Elizabeth Lang is well aware of what rural people should remember – healthwise – coming up to Christmas and the new year.
A pharmacist in Tubbercurry, Co Sligo, Elizabeth is married to a farmer and has some practical and easy-to-follow advice for staying well at this time of year.
“Farmers often think ahead regarding their animals but don’t consider themselves as much,” she says. “But the days prior to Christmas are a time for planning so that you can stay well yourself over the festive season – and beyond.”
The first objective is to try and prevent illness.
“The flu season will be here by Christmas as more people move around, globally and nationally. COVID-19 is probably always going to be around too,” she says.
Her advice is to get vaccinated against both, particularly if you are in a vulnerable category, healthwise.
“It is a personal choice but some people are more vulnerable than others,” she says. “The flu vaccine is free to anyone aged 60 or over now. The age threshold was brought down this year. The flu, if you get it, is really unpleasant, you’re talking 10 days of feeling rotten. The COVID-19 vaccine is free to eligible groups including those with diabetes and other long-term diseases.”
Many farmers fall into the 60+ category, she says, so vaccination is advisable.
“Vaccines are more accessible in rural areas now, too, because a lot of pharmacies offer them as well as GPs,” she says.
Pig and poultry and waterfowl farmers are also being offered free zoonotic influenza vaccinations by the HSE.
Elizabeth says, “It doesn’t matter what age you are. It’s because of the risk of exposure to avian flu, should it occur.”
The HSE has estimated that Ireland requires 10,000 doses of this vaccine for people at risk of exposure to avian influenza due to their job.
Don’t run out
Thinking ahead in regards to possible weather problems, is also important – particularly if you or members of your family live in rural areas and are on regular, prescribed medication.
“Don’t leave it until you take your last tablet before you contact the pharmacist,” she says.
“Have at least a week’s supply at any one time, more if you need something like insulin. Many pharmacies close for three consecutive days over Christmas and on New Year’s Day. If the weather is bad you mightn’t be able to get to the pharmacy and there are often supply issues with medications, too, so you should prepare for the unexpected.”
Don’t ignore symptoms
Elizabeth also advises not to ignore symptoms. Over-the-counter medications are available to help.
“Viruses like coughs, colds, flu and COVID-19 really get going around Christmas. For flu, the treatment is paracetamol, fluids and extra rest. Your body can’t repair without rest, that’s why you feel tired when you have viruses. Your brain is telling you to slow down,” she explains.
Elizabeth Lang, pharmacist.
Pharmacists will ask a series of questions in order to recommend the most appropriate medication for you.
“What is recommended depends on the stage of the virus you are at. Lozenges would be recommended if it is a dry throat at the start then if mucus starts to form, we might suggest an expectorant [cough bottle] or an antihistamine. If it is near the end of the virus, and you have a dry cough, we would suggest a cough suppressant.”
Elizabeth explains that an expectorant will help you cough mucus up.
“You shouldn’t take this [for example Exputex] after 6pm, as it will liquefy the mucus in your nose and your sinuses. If you take an expectorant before bedtime, you could be coughing all night.”
Antibiotics are not needed in the case of viruses, she adds.
“They have no effect whatsoever on a virus. The colour of what you are coughing up can be an indicator for whether you have a virus or a bacterial infection, though. If it is clear, it is likely viral. If yellow or green, it is likely to be bacterial.
“Sometimes if you have a virus for 10 days, bacterial infections can get into the mucus.
“Pharmacists will ask questions and triage you and refer you to your GP if necessary.”
Hygiene advice
It’s time to embrace those face masks if you’re feeling unwell and use 70% alcohol gel on your hands regularly.
“If you have a virus you should avoid going anywhere you don’t need to go for 10 days, in order to avoid spreading it. It’s no harm keeping a few COVID-19 tests in the house too as GPs will usually insist that you do a test before you go to their surgeries, if they suspect you have a respiratory infection.”
She also recommends practising good hygiene if you have a virus.
“Cough into your elbow and sneeze into a tissue, not into the air. That’s how viruses are passed on. Avoid crowded places when you can. If we did all these things in winter, it would cut down on a massive amount of viral spread,” she says.
Keep warm
Staying well this Christmas also means keeping warm.
“Keep your house warm, even if it is only the rooms where you sit and sleep. If you are struggling financially let your provider know – there may be grants available.
“If you are working outside, on the farm or wherever, or driving around, bring hot drinks with you. Eat healthy foods, including lots of oranges so that you get plenty of vitamin C. Oranges have antiviral properties and nature makes them very good at this time of year. A vitamin D supplement is also important in winter due to the decreased hours of sunlight. It is vital for keeping your bones, muscles and immune system healthy.”
