Winter is coming, and now is the best time to learn how to avoid the common respiratory tract infections that the colder weather can bring. Here’s what you need to know to stay healthy and reduce your risk.
The colder autumn months have rolled around, and winter is just around the corner. That means we’re all now more susceptible to picking up respiratory tract infections (RTIs) such as colds, flu, and tonsillitis.
RTIs show up in the parts of your body that are responsible for breathing and can affect other areas, leaving you feeling short of breath, run down, and in pain. While most clear up on their own within a few weeks, others can become serious if they’re not diagnosed and treated properly.
We’ll take a look at the most common RTIs circulating at this time of year, what their symptoms are, and what you can do to avoid them.
Upper RTIs are infections in the upper part of your respiratory system, such as your sinuses and throat. They include:
common cold
laryngitis
flu
COVID-19
Lower RTIs occur in your airways and lungs. They include:
bronchitis
bronchiolitis
flu
COVID-19
In general, symptoms of RTIs may include:
a persistent cough
coughing up yellow or green phlegm (thick mucus)
breathlessness
a tight chest
wheezing
sneezing or a stuffy or runny nose
a sore throat
headaches
muscle aches
fever
fatigue
sweating
loss of appetite
joint and muscle pain
RTIs are often caused by viruses. Viruses mainly spread when someone who’s well comes into contact with an infected person’s respiratory secretions (the fluids produced in the lungs, throat, or airways). This can happen via:
coughs and sneezes: inhaling droplets of the virus that have been emitted into the air after an infected person coughs, sneezes, breathes, talks, or spits
direct contact: shaking hands, kissing, or sharing cups or utensils with an infected person
indirect contact: coming into contact with a surface such as a door handle or table that an infected person has touched after touching their mouth or nose
air conditioning: inhaling droplets that have been recirculated by air conditioning systems in offices and other public spaces that don’t bring in fresh outdoor air
For a consultant to diagnose an RTI, they’ll first need to know more about your symptoms and medical history. Depending on your symptoms and their severity, your consultant may also need to run some tests to make an accurate diagnosis.
At Welbeck, tests are carried out in our state-of-the-art Lung Health centre. We offer chest X-ray, breathing tests, and the rapid BioFire (nasal and sputum) respiratory infection test.
Once your respiratory specialist has the information they need to make an accurate diagnosis, they can create a personalised treatment plan for you.
These are the simple, expert-approved steps you can take to reduce your risk of getting an RTI.
Avoid touching your nose, mouth, or eyes and wash or sanitise your hands if you touch surfaces that others have come into contact with, such as door handles or poles on buses or trains.
Make sure to wash your hands for at least 20 seconds with soap and water. You can also use hand sanitiser that has at least 60% alcohol.
Regularly wiping the surfaces you touch at home and at work can also reduce transmission. This includes phones, keyboards, desks, and tables.
Vaccines reduce the spread of RTIs and help prevent an infection from turning into a serious illness.
If you’re classed as vulnerable, for example, if you’re immunocompromised or pregnant, talk to your GP about the flu and COVID-19 vaccines. Some of these vaccines are available to all patients, so ask your GP for advice.
Keeping your immune system healthy and strong means it’s more prepared to fight off any viruses you come into contact with.
Things you can do to help boost your immune system include:
sleeping for 7 to 9 hours each night
eating a nutritionally balanced diet full of fruits, vegetables, and whole grains
staying hydrated with 1.5 to 2 litres of fluid (such as water, herbal tea, and soup) a day
exercising regularly (including moderate activity such as walking) to build and maintain your strength
If you’re unwell or around unwell people, wearing a mask that covers your nose and mouth and fits you well can give you (and others) an extra layer of protection.
Surgical masks and those with fitted respirators, such as KN95 respirators, are more effective than fabric masks.
To reduce the risk of spreading or picking up a virus through direct and indirect contact, don’t share food, drinks, or utensils.
Whether you’re at home, on public transport, or in your workplace, open windows or doors for at least 10 minutes a day to encourage better air circulation.
Dry air can dry out your nasal passages and make you more vulnerable to infections, so it’s also important to maintain some humidity (between 40% and 60%) in your home or workspace. Using a humidifier, opening doors after a shower to let the steam circulate, or putting a bowl of water near your radiators when they’re on can help.
Smoking and exposure to secondhand cigarette smoke damage your airways and the structures that clear debris from your lungs. This is why smoking increases your chances of getting RTIs and makes your symptoms worse. To reduce your risk, stop smoking and avoid secondhand smoke.
At Welbeck, our respiratory consultants are here to provide advice, testing, and treatment for patients with respiratory symptoms and concerns of any severity.
To make an appointment with one of our specialists, reach out to our dedicated Lung Health centre.
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