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Catch it, bin it, kill it

Colds and coughs are caused by viruses, which are easy to catch. When you cough or sneeze you send tiny droplets of infected saliva into the air.

The best way to stop spreading germs is to:

• always carry tissues
  
• use a tissue to cover your nose and mouth every time you cough or sneeze
  
• use tissues once and throw them in a bin
  
• wash/clean your hands regularly, and a soon as possible after sneezing or coughing

Help yourself feel better

You can take some steps to reduce the effects of winter colds and flu:

• keep warm – lots of thin layers of clothing are best
• take the recommended dosage of paracetamol or ibuprofen to ease any aches and pains and keep your temperature down
• keep up your fluid intake: cut down on caffeinated drinks, such as tea, coffee and cola, and drink more unsweetened fruit juices, water and herbal tea

Boost your immune system

Your immune system helps you fight viruses. To help your immune system:

• eat more fruit, vegetables, and wholegrain foods: they contain vitamins and minerals
  
• avoid smoking (and don’t use recreational drugs) – both stop your immune system from working properly
  
• exercise for 30 minutes a day – it does not have to be too hard, anything that gets you out of breath and sweaty
  

Your local pharmacy

There are many remedies available at your local pharmacy. You should follow a pharmacist’s advice if you are already taking painkillers or any other medicines.

Visiting your doctor

You only need to see your doctor if:

• your cold and/or cough lasts more than three weeks
• you find you are short of breath
• you get chest pains or you already have a chest condition
• you have another condition that has worsened while you have a cold or flu

• Find your local doctor (England only) Opens new window

Colds and coughs in pregnancy

Along with all the information above, it’s important for pregnant women to:

• avoid a raised temperature: use paracetamol or take a shower to cool down
• get plenty of rest
• talk to the pharmacist before taking 'over-the-counter' cold and flu treatments – they are not always suitable for pregnancy

More useful links

• Seasonal flu