Shield Yourself from Winter Woes: Stay Healthy, Beat Influenza

Winter brings out woolly scarves, warm drinks, and unfortunately… the flu. Influenza doesn’t need an invitation; it loves the colder months and is all too happy to crash your holiday plans. As the temperatures drop and the air gets dry, our bodies find it easier to catch a cold or the flu. The influenza virus is sneaky and can cause a whole range of annoying symptoms.

Recent studies show that winter weather really affects how influenza spreads. The cold, dry air might weaken our immune systems, leaving us more open to infections. Plus, with everyone spending more time indoors during the chilly months, the chances of catching a virus increase since it spreads easily through tiny droplets in the air when people are in close proximity.

Influenza, a seasonal scourge, continues to pose a significant global health threat. According to studies, up to 20% of the world's population may be infected each year. India, too, has experienced the impact of influenza. In 2019, the National Centre for Disease Control (NCDC) reported a concerning number of cases, with 28,798 infections and 1218 deaths attributed to Influenza A (H1N1).

So, what can we do to keep ourselves healthy this winter? Let’s check out some simple and effective tips to help you stay flu-free and enjoy the season!

Causes of influenza: What you should know

Influenza, commonly known as the flu, is a viral respiratory illness caused by influenza viruses. These viruses are constantly evolving, leading to new strains each year. They belong to the Orthomyxoviridae family and are classified into four types: A, B, C, and D.

How does the flu spread?

Influenza viruses are usually disseminated by respiratory droplets. When an infected person coughs, sneezes, or speaks, they expel tiny droplets of the virus into the air. These droplets can subsequently be inhaled by others or deposited on surfaces, which can facilitate the spread by direct contact.

The infection process

Influenza can cause severe morbidity and mortality, particularly in susceptible groups such as young children, the elderly, and people with underlying health issues. Once inside your body, the virus targets the cells that line your respiratory tract, which includes your nose, throat, and lungs. The virus then takes over these cells, using them as a factory to create new copies of itself. As the virus replicates, it destroys the cells, causing inflammation and the onset of flu symptoms.

The evolving nature of influenza: A closer look

Influenza viruses are constantly changing, resulting in new strains every year. This evolutionary process, known as antigenic drift, causes tiny modifications to the virus's genomic structure. These mutations can accumulate over time, resulting in the formation of novel strains that our immune systems may not recognise.

The four main types of influenza viruses

• Type A: This is the most common and can lead to severe sickness, including pandemics. It is responsible for both the 1918 Spanish flu pandemic and the 2009 H1N1 pandemic. Type A viruses infect a wide variety of animals, including birds, pigs, and humans.

• Type B: This kind is less common than type A and usually causes milder symptoms. However, it can still cause major difficulties, particularly in small children and the elderly.

• Type C: This type typically results in minor respiratory disease.

• Type D: This type primarily affects animals, particularly cattle and pigs.

Flu symptoms: What to look out for

The flu or influenza can cause a range of symptoms. These symptoms typically appear suddenly and can last for several days. Here are the most common symptoms of the flu:

• Fever: Elevated body temperature
• Chills: Feeling cold, even when warm
• Cough: Dry or productive (wet) cough
• Sore throat: Painful throat
• Nasal congestion: Runny or stuffy nose
• Muscle aches: Body pains
• Headache: Pain in the head
• Fatigue: Extreme tiredness

It's important to note that not everyone who gets the flu will experience all of these symptoms. The severity of symptoms can vary widely from person to person.

Cold vs flu: What's the difference?

While both the common cold and the flu are respiratory illnesses, they have distinct characteristics. Here's how you can identify the difference:

The common cold is caused by rhinoviruses or other viruses, whereas the flu is caused by the influenza virus. Cold symptoms develop gradually over a few days, whilst flu symptoms appear suddenly. Cold sufferers experience mild muscle or body aches, but flu patients endure severe muscle and joint aches. A runny nose is common with colds and can last several days, whereas with flu, a runny nose is less common and usually not prominent. The common cold usually lasts 7-10 days, whilst the flu can last 1-2 weeks with more intense symptoms.

