The average Briton suffers 4 colds a year, mostly but not exclusively in winter. High performance athletes have concerns as their immunity can be compromised and the effect of a cold can be disproportionally upsetting compared to average individuals.

Most colds are caused by Rhinoviruses and cause nasal discharge, sneezing coughing, sore throat and moderate gland swelling [large glandular swelling is unlikely to be a simple cold]. Colds rarely last longer than a week and any ”cold” lasting longer than 2 weeks needs assessed medically as it may have become a secondary bacterial infection such as Sinusitis or Bronchitis. Alternatively if not a secondary infection may indicate other problems such as allergy or unexplained Underperformance Syndrome.

Flu [Influenza] is a more serious viral infection that occurs sporadically but also occurs in an epidemic spreading rapidly and infecting large number of people. A major flu epidemic is widely predicted as being overdue. The symptoms of flu include the symptoms similar to a cold but with much more severe systemic effect with severe muscle, bone and joint aching, headache light irritation and major fatigue. Influenza is more likely to proceed to complications such as major chest infection.

Prevention of colds and flu includes avoiding contact with anyone with symptoms although this can be difficult as the time of maximum spread is just prior and immediately after onset of symptoms. Use of hand and/or handkerchief during coughing or sneezing is mandatory to reduce spread. Hand washing can help and in addition the institute supplies a foam hand sanitiser kept in the kitchen.  Keeping an individuals own immunity as strong as possible can be protective. Measures that can help are good quantity and quality of sleep. Adequate hydration and nutrition are also important.

The consensus recommendations for exercise when affected by a cold or flu:

 - If symptoms above the neck only such as nasal congestion, runny nose and mild sore throat then he or she can exercise at reduced level of intensity.

 - If symptoms below the neck such as chest congestion, dirty productive cough, aching bones or muscles, fever, shivering or chills, or pus on throat then it is very unwise to exercise.

The risks of exercise with the above symptoms include Viral Myocarditis [the virus invades the heart muscle causing significant damage]. Anecdotal evidence suggests there is also a risk of Post Viral Fatigue-prolonged period of ill health after the infection and many people believe that some people with Chronic Fatigue Syndrome [M.E.] i.e. over 6 months illness begins with exercising while under infection. Similarly, resumption of exercise post infection should be gradual and much reduced in intensity.

Treatment includes Paracetamol, Ibuprofen and now most British cold cures are safe from a doping offence but those that contain pseudoephadrine (eg. sudafed) can be a problem in competition testing and should be avoided in the 3 days prior to competition. Guidance from the UKSport's web site [http://www.uksport.gov.uk], http://www.didglobal.com, or Dr Brian Walker is wise.

Flu vaccine is available in Stirling [institute], Glasgow [Hampden], Aberdeen [Dr Judy Ross] and Edinburgh [FASIC].

Have an infection free New Year.

For more information on where to get your flu vaccination, click here.