5 little actions to help you stay healthy in the city

When it comes to catching a cold on the bus or train, it really is a numbers game. Many disease-causing bacteria can spread up to four metres and remain alive in the air for up to 45 minutes following coughs and sneezes².

Short of living in a bubble, what can you do? Standing during your commute may be unpleasant, but if you must, then research³ shows there are far fewer germs on ceiling poles than on vertical poles on public transport. Work those leg muscles! Once you’ve arrived at your destination, try not to touch your face if you’ve been in contact with surfaces on the trains, buses or escalators, as this is the easiest way for viruses to spread.

Whatever your chosen beverage—gin and tonic, iced tea, or simply sparkling water—a slice of citrus is typically offered as a standard garnish. But beware: Fruit wedges in or on your glass could be a recipe for disaster. You don’t know the history of the lemon, lime, or the hands that have touched it before it arrived in front of you. Do you fully trust the restaurant or bar to wash their fruits thoroughly?

Plus, research⁴ into the rate of bacterial transfer to lemons has uncovered that lemons contaminated with the E. coli bacteria then left at room temperature for 24 hours had an increased bacterial population, so you may wish to pass on your citrus garnish unless you know where it came from.

Rather surprisingly, a 2017 study⁵ in hand washing found cold water to be as effective as hot water for killing germs, though it must be noted that the researchers limited their study to the E. coli bacteria. Bupa Global also recommends doubling the time you take to wash your hands—30 seconds rather than the usual 15—as it’s far more effective for protecting yourself against infections like the flu. Health advice from Hong Kong’s government recommends 20 seconds, which we think is a good mid-point.

Wherever you wash, just remember that when you turned those taps on, your hands weren’t clean. To turn them off hygienically, grab a paper towel or tissue to prevent your hands touching the dirty taps again.

It’s a golden rule for all urbanites: Stay hydrated in the hot summer months by making sure you always have a water bottle with you. But you should be wise about your chosen vessel. Opting for a reusable water bottle, even one specifically designed for everyday use, can arguably be a one-way ticket to sickness.

A team of testers⁶ swabbed bottles that had been repeatedly used by an athlete over the course of a week. They found that slide- and squeeze-top bottles were crawling with the most bacteria, and even said that drinking from the latter was as unhygienic as eating a meal from your pet's food bowl.

In fact, 60 percent of the germs found on the bottles were associated with human illnesses. So if the thought of purchasing a new bottle every day seems too guilt-inducing or indulgent, choose the straw-top option, as these were found to carry the least harmful germs. Also, opt for smooth stainless steel over plastic, and always wash the bottle thoroughly after every use.

Struggling with asthma or breathing difficulties? Paying attention to where you sit in the office could help. Experts advise that photocopiers and laser printers create ozone gas as they work, which has been found to cause sore eyes, headaches, and respiratory irritation. Additionally, the toner used in the machines isn’t great for you either⁷. So if you can smell a chemical-like odour from where you’re sitting, definitely think about relocating.