Last year, a total of 149 million working days were lost due to sickness, averaging 4.4 days missed per worker. For people commuting to work at this time of year, it can feel like catching germs is unavoidable. But that doesn’t have to be the case.
Dr Rupa Parmar, GP and Director of Midland Health, is sharing her top six tips for reducing your risk of illness when using public transport on your way to and from work this cold season.
Keep home and work separate
Viruses can live on soft surfaces such as fabric for about 4 hours. So, after your commute, try to get into the habit of putting your work clothes straight in the wash when you get back so that germs you may have brought from your commute or the office aren’t lingering in your home. Wiping down door handles and items you’ve brought in from work with antibacterial wipes and using a surface spray can also help keep germs out of the house.
Pick the best seat
During busy hours, it’s impossible to choose where you sit on the bus, tube, tram, or train. But if you do, go for the emptiest area and open a window if you can, as proper ventilation reduces the chances of you breathing in an airborne virus. It can also be smart to try to be the first or last person off, to avoid being stuck with people crowding around the doors or barriers.
Wash your hands well
Practising hand hygiene is a great step to protect yourself and others from illness on public transport. Cold viruses live on hard surfaces for longer, so if you’re regularly touching surfaces like poles or handrails on public transport, make sure you wash your hands and use antibacterial hand sanitiser regularly, especially before eating or touching your face.
Handwashing should take roughly 20 seconds. Make sure you clean all areas, including between your fingers and the backs of your hands. Most people don’t wash their hands for nearly enough time, but especially during the winter cold season, it’s crucial.
Boost your immune system
Prevention is better than a cure. That’s why it’s important to boost your immune system, focusing on a well-balanced diet rich in vitamins C and D. Vitamin D aids in your body’s ability to fight off illness and is primarily found in sunlight, which is lacking in the winter months. Foods high in vitamin D include egg yolks, mushrooms, fatty fish like salmon, and fortified dairy products. And Vitamin C is hugely important for immune health. You can increase your intake by eating citrus fruits, bell peppers, strawberries, tomatoes, and white potatoes.
Stay warm
Wrap up warm over winter, as viruses thrive in colder temperatures. It’s better to wear multiple thinner layers than one thick one, and extras like scarves and hats keep the heat from escaping. Wearing gloves is also a good idea, as they also stop you from directly touching contaminated surfaces.
What to do if you still get ill
Colds are caused by various viruses and spread mostly through air droplets or contaminated surfaces. It mostly affects the nose and throat, so common symptoms include a runny nose, a sore throat, coughing, and a hoarse voice. You may also generally feel tired or unwell. These should all subside in 1 to 2 weeks.
If you’ve followed every tip and still catch a cold, it’s very easy to treat it at home. First, if you can, avoid public transport to prevent passing germs to other commuters.
If you do have to take public transport while ill, you may want to consider wearing a mask. The most proven advice is to rest and drink plenty of fluids, but some at-home remedies can also help reduce congestion. This includes gargling salt water, drinking a hot tea with lemon and honey, and breathing in steam from a kettle or shower. Also, remember to use tissues when you cough or sneeze and throw them away quickly to trap germs.
