Avoid Winter Coughs and Colds

This article we wrote originally appeared on the HR Zone website.

You’ve heard it before: ‘don't go outside in this weather, you'll catch a cold’. But colds are actually caused by viruses, not cold weather. It is true that you are more likely to get a cold during the winter months, but that's because we spend more time in confined, unventilated spaces with larger groups of people – making it easier for the virus to spread from person to person.  So what can we do to maximise the chances of staying fighting fit when everyone around us is succumbing to seasonal illness?

First off - balance your life

You will be pleased to hear that, tempting as it might be with all the hype surrounding New Year Resolutions, changing your entire life in January is not necessarily good for you.  Shaking up your exercise routine, diet, sleep pattern and balance in life all at once can become overwhelming and actually do more harm than good. Instead, make a plan for small, steady, consistent change that you can implement week by week.  Spend some time focusing on what is important to you, what you’d like to change first, and what you can work towards throughout the entire year. Pace yourself, apply your energy effectively and you’ll experience tip-top health for the short, medium and long-term.

Not sure what to work on first? Here are a few suggestions. Tackle one or two things at a time.

Get plenty of rest

Prioritise rest and recovery and create routine with your sleep patterns. Your resistance to illness and overall day-to-day resilience will be boosted with quality rest.

Stay hydrated

It’s important to think about staying hydrated all year round. The summer is hotter which acts as a prompt to drink water, but during the winter we move from one artificially heated environment to another and so can dehydrate without even realising. Shorter days in the winter can make you feel tired and being dehydrated will only aggravate any feelings of lethargy. Staying hydrated helps in the fight against winter bugs and germs. You should consume at least 8 – 10 glasses of water every day. 

Eat more fruit and vegetables

When its cold and dark outside it can be tempting to fill up on unhealthy, ‘comfort’ food, but at this time of year it’s more important than ever to include at least five portions of fruit and veg into your daily diet in order to boost your immunity. Winter vegetables can be roasted, mashed or made into soups for healthier comfort food and if you crave something sweet focus on fruit rather than chocolate or biscuits. Always be prepared with healthy snacks so you don’t get tempted with snacks high in sugar or salt.

Should you take supplements?

Trials of supplements such as vitamin C, Zinc, Echinacea and garlic to prevent colds have had mixed results, and in general supplements probably won't prevent a cold.  However if you know you aren’t getting the correct immune boosting nutrients from your diet, it may be worth considering taking a multi vitamin.

Reduce alcohol and / or cigarettes

Both smoking and drinking alcohol have been shown to reduce essential vitamins and minerals in our bodies so, to keep your immune system at it’s peak, it may be a good idea to reduce or even stop completely if possible.

Should you be unfortunate enough to end up sick despite tacking precautions, here’s what you need to do for a speedy recovery.

Avoid spreading illness

Although it is possible to be contagious 1 day before experiencing any symptoms, the old wives tale that you are not contagious once symptoms start is false.  Most of the time the virus is spread from person to person through coughing and sneezing and therefore the period when you are most contagious is when symptoms are at their worst, which is usually day 2 to day 4.  Do your best not to spread germs to others.  This isn’t just a selfless act, it also ensures you don’t pass a virus around and end up sick again a couple of weeks later.

Things you can do to prevent spreading the cold or flu virus

• Washing your hands will help avoid transmitting cold and flu viruses.  If an infected person sneezes into their hand, and then touches an object the virus can pass from the object to the next person who touches it. By washing your hands, you will be getting rid of any viruses you've picked up.
• Use tissues. Put a tissue in front of your mouth and nose when you sneeze and make sure you dispose of it carefully after use.
• Avoid touching your nose and eyes.  If you have any infected germs on your hands, and you touch your eyes or nose, you can pass the virus into your system, but by avoiding this you will reduce your chances of catching the virus.
• Clean down communal surfaces such as telephones, desks and kitchen worktops, again to avoid spreading the virus.

Top tip from the experts: Should you exercise if you’re feeling unwell?

This is a question we get asked a lot at this time of year. The answer is that you don’t necessarily have to stop exercising if you’re feeling under the weather.  If you have a fever with a body temperature of 38°C (100.4°F) or above then exercise would definitely not be advised, but use common sense and listen to your body. If your cold symptoms are not severe and you generally feel OK then a little gentle exercise wont hurt.

The general guideline is that if your symptoms are above the shoulders (runny nose, sore throat, blocked sinuses) you may be fine to continue with light to moderate activity. If your symptoms are below the shoulders (aching bones, shivers or digestive issues) you’re better off resting until you feel recovered before returning to exercise.

Making regular exercise a part of your life makes you feel more energetic in the long run, helps get rid of winter blues and improves your general wellbeing. Your body’s defences may also benefit. There is some limited research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of picking up coughs and colds in the first place.

