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Tuesday, October 13, 2026
Dutch Fitness Rotterdam

I'm the Master of Winter Sniffles – and I Can Reveal Tips for Staying Healthy

At this point the previous year, I found myself on a TV programme in the company of three performers. There was a rapper of Ghanaian heritage, a big pop star, and an acclaimed classical singer. It was deep midwinter. The previous evening, I’d been at an old friend’s 60th birthday, packed into a local bar's party area somewhere in Surrey. It was an enjoyable evening, but now, to break the silence, I wondered ways to dodge the common cold as numerous attendees were contributing to a chorus of sniffles and coughs. By the way, why do certain individuals blow their noses so loudly, and others don’t? Something to explore later.

The Reaction of the Three Performers

At mention of my night out, this trio of troubadours in the waiting area responded in two ways. To begin with, they shrunk away from me slightly. Secondly, they launched into an animated conversation on how to avoid catching colds and this naturally enough given their line of work was something of an obsession for them. I get that, but I'm also deeply invested – I must avoid colds at all costs as my symptoms are harsher than most. I don’t have a medical certificate to confirm this, yet I'm certain it's factual. My colds last longer. I experience worse nasal blockage, my throat feels rougher, my coughs are harsher, more persistent and seem infinite. My family, familiar with the early throat signs which herald the coming storm, often shoo me away or leave themselves. Back when I presented football on ITV, my teammates behind the scenes grew attuned to the warning signs. “Cans off!” the director would shout to the staff prior to me blasting their ears, overloading their audio gear.

Managing Blocked Noses

Regarding my nasal issues, don't get me started. Sprays, drops, including the intense vapor from heated brandy my mum prescribes … they all work for a while until they fail. Nothing is quite as sad as the sound of a Birmingham accent spoken without the benefit of air passing through the nostrils. In other words, it sounds a bit nasally restricted at the best of times. On the plus side, it draws pity, though that's not necessarily beneficial. When I started college, separated from family care, the cleaning staff at our accommodation felt sorry for me. “I have the perfect solution, you dear. I’ll be back in a minute.” She was extremely kind, distinctly Irish, and adamant that I consume the uncooked, peeled onion she presented to me. She stood and watched me do so. Kind soul. Didn’t achieve anything, unfortunately, other than causing digestive turmoil and creating bad breath.

The Singer’s Cold Avoidance Regime

Therefore, I loathe winter illnesses and am convinced prevention beats cure that whether folk remedies or not, are ineffective. I paid close attention then along with the rapper and the pop star while she explained her health practices. With forthcoming bookings to sing for her supper over Christmas, she approached it with great diligence. She directed us to use hand gel hourly all winter long as far as I could deduce plus, there were special precautions required when it came to parties and what not. Before any event, she recommended a couple of blasts of a nasal spray into both nostrils – whether you felt a cold coming or not. Drastic. I appreciated it. And, listen to this, she required a repeat application post-event with more spray of the same stuff.

What Happened Next

I followed suit. And I must admit I didn't sniffle all winter. There were drawbacks: the countless bottles of First Defence I bought, lost, reacquired, rediscovered, and more. And that dispiriting moment you realise you’ve sat on the little vessel of hand gel stored in your pocket and it’s now splurging everywhere. Nevertheless, an acceptable trade-off. With winter returning, I’m re-armed to the teeth with the mezzo-soprano’s recommended ordnance. I’m ready for battle.

AH
About the author

Amber Hall

A certified fitness coach with over a decade of experience in strength training and nutrition coaching.

Dutch Fitness Rotterdam

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