How to Take Care of Yourself When you Have the Cold or Flu

With midterms already underway, the flu is one of the last things any student wants. Understanding what is making you sick and how to treat it can make all the difference in how quickly you recover. Knowing the difference helps you manage your symptoms effectively, while keeping yourself, friends, family, and your classmates healthy this cold and flu season.

Bacterial or Viral, which one is it?

Not all bacteria or viruses are harmful, but some can cause illnesses. Bacteria can cause many infections including strep throat and urinary tract infections (UTIs), whereas viruses cause infections like a “cold” (upper respiratory infection), “flu” (influenza), “sinus infection” (sinusitis), and “stomach flu” (gastroenteritis).

It can be hard to distinguish between bacterial and viral infections since their symptoms are often similar. A health care provider may make an early diagnosis based on your symptoms, but often the only clue is the duration of your symptoms. The severity of the symptoms don’t imply whether they’re bacterial or viral, but bacterial infections usually last longer than viral infections. If symptoms don’t improve after 5-7 days, or slightly improve then worsen again (“double worsening”), it’s suspicious for bacterial cause. If you find your symptoms are lasting longer than 5-7 days, please seek timely medical attention.

Viral infections cannot be treated with antibiotics. Antibiotics only work on bacterial infections. You may wonder: “why not treat with antibiotics, just in case it’s bacterial?” Health care providers prescribe antibiotics sparingly because the overuse of antibiotics has helped create bacterial diseases that are resistant to antibiotics. Moreover, the unnecessary use of antibiotics may cause unpleasant side effects that can make you feel worse.

How to Take Care of Yourself When You’re Sick

Disclaimer: Below are some tips to take care of yourself when you are sick from the cold or flu. If you are experiencing symptoms that are longer than 5-7 days or have symptoms that are not typical for the cold or flu, please seek medical attention for proper treatment. When using over-the-counter medication to treat yourself for the cold or flu, please follow the steps and recommended dosage provided on the instruction label of the medication.

If you are sick from the cold or flu, stay home, get plenty of rest. If you plan on going outside, please wear a mask to minimize spread. Keep reading to learn about way to take of yourself based to the symptoms you have.

Fever, Aches, And Malaise

• Ibuprofen (e.g. Advil, Motrin) or acetaminophen (e.g. Tylenol) to lower fever and reduce body aches.
• Plenty of clear fluids to keep you hydrated. Aim for at least 10 cups daily.
• Rest and sleep, allowing your body time to recover.

Cough and Phlegm

• Plenty of clear fluids to keep you hydrated and phlegm loose.
• Try a humidifier, steam from a hot shower, or basin of hot water (fill a basin with hot water, carefully lean over top the basin,
• and drape a towel over your head and the basin to trap the steam) to loosen phlegm.
• Elevate your head with extra pillows when you sleep.
• There is not enough evidence to determine whether cough medicines work, but some people may find them helpful.
  • Expectorants containing guaifenesin may help to thin and loosen phlegm, making it easier to cough-up and clear.
  • Cough suppressants containing dextromethorphan may help suppress the cough reflex. This is particularly helpful when you are trying to rest and sleep.

Sore Throat

• Ibuprofen (e.g. Advil, Motrin) or acetaminophen (e.g. Tylenol) to reduce throat pain.
• Lozenges, lollipops, and/or popsicles increase saliva production, alleviating throat dryness and irritation. Some lozenges have a mild numbing agent (such as Hexylresorcinol or Benzocaine) for extra relief.
• Warm or cold drinks and soup – whichever provides you most relief.
• Gargle salt water (½ teaspoon salt + 1 cup warm water) 2-4 times per day to reduce swelling and irritation and moisturize the throat.
• Plenty of clear fluids to keep you hydrated and throat moist. Aim for at least 10 cups daily.
• Try a humidifier, steam from a hot shower, or basin of hot water (fill a basin with hot water, carefully lean over top the basin, and drape a towel over your head and the basin to trap the steam) to moisten throat.

