Winterize Yourself

We are more at risk in the winter, not so much of the colder weather, but due to the fact that people will tend to congregate in more enclosed places, giving the opportunity for bacteria and viruses to be spread more readily. The common cold is characterized as an upper respiratory tract infection that involves any or all the airways, such as the nose, paranasal passages, throat, larynx and possibly the trachea and bronchi. The common cold is caused by any of a 100 or more types of bacteria that have so far been identified, and there probably will be more in the future. Many types of viruses will cause influenza, or the flu as it is commonly called. Some viruses are more virulent than others, and these new virulent strains will erupt each year. They can originate in other countries and will generally find their way here from people arriving here, or people who travel to other countries. There are many misconceptions as to what causes the common cold or the flu. One such misconception is that when the body becomes chilled, that individual will end up with a cold or the flu. That is not so! Another misconception is that the individuals state of health and whether they are nutritionally challenged may be a causative factor. Although this scenario is more likely to have an impact, it is not the chief causative factor. This scenario also takes into consideration the individuals physical attributes, such as stress and fatigue, affecting the immune system, leaving the individual more susceptible to any of the rhinoviruses that they come into contact with.

Exposure to the rhinovirus is usually when the individual comes into contact with someone who already is infected. Being in crowded areas makes it more likely that there will someone who is affected, and is coughing and sneezing. Shaking hands with that individual or anyone else that, that individual has shaken hands with will just spread the bacterium or virus. Touching an object that has been touched by the infected individual, such as a doorknob will spread these germs. The onset of the infection (incubation period), may take one to three days after exposure. The symptoms may start with a tickle in the throat with some difficulty in swallowing. This will progress to sneezing, coughing and a runny nose. Fever is generally not a factor in adults affected by the common cold, but may be more of a factor in children who may have a temperature of 100 to 102 F. (38 to 39C). Should the child’s temperature rise above these levels, a healthcare professional should be seen. The common cold if not treated properly, and the individual continues their daily activities without taking the proper steps to fight this infection, my find themselves with a more serious condition. The cold can progress to a pharyngitis, laryngitis and tracheitis. If still not treated, further progression can affect the bronchi and lungs. At this stage, if still not treated, the individual may end up with pneumonia. The common cold will generally run its course in 7 to 10 days. By intervening, and with proper treatment, the course of the cold can be reduced by at least 3 days. This intervention and treatment will also determine the severity of the symptoms. The best course is prevention of the cold in the first place. We will discuss this and what should be done if the cold strikes in the “Health Hints” below.

Health Hints***

Prevention is generally the best course. Colds and Flu generally is spread in enclosed areas where people tend to gather, such as meetings, parties, movies, etc. That isn’t to say, that we have to be hermits. When in the company of others, we should refrain from contact with anyone that is coughing or sneezing. We should make an effort to keep from handling doorknobs, handrails or any such objects that an infected individual may have handled. Again, I am not suggesting we become paranoid, but a little caution can certainly go a long way. Shaking hands is generally the norm in our civilized society. I think the Native Americans had the right idea, where instead of shaking hands, they would extend their hands to hold each other’s arm. A simple change in such etiquette can prevent the spread of viruses and bacterium.

1. Washing your hands often and correctly is something that should come naturally. When to wash:

• After visiting the bathroom.
• After greeting others.
• After using the phone or other equipment that have been used by others.
• Before you handle and prepare food.
• After you finish handling food.
• When you have been handling your pet.
• After doing any household chores.
• After doing any garden or yard work.

2. How to wash your hands:

• First wet the hands under running water.
• Lather your hands well.
• Don’t let the running water wash the lather off.
• Work the lather around the front, back, between the fingers and under the nails for at least 15 seconds.
• Rinse the hands well under running water.
• Dry the hands with a clean towel or a paper towel.

3. Keep your hands away from your eyes, nose or mouth, and your face in general. This alone will prevent you from spreading any germs you may have come in contact with and entering your body.

4. Maintaining your health and a healthy immune system is a must.

5. Some individuals may have weakened immune systems and may need an additional boost to restore it to a degree where it will give them maximum protection against colds and the flu.

The secret to maintaining a healthy immune system entails the following actions:

• Starting with a healthy diet that includes plenty of fruits, vegetables, whole grains, nuts, fish and chicken.
• Do not overeat, especially fatty foods. Fats can have an adverse effect and reduce the efficiency of the immune system, placing you more at risk for colds.
• Have an exercise program that suits you, and one you can stay with. Doing your exercises at home can make you more apt to sticking with the program, because of its convenience. Check with your healthcare provider before starting any exercise program.
• Stay active physically and just don’t rely on your exercise alone.
• Keeping your mind sharp means mental exercises will sharpen your acuity and have a positive effect on your immune system.
• Avoid stress and stressful situations as much as possible, as stress can play havoc with your immune system.
• Get plenty of rest and that should include a good, restful nights’ sleep.
• Be sure to drink plenty of water and keep hydrated, especially during exercise session, and all through the day.

In addition to all the above suggestions, adding the proper vitamins and minerals will boost your immune system to function at it’s maximum performance, just as a well tuned and maintained automobile will. Most researchers are in agreement that a good multi-vitamin and mineral supplement should be taken at all ages. In 1970, Linus Pauling wrote the book, “Vitamin C And The Common Cold”. In later years he even proposed the value of vitamin C in combating the Flu, cardiovascular disease and cancer. He also believed in its properties for retarding the aging process. Later he added the B vitamins and vitamin E. Linus Pauling was a most respected scientist and researcher the world over. He won the Nobel Prize for chemistry in 1954 and again won the Nobel Prize for peace in 1962. Today, there is controversy among researchers as to the value of vitamin C in combating and the prevention of the common cold. I have been a believer and have taken vitamin C 500mg for over 57 years. Of course each individual must make their own choices, and if not sure should discuss it with their healthcare professional. Additional supplements should include the antioxidants, vitamins A, E and Beta Carotene. At the first sign of a cold, it may start with a tickle in the throat, take a 50 mg zinc lozenge 3 -5 times daily, and let it dissolve in your mouth. This can stop that cold in its tracks. If you have been exposed to a cold or flu, you may end up with as well. However, taking all the proper precautions and “Winterizing Yourself”, can be a great preventive, or at least minimize the effects.

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