If you are concerned about the possible transmission of colds or ‘flu either during the current epidemic or at any time in future, we have compiled a list of simple and effective measures from which you might benefit. The recent global situation demonstrates clearly how quickly worries over the spread of viruses can travel. Naturally, the health both of our patients and practitioners remains our utmost priority, together with others more at risk in society generally. Measures are in place and uunder constant review within the clinic to ensure this. Nevertheless, we hope that the following tips might be useful.
PERSONAL HYGIENE
1. Always cough or sneeze into a clean handkerchief. If you are not carrying one, paper tissues are available (please discard these afterwards). Otherwise, kindly aim into a bent elbow, rather than blowing droplets across the room. Please be particularly respectful if others are present.
2. Consider washing your hands, on arrival and departure as well as after using your handkerchief. This procedure should last for at least 20 seconds. Do not forget to clean your fingers and thumb individually, using the other hand.
3. Do not touch your face or pick your nose; germs enter the respiratory system rapidly through these routes.
4. Feel free to use a splash of anti-bacterial sanitizing gel, if you feel the need to take additional precautions. This will have little effect on any viruses, however, and overuse will dry or damage your skin which itself acts as a natural barrier to the outside world.
NUTRITION
Adopt a clean, balanced diet; mainly plant-based. Reduce sugars, refined things, additives, alcohol, cheese and dairy. Increase your hydration considerably, to dilute any potential viral load and to wash any germs in your throat down into the stomach, rather than the lungs. Almost 80% of the bacteria which support the immune system are found in the intestines. Do, therefore, pay attention to your gut’s health. Consider pro-biotic supplements, especially if you travel frequently.
SUPPLEMENTS
To optimise support for your immune system, consider supplementing, for 2 or 3 months, up to the following daily levels: Vitamin D (3,000iu), Zinc (30mg), Vitamin C (4,000mg), L-Lysine (1,000mg).
SLEEP
Make sure that you achieve meaningful periods of relaxation, rest and sleep. Aim for a minimum of 7 to 8 hours every night. This is an essential requirement which you should discuss with your practitioner if you are struggling to manage.
EXERCISE
Take regular exercise, outdoors wherever possible. Set the intensity to leave you only just able to hold a conversation for about 20 minutes, three times a week. This simple measure will make a noticeable improvement to your general wellbeing and lung capacity as well as bringing the immune system up to its full potential.
VENTILATION
Air your bedding, living and working spaces more often than usual. Never sleep with the windows closed.
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