Talofa Samoa and welcome back to your weekly health column! There has been a recent upsurge in the number of people who have had a really bad case of the flu. A few people have asked about my thoughts on what they could have done while they had the flu in order to either alleviate symptoms or promote wellness in their body. Some of the tips and tricks that I shared with them are in this week’s column.

1) For your lungs

When you have a respiratory illness, it can be quite difficult to maintain a regular breathing pattern when all the phlegm in your lungs piles up. My favourite respiratory exercise to give for people who have trouble with getting enough air in their lungs is deep breathing exercises. I refer clients to the NHS UK website for deep breathing exercises. Their instructions are as follows; “Make yourself comfortable on the bed or in a chair. Loosen your shoulders and any tight clothing around your waist. Take slow, gentle deep breaths down into the bottom of your lungs – as if you are blowing up a balloon in your belly. Breathe slowly and don’t try to force it. You might find it helpful to count – breathe in for the count of 4 seconds and out for the count of 4 seconds. As you get the hang of it, try and slow it down even further. Find a pace that works for you. Remember, your belly should be moving more than the top of your chest. If you feel a bit dizzy or spacey it simply means you are breathing too fast and too heavily. Try breathing a bit more gently and slowly. Imagine that you are breathing out tension and tightness with each breath out. Practice this at least 5 minutes every day.”

2) For your joints

Your primary goal for when you’ve bit hit with the flu should be rest as your body will need it. However, once you can perform some gentle movement, it will do wonders for your body. Mayo Clinic says this; “As a general guide for exercise and illness, consider this:

• Exercise is usually OK if your signs and symptoms are all "above the neck." These include a runny nose, nasal congestion, sneezing and minor sore throat. Consider reducing the intensity and length of your workout. Instead of going for a run, take a walk, for example.

• Don't exercise if your signs and symptoms are "below the neck," such as chest congestion, a hacking cough or upset stomach.

• Don't exercise with people if you have COVID-19 or other contagious illnesses.

• Don't exercise if you have a fever, fatigue or widespread muscle aches.

Let your body be your guide. If you feel miserable, take a break. A few days off from exercise when you're sick shouldn't affect your performance. Resume your normal workout routine gradually as you begin to feel better. Check with your doctor if you aren't sure whether it's OK to exercise.”

3) For your mind

Feeling ill can cause you to feel quite stressful. The CDC website suggests these things to manage the stress caused by illness and the pandemic: “Take breaks from news stories, including those on social media. It’s good to be informed, but constant information about the pandemic can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and computer screens for a while. Take care of your body: Get vaccinated and stay up to date on your COVID-19 vaccines. Eat plenty of fruits and vegetables, lean protein, whole grains, and fat–free or low–fat milk and milk products. Eating well also means limiting saturated fats, cholesterol, salt, and added sugars. Going to bed at the same time each night and getting up at the same time each morning, including on the weekends, can help you sleep better (seven or more hours per night for adults). Move more and sit less-every little bit of physical activity helps. You can start small and build up to 150 minutes a week that can be broken down to smaller amounts such as 20 to 30 minutes a day. Take deep breaths, stretch, or meditate. Limit alcohol intake. Choose not to drink, or drink in moderation by limiting consumption to one drink a day for women—two for men—on days that alcohol is consumed. Avoid using prescription drugs in ways other than prescribed, someone else’s prescription, or illegal drugs. Treatment is available and recovery starts with asking for help. Avoid smoking and the use of other tobacco products. People can and do quit smoking for good. Continue with regular health appointments, testing, and screening.”

Eliana Viali is a physiotherapist and can be emailed at [email protected] for further information.