It’s that time of year again where everyone is trying to avoid getting ill – but sometimes it just can’t be helped. If you do get ill, there are plenty of things you can do to make yourself feel better.
The NHS recommends getting plenty of rest, drinking lots of fluid to avoid dehydration, eating healthy food, drinking hot lemon and honey and breathing in steam to ease blocked noses. There are also cough and cold medicines you can buy from the supermarket, such as decongestant tablets or cough syrup.
But all these things just make it more bearable to deal with the symptoms – they don’t mean you’ll get better any quicker. According to the NHS, you should begin to feel better in about one to two weeks, but one doctor has said there’s a magic supplement you can take which can shorten the length of your cold by “2.25 days”.
Appearing on ITV’s Lorraine, NHS doctor Amir Khan urged: “If you’ve got a cold, take zinc. It can reduce the length of your cold by two and a quarter days. That’s pretty good. And everyone should be taking vitamin D in the winter months to keep your immune system nice and healthy.”
In addition, the Dr Amir explained that “hand hygiene is very important” because the main way viruses spread are through “droplets that can onto your hand and into your airways”. “So keep your hands clean, keep your surfaces clean as well,” he added.
You should also aim to keep your “air clean indoors” by frequently opening your windows to allow fresh air in. The food we eat plays a crucial role in maintaining our immune systems, so it’s important to ensure your diet is “balanced”, according to Dr Amir.
He also emphasised the importance of sufficient sleep, managing stress levels and getting the flu jab if you’re eligible.
What is zinc?
The NHS explains that zinc aids in “making new cells and enzymes, processing carbohydrate, fat and protein in food” and “wound healing”. Besides supplements, meat, shellfish, dairy, bread and cereal products like wheatgerm are good sources of zinc.
The health body advises that men (aged 19 to 64) require about 9.5mg of zinc daily, while women need 7mg per day. “You should be able to get all the zinc you need from your daily diet,” it adds.
However, it cautions: “Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones.
“If you take zinc supplements, do not take too much as this could be harmful. Do not take more than 25mg of zinc supplements a day unless advised to by a doctor.”
What is vitamin D?
Vitamin D helps control the levels of calcium and phosphate in the body, which are necessary for healthy bones, teeth and muscles. A deficiency can result in a condition known as osteomalacia in adults.
Our bodies produce vitamin D through direct sunlight exposure on the skin when we’re outside. However, from October to early March, we don’t generate enough vitamin D from sunlight.
The government recommends that everyone should consider taking a vitamin D supplement during autumn and winter. According to NHS guidelines, children aged one and above, as well as adults, require 10mcg of vitamin D daily.
Infants up to the age of 1 year need between 8.5 to 10mcg per day. Vitamin D can also be found in a limited number of foods, such as oily fish, red meat, liver, egg yolks, and fortified foods like fat spreads.
If you’re unsure or need further advice, it’s best to consult your doctor.