Tag Archives: medication

7 tips to fight the common cold

The cold snap is just around the corner, arriving at a pace we’d rather not get in the way of. This is the time of the year in which colds, coughs, sore throats and runny noses are running rampant, so you’ll want to make sure that you’re well prepared from any potential attacks on your body!

Remember, it takes just one little cough or sneeze from an “infected stranger” to put you out for 2 weeks. The following Top 7 tips for preventing the common cold are worth their word count in gold – it could be the difference between you making it through this cold season unscathed or being ill for 50% of it:

1. Don’t underestimate the power of sleep

During the colder months, you may find it increasingly difficult to get out of your warm cosy bed, ready to face to cold outdoors. On average, we sleep just 6 1/2 hours according the UK Sleep Council. This simply isn’t long enough in order to maintain a strong immune system – Keep you body healthy by grabbing at least 7 to 8 hours of shut eye each night.

2. Eat Fruit & Vegetables!

Unhealthy comfort food such as chocolate and baked goods can be the easy fix for nutrition whilst the snow falls outside. Try and substitute this habit for plenty of fresh fruit and veg. If you’re in desperate need for a sugar fix, try going for an in season satsuma or a handful of plump raisins. Root vegetables are also in harvest, so getting hold of suede, turnips, pumpkin and squash is an easy task. Affordable too!

3. Milk And Cookies!

OK maybe not so much the cookie part, but all dairy products like milk, cheese, yoghurt are great sources of vitamins A and B12 – important weapons in your immune system arsenal. The calcium found in dairy also helps to keep bones strong.

4. Keep exercising

You’ve got 80% more chance of getting a cold in the winter than any other time of the year – That’s why you want to make sure you’re as fit as possible to defend against any unwanted viruses. Aim to do around 120 minutes of aerobic or cardio exercise each week to help strengthen your immune system, and help you feel more energetic.

5. Start your day properly

You can’t beat the warming sensation that porridge can provide on a cold winter morning. It’s not every one’s cup of tea, but porridge boosts your intake of fibre for the day helping you feel fuller for longer. A few slices of fresh fruit in addition to a healthy dose of honey makes for the perfect start to any day. Read more about porridge in another one of our articles: 10 ways to kick start your day

6. Keep your hands clean

If you use public transport, are out and about throughout the day or generally handle a lot of items during the working day, you could in potential danger of picking up a dormant bug from a surface. Aim to wash your hands before every meal and after you use the bathroom in order to minimise coming in contact with any viruses – Scrub for at least 30 seconds people!

7. Multi-vitamins can help

During the winter months, get hold of an easy to swallow multi-vitamin tablet that you can introduce into your morning routine. It’ll help to keep your vitamin reserves topped up whilst your venture around the great outdoors.

Go any tips you’d like to add to this list? Leave us a comment below.

Salt – Is it time you cut back?

Salt can be quite an addictive condiment for some us, especially if you don’t know when to stop or how much we actually need each day. The lip smacking savoury goodness that we get from salt enriched foods satisfies our pallette like no other, but it’s important to note that excessive can be extremely dangerous.

Here are the Healthy Hideout’s top ways to help you cut back on salt intake:

1. Complimentary snacks – When out with friends or perhaps settling down to a relaxing with a drink or two after a long day at the office, you may find that the bar or pub you are in offers complimentary snacks. Be wary that nibbles such as crackers, potato chipsand even olives are jam packed with salt content. It may be sensible to drink more if you do decide to eat them, but perhaps drink water rather than alcohol.

2.  Sport hydration drinks – Drinks like these are designed for athletes who are training or exercising vigourously. The water and salt lost during sweating needs to be replaced quickly, making sports drinks like these vital to good health. However, for those of us not exercising a sports drink could do you more harm than good. Instead, why not opt for good old fashioned water as your thirst quencher.

3. Be wary of medication – If you suffer from regular headaches, muscle pains or even take regular medication, it may be worth checking the salt content. It may seem odd at first, but some painkillers and other common medication can contain a surprising amount of salt.

4. Soda or Sparkling? – You may be surprised to know that sparkling water and soda water are literally at the opposite ends of the spectrum when it comes to the amount of salt they contain. Soda water is carbonated with sodium bicarbonate which contains an average of 75mg of sodium. Sparking water on the other hand contains just 3mg of sodium.

5. Calculation is key – It’s important to remember that salt is made from a combination of sodium and chloride, with sodium being the real cause of most health problems. When grocery shopping, you may have noticed that some food labels show salt content whilst others show sodium content. If you want to know the salt content rather than the sodium, simply multiply the sodium figure by 2.5.

Remember, taking all the above into account, that the average adult should not exceed an average salt intake of 6g per day. Anything over this has been statistically proven to cause long term health problems.

 

 

Top 5 headache remedy tips

If like many you suffer from frequent headache pains, you can find yourself reaching for medication before even trying to figure out what’s causing it.  It is recommended that you find out the cause of your headache to try and eliminate them from occurring all together.

There are over 200 types of headache, so identifying which you keep getting can really make a difference to snubbing them permanently. If you can cross sinus pain, migraine or even tension headaches off the list, why not try ruling out some of the following:

  • Head-banging – Excruciating pain around the eye areas and lower forehead can sometimes be caused by lack of oxygen. Try getting out into the fresh air, or if you smoke, perhaps quitting for a while.
  • Jaw-aching – Some headaches can be caused by the grinding of your teeth during sleep – If this is the case for you, try wearing a gum shield.
  • Red eye – Pain on the side of the head near the temple areas which can sometimes cause bloodshot eyes. Experts recommend indomethacin as the magic cure for this type of headache.
  • Red Wine – An allergy or response to red wine can cause certain headache pains. Try drinking black tea before or after as the quercetin found in the tea can help.
  • Medication – Taking painkillers too quickly can sometimes cause a headache rather than prevent it. If you take certain painkillers regularly, your body react negatively. Try hydrating first and then escaping to a quiet place for 30 minutes.