Ward off Winter Bugs

Struck down by a sore throat, running nose or aches and pains? Here are some handy hints for fighting those flu and cold-like symptoms that bug us during the winter months.

1. A bout of moderate exercise can boost immunity

When the immune system is fighting a cold, it is better to exercise at a controlled intensity. Exhaustive exercise depletes the body's ability to fight bacteria and viruses for up to 72 hours afterwards. Therefore, it is important to listen to your own body and a brisk walk at 60-70% of the maximum heart rate might be more suitable than running at a higher intensity.

Flu is characterised by severe muscular aches and pains, chills, loss of appetite and fatigue. The generalised feeling of weakness will confirm that exercise is inappropriate. Often fluid loss is increased as we switch from nose to mouth breathing, therefore an increased fluid intake of two litres a day will help hydrate the lungs.

The cold virus may lead to bacterial infections including bronchitis, sinusitis and acute ear infections. Antibiotics to fight these will rarely affect the ability to exercise, although with such infections it would usually be inappropriate to train anyway. It will often take a week's course of antibiotic before any improvement is recognised.

Pain relief is effective in 30 minutes to 2 hours. The danger with taking these preparations is that it can mask the delayed onset muscle soreness of a previous exercise, which could encourage you to work at a higher exercise intensity than advisable. The painkillers in cold remedies can stop the headache and general aches and pains, but it is advisable not to push the intensity of the session. Caffeine is added to some preparations, which can help reduce the feeling of fatigue associated with a long bout of exercise through its stimulant effect on the brain. There are limits allowable for competing athletes and these preparations may have a diuretic effect, which could in fact lead to dehydration (therefore caution is recommended).

Decongestants such as Sudafed and Lemsip stimulate the nervous system, classifying them as banned substance by the International Olympic Committee. These drugs raise blood pressure and increase heart rate and therefore can have a significant effect when exercising. There is less absorption of the drug by using a nasal spray, but if used for more than 7 days, rebound congestion can occur. Safer alternatives include inhalation of menthol or eucalyptus.

The cold is a droplet infection and can easily be transmitted between exercisers. Take care not to rub eyes or noses when sweating in the gym. Antihistamines in preparations such as Actifed dry up secretions, but they may cause drowsiness and blurred vision. Driving ability may be impaired as well as the ability to operate machinery at work or in the gym.

Expectorants in cough mixtures can promote mucus removal for a chesty cough and easy breathing when exercising. Pholcodine linctus suppresses dry coughs and Simple linctus soothes the throat or tickly cough without any side effects. Sugar-free varieties are also available.

When taken at the first sign of a flu or cold, herbal echinacea and zinc can reduce the severity and duration of the virus. Ginseng, garlic and vitamin E are thought to boost immunity and can also combat secondary bacterial infections. Lack of research on herbal medicines means they should be used with caution. Fresh fruit and vegetables contain antioxindants that can reduce any muscle or tissue damage caused by exercise, as well as preventing a cold.