Sinus Congestion and Nasal Mucus

• Plenty of clear fluids to keep you hydrated, nasal passages moist, and nasal mucus thin and flowing. Aim for at least 10 cups daily.
• Try a humidifier, steam from a hot shower, or basin of hot water (fill a basin with hot water, carefully lean over top the basin, and drape a towel over your head and the basin to trap the steam) to loosen mucus.
• Neti pot to flush-out nasal mucous and moisten nasal passages.
• Saline nasal spray to moisturize nasal passages and loosen mucus.
• Apply warm, damp towels around your nose, cheeks, and eyes to ease facial pain.
• Elevate your head with extra pillows when you sleep.
• Facial pain caused by pressure buildup in the sinus cavities may be relieved with ibuprofen (e.g. Advil, Motrin) or acetaminophen (e.g. Tylenol).
• Decongestant nasal sprays containing oxymetazoline and xylometazoline (e.g. Drixoral, Dristan, Otrivin, Afrin) can temporarily shrink swollen nasal tissue, quickly relieving congestion. However, prolonged use can result in rebound congestion: nasal congestion that worsens due to overuse of decongestant spray. Rebound congestion is tough to treat. Use this medication very sparingly, for no more than three days.
• Corticosteroid nasal sprays (e.g. Nasacort, Flonase) may help to reduce inflammation and mucus in the nasal passages.

Nausea, Vomiting, and Diarrhea

• Your body quickly loses fluids and electrolytes when you have vomiting or diarrhea, making it easier for you to become dehydrated. Even if you do not feel well enough to eat food, it is most important to keep hydrated.
• Drink plenty of clear fluids. Aim for 10 cups daily.
• Consider rehydration solutions to restore fluids and electrolytes. You can purchase pre-made solution (e.g. Gastrolyte) or make your own. Here are some homemade recipes:
  • 4 cups water + 1 teaspoon salt + 2 tablespoons sugar + sugar-free flavouring (e.g. Crystallight, MiO).
  • 4 cups water + 1 soup bouillon cube + ¼ teaspoon salt + 2 tablespoons sugar
  • 3 cups water + 1 cup apple juice + ½ teaspoon salt
• Dimenhydrinate (e.g. Gravol) can help reduce nausea. Use this medication only as needed. As your body gets used to it (even after taking it for only a few days), it needs more of it to give you the same effect (you build up a tolerance).
• Loperamide (e.g. Imodium) can temporarily reduce the frequency of diarrhea.
• Bismuth (e.g. Pepto-Bismol) works by decreasing inflammation and blocking the body from releasing more fluid into the bowels.

When to Seek Medical Attention

Bacterial or viral, being sick is never fun, and it can be difficult to know when to seek medical attention. Here are some signs you need to seek timely medical attention:

• Fever greater than 38.5°C that lasts more than 72 hours.
• Respiratory, throat, and/or nasal symptoms that do not improve after 7 days.
• Significant difficulty breathing.
• Significant difficulty swallowing, speaking, or drooling.
• Chest pain or pressure.
• Severe headache, especially if accompanied with neck stiffness. · Dizziness or lightheadedness.
• Changes to vision.
• Lethargy or severe weakness.
• Loss of consciousness.
• Severe abdominal pain.
• Vomiting that lasts more than 48 hours, without improvement.
• Unable to keep any fluids down for more than 12 hours.
• No urine for more than 8 hours.
• Vomiting blood or material that resembles coffee grounds.
• Diarrhea that lasts more than 48 hours, without improvement.
• Blood in stool or black stool.

If you have any of these symptoms, please use your discretion when choosing what type of medical support to access (e.g. walk-in clinic or urgent care). Please note that the Student Wellness Centre does not offer walk-in services.

Resources

https://wellness.mcmaster.ca/app/uploads/2023/09/HOW-TO-TAKE-CARE-OF-YOURSELF-WHEN-YOURE-SICK-003.pdf

https://www.canada.ca/en/public-health/services/diseases/flu-influenza.html