Look at what’s going on in your area like walks and parkruns and fundraisers on St Stephen’s Day, which provide an opportunity to get out
While Elizabeth recommends exercise over the Christmas season, she also advises older people in particular, to be cognisant of falls.
“Don’t walk outside if there is ice. If an older person (over 80) breaks a hip the mortality rate is high, with 25% not surviving more than a year afterwards.”
If you have a fall, she recommends getting medical advice immediately.
“Some people say nothing initially but broken bones need to be treated very carefully and quickly. Make sure that older people have panic buttons which are available through community organisations.”
Enjoy yourself and be mindful
Daire Conway is health promotion officer with the Irish Heart Foundation and advocates enjoying Christmas while also being mindful of moderation.
“Enjoying the break at Christmas is the most important thing. So many people have busy lifestyles and it’s important to have fun over the festive season.”
Given that Christmas only comes once a year he doesn’t believe that we should feel guilty if we overdo it a bit on the food, but we should keep a few guidelines at the back of our minds.
Daire Conway, health promotion officer with the Irish Heart Foundation.
“On the alcohol side, the advice is to have at least two to three alcohol-free days each week.
“The international guidelines state that you should have no more than 17 standard drinks a week for a man and 11 for a female, to give your liver a chance to recover and repair.
“On the food side, it’s important to remember to have a balance of protein, vegetables and fruits.
“Exercise shouldn’t be entirely forgotten either.
“I know Irish weather doesn’t suit sometimes but try and be as active as possible,” says Daire.
“Look at what’s going on in your area like walks and parkruns and fundraisers on St Stephen’s Day, for example, which provide an opportunity to get out.”
If you enjoy the gym, Daire suggests keeping it up. “I know they close for a while but don’t change your routine just because it is Christmas as it might make it harder to get back into it in January.”
Lastly, Daire advises catching up on sleep. “The build-up to Christmas can be busy so take those few days off afterwards to relax.”
For tips on healthy living, visit irishheart.ie. For more information on pharmacies, visit ipu.ie.For winter advice for those with chronic conditions, visit 2.hse.ie/living-well/winter/advice-patients-with-chronic-conditions. Read more
'Choose the contraception method that’s right for you'
Keep asthma at bay and breathe easy this winter
Elizabeth Lang is well aware of what rural people should remember – healthwise – coming up to Christmas and the new year.
A pharmacist in Tubbercurry, Co Sligo, Elizabeth is married to a farmer and has some practical and easy-to-follow advice for staying well at this time of year.
“Farmers often think ahead regarding their animals but don’t consider themselves as much,” she says. “But the days prior to Christmas are a time for planning so that you can stay well yourself over the festive season – and beyond.”
The first objective is to try and prevent illness.
“The flu season will be here by Christmas as more people move around, globally and nationally. COVID-19 is probably always going to be around too,” she says.
Her advice is to get vaccinated against both, particularly if you are in a vulnerable category, healthwise.
“It is a personal choice but some people are more vulnerable than others,” she says. “The flu vaccine is free to anyone aged 60 or over now. The age threshold was brought down this year. The flu, if you get it, is really unpleasant, you’re talking 10 days of feeling rotten. The COVID-19 vaccine is free to eligible groups including those with diabetes and other long-term diseases.”
Many farmers fall into the 60+ category, she says, so vaccination is advisable.
“Vaccines are more accessible in rural areas now, too, because a lot of pharmacies offer them as well as GPs,” she says.
Pig and poultry and waterfowl farmers are also being offered free zoonotic influenza vaccinations by the HSE.
Elizabeth says, “It doesn’t matter what age you are. It’s because of the risk of exposure to avian flu, should it occur.”
The HSE has estimated that Ireland requires 10,000 doses of this vaccine for people at risk of exposure to avian influenza due to their job.
Don’t run out
Thinking ahead in regards to possible weather problems, is also important – particularly if you or members of your family live in rural areas and are on regular, prescribed medication.
“Don’t leave it until you take your last tablet before you contact the pharmacist,” she says.
“Have at least a week’s supply at any one time, more if you need something like insulin. Many pharmacies close for three consecutive days over Christmas and on New Year’s Day. If the weather is bad you mightn’t be able to get to the pharmacy and there are often supply issues with medications, too, so you should prepare for the unexpected.”
Don’t ignore symptoms
Elizabeth also advises not to ignore symptoms. Over-the-counter medications are available to help.
“Viruses like coughs, colds, flu and COVID-19 really get going around Christmas. For flu, the treatment is paracetamol, fluids and extra rest. Your body can’t repair without rest, that’s why you feel tired when you have viruses. Your brain is telling you to slow down,” she explains.
