I received the information below through an internal work email -- it is interesting and may be beneficial for you this winter...
Staying Well in the Cold Season
Stronger immunity - the big chill for cold and flu germs
Here are 6 simple ways to strengthen your germ-fighting defenses:
1. Get enough rest.
Most of us need 7-8 hours of sound sleep every day to revitalize our immune systems. As you sleep, the disease-fighting forces in your body can rebuild their defense to vigorous levels.
2. Get enough relaxation.
In tests, deep breathing and relaxing have been shown to boost immunity. Studies show chronic stress can make you more prone to colds.
3. Get moving.
Regular moderate exercise may build long-term immune power. It appears to increase the activity of killer cells, which defend against tumors and viruses.
4. Get key nutrients.
Do you often skip meals or fail to eat at least 5 servings of fruit and vegetables daily? If so, you could be missing key nutrients essential to maintaining optimum immunity.
5. Get off tobacco.
Smokers are susceptible to frequent viral illness which can develop into bronchitis or pneumonia.
6. Get a flu shot every fall.
This shot protects against influenza and is recommended for anyone who smokes, is over age 49, is in regular contact with the public or children, has serious medical conditions, or just wants to avoid the flu. Wash Up! Cold and flu viruses can be spread from coughs and sneezes. But we pick up most germs from the objects we touch and share - pens, papers, utensils, the telephone, countertops and door handles - which then travel from hands to mouth, eyes or nose.
The best defense? Wash your hands often and completely. Scrub for 20-30 seconds with warm water and lots of soapy lather. Be sure to wash your bacteria-laden fingernails and the creases between your fingers. Thoroughly rinse and dry well.
AND keep your hands away from your eyes, mouth and nose!
Over-The-Counter Cures?
Providers generally do not recommend multi-symptom cold/flu remedies available over the counter. These solutions typically contain some combination of pain reliever, decongestant, expectorant, antihistamine and cough suppressant. You are likely to get one or more medications you don't need - along with their side effects and complications that may suppress your immunity. Instead, choose individual remedies tailored to the symptoms that bother you the most.
Blow Off Your Virus
Most adults will suffer one or more colds and the flu every year. You can usually speed your recovery with extra bed rest - try to sleep longer than normal or stay in bed for at least a day.
Self-Care to the Rescue
If you use over-the-counter medications, consider a medicated nasal spray or oral decongestant, dextromethorphan for cough, and an analgesic pain reliever for headache and body aches.
Non-drug remedies that may ease a sore throat or cough: salt-water gargle (1/4 tsp/1ml salt in 8 oz/250ml of warm water), hot tea with honey or chicken soup.
Dry air irritates the throat and nasal passages. Drink plenty of fluids. Humidifiers and warm, steamy showers help relieve congestion and moisten your airways.
The effect of vitamin C on colds is under debate: Some believe it reduces the severity and duration of symptoms, but clinical studies don't show this.
Colds and flu are not relieved by antibiotics, which are for bacterial infections such as strep throat.
You are likely to spread your cold or flu to others if you:
Have a temperature of 100°F/38°C or higher.
Are in the first few days of a cold or flu, when you are most contagious.
Are coughing and sneezing a lot.
What's Bugging You? Cold or Flu?
| Symptoms |
Cold |
Flu |
| Fever |
Rare |
100.4° F/38° C-104° F/40° C; lasts 3-4 days |
| Body aches |
Mild |
Usual, often severe |
| Fatigue or weakness |
Very mild |
Usual, often severe |
| Congested or runny nose |
Common |
Sometimes |
| Sneezing |
Usual |
Sometimes |
| Sore throat |
Common |
Sometimes |
| Chest pain or cough |
Mild to moderate |
Common, can become severe |
Source: National Institute of Allergy and Infectious Diseases
When to Call Your Provider:
Temperature exceeds 102°F/38.9°C after 48 hours.
Sore throat persists for more than 2 days or makes swallowing difficult.
Coughing lasts beyond 10 days or is accompanied by chest pain or difficult breathing.
Nasal discharge turns or stays green or brown.
Persistent pain in ear, glands, neck or sinuses.
Reprinted with permission from Personal Best health publications produced by Scott Publishing, Inc., Edmonds, WA 98020.
