Uh, oh... It's Flu and Cold Season (again!)
Sneezing, coughing, stuffy, runny nose, achy body, headache, groggy and down right miserable is how over 20% of the American population will be feeling this winter (although some days it seems like everyone has a cold!). Over 200 viruses can be the cause of the common cold but you don't have to suffer (or at least not for long...). There are simple ways to help ease or eliminate symptoms of the common cold:
Get Those ZZZZZZZZs!
Sleep releases the hormone "cortisol" which stimulates the cells that boost the immune system.
How much should you get? Average adult needs at least 7 hours of undisturbed sleep, whereas the average teen needs more (think of your teen as a newborn baby in this case). Less sleeps makes you 3x more likely to get sick.
How to get a good night's rest? Turn OFF those cell phones, TVs, computers, iPods, etc. Cool temps, less or no light and removal of static producing gadgets will help ensure an uninterrupted night's sleep. If you do need background noise, try the use of a fan (helps to improve air flow, too) or white noise sound machine.
Hot and COLD Showers!
Temperature fluctuations jump-start your immune system. Hot streams for 30 seconds, then cold for 10 seconds. Repeat this 3x. Steamy showers prevent cold-causing bugs from living in your nose.
Speaking of noses...
Nasal rinses through the use of a neti pot or irrigator help to cleanse the nasal passages with a saltwater solution. They sweep out bacteria, viruses, and irritants from the respiratory tract . Some saline nasal sprays offer similar benefits.
Your Phys. Ed. Teacher Was Right: EXERCISE, EXERCISE, EXERCISE!
30-90 Minutes most days will help to increase one's immune function while reducing your chance of getting a cold. Remember, though, as with most things, MODERATION is key. Too much exercise may actually CAUSE a cold!*
* Appalachian State University, Boone, N. Carolina research as published on RealSimple.com 12/13/10
Eat Your Vitamins!
Vitamin D regulates your immune system but only if you eat the correct amount. The average person needs to have 1000 IU (international units) per day. The best way to get Vit D? Drink lots of milk, eat fatty fish (salmon) or move to a sunny climate :)
Zinc - Helps to support and enhance your immune system. It's most often found in baked beans, pumpkin seeds, and zinc-fortified cereals but if you can splurge, endulge in some zinc-filled oysters. Just make sure you get 8 milligrams per day to be beneficial.
Last, but certainly the easiest to follow...
WASH THOSE HANDS!
No need to sanitize when a simple, but thorough, soapy with warm water hand washing will do! Sing "Happy Birthday" to yourself while you scrub to ensure that you've done it long enough to kill off most bacteria.
Disclaimer: Information provided should not be substituted for directive or advice by a medical professional.
Sneezing, coughing, stuffy, runny nose, achy body, headache, groggy and down right miserable is how over 20% of the American population will be feeling this winter (although some days it seems like everyone has a cold!). Over 200 viruses can be the cause of the common cold but you don't have to suffer (or at least not for long...). There are simple ways to help ease or eliminate symptoms of the common cold:
Get Those ZZZZZZZZs!
Sleep releases the hormone "cortisol" which stimulates the cells that boost the immune system.
How much should you get? Average adult needs at least 7 hours of undisturbed sleep, whereas the average teen needs more (think of your teen as a newborn baby in this case). Less sleeps makes you 3x more likely to get sick.
How to get a good night's rest? Turn OFF those cell phones, TVs, computers, iPods, etc. Cool temps, less or no light and removal of static producing gadgets will help ensure an uninterrupted night's sleep. If you do need background noise, try the use of a fan (helps to improve air flow, too) or white noise sound machine.
Hot and COLD Showers!
Temperature fluctuations jump-start your immune system. Hot streams for 30 seconds, then cold for 10 seconds. Repeat this 3x. Steamy showers prevent cold-causing bugs from living in your nose.
Speaking of noses...
Nasal rinses through the use of a neti pot or irrigator help to cleanse the nasal passages with a saltwater solution. They sweep out bacteria, viruses, and irritants from the respiratory tract . Some saline nasal sprays offer similar benefits.
Your Phys. Ed. Teacher Was Right: EXERCISE, EXERCISE, EXERCISE!
30-90 Minutes most days will help to increase one's immune function while reducing your chance of getting a cold. Remember, though, as with most things, MODERATION is key. Too much exercise may actually CAUSE a cold!*
* Appalachian State University, Boone, N. Carolina research as published on RealSimple.com 12/13/10
Eat Your Vitamins!
Vitamin D regulates your immune system but only if you eat the correct amount. The average person needs to have 1000 IU (international units) per day. The best way to get Vit D? Drink lots of milk, eat fatty fish (salmon) or move to a sunny climate :)
Zinc - Helps to support and enhance your immune system. It's most often found in baked beans, pumpkin seeds, and zinc-fortified cereals but if you can splurge, endulge in some zinc-filled oysters. Just make sure you get 8 milligrams per day to be beneficial.
Last, but certainly the easiest to follow...
WASH THOSE HANDS!
No need to sanitize when a simple, but thorough, soapy with warm water hand washing will do! Sing "Happy Birthday" to yourself while you scrub to ensure that you've done it long enough to kill off most bacteria.
Disclaimer: Information provided should not be substituted for directive or advice by a medical professional.