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Free Wellbeing Review for Your Business

To help organisations achieve fantastic results with a wellbeing programme we provide a complimentary review of their current approach in this area.  

This is something we do regularly with clients and it's a vital process whether you're in the early stages of developing a programme or you've been running initiatives for years. 

The review has a clear objective: to ensure that you get the results you deserve in return for the investment you make in employee wellbeing, and to check that you reach the widest possible audience with a targeted and exciting range of initiatives.

The review can be conducted during a meeting or via phone, Skype or FaceTime and we'll only need 20-30 minutes together for us to be able to make some recommendations based on our previous experience.

To illustrate the value of the review here are some press articles showing a selection of our ideas in action:

Read about how we can help build resilience and energy levels throughout your business 

Looking to motivate staff with targeted wellbeing leadership and training workshops?

If you'd like to quickly engage large numbers of staff with wellbeing this will inspire you

You might also find out '47 Tips for Corporate Wellbeing Programme Success' interesting

To arrange a wellbeing review for your business please call Jeff Archer on 020 8995 1302 or email jeff@the-tonic.com.  The review is free and there's no obligation from an organisation beyond half an hour that could prove invaluable to the future performance of your colleagues and your business.

Finally, if you're attending the Health & Wellbeing at Work conference in Birmingham on March 4th and 5th, why not arrange to meet us there for a review?

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29 Tips to Help Keep Staff Healthy in 2014

This article we wrote first appeared on the HR Zone Website.

When it comes to making healthy choices, there are many habits that busy individuals fall into over the years.  We make decisions on how best to get through each day, but just because these decisions are appropriate at a specific time doesn’t mean they’re the choices that bring us optimum performance for the long-term. 

Think about decisions as simple as skipping lunch to hit a deadline, loading up on caffeine and burning the candle at both ends to complete a project, or sidestepping the gym in order to attend an important meeting

These things happen once or twice for good reasons but then gradually, they can become the norm and we soon start feeling as though the balance of our routine isn’t where we want it to be.

In most cases, staff are simply too busy to pause to consider if there could be a better way to run their daily routine. An advantage of a corporate wellbeing programme is that it provides the opportunity to help people target simple behavior changes that enable them to achieve the same results, or maybe even take their performance to the next level, while ensuring less stress, more energy, better sleep and an improved sense ofwork-life balance and all round feel-good factor.

So, for all those in need of some inspiration, motivation and practical advice to sharpen up their health, wellbeing and performance for 2014, here are 29 simple tips to consider in your office.

