The A to Z of staying healthy

Your Health Guide to Staying Healthy this Winter ... remedies, suggestions, and preventions.

A IS FOR ACHOO: Every time a flu sufferer sneezes, millions of freshly made viruses are propelled into the mouths and noses of others. Cover your nose and mouth when you sneeze.

B IS FOR BEANIE: Think about wearing a beanie or other hat on cold days. The human body loses much of its heat out of its head.

C IS FOR CHICKEN SOUP: It seems your mother was right serving this. And it wasn't just comfort food. It used to be known as "Jewish penicillin" because Jewish mothers believed it relieved coughs, colds and infections.

A doctor at Mt Sinai Medical Centre found the beneficial ingredient of chicken soup is a sulphur compound that helps the body to expel viruses and bacteria more quickly.

D IS FOR DISPOSABLE TISSUES: It is best to use disposable tissues rather than hanging onto one handkerchief all day. The handkerchief can harbour germs and pass them back to you.

E IS FOR ECHINACEA: It is commonly known as cone flower, and was used as a poultice by Native American tribes. Echinacea is said to help improve the body's resistance and recovery.

F IS FOR FEVER: If someone has a fever, offer plenty to drink, especially water. Consult a doctor. Finish any antibiotic treatment prescribed, even if the patient appears to be getting better.

G IS FOR GARLIC AND GINGER: Garlic is a member of the lily family, and was widely used in ancient Egypt.

It is said to help prevent and treat colds and flu, and can help lower cholesterol. It loses its efficacy for cold prevention when cooked. Ginger is a good sore throat remedy. It can be taken in the form of tea.

H IS FOR HYGIENE: It is vital when it comes to not passing on infection. Washing your hands is still one of the most powerful means of ways to protect yourself from infection. Many bacterial infections are spread literally by hand to mouth.

I IS FOR INFLUENZA: When is a cold not just a cold? If you have joint aches and pains, a fever, headache, and possibly a cough - you might have the flu. See a doctor, to put your mind at ease, and get back to bed.

J IS FOR JUICE: Drink juice to keep your liquid levels up when sick. Orange juice is very good, as is blackcurrant, as they will top up your Vitamin C levels.

K IS FOR KISSING: Limit kissing and touching if you have a heavy cold or flu. You could hand your bugs on to loved ones.

L IS FOR LIQUID: It is as important in winter as in summer to keep up fluid intake. Cold water may feel a little hard on your body, so try drinking room temperature water.

M IS FOR MENINGOCOCCAL DISEASE: Look out for the signs. If a child is hot or unwell and develops a rash with pin-head bruises that do not go away when skin is pressed, see a doctor immediately.

Peace of mind is always better than worrying.

N IS FOR NUTRITIONAL SUPPLEMENTS: New Zealanders spend more than $100 million a year on supplements. Many people consider taking something extra to boost their immune system in winter. Vitamin C is good for adults and children, in limited doses. It is water soluble and not stored in the body - therefore excess is excreted.

O IS FOR OLIVE LEAF EXTRACT: This contains oleuropein acid and interferes with the ability of a virus to replicate, and stimulates the immune system.

P IS FOR PNEUMONIA: Pneumonia, bronchitis, and sinus and ear infections are three examples of complications from flu. The flu can make chronic health problems worse, which is one reason the Ministry of Health is offering a free flu jab before the end of June.

Q IS FOR QUICK ACTION: If you suspect you have the flu, taking action quickly can aid your recovery. Relenza and Tamiflu are two drugs that can reduce the severity of flu symptoms if taken within 48 hours of the onset of basic symptoms. Tamiflu is capsules, and Relenza an inhaler device. Both require a doctor's prescription. Rest and plenty of liquids will help you get well fast.

R IS FOR RELAPSE: Most of us catch between two and five colds in winter, some of which are mild, others are more serious. And because there are so many strains of influenza, you cannot assume you won't get one if you have been laid low by another.

S IS FOR STRESS: It can compromise your immune system. People who feel the effects of stress more acutely are more vulnerable to minor respiratory infections.

T IS FOR TOYS: They can harbour germs or viruses. A common cold virus can survive for up to three hours on such items. Wash toys to ensure they don't give you a nasty surprise.

U IS FOR UNSELFISH: In order not to pass on germs and viruses from your nasty winter cold or flu, stay away from the office until you are well rid of the illness. Struggling back to work often means you will pass bugs to others, and the bugs you have will linger longer.

V IS FOR VACCINATION: The Ministry of Health will pay for a flu vaccination for over-65s, and for those with chronic conditions until the end of June. If you don't want to chance it, consider getting the jab.

W IS FOR WARM BATH: A warm bath before bed can help ward off infection. Bathing in water a couple of degrees above body temperature activates the body's defence system against germs.

X IS FOR EXERCISE: While it is crucial to stay active in winter months, it can be painful for the first few minutes. That's because muscles are cold, and are complaining at the sudden burst of warm blood.

Make sure you stretch first - this will promote bloody flow to the extremities, warm-up. It will take longer than usual because it literally takes longer to warm up the body, and breathe. Though it may be tempting to hold your breath when the weather is freezing, long, slow breaths will help relax the body and encourage oxygen flow.

Y IS FOR YOU: It is vital you look after yourself if you feel you are coming down with flu. You cannot possibly continue looking after your family, and/or working if you are weak, tired, fluey and rundown.

Z IS FOR Zzzzzzzzz: Sleep is vital and is believed to play a role in regulating your immune system as well as energising the body.

* Information supplied by Ministry of Health, Healtheries.

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