Analysis: While there is some overlap, there are a few key symptoms to help you distinguish between a cold and a flu
The flu season has started early this year, and all indications are that it's going be a bad one. However, there's often a lot of confusion when it comes to distinguishing between what's actually the flu and what's the common cold.
How symptoms compare
Although there are several overlapping symptoms, there are a few key symptoms that can help you distinguish between colds and flu.
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A cough is the most common crossover symptom between a cold and the flu. Other symptoms, such as a sore throat, sneezing or a runny nose, can sometimes happen with the flu – though it's less common. Likewise, chills, fatigue and body aches – which are common with the flu – can sometimes occur in people who have a cold, though this is less typical.
Supporting your immune system
Since no one wants to be struck down by a cold or the flu, the best thing you can to to prevent symptoms is boost your immune system using science-backed strategies:
Bolster your gut: A diet rich in amino acids, vitamins, minerals and fibre is crucial for both your immune system as these are the essential building blocks of immune cells. A Mediterranean-style diet is shown to be beneficial for the immune system for this reason. This diet contains plenty of fruits, vegetables, whole grains, nuts and seeds, and protein sources like fish, meat or plant-based alternatives. Additionally, consider incorporating probiotics to support your immune health – especially specific blends containing Lactobacillus or Bifidobacterium, which may potentially benefit immune response and reduce infection severity.
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From RTÉ Radio 1's News at One, steep rise in the number of reported flu cases
Avoid smoking and alcohol: Smoking and excessive alcohol consumption are both shown to weaken immune defences. Even just five or six drinks on a night out can suppress the immune system for up to 24 hours.
Prioritise sleep: Sleep is important for maintaining immune function as it reduces inflammation in the body. Aim to get more at least seven hours a night. Less than this may increase your likelihood of suffering from common illnesses.
Manage stress: The stress hormone cortisol negatively affects immune cells, altering their function. It also increases histamine levels in the bloodstream, worsening allergy symptoms. Practicing mindfulness may help manage your stress – and boost your immune system.
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From RTÉ Radio 1's Morning Ireland, paediatrician Dr Paddy Fitzpatrick from Children's Health Ireland, discusses the surge in flu cases among children
Exercise: Moderate-intensity physical activity (such as a brisk walk or ballroom dancing) can improve your immune response. But it's important to strike the right balance as long, intense exercise without rest between workouts can actually worsen immune function. According to some data, this decrease can happen after only 90 minutes of moderate- to high-intensity physical activity.
Get your jab: Vaccination is vital. But since you can only vaccinate yourself against the influenza virus, other preventive measures – such as washing your hands and wearing a mask in busy, indoor spaces – can protect you against both colds and the flu.
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Based on a piece for RTÉ Brainstorm by Samuel J. White, Senior Lecturer in Genetic Immunology at Nottingham Trent University, and Philippe B. Wilson, Professor of One Health at Nottingham Trent University.
The views expressed here are those of the author and do not represent or reflect the views of RTÉ