1. Regular activity is key for long-term results: For busy workers it’s far better to be realistic and complete 1 or 2 quality workouts per week, every week, than to aim to exercise 4-5 times a week and then end up squeezing activity in when you’re distracted, wasting energy on ineffective training time, or feeling that you’ve let yourself down if you don’t manage to fit in everything you planned.  Bear this in mind when thinking about New Year resolutions and plan to feel great for the entire year, not just for the first two weeks of January!
2. For dramatic results, be consistent: Remind everyone that even a small amount of daily activity can create a positive mindset, and that completing a couple of exercise sessions each week will add up to 100 workouts a year.  That’s enough to keep anyone feeling positive about their fitness routine, and achieve great results.
3. Work hard, get faster results: Higher intensity exercise, practiced regularly, leads to faster results.  You can explain this to staff in your wellbeing material but even better than that is to organise some fitness sessions that illustrate the point in an enjoyable and memorable way.
4. Keep it varied, keep it interesting: Many people stop exercising simply because they get bored with a single approach.  Give staff access to a range of ideas – resources and practical demonstrations – that will show them how to keep their activity schedule interesting and effective.
5. Be clear on individual objectives and specific deadlines:Most people have vague ideas about what they’d like to achieve with their wellbeing.  Providing staff with regular coaching and advice will really help them firm up these vague ideas, get to the heart of why they want to make changes, inject motivation into their aims and ensure they put together an effective plan to achieve them.
6. Join a group or team: Whether it be office colleagues or friends outside of work, planning to exercise with others can be a key factor for many in making sure workout sessions actually take place.  Training with a group makes exercise more of a social event, strengthens the commitment to make it happen and can increase the element of enjoyment hugely. 
7. Prioritise quality over quantity: Time may be short for exercise but as little as 5 or 10 minutes a day can make a difference if the time is used wisely.  Providing staff with a range of time-efficient workouts will really make a difference to what they feel they are capable of and how they plan exercise into their schedule.
8. Fit activity into every day: Encourage staff to walk, stretch, and practice deep breathing throughout each day.  This not only provides a quick break to re-invigorate body and mind, but also helps people feel they are making regular efforts to optimise their wellbeing which keeps them on track in other areas such as healthy eating, managing stress and ensuring quality sleep.
9. Develop body and mind: Help staff experience a full range of activities from fitness and team sports to yoga, Pilates and massage.  A balanced wellbeing programme will keep them physically fit and help prevent injury while stimulating the brain to a variety of states ranging from dynamic and energetic to calm and relaxed.
10. Drink more water: It’s a message people hear often but it’s always worth reiterating.  Good hydration means consistent energy and improved concentration.  Provide everyone with easy access to water and regular reminders to drink it.
11. Eat breakfast: The way people begin their day can set the mood until bedtime.  Skipping breakfast or making poor choices can compromise concentration levels and increase stress.  A good breakfast is the foundation for a calm and productive day.
12. Monitor portion sizes: Too much of any food at one sitting will stress your digestive system and leave you feeling lethargic.  Slow down and tune into how much food your body actually needs at various points throughout the day.
13. Reduce sugar intake: Too much sugar creates inner turmoil and can aggravate stress levels leaving you less able to cope with a busy day.  Get familiar with where sugar comes from in your routine and moderate your intake.
14. Fuel yourself regularly: Grazing throughout the day on well-chosen meals and snacks stabilises energy levels and is the most effective strategy for weight management. 
15. Make a plan and follow it: Help individuals establish what a good food routine looks like for them and then provide the resources they need to follow this routine.  Simple information on how to plan recipes, prepare a selection of meals, and shop effectively can save staff time, anxiety and money.
16. Eat more protein: Protein keeps you fuller for longer and flattens out peaks and troughs in blood sugar and energy levels.  Make sure nuts, seeds and lean meat protein or vegetarian alternatives are a regular part of your food routine.
17. A simple plan for 5-a-day: It helps to make a clear plan for consuming more fruit and vegetables.  Fruit with breakfast and morning and afternoon snacks, salad with lunch and vegetables with evening meal is a simple schedule to follow.
18. Experiment with greater variety of food: Try one or two new products or recipes every week to develop a healthy eating routine that never becomes boring.
19. Make time to eat: Very few meals or snacks these days are consumed without something else going on in the background – people eat at their desks, while on their tablets, talking on the phone and even while driving.  At the same time digestive issues have become increasingly common and obesity levels have never been higher.  Give your digestive system a break and pick at least one meal or snack each day when eating is your sole focus.  Chew your food, engage with what you’re eating and enjoy it.
20. Take regular breaks throughout the day: Many people run through their day at a million miles an hour, only to find that by the end of it they feel exhausted and have spent valuable time in the wrong areas. Regular review points ensure attention is focused on appropriate priorities with moments to refuel, recharge and ensure consistent energy.
21. Control your schedule: Focus on detailed daily & weekly planning: A few quality planning minutes each day can save hours every month.  Prioritise time for yourself to maximise effectiveness in all areas.
22. Set boundaries: Every individual needs to establish what work-life balance means for them so they can plan their time and set their priorities.   Without an idea of what you’re aiming for with your time management, you risk a lack of focus and tasks taking longer than they need to.  Be proactive in this area.
23. Manage technology: Technology can make our lives easier or it can take over our routine and eat time.  It’s up to each individual to design an approach to making the best use of their phone, email and the internet.  And remember, there is an off switch!
24. Monitor caffeine intake: Too much caffeine can disrupt concentration and make people irritable, so while a little can be a great aid to productivity, everyone should be wary about finding the right level of consumption to suit their needs. Decide how many caffeinated drinks are best for you and enjoy them.  Watch out for habitual or ‘passive’ consumption when you take a caffeinated drink simply because it’s there rather than because you really want it.  Meetings are a key area when this happens often.
25. Devise an alcohol strategy (and follow it): Alcohol can affect sleep, energy levels, blood pressure and weight management.  Everyone should take a moment to consider their current approach to drinking and decide if they want to make any adjustments.  Areas to consider include how many alcohol free nights you have each week, how many units you consume over the course of the week, and specific strategies for social events to help you maintain your desired balance. 
26. Prioritise sleep and recovery: Our mind and body need recovery time so rather than stealing time from sleep to pack more into each day, prioritise your rest and recovery.  You’ll become more efficient at using time wisely when you’re well rested rather than tasks taking longer because you feel fatigued.
27. Create a bed time and pre-sleep routine: Good sleep does not happen by accident so it’s worth considering how you run your evening to ensure activities lead you towards a restful night. Tapping out emails right up until you drop off might not be the best strategy for a restful slumber.
28. Be conscious of how you organise your day: The ability to get a good night’s sleep can depend on how we manage stress, get active and fuel ourselves through the day so think about your regular routine, what you do and when you do it and consider your actions in relation to whether they’ll help you sleep or could they hinder a quality night of rest.
29. Update your communication strategies: Major causes of stress include emails, telephone calls, meetings and interaction with others, so unless you work in complete isolation, you may need to regularly review how you handle communications.   Being clear, consistent and keeping others informed using appropriate channels of communication can prevent misunderstandings and reduce stress levels dramatically.

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