Moffat Mungazi
Dr Tendai Zuze
Health Matters
SEASONAL illnesses like colds, flu, and allergies can significantly disrupt daily life, especially during peak seasons.
While these illnesses are often unavoidable, there are several proactive steps you can take to reduce your risk and stay healthy. Here are some practical tips to help you prevent common seasonal ailments:
Boost your immune system
Your immune system is your body’s first line of defence against infections. Strengthen it with the following practices:
Healthy diet: Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Foods rich in vitamins C and D, zinc, and antioxidants can enhance your immunity.
Regular exercise: Aim for at least 30 minutes of moderate physical activity most days of the week to improve circulation and immune function.
Adequate sleep: Adults need seven to nine hours of quality sleep each night to support immune health.
Stress management: Chronic stress can weaken your immunity. Practice relaxation techniques such as deep breathing, yoga, or meditation to keep stress levels in check.
Maintain good hygiene practices
Good hygiene is a simple yet highly effective way to prevent the spread of germs: Wash your hands: Use soap and water to wash your hands frequently, especially before eating and after coughing, sneezing, or using the restroom.
If soap is not available, use a hand sanitiser with at least 60 percent alcohol.
Avoid touching your face: Germs can enter your body through your eyes, nose, and mouth.
Cover your coughs and sneezes: Use a tissue or your elbow to cover your mouth and nose, and dispose of tissues immediately.
Disinfect frequently touched surfaces: Regularly clean doorknobs, light switches, keyboards, and other high-touch surfaces to reduce contamination.
Stay vaccinated
Vaccinations are a critical tool in preventing seasonal illnesses such as the flu. Make sure you and your family members receive recommended vaccines, including the annual flu shot.
Consult your healthcare provider to ensure you’re up to date on all necessary immunisations.
Dress for the weather
Sudden changes in temperature can make you more susceptible to seasonal illnesses. Dress in layers to stay warm in colder weather and adjust as needed to prevent overheating or sweating, which can lead to chills.
Stay hydrated
Proper hydration supports your body’s ability to fight off infections. Drink plenty of water throughout the day, and consider herbal teas to stay warm and hydrated during colder months.
Avoid close contact with sick individuals
If someone around you is unwell, maintain a safe distance to minimise your exposure to germs. Encourage sick colleagues, friends, or family members to rest and recover at home.
Know when to seek medical attention
If you experience persistent or severe symptoms, such as high fever, difficulty breathing, or prolonged fatigue, consult a healthcare professional promptly. Early treatment can prevent complications and aid in a quicker recovery.
By following these preventive measures, you can significantly reduce your chances of falling ill during seasonal peaks.
Small, consistent efforts can make a big difference in keeping you and your loved ones healthy throughout the year.
For more information, contact drzuze@highlandclinic.co.zw
