Hello Bowwood Family!

Flu season has hit Cape Town hard this year. We are seeing so many people come through our doors with coughs, colds, fevers and flus. We don’t know about you, but it definitely feels worse than in previous years.

Our last blog post explored how you can approach a winter illness, how to tell the difference between a virus and a bacteria and when to come and see us.

But, Bowwood Family, as much as we love to have you come and visit us so that we can help you recover from an illness, we also really want to help keep you well!

So this blog post is all about evidence-based ways to prevent the spread of winter illnesses, to boost your immune system to help protect your body from infection, and to treat winter illnesses should you become unwell.

Recapping Winter Illnesses

The vast, vast majority of winter illnesses are caused by viruses. These are bugs that can make your whole body feel horrible and give you the full spectrum of flu symptoms including fever, cough, congestion, sore throat, headaches, body aches and fatigue.

Unlike bacterial infections, these yuckies do not respond to antibiotics. While some people feel they recover faster when taking antibiotics, this is often because their immune system was already successfully fighting off the virus. Antibiotics do not treat viral infections and unnecessary use contributes to antibiotic resistance and potential side effects.

Each month, PathCare provides reports on infection patterns within our community. This season, we are seeing increased numbers of Influenza A (particularly the H1N1 “swine flu” strain), Respiratory Syncytial Virus (RSV), COVID-19 and the many other viruses that commonly cause colds and flu-like illnesses. A few gastrointestinal viruses are also making their rounds.

Winter creates the perfect environment for these infections to spread. We spend more time indoors, often in poorly ventilated spaces with closed windows, and in close contact with each other. Cold, dry air can also reduce some of the body's natural respiratory defences, while shorter days and colder weather often make it harder to maintain healthy lifestyle habits.

The good news is that there is a lot we can do to reduce our risk.

How to Prevent the Spread of Winter Illnesses

Most winter viruses spread through respiratory droplets released when an infected person coughs, sneezes, talks or blows their nose. These droplets can be inhaled directly or transferred from contaminated surfaces to our hands and then to our eyes, nose or mouth.

The following evidence-based strategies can help protect you and your family:

Stay up to date with your immunisations. This is the best way to prevent certain winter illnesses. The annual flu vaccine is particularly important for young children, adults over 65 years, pregnant or breastfeeding women, and people living with chronic medical conditions. Depending on your age and health status, other vaccines may also be appropriate. Because vaccines take time to stimulate immunity, it is best to receive them before flu season begins.
Hand hygiene, hand hygiene, hand hygiene. And we will say it again - hand hygiene. The bugs that cause respiratory illnesses live on surfaces (including trolley handles, gym equipment, door knobs and any frequently touched surface). Regularly sanitise your hands or wash them with soap and water, especially after being out and about or touching frequently touched surfaces.
Keep your air clean. Where possible, open windows and allow fresh air to circulate through homes, offices and shared indoor spaces. Better ventilation helps reduce the concentration of airborne viruses.
Prevent the spread of respiratory illnesses. If you are unwell, protect those around you. Cover coughs and sneezes, wash your hands frequently, consider wearing a mask and avoid close contact with others while symptomatic. Many of the habits we adopted during the COVID-19 pandemic remain highly effective in limiting the spread of respiratory illnesses.
Be vigilant. Pay particular attention to preventive measures when viral illnesses are widespread in the community (such as during flu season), when you have recently been exposed to someone who is sick, or when you or those around you are at higher risk of severe illness.

How to Boost Your Natural Immunity

The colder weather and shorter days can make it harder to stay motivated and healthy. Oftentimes, we don’t prioritise our health, wellness and fitness as much as in the summer months because, let’s be real, we are just trying to stay warm. Fortunately, there are many simple ways to support your immune system during winter. While no supplement or remedy can guarantee protection, healthy lifestyle habits play an important role in enhancing immune function.

Focus on good nutrition.

There are several vitamins and minerals which are essential for normal immune function and supplementation of these has been shown to have a positive impact on boosting immunity against viral illnesses.

