|
12 Important Tips to Prevent Cold and Flu Infection
Since there are no known
cures for colds or the flu, prevention should be your goal. A proactive approach
to warding off colds and flu is apt to make your whole life healthier. The most
effective way to prevent flu, frankly, is to get a flu shot. It may not be
natural, but it works better than anything else. But there are other strategies
you can employ as well.
#1 Wash Your Hands
Most cold and flu viruses are spread by direct contact. Someone who has the flu
sneezes onto their hand, and then touches the telephone, the keyboard, a kitchen
glass. The germs can live for hours -- in some cases weeks -- only to be picked
up by the next person who touches the same object. So wash your hands often. If
no sink is available, rub your hands together very hard for a minute or so. That
also helps break up most of the cold germs.
#2 Don't Cover Your Sneezes and Coughs With Your Hands
Because germs and viruses cling to your bare hands, muffling coughs and sneezes
with your hands results in passing along your germs to others. When you feel a
sneeze or cough coming, use a tissue, then throw it away immediately. If you
don't have a tissue, turn your head away from people near you and cough into the
air.
#3 Don't Touch Your Face
Cold and flu viruses enter your body through the eyes, nose, or mouth. Touching
their faces is the major way people catch colds.
#4 Drink Plenty of
Fluids
Water flushes your system, washing out the poisons as it rehydrates you. A
typical, healthy adult needs eight 8-ounce glasses of fluids each day. How can
you tell if you're getting enough liquid? If the color of your urine runs close
to clear, you're getting enough. If it's deep yellow, you need more fluids.
#5 Take a Sauna
Researchers aren't clear about the exact role saunas play in prevention, but one
1989 German study found that people who steamed twice a week got half as many
colds as those who didn't. One theory: When you take a sauna you inhale air
hotter than 80 degrees, a temperature too hot for cold and flu viruses to
survive.
#6 Get Fresh Air
A regular dose of fresh air is important, especially in cold weather when
central heating dries you out and makes your body more vulnerable to cold and
flu viruses. Also, during cold weather more people stay indoors, which means
more germs are circulating in crowded, dry rooms.
#7 Do Aerobic Exercise
Regularly
Aerobic exercise speeds up the heart to pump larger quantities of blood, makes
you breathe faster to help transfer oxygen from your lungs to your blood, and
makes you sweat once your body heats up. These exercises help increase the
body's natural virus-killing cells.
#8 Eat Foods Containing
Phytochemicals
"Phyto" means plants, and the natural chemicals in plants give the vitamins in
food a supercharged boost. So put away the vitamin pill, and eat dark green,
red, and yellow vegetables and fruits.
#9 Eat Yogurt
Some studies have shown that eating a daily cup of low-fat yogurt can reduce
your susceptibility to colds by 25 percent. Researchers think the beneficial
bacteria in yogurt may stimulate production of immune system substances that
fight disease.
#10 Don't Smoke
Statistics show that heavy smokers get more severe colds and more frequent ones.
Even being around smoke profoundly zaps the immune system. Smoke dries out your
nasal passages and paralyzes cilia, the delicate hairs that line the mucous
membranes in your nose and lungs that sweep cold and flu viruses out of the
nasal passages. Experts contend that one cigarette can paralyze cilia for as
long as 30 to 40 minutes.
#11 Cut Alcohol
Consumption
Heavy alcohol use destroys the liver, the body's primary filtering system, which
means that germs of all kinds won't leave your body as fast. The result is,
heavier drinkers are more prone to initial infections as well as secondary
complications. Alcohol also dehydrates the body -- it actually takes more fluids
from your system than it puts in.
#12 Relax
If you can teach yourself to relax, you can activate your immune system on
demand. There's evidence that when you put your relaxation skills into action,
your interleukins -- leaders in the immune system response against cold and flu
viruses -- increase in the bloodstream. Train yourself to picture an image you
find pleasant or calming. Do this 30 minutes a day for several months. Keep in
mind, relaxation is a learnable skill, but it is not doing nothing. People who
try to relax, but are in fact bored, show no changes in blood chemicals.
Fitness programs: Ready
to get started?
Are you thinking about starting a fitness program? Good for
you! You're only five steps away from a healthier lifestyle.