Elizabeth Lang, pharmacist.
Pharmacists will ask a series of questions in order to recommend the most appropriate medication for you.
“What is recommended depends on the stage of the virus you are at. Lozenges would be recommended if it is a dry throat at the start then if mucus starts to form, we might suggest an expectorant [cough bottle] or an antihistamine. If it is near the end of the virus, and you have a dry cough, we would suggest a cough suppressant.”
Elizabeth explains that an expectorant will help you cough mucus up.
“You shouldn’t take this [for example Exputex] after 6pm, as it will liquefy the mucus in your nose and your sinuses. If you take an expectorant before bedtime, you could be coughing all night.”
Antibiotics are not needed in the case of viruses, she adds.
“They have no effect whatsoever on a virus. The colour of what you are coughing up can be an indicator for whether you have a virus or a bacterial infection, though. If it is clear, it is likely viral. If yellow or green, it is likely to be bacterial.
“Sometimes if you have a virus for 10 days, bacterial infections can get into the mucus.
“Pharmacists will ask questions and triage you and refer you to your GP if necessary.”
Hygiene advice
It’s time to embrace those face masks if you’re feeling unwell and use 70% alcohol gel on your hands regularly.
“If you have a virus you should avoid going anywhere you don’t need to go for 10 days, in order to avoid spreading it. It’s no harm keeping a few COVID-19 tests in the house too as GPs will usually insist that you do a test before you go to their surgeries, if they suspect you have a respiratory infection.”
She also recommends practising good hygiene if you have a virus.
“Cough into your elbow and sneeze into a tissue, not into the air. That’s how viruses are passed on. Avoid crowded places when you can. If we did all these things in winter, it would cut down on a massive amount of viral spread,” she says.
Keep warm
Staying well this Christmas also means keeping warm.
“Keep your house warm, even if it is only the rooms where you sit and sleep. If you are struggling financially let your provider know – there may be grants available.
“If you are working outside, on the farm or wherever, or driving around, bring hot drinks with you. Eat healthy foods, including lots of oranges so that you get plenty of vitamin C. Oranges have antiviral properties and nature makes them very good at this time of year. A vitamin D supplement is also important in winter due to the decreased hours of sunlight. It is vital for keeping your bones, muscles and immune system healthy.”
Look at what’s going on in your area like walks and parkruns and fundraisers on St Stephen’s Day, which provide an opportunity to get out
While Elizabeth recommends exercise over the Christmas season, she also advises older people in particular, to be cognisant of falls.
“Don’t walk outside if there is ice. If an older person (over 80) breaks a hip the mortality rate is high, with 25% not surviving more than a year afterwards.”
If you have a fall, she recommends getting medical advice immediately.
“Some people say nothing initially but broken bones need to be treated very carefully and quickly. Make sure that older people have panic buttons which are available through community organisations.”
Enjoy yourself and be mindful
Daire Conway is health promotion officer with the Irish Heart Foundation and advocates enjoying Christmas while also being mindful of moderation.
“Enjoying the break at Christmas is the most important thing. So many people have busy lifestyles and it’s important to have fun over the festive season.”
Given that Christmas only comes once a year he doesn’t believe that we should feel guilty if we overdo it a bit on the food, but we should keep a few guidelines at the back of our minds.
Daire Conway, health promotion officer with the Irish Heart Foundation.
“On the alcohol side, the advice is to have at least two to three alcohol-free days each week.
“The international guidelines state that you should have no more than 17 standard drinks a week for a man and 11 for a female, to give your liver a chance to recover and repair.
“On the food side, it’s important to remember to have a balance of protein, vegetables and fruits.
“Exercise shouldn’t be entirely forgotten either.
“I know Irish weather doesn’t suit sometimes but try and be as active as possible,” says Daire.
“Look at what’s going on in your area like walks and parkruns and fundraisers on St Stephen’s Day, for example, which provide an opportunity to get out.”
If you enjoy the gym, Daire suggests keeping it up. “I know they close for a while but don’t change your routine just because it is Christmas as it might make it harder to get back into it in January.”
Lastly, Daire advises catching up on sleep. “The build-up to Christmas can be busy so take those few days off afterwards to relax.”
For tips on healthy living, visit irishheart.ie. For more information on pharmacies, visit ipu.ie.For winter advice for those with chronic conditions, visit 2.hse.ie/living-well/winter/advice-patients-with-chronic-conditions. Read more
'Choose the contraception method that’s right for you'
Keep asthma at bay and breathe easy this winter
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