Top 10 Cold and Flu Tips

1. Rest and Sleep

• Prioritise rest: Your body needs rest to fight off infection. Aim for 7-9 hours of sleep per night and take naps if you’re feeling exhausted.
• Create a comfortable sleep environment: Keep your room cool and dark, and try to elevate your head with extra pillows to help with nasal congestion.
• Take a bath: Run a warm (not hot) bath and add some ULTRAPURE Laboratories Epsom Salts with Eucalyptus Essential Oils. The magnesium-rich salts will help soothe tired aching muscles while the invigorating eucalyptus aroma will revive and refresh. Shop now in pharmacies and health stores or buy online. 

2. Eat Nutritious Foods

• Boost your immune system: Opt for vitamin-rich foods like fruits (citrus, berries), vegetables (leafy greens, peppers), and whole grains.
• Consume warm soups: Chicken or winter vegetable soup is a traditional remedy because it’s hydrating, provides comfort, and may help clear nasal congestion. Use in-season vegetables when they are at their ripest. 
• Small, frequent meals: If you have a reduced appetite, eat smaller meals throughout the day to maintain energy levels. Include protein when you can such as hummus, nuts and seeds. 

3. Manage Stress

• Practice relaxation techniques: Stress can weaken your immune system. Try deep breathing, meditation, or light yoga to manage anxiety.
• Limit strenuous activities: Avoid vigorous exercise or heavy work during illness; it can slow down your recovery.

4. Stay Hydrated

• Drink plenty of fluids: Water, herbal teas and broths can help thin mucus, soothe a sore throat, and prevent dehydration. Warm liquids are especially comforting.
• Avoid caffeine and alcohol: These can dehydrate you, which makes it harder for your body to recover.
• Glycerine Honey and Lemon: Every home should have a bottle of this traditional syrup. ULTRAPURE Laboratories Glycerine Honey and Lemon is great tasting and taste-tested by kids. Plus, it is a natural source of Vitamin C and Vitamin B6. Vitamin C & Vitamin B6 contribute to the normal function of the immune system and the reduction of tiredness and fatigue. Vitamin C also increases iron absorption. Shop now in pharmacies and health stores or buy online.

5. Avoid Spreading Germs

• Wash your hands frequently: Use soap and water for at least 20 seconds or use hand sanitiser when soap isn’t available.
• Cover coughs and sneezes: Use a tissue or your elbow to reduce the spread of germs.
• Stay home: If possible, avoid work or social gatherings to prevent spreading illness to others and give yourself time to get well.

6. Boost Your Immune System

• Supplements: Consider taking Zinc, Vitamin C and Vitamin D to support immunity. Please ask your Pharmacist for personalised advice. 
• Good bacteria: Probiotics can support gut health which is linked to immune function. Include some good bacteria in your diet through foods such as natural yoghurt and kombucha. 

7. Stay Warm

• Keep yourself cosy: Your body works harder to fight infection when it’s cold. Layer up and make sure you stay warm, but not overheated.

8. Use Humidifiers or Steam

• Moisturise the air: Dry air can worsen cold and flu symptoms, like a sore throat or dry nasal passages. Use a humidifier, or inhale steam from a hot shower or bowl of hot water.
• Saline nasal spray: This can help clear nasal congestion without medications.

9. Gentle Movement

• Light stretching: If you’re feeling up to it, gentle stretching or walking around the house can keep your blood circulating and prevent stiffness.
• Soothe tired aching muscles: On cold winter days reach for ULTRAPURE Laboratories Wintergreen Heat Rub Cream. This muscle recovery rub is ideal for warming muscles up pre-exercise and soothing tired aching muscles post-exercise. 

10. Look After Your Skin:

• Moisturise Dry Skin: Cold weather and indoor heating can play havoc with dry skin. Invest in simple but effective moisturisers. We recommend ULTRAPURE Laboratories Silcocks base with 10% Urea. This great value emollient moisturiser helps boost hydration for dry skin conditions. 10% Urea is known to act as a humectant which helps moisturise the skin further. Fragrance-free this super hydrating cream is perfect for dry itchy and sensitive skin. Use on dry skin problem areas such as the hands, feet, elbows and knees.

By following these tips, you’ll support your body’s ability to recover while also managing symptoms more effectively. If symptoms persist or worsen, it’s a good idea to check in with a healthcare professional.