Starting a fitness program may
be one of the best things you can do for your health. With your doctor's OK to
exercise, physical activity can reduce your risk of chronic disease, improve
your balance and coordination, help you lose weight — even improve your sleep
habits and self-esteem. And there's more good news. You can do it in just five
steps.
Step 1: Assess your
fitness level
You probably have some idea of
how fit you are. But assessing and recording baseline fitness scores can give
you benchmarks against which to measure your progress. To assess your aerobic
and muscular fitness, flexibility and body composition, consider recording:
§
Your pulse rate
before and after a one-mile walk
§
How long it takes to
walk one mile
§
How many push-ups
you can do at a time
§
How far you can
reach forward while seated on the floor with your legs in front of you
§
Your waist
circumference at the level of your navel
§
Your body mass index
Step 2: Design your
fitness program
It's easy to say that you'll
exercise every day. But you'll need a plan. As you design your fitness program,
keep these points in mind:
§
Consider your fitness goals.
Are you starting a fitness program to help lose weight? Or do you have another
motivation, such as preparing for a 5K race? Having clear goals can help you
gauge your progress.
§
Plan a logical progression of activity.
If you're just beginning to exercise, start cautiously and progress slowly. If
you have an injury or a medical condition, consult your doctor or a physical
therapist for help designing a fitness program that gradually improves your
range of motion, strength and endurance.
§
Think about how you'll build activity into your daily routine.
Finding time to exercise can be a challenge. To make it easier, schedule time to
exercise as you would any other appointment. Plan to watch your favorite show
while walking on the treadmill, or read while riding a stationary bike.
§
Plan to include different activities.
Different activities (cross-training) can keep exercise boredom at bay.
Cross-training also reduces your chances of injuring or overusing one specific
muscle or joint. Plan to alternate among activities that emphasize different
parts of your body, such as walking, swimming and strength training.
§
Allow time for recovery. Many people start exercising with frenzied zeal — working
out too long or too intensely — and give up when their muscles and joints become
sore or injured. Plan time between sessions for your body to rest and recover.
§
Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your
equipment
You'll probably start with
athletic shoes. Be sure to pick shoes designed for the activity you have in
mind.
If you're planning to invest in
exercise equipment, choose something that's practical, enjoyable and easy to
use. You may want to try out certain types of equipment at a fitness center
before investing in your own equipment. To stretch your exercise dollars,
consider buying used equipment. Or get creative. Make your own weights by
filling old socks with beans or pennies, or by partially filling a half-gallon
milk jug with water or sand.
Step 4: Get started
Now you're ready for action. As
you begin your fitness program, keep these tips in mind:
§
Start slowly and build up gradually.
Give yourself plenty of time to warm up and cool down with easy walking or
gentle stretching. Then speed up to a pace you can continue for five to 10
minutes without getting overly tired. If you can't carry on a conversation while
you exercise, you're probably pushing too hard. As your stamina improves,
increase the amount of time you exercise by one to five minutes per session. Aim
for at least 30 minutes of exercise most days of the week.
§
Break things up if you have to.
You don't have to do all your exercise at one time. Shorter but more frequent
sessions have aerobic benefits, too. Ten minutes of exercise three times a day
may fit into your schedule better than a single 30-minute session.
§
Be creative. Maybe your workout routine includes various activities, such as
walking, bicycling or rowing. But don't stop there. Take a weekend hike with
your family or spend an evening ballroom dancing.
§
Listen to your body. If you feel pain, shortness of breath, dizziness or
nausea, take a break. You may be pushing yourself too hard.
§
Be flexible. If you're not feeling good, give yourself permission to take a
day or two off.
Step 5: Monitor your
progress
Retake your personal fitness
assessment six weeks after you start your program and then again every three to
six months. You may notice that you need to increase the amount of time you
exercise in order to continue improving. Or you may be pleasantly surprised to
find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new
goals or try a new activity. Exercising with a friend or taking a class at a
fitness center may help, too.
Starting an exercise program is
an important decision. But it doesn't have to be an overwhelming one. By
planning carefully and pacing yourself, you can establish a healthy habit that
lasts a lifetime.
For more information on this topic visit
www.mayoclinic.com
Laughter is the Best Medicine…
The old saying “laughter is the best
medicine” definitely appears to be true when it comes to protecting your heart.
