2011-December-22
This is the second instalment of ‘Health in the Workplace’, produced in conjunction with Search Office Space – the Office Space Search Experts, and London Laser Clinic’sConsultant Surgeon and Health Expert, Mr. Mike Dilkes.
This week, we aim to bring you some expert advice on how to avoid getting sick over the Christmas period. Flu cases usually peak between December and March so now is the best time to boost your immune system and stay healthy with our top 15 tips.
- Avoidance
Avoiding colleagues, friends and family who are unwell may sound like common sense, but it’s often harder than you may think. Many office space environments use air conditioning which recycles air – some of which may be carrying germs. This is unavoidable, however, there are certain things you can do which will reduce your risk of getting sick. “Avoid sharing food, cups, cutlery and towels which may be carrying bacteria and viruses”, suggests Mr. Dilkes. - Wash Your Hands
“Did you know that good hand hygiene reduces the spread of illness by 20%? The most important times to wash your hands are after going to the bathroom, before preparing food and if you come into contact with someone who is sick, or touch something that they have previously handled” says Mr. Dilkes. Our top tip is to carry antibacterial hand sanitizer gel or wipes so that you can stay clean while on the go. - Use Your Elbow
This may sound strange, but when sneezing or coughing, try to use your elbow rather than your hands to shield your face. This reduces the likelihood of spreading germs, as others will be less inclined to come into contact with your elbow in comparison to your hands. “One cough can spread 10,000 infectious viruses over 20 feet” explains Mr. Dilkes, so covering your face is very important. - Get Plenty of Rest
Mike Dilkes recommends getting “an average of 7-8 hours’ sleep per night. If you are tired and run-down, you will be more susceptible to catching a cold or virus.” The holiday season is often full of social events and parties, but maintaining a healthy body means that sleep and relaxation is of the upmost importance. - Keep Hydrated
Drink plenty of water to avoid dehydration. “If you are dehydrated your attention and concentration can be reduced by 13%, which could lead to stress – another factor which increases the likelihood of getting unwell” Says Mr. Dilkes. Drinking water should always be part of your daily routine as it helps boost your immune system. - Eat Healthy Food
A balanced diet helps keeps you strong and healthy, but there are also certain food products which can boost your immune system and help you avoid getting sick. Christmas time is full of unhealthy temptations such as chocolate and party nibbles, so before you over-indulge; remember to eat plenty of fruit, vegetables and wholegrain. Mr. Dilkes suggests “eating live yoghurt may increase your energy levels and calcium intake, along with garlic and mushrooms which contain antioxidants and increase white blood cell activity, thus improving your chances of fighting infections”. - Vitamins
Increasing your dosage of certain vitamins can help you to avoid getting sick this Christmas. Vitamins A, B6, C, D and E, along with minerals such as zinc and iron can all boost immunity. “One of the best ways to increase your vitamin and mineral intake is to supplement your diet with a multivitamin – especially around Christmas, as you are more likely to be eating a less varied diet with rich, fatty food” says Mr. Dilkes. - Herbal Remedies
If you want to avoid paracetomol, asprin and flu medicines, you could opt for some tried and tested herbal remedies which can help keep your immune system strong, reduce stress levels and are safe for children. “Echinacea and elderberry extract are natural antibiotics which can help treat the common cold, sore throats and flu symptoms as they contain properdin, a chemical which activates the immune system” says Mr. Dilkes. - Take A Sauna
This is a common way to reduce stress and relax after hard day at the office, but saunas and steam rooms can also help you avoid getting sick. Mr. Dilkes reveals, “The heat and steam means that your body temperature is raised, causing you to sweat out toxins and relive muscle pain.” - Exercise
“Research suggests that regular and moderate exercise can help your immune system fight infections, along with heart disease, type 2 diabetes, osteoporosis and cancer” says Mike Dilkes. Even if you are feeling under the weather, light exercise (20-30minutes per day) will help you sweat out any toxins that may be causing your symptoms before they develop into a full blown virus. - Reduce Alcohol Intake
Although Christmas is a time for celebration; try not to over indulge on alcohol. Mr. Dilkes suggests you “alternate every alcoholic drink with a soft-drink or a glass of water, which will help to stay hydrated. You should also avoid drinking on an empty stomach.” Our top tip is to drink a cup of Dandelion tea each day which can help detoxify the liver. - Keep Your Workspace Clean
“Viruses can survive on surfaces for up to 72 hours, so ensuring your workspace is clean is of the upmost importance. Research has revealed that some desktops harbour 400 times more bacteria than a toilet bowl!” Says Mr. Dilkes. By wiping your computer keyboard and mouse with antibacterial wipes can help minimise the probability of getting sick this Christmas. Surfaces including your mobile phone may also harbour germs, so remember to clean the buttons and screen regularly. - De-Stress
Deadlines maybe building up toward the end of the year, but there are many ways to avoid stress. We also suggest you get your Christmas shopping out of the way early on, as the stores will be less busy, making it less likely to come into contact with those who are contagious. - The Flu Jab
If you are over the age of 65 or have a condition such as diabetes, asthma or liver disease, you are eligible for the flu jab each year. “This vaccination can help prevent flu, but remember to bear in mind that it can take 21 days before you achieve immunity, so make sure you contact your doctor early on in the winter season” advises Mr. Dilkes. - Practice Prevention
Christmas is a time of good will towards others and you can do your bit by staying in bed if you feel unwell. “In general, you will be contagious for 24 hours before developing symptoms, then for up to five days once the symptoms have developed. So in some cases you may have unknowingly and unwillingly infected your colleagues, but make sure you get plenty of rest if you do contract the virus, as the symptoms will be prolonged if you continue to work” says Mr. Dilkes. However, if you have carried out all of our top tips, it’s likely that you will avoid getting sick this Christmas!
