Recent research suggests that in today’s economic slowdown, employees are choosing not to take sick days because they fear for their job security. We look at the dilemma now facing employees when they are ill and give you our top ten tips on how to beat the bugs so you can stay fit and healthy this winter.

You wake up on Monday morning with a throat like sandpaper, a head like a hammer and a nose streaming like a hose – what do you do? Dose yourself up with anti-flu drugs and force yourself into the office or pull the duvet over your head and try not to think about what your boss is saying about you?

We are all entitled to sick days, but in today’s uncertain jobs market, many of us feel under pressure to soldier on, stumbling into the office with a fistful of tissues and a pocketful of Daynurse to get you through the day. Indeed, the number of sick days taken by employees this year has fallen as employees are more fearful of their job security and would rather show their red-nosed, bleary-eyed faces at work than not show them at all.

Employees might be wise to keep up these appearances – albeit not so flattering ones – in the workplace because, according to research by The Chartered institute of Personnel and Development (CIPD), over 40% of employers use absence records as part of the redundancy selection criteria. When you think that the average cost per year of a sick employee costs £692, with the Confederation of British Industry (CBI) estimating that sick days costs businesses £11 billion a year, you can understand why sick days are something that employers are taking more seriously during the economic downturn.

But, as loyal and committed as it may seem to soldier on when you are genuinely feeling rotten, you can bet your colleagues won’t thank you for infecting them with your dreaded bugs! Besides, in some cases, it would be dangerous and extremely unwise to produce work that is sub-standard, created while on a cocktail of anti-flu drugs combined with a foggy head and cloudy judgement. No, sometimes, you simply have to stay at home and give in to the fact that you are ill and any company worth their weight will respect you for your decision.

Of course, better still, try not to get ill in the first place – all it takes is a few simple measures to look after yourself properly this winter and you’ll be the last person standing by the time it comes to this Christmas.

Follow our 10 top tips on how to beat the bug’s this winter:

1. Stay active – even though it’s the last thing you might feel like during the dark, winter months, regular exercise is crucial in keeping your immune levels topped up. A healthy body makes for a healthy mind, so stay strong by doing at least five half hour sessions of activity a week – even if it is walking to the shops and back.
2. Sleep well – new research suggests that we don’t actually need the eight hours a night we thought – it’s more the quality of sleep that’s important. This is the only time your body and mind recharges itself, so is vital in keeping your strength up. And, as my grandma used to say, every hour of sleep before midnight is worth two after midnight.
3. Eat properly – according to an old Chinese proverb, a bowl of porridge in the morning and a bowl of soup in the evening should see you through the winter ok. Porridge is indeed a great way to start the day, especially when topped with some flu-fighting berries, while soup is perfect winter fodder – full of vitamins and minerals and deliciously warming to the soul. Chicken soup is often cited as the best deterrent of winter colds.
4. Don’t stress – when we get stressed we weaken our immune system so it’s important to stay calm when under pressure. Remember to relax your shoulders and take deep breaths when you feel yourself tensing. Yoga, pilates and meditation are wonderful stress-relievers, and also count towards your quota of exercise – bargain!
5. Avoid alcohol – well, not entirely if you don’t want to, but just drink it in moderation. Alcohol – and smoking, which often goes hand in hand with drinking – also weaken our immune systems because they are essentially poisons to our body. Stick to the government guidelines of up to 21 units per week for men and 14 per week for women, and don’t binge at the weekends.
6. Switch off – this means everything! TVs, mobiles, washing machines, computers… and yourself. Allow peace and quiet into your life and reconnect with who you are. Our lives are so frantic that we often find ourselves being dictated to by machines and technology, all beeping and buzzing at us, demanding our attention. Allow yourself room to breathe – you’ll be grateful for it.
7. Discover a hobby – when all we do is work and sleep, our lives can become a little mundane and routine and that’s when our defence systems can be low. Spark an interest and bring some passion to your world by finding a new hobby that you can look forward to every week. The connection with a new interest and the new friendships it brings will keep your energy levels brimming.
8. Take multivitamins – you should be getting enough vitamins and minerals from a healthy varied diet, but it never hurts to keep yourself topped up in winter.
9. Get spicy – they’re red hot, slightly addictive and so good for you – the humble chilli should be your best friend this winter. Add it to soups, casseroles, stir fries or experiment with some delicious seasonal curries. Chilli not only speeds up metabolism, it contains vital ingredients that help boost your immune system. And if nothing else, you’ll be glad of the extra heat in winter.
10. Drink water – you should know the rules by now – eight glasses a day. But as well as containing vital minerals to help boost our immune system internally, some research suggests that water can boost our immune systems externally – if you’re brave enough, simply turn on the cold water for a few seconds at the end of your shower.

Are you more concerned about taking sick days now than you were this time last year? How often do you take sick days? How ill do you have to be before you take a sick day? Please leave your comments below.

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