Eat a balanced whole-food diet rich in fruit and vegetables and focus on eating the rainbow. Vitamins A, C, D and minerals such as zinc and selenium are vital for immune cell production, and brightly coloured fruits and vegetables contain antioxidants and phytochemicals that have naturally occurring anti-inflammatory and antiviral properties.
Include vitamin C-rich foods such as citrus, berries, guavas and leafy greens.
Include fermented foods such as yogurt, kefir, kombucha and sauerkraut in your diet. These boost your gut health which is closely linked to immune regulation.
Avoid sugar and highly processed foods as these can trigger inflammation in the body and compromise your immunity.
Consult your doctor regarding targeted supplementation. Although a balanced diet is superior to supplements, your doctor may suggest specific supplements during the winter months. Always get personalised advice rather than self prescribing as excessive amounts of certain vitamins and minerals can cause harm.

Practice immune boosting lifestyle habits.

Spend time outdoors and get regular sunlight exposure where possible. Vitamin D is a powerhouse vitamin for immune function.
Engage in at least 150 minutes of moderate physical activity per week to stimulate immune cell production and circulation.
Prioritise rest and aim for 7-9 hours of quality sleep per night. Sleep deprivation is a well known immune suppressant.
Manage stress through exercise, mindfulness, hobbies or regular breaks. Chronic stress releases cortisol which suppresses immune function.
Keep chronic medical conditions well controlled, particularly inflammatory and airway conditions such as asthma.
Attend routine preventive health check-ups.

How to Manage a Winter Illness

Despite our best efforts, many of us will still catch a winter virus at some point. When this happens, the best treatment is usually simple supportive care to help our immune system clear the infection.

These are some things you can do:

Prioritise rest and sleep. Rest is for a virus what an antibiotic is for a bacteria.
Drink plenty of fluids. Fever, sweating and increased respiratory secretions can lead to dehydration, which may worsen headaches and fatigue. Sip fluids throughout the day.
Paracetamol and NSAIDs such as ibuprofen can be helpful for reducing fever, body aches and discomfort when used appropriately. Always follow dosing instructions and seek medical advice if you are unsure.
Consider over the counter medications for targeted symptom relief. Every family has their preferred flu medicine concoction.
Supplement vitamin C and zinc for at least 10 days from the start of your symptoms. This has been shown to decrease illness duration. For an adult, the dose is 1000mg vitamin C and 20mg of zinc daily. Always consult your doctor before taking any supplements.
Give it time. On average, your immune system will take 10-14 days to clear a viral illness.

Use simple measures to provide significant relief:

Warm drinks such as rooibos tea with honey, ginger and lemon can soothe a sore throat.
Humidified air from a hot shower or nebuliser may ease congestion.
Tepid baths can help reduce fever.
Stay comfortably warm without overheating.
Avoid smoking and strenuous exercise for the duration of your symptoms.

For certain patients with suspected influenza who present within the first 48 hours of symptoms, antiviral medication such as oseltamivir (Tamiflu) may be considered. This is not appropriate for everyone, and your doctor can advise whether it may be beneficial.

When to Seek Medical Advice

Most viral illnesses improve with time and supportive care, but some situations require medical assessment. Please refer to our previous blog post for guidance on warning signs, when antibiotics may be appropriate, and when urgent medical attention is needed.

Final Thoughts

Bowwood Family, we hope this winter treats you kindly. We are always here to help when illness strikes, but our goal is always to keep you healthy in the first place.

By staying up to date with vaccinations, practising good hygiene, supporting your immune system and seeking care when needed, you can significantly reduce your risk of serious winter illness and help protect those around you.

Remember that this blog is intended for health education and should not replace individualised medical assessment or advice.

Warmest,
Drs Robynne Glasser & Lauren Goliath

Let’s Talk About Winter Illnesses (Part 2)

Let’s Talk About Winter Illnesses (Part 1)