Dr. Akua Ampadu Advises on Ways to Stay Protected and Alert This Cold and Flu Season

As the cold and flu season is currently underway and anticipated to reach its peak by the end of January, it is essential to be prepped for the likely inevitable start of a cold. New York City-based Internal Medicine Physician and Self-Proclaimed Burnout Warrior Akua Ampadu, M.D., is dedicated to promoting the health and well-being of individuals by offering easy-to-follow tips for staying protected this season. These suggestions are designed to empower everyone to prioritize and put their health first.

Dr. Ampadu states, "Typically, January witnesses a surge in cold and flu cases due to the increased spread of germs with most people staying indoors as much as possible with the temperature drop. It's crucial to prioritize protecting yourself and your family by maintaining a robust immune system and ensuring your medicine cabinet is well-stocked. These simple measures can go a long way in preventing infections and hasty colds.”

Dr. Ampadu’s six ways to stay healthy and prepared this season include:

1. Hand Hygiene and Avoid Touching Face: Germs love the hands, and it is imperative that you aim to keep them as clean as possible. Wash your hands frequently after using the bathroom, before eating, when you come home, and whenever they are soiled. Remember to lather your hands with soap for at least 20 seconds before rinsing. If soap is not available, an alcohol-based hand sanitizer with 60% alcohol should be used. Keep your hands away from your face, especially your eyes, nose, and mouth. This helps prevent the entry of viruses into your body, reducing the risk of infection.
2. Stay Home When Sick: If you're feeling unwell, staying home is important to avoid spreading illness to others. Resting and allowing your body to recover also contribute to a faster recovery. When symptoms strike, I like to take Zicam RapidMelts which can help shorten cold duration and lessen symptoms. Also, for sore throats, I use salt to create a saltwater gargle (1 teaspoon per cup of warm water) and keep lozenges, like Zicam Cold Remedy Cherry Lozenges, or hard candy to help.
3. Get Adequate Sleep: Sleep is essential to immunity and your cells’ ability tonight off infection and repair themselves after exposure to an infection. If you have difficulty falling and/or staying asleep consider a melatonin supplement to improve your circadian rhythm. If you still notice you are not getting quality sleep, speak with your healthcare provider, as this may indicate something more serious underlying.
4. Maintain Respiratory Hygiene: Cover your mouth and nose with a tissue or your elbow when coughing or sneezing. Dispose of tissues properly and perform hand hygiene immediately. I also suggest buying a mentholated salve such as Vick’s Vapor Rub, that contains camphor and menthol placed on the nostrils or chest, which can help relieve blocked nasal passages and a sore chest area from frequent coughing. Turning on a humidifier machine can help keep moisture in the air, which helps with congestion as well as dry nose and mouth.
5. Boost Immune Health: Maintain a healthy lifestyle by eating nutritious foods, staying hydrated, and exercising regularly as a strong immune system is better equipped to fend off infections.
6. Knowing When to Seek Medical Attention: In addition to the provided tips, it's crucial to be aware of when to consult a healthcare professional. Reach out to your health care provider if you experience temperatures exceeding 100.4°F, for more than 48-72 hours. Also, if you encounter more concerning symptoms such as severe chest pain, shortness of breath, low oxygen levels, confusion, or a noticeable blueness or paleness in your fingers and mouth.

“These steps are intended to assist individuals in steering clear of the winter blues and making the most of the season by staying active and engaged,” says Dr. Ampadu.

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