Influenza diagnosis and treatment: Spot it early, recover faster

Recognising and managing influenza promptly can make all the difference in recovery. While most cases are mild, early diagnosis and proper care help ease symptoms, prevent complications, and reduce the risk of spreading the virus to others.

Diagnosis

Influenza is usually diagnosed based on symptoms, such as sudden fever, dry cough, body aches, fatigue, and sore throat. In some cases, especially when symptoms are unclear or complications are suspected, a healthcare provider may use general clinical tests to confirm the presence of the virus or rule out other conditions.

Treatment

Treatment mainly focuses on relieving symptoms and supporting the body’s recovery. This includes rest, adequate fluid intake, and over-the-counter medicines to reduce fever, ease pain, and manage congestion. In more severe cases or for those at higher risk, additional medical support may be required to manage complications.

Shield yourself: Your guide to a flu-free winter

The flu can be a real drag, but fear not! By following these simple tips, you can protect yourself and your loved ones from this pesky virus.

Hygiene heroes

• Wash your hands frequently: The best way to prevent the flu is to wash your hands often. Spend at least 20 seconds washing your hands with soap and water, especially before eating or after being in public.

• Sanitise often: When soap and water are unavailable, keep an alcohol-based hand sanitiser close at hand.

• Avoid touching your face: Steer clear of touching your face because your lips, nose, and eyes are all excellent entry points for germs.

Boost your immunity

• Eat a balanced diet: Give your body wholesome meals like whole grains, fruits, and veggies.

• Get enough sleep: Try to get between seven and eight hours of good sleep every night.

• Stay hydrated: Sip on lots of water all day long.

• Manage stress: Practise relaxation techniques like meditation or yoga.

• Sip on some ginger tea: Ginger tea has anti-inflammatory qualities that might help relieve other flu symptoms, including a sore throat.

• Honey, honey: A tablespoon of honey may have antibacterial qualities and help relieve a cough.

Smart social distancing

• Avoid close contact: Stay away from people who are sick.

• Cover your cough and sneeze: Cover your mouth and nose with a tissue and dispose of it appropriately. Sneeze or cough into your elbow if you don't have a tissue nearby.

• Wear a mask: When you're feeling ill or in a crowded indoor environment, wearing a mask can help stop the virus from spreading.

Stay fit after the flu 

By incorporating these preventive measures into your daily routine, you can significantly reduce your risk of contracting the flu and spreading it to others. Remember, a strong immune system, good hygiene practices, and staying informed are key to remaining healthy during the flu season.

So, let's work together to combat the flu and ensure a healthier winter for everyone. Stay safe, stay well, and enjoy the season!

Frequently Asked Questions

1. What are the four types of flu?

The four main types of influenza viruses are A, B, C, and D. Type A is the most common and can cause severe illness, including pandemics. Type B typically causes milder illness, while C and D primarily affect animals.

2. What else can cause flu-like symptoms?

While the flu virus is the most common cause of flu-like symptoms, other factors can also contribute. These include the common cold, bacterial infections like strep throat or pneumonia, and allergies.

3. What is the first flu symptom?

The first symptom of the flu is often a sudden onset of fever, followed by chills, body aches, fatigue, and a headache.

4. How can I prevent the flu?

To prevent the flu, it's crucial to:

• Practise good hygiene: Wash your hands frequently, avoid touching your face, and sanitise surfaces regularly.

• Stay healthy: Eat a balanced diet, sleep well, and manage stress.

5. How long do flu symptoms last?

Flu symptoms typically last 3-7 days, but fatigue and a cough may linger for several weeks.

6. What food is good if one has the flu?

To alleviate symptoms and boost your immune system, consider incorporating the following foods into your diet:

• Hydrating foods: Water, clear broths, fruits, and vegetables

• Immune-boosting foods: Citrus fruits, berries, yoghurt, and nuts

• Soothing foods: Honey, ginger, and chicken soup