Research indicates that the ability to laugh – either naturally or as learned
behavior – should be added to healthy lifestyle along with regular exercise and
a proper diet. Laughter relieves stress, helping blood flow. When you laugh
heartily, every organ is being massaged, including your heart, lungs, and
digestive system. Headaches can just go away. When you laugh, endorphins
released make you feel this elation. It makes those big decisions seem so much
less important. Here are some ways to incorporate humor into your everyday life:
1. Visit TV Land on the television and watch an old comedy like “The Andy
Griffith Show” “M.A.S.H.” or “Good Times”.
2. Rent a funny video.
3. Add comedy to your commute. Rent a funny audiotape. Turn off the cell phone.
4. Start a humor library. Post funny cartoons, cards, and calendars on your
walls and refrigerator so you can have a good laugh when you look at them.
5. Laugh with others. People laugh more with other people.
6. Find humor in seemingly ordinary, everyday things. Squirrels are natural
comedians.
7. Remember a funny moment. Go through your family albums.
8. Laugh at yourself. Act silly. Laughter is contagious.
9. Learn to play. Play a board game with your kids or “fetch” with your dog.
10. Visit a zoo and watch the monkeys.
Just appreciate the importance of laughter. After all, laughter is a gift from
God.
The following are some jokes shared at Holy
Humor Sunday on April 23, 2006:
• The Sunday school teacher was
carefully explaining the story of Elijah the Prophet and the false prophets of
Baal. She explained how Elijah built the altar, put wood upon it, cut the steer
in pieces, and laid it upon the altar. And then, Elijah commanded the people of
God to fill four barrels of water and pour it over the altar. He had them do
this four times.
“Now,” said the teacher, “can anyone in the class tell me why the Lord would
have Elijah pour water over the steer on the altar?”
A little girl in the back of the room started waving her hand, “I know! I know!”
She said, “To make the gravy!”
• Three friends from the local congregation were asked, “When you’re in your
casket, and friends and congregation members are mourning over you, what would
you like them to say?” Artie said, “I would like them to say I was a wonderful
husband, a fine spiritual leader, and a great family man.” Merle commented, “I
would like them to say I was a wonderful teacher and servant of God who made a
huge difference in people’s lives.” Don said, “I’d like them to say, “Look! He’s
moving!”
• On the first day of school, about midmorning, the kindergarten teacher said,
“If anyone has to go to the bathroom, hold up two fingers.” A little voice from
the back of the room asked, “How will that help?”
• I love this one. Smith climbs to the top of Mt. Sinai to get close enough to
talk to God. Looking up, he asks the Lord, “God, what does a million years mean
to you?” The Lord replies, “A minute.” Smith asks, “And what does a million
dollars mean to you?” The Lord replies, “A penny.” Smith asks, “Can I have a
penny?” The Lord replies, “In a minute.”
• A three-year-old boy went with his dad to see a litter of kittens. On
returning home, he breathlessly informed his mother, “There were two boy kittens
and two girl kittens.” “How did you know?” his mother asked. “Daddy picked them
up and looked underneath,” he replied. “I think it’s printed on the bottom.”
• THE BLESSING
My wife invited some people to dinner. At the table, she turned to our six-year-
old daughter and said, “Would you like to say the blessing?” “I wouldn’t know
what to say,” she replied. “Just say what you hear Mommy say,” my wife said. Our
daughter bowed her head and said, “Dear Lord, why on earth did I invite all
theses people to dinner?”
● DID NOAH FISH
A Sunday school teacher asked, “Johnny, do you think Noah did a lot of fishing
when he was on the Ark?” “No,” replied Johnny. “How could he, with just two
worms.”
● THE LORD IS MY SHEPHERD
A Sunday school teacher decided to have her young class memorize one of the most
quoted passages in the Bible; Psalm 23. She gave the youngsters a month to learn
the verse. Little Rick was excited about the task – but, he just couldn’t
remember the Psalm. After much practice, he could barely get past the first
line. On the day that the kids were scheduled to recite Psalm 23 in front of the
congregation, Ricky was so nervous. When it was his turn, he stepped up to the
microphone and said proudly, “The Lord is my Shepherd, and that’s all I need to
know.”
| 
