In a recent video shared on his TikTok channel, renowned physician Dr. Amir Khan addressed the alarming rise in viral infections, including colds and flu, that have been affecting people across the UK. As the winter months draw near, many are noticing an increase in colds and other respiratory illnesses, leading to concerns about how best to protect oneself and others. Dr. Khan took this opportunity to stress a critical point: antibiotics are ineffective against viral infections. He reassured viewers that while doctors can do little against these viruses, individuals can take specific, proactive steps to bolster their immunity and reduce their chances of falling ill.
“Right now, we are witnessing high levels of viral infections circulating, and as healthcare professionals, we find ourselves somewhat limited in our ability to intervene appropriately,” Dr. Khan stated in his video. He emphasized that, in most cases, individuals’ immune systems are remarkably resilient and capable of fighting off colds and viruses. However, this doesn’t mean there’s nothing one can do to increase the odds of avoiding these ailments. Utilizing his medical expertise, Dr. Khan shared five essential tips that viewers could adopt to minimize their chances of catching the dreaded ‘lurgy.’
One of the first points Dr. Khan raised was the importance of personal hygiene, particularly hand washing. He referred to hand washing as a simple yet extraordinarily effective measure that everyone can implement. “It’s crucial to wash your hands frequently, especially before eating or preparing food and after using the bathroom,” he advised. “I shouldn’t have to say it, but it bears repeating. After wiping your nose or coming into close contact with someone who has a cold, washing your hands becomes especially important. It’s critical to understand that the primary mode of transmission for cold viruses is through droplets that can find their way onto your hands. Therefore, frequent hand washing cannot be overstated.”
To further elaborate on the need for personal hygiene, Dr. Khan emphasized the specific techniques that should be employed. Proper hand washing involves using soap and water, scrubbing all surfaces of the hands—including between the fingers and under the nails—for at least twenty seconds. If soap and water are unavailable, hand sanitizer with at least 60% alcohol can be an effective alternative, although Dr. Khan made it clear that it’s not a substitute for traditional washing. He also noted the importance of hand drying, as bacteria can thrive in damp environments. A clean towel or air dryer can help eliminate any remaining microbes.
Another critical aspect of preventing the spread of viruses—one that many people struggle with—is the habit of touching one’s face. As Dr. Khan pointed out, “Cold viruses often enter our bodies through our eyes, nose, or mouth. Avoiding touching your face can be incredibly challenging, especially since we tend to do it subconsciously.” He acknowledged that people often touch their faces as a result of habitual behavior or because it feels natural. However, he encouraged viewers to be mindful of this habit and to make a concerted effort to limit contact with their facial areas.
Dr. Khan explained that when our hands come into contact with surfaces that harbor viruses—including our phones, doorknobs, or communal spaces—the virus can transfer to our hands and then subsequently to our facial orifices. This makes it immensely important to break the cycle of transmission by keeping hands away from the facial area—especially when colds and other illnesses are at peak levels. He suggested being conscious of this habit, perhaps by wearing a bracelet or using a reminder on your phone that prompts you to refrain from touching your face.
In his video, Dr. Khan also addressed the significance of maintaining clean environments. “It’s not just about personal hygiene; we must also consider the shared spaces in our lives, like our homes and workplaces,” he explained. He noted that cold viruses can linger on common surfaces for hours or even days, making disinfecting and cleaning critical to reducing transmission. Surfaces such as doorknobs, light switches, and shared electronics should be cleaned regularly with disinfectant wipes or sprays.
He recommended setting up a routine cleaning schedule—perhaps weekly—for these commonly touched areas. For those living with others, communication about hygiene practices can help establish a culture of cleanliness, reinforcing the importance of wiping down surfaces after use. By ensuring that common areas are regularly disinfected, individuals not only protect themselves but also their families, roommates, and coworkers from potential illness.
Dr. Khan went on to discuss a topic that’s often overlooked in personal health—having good techniques for cleaning. He highlighted the importance of choosing the right cleaning products. Not all cleaning agents are effective against viruses, so ensuring that the products being used specify antiviral properties is crucial. Additionally, the method of application matters greatly; many people underestimate the importance of allowing disinfectants to sit on surfaces for a prescribed amount of time to effectively kill germs.
Employment of alcohol-based sanitizers was also covered, with Dr. Khan acknowledging that while soap and water are the best options, hand sanitizers can serve as a useful alternative when soap isn’t accessible. “In situations where soap and water are not available, alcohol-based hand sanitizers that contain at least 60% alcohol can kill many types of germs, including some viruses,” he explained. However, he cautioned that these are best used as a supplement to hand washing rather than a replacement.
The conversation shifted towards overall health and lifestyle choices, which Dr. Khan fused as essential elements in maintaining a robust immune system. A critical part of his messaging was about fostering daily habits that could bolster health and guard against viral infections. “It’s vital to prioritize your health through adequate sleep, proper nutrition, and regular physical activity,” he stated emphatically.
Dr. Khan elaborated that a well-rested body is better equipped to combat infections. During sleep, many of the body’s regenerative processes occur, including the production of cytokines, which serve crucial roles in immune response. He advocated for a consistent sleep schedule and emphasized that quality rest should never be sacrificed, especially when facing peaks in cold season.
When discussing nutrition, Dr. Khan highlighted the importance of consuming a balanced diet that includes a wide variety of nutrients. A diet rich in fruits, vegetables, whole grains, and lean proteins can have far-reaching benefits for immunity. He specifically pointed out the importance of vitamins A, C, E, and zinc, all of which play roles in immune function. Foods high in antioxidants—like fruits and vegetables—help combat oxidative stress, keeping our immune systems functioning optimally.
Moreover, he stressed the significance of hydration as another element supporting overall health. Proper hydration helps maintain all bodily systems, ensuring that the immune system can efficiently respond to potential threats. “Aim to drink plenty of water throughout the day, and consider foods with high water content as well,” he suggested.
Regular exercise, too, cannot be overlooked. Engaging in physical activity encourages good circulation, promoting the movement of immune cells throughout the body. Studies have shown that moderate exercise can enhance immune function by flushing bacteria out of the lungs and airways, reducing inflammation, and promoting the release of endorphins, which contribute to overall well-being. Dr. Khan advised people to incorporate regular, moderate exercise into their routines, such as walking, jogging, or even engaging in household chores.
Finally, Dr. Khan ended the discussion with a stern yet compassionate reminder regarding individuals who may already be suffering from colds or flu. “If you are feeling unwell, it’s critical to stay home,” he urged. He explained that no one wants to catch someone else’s cold, and being conscientious about one’s health can prevent further spread of viruses within the community. He reiterated that proper etiquette when feeling under the weather is to cover coughs and sneezes with tissues, dispose of them promptly, and wash hands immediately afterward.
By following this advice, individuals can not only protect themselves but also contribute to the well-being of their community. In an age where viral infections can spread rapidly and unpredictably, adopting these simple yet effective measures becomes increasingly crucial. As Dr. Khan concluded his video, he urged everyone to take these recommendations seriously, as they are foundational habits that can significantly reduce the spread of illnesses, especially during the colder months. By prioritizing hygiene, health, and consideration for others, we can create a healthier environment for everyone.