes.

      To find the appropriate remedy, you’ll first need to find out what’s causing your stuffy nose. If you are experiencing itchy or watery eyes along with sneezing and runny nose, it’s likely allergies or nonallergic rhinitis. But if you have discharge from your nose that is thick, yellow, or green, then it’s more likely to be infectious.

      Ready for some much-needed relief and to breathe again? Try one of the following treatments recommended by experts.

      Meet the experts: Dr Craig Polinsky, is an internal medicine physician with 23 years of experience. He practices at Amicus Medical Centers in Palm Beach, Florida.

      Dr Steven Alexander, is an otolaryngologist and a member of the American Academy of Otolaryngology – Head & Neck Surgery and the American Medical Association. He treats all ear, nose, and throat disorders in adults and children.

      1. Use a saline nasal spray.

      A saline nasal spray is a simple, sterile, saltwater solution that is good for congested nasal cavities, says Dr. Alexander. This over-the-counter treatment works by drawing water out of the congested mucosa in your nose, ultimately shrinking the swollen nasal tissue and clearing up the stuffiness, he explains.

      Saline spray is a safe option for all adults and can be used as often as needed to relieve symptoms, but overuse may cause some of the fluid to drip from your nose.

      2. Try nasal saline irrigation.

      Nasal irrigation (also known as sinus irrigation) is a variation of a saline nasal spray. It still uses a saline solution, but is applied with a larger sinus irrigation squeeze bottle, such as a neti pot. The saline gets deeper into the nasal cavity and goes around the back of the nose to come out the other side, says Dr. Alexander. This OTC method may be more effective than a saline spray because the larger volume of solution covers a larger area in the nose, rinsing it clean.

      Nasal irrigation is safe for all ages, but if you are immunocompromised, check in with your doctor before attempting this, as nasal problems could indicate something more serious.

      For a homemade solution, Dr. Alexander recommends adding ¼ teaspoon of kosher salt (so that it does not include iodine) and ¼ teaspoon of baking soda into eight ounces of sterile water (either distilled water or water you boil for 10 minutes and cool.) “Never use tap or bottled water without sterilizing it,” he notes.

      3. Take an antihistamine.

      Antihistamines such as Allergex can also help wipe out any congestion. “These medicines block the production of histamine, which is the primary driver of inflammation and mucus production,” says Dr. Polinsky. And if you also have sneezing and sinus pressure, he recommends using antihistamines along with a nasal spray. While safe for most people, talk to your doctor before taking antihistamines if you are pregnant, planning to become pregnant, or breastfeeding.

      4. Reach for a medicated nasal spray.

      If you’re looking for congestion relief stat, the fastest OCT remedy is Afrin (also known as oxymetazoline), says Dr. Alexander. “It works within minutes by constricting the blood vessels in your nasal mucosa, decreasing swelling and opening your nasal airways.”

      While effective, it is extremely important to use it only occasionally and for short periods of time. “When it constricts the blood vessels in your nose, the tissue gets less oxygen, and with prolonged use, it can cause damage to the tissue,” explains Dr. Alexander. The mucosa then responds to the damage by swelling up even more, making you feel worse. “It’s best used no more than twice a day for no more than three days in a row,” he says. “After that, stay away for at least a month.”

      Corticosteroid nasal sprays also work by constricting the mucus membranes in the nose and decreasing inflammation, says Dr. Polinsky. “One of the benefits of corticosteroid nasal sprays is that they are readily available, and the medicine works just in the nasal passage.” In other words, it won’t make you drowsy.

      Dr. Polinsky recommends one or two sprays per day, and while you might have a little blood in the mucus if you blow your nose afterwards, it’s nothing to worry about. If the bleeding becomes severe, stop use and check in with your doctor.

      5. Get some eucalyptus oil.

      If you’re looking for a natural home remedy, Dr. Polinsky suggests eucalyptus oil. Studies showed it can work as a pain reliever. It also has anti-bacterial and anti-inflammatory properties to decrease mucus production and nasal inflammation. “Eucalyptus oil can be inhaled in a steam through a diffuser to reduce nasal symptoms or by adding a few drops of oil into a bowl of hot water,” says Dr. Polinsky. There are also eucalyptus lozenges and vapor rubs, which can also help to clear the nose.

      While eucalyptus oil is safe to smell and inhale, avoid ingesting or putting it directly on your face. Also, make sure to store it in a cool, dry place. Heat and direct sunlight can change the composition of this essential oil.

      6. Turn on your humidifier.

      Humidifiers can reduce nasal congestion and sinus pain by releasing water vapour into the air and loosening the mucus in your nose, says Dr. Polinsky. Sleeping with a humidifier on also increases moisture and humidity, eliminating dry air that can irritate and inflame the nasal passageways.

      Humidifiers can help ease symptoms, but always use a cool-mist model to avoid burns and keep it several feet away from the bed, according to the National Library of Medicine. Use distilled water in the unit and remember to frequently drain and clean since bacteria can grow in stagnant water.

      This article was first published in womenshealthmag.com. More

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      Is It A Sinus Infection Or A Cold? How To Tell The Difference, According To A Doctor

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      When you’re stuffed up beyond the usual change of season allergy woes, one question tends to pop up a lot: Since both tend to lead to the same cluster of not-fun symptoms — like constant drainage, a stuffed-up nose, and that familiar sick-and-tired feeling — they’re easy to get confused. “Telling the difference between a cold and […] More