The Importance of Sleep to Help Your Body Fight Colds and Flu This Season

Can you recall a time in your life when you didn’t get enough sleep? For many of us, this happens from time to time. We’re staying up late to study for finals in school. Or how about those many sleepless nights after welcoming a newborn. Or maybe you suffer from the occasional bout of insomnia. Think back on one of those times. Chances are that those were also times when you were more likely to catch a cold or come down with the flu or a stomach bug. 

 

On the flip side, making sure you get plenty of quality sleep can serve as a sort of insurance policy. It strengthens your immune system and helps your body fight off any type of infection or threat that comes its way. In addition, your body will be able to heal itself faster should you come down with something if you get plenty of rest. That’s why your doctor often orders plenty of rest and fluids when you have a cold. 

 

But why exactly is sleep so important both to boost the immune system to avoid getting sick in the first place - and during the recovery period, should you come down with something? Your immune system uses antibodies to fight an infection. At the end of the day, it works the same whether you’re preventing an infection from taking hold or fighting one off that’s taken enough of a hold to make you feel sick. These antibodies stick to the virus and affect cells, rendering them ineffective. The virus-antibody combo can then be eliminated, which is why it is important that you drink plenty of fluids. It makes it easier for your body to flush them out. 

 

This still doesn’t explain the role of sleep, does it? I’m getting there. Your body produces antibodies more effectively while you sleep. I’m no scientist, but I’m sure it has something to do with the fact that your body isn’t busy doing everything else it has to do as you move about your day, running around, eating, getting that papercut that requires additional resources… you get the idea. While you are asleep, your immune system can work more efficiently at producing antibodies and deploying them throughout the body to fight the infection. 

 

Keep this in mind the next time you’re tempted to burn the candles from both ends, and use it as motivation to stay home and take a nap instead of heading into work when you’re coming down with something. 

Stay Healthy Through Good Diet and Exercise

One of the most important things you can do to avoid getting sick - and not just from cold and flu, but anything else out there that’s contagious - is keep your body as strong and healthy as possible. One of the best ways to do that is to eat a healthy diet and get some sort of daily exercise. Here’s what that may look like. 

 

Tips for Eating Healthy

 

Improving your diet to eat healthier can seem like a challenge. There’s a lot you can do. The key is to start and make small improvements as you go along. A great place to start is by cutting out sugar and processed foods. Replace them with whole foods options where you can. Have an apple instead of a candy bar when you need a snack. Fix some scrambled eggs instead of pouring a bowl of sugary cereal in the morning. Skip the fast food burger and fix a salad to take to lunch. You get the idea. 

 

From there, I would encourage you to add more fresh fruits and vegetables. Try something new. A new piece of produce, a new healthy recipe, a new way to cook your favorite foods in a healthier way. Experiment and don't be surprised if your tastes change over time. A baked sweet potato will start to taste better while soggy burgers will start to lose their appeal. 

 

Simple Ways to Sneak More Exercise into Your Day 

 

The key to regular exercise is to create a few habits. An easy way to start is to incorporate a brisk daily walk. Something as simple as a stroll after dinner or first thing in the morning can contribute to a healthy body. Another option many find helpful is to wear a pedometer or fitness tracker. Monitor your daily step count for a few days and then start to increase it until you get to the recommended 10,000 steps - or challenge yourself to do even more. 

 

Keep your bones strong and improve your overall fitness by adding some simple weightlifting routines. You don’t need any fancy equipment. Use your body weight for resistance and grab some cans to use as weights. Of course, if you’re feeling motivated, you may also choose to join a gym or hire a personal trainer to help you get into a good workout routine. 

 

Between the healthy food you’re eating and the exercise you’re getting, you’ll start to feel better, get stronger, and become healthier. As a result, your immune system will be in a better position to protect you from whatever cold and flu season sends your way. 

Avoid Getting Sick by Keeping Your Distance

There are quite a few things you can do to avoid coming down with the flu or catching one of those nasty colds this year. Yes, you can and probably should get a flu shot. Get plenty of sleep, eat a healthy diet, and exercise regularly. The healthier your body, the stronger your immune system. Another important preventative measure is washing your hands. But don’t stop there.

 

As much as possible, keep your distance from people who are coughing and sneezing. Turns out that the average cold or flu virus only travels about six feet through the air. That means if you can keep a little bit of distance between yourself and anyone that looks like they are sick, you improve your chances of staying healthy. 

 

Of course, that’s easier said than done. Sometimes we end up stuck in meetings with sick coworkers who didn’t stay home. Or we must brave public transportation. Or worst of all, we have to wait in a doctor’s waiting room or hospital. Wearing a mask and washing your hands will help. You should also do your best to keep that six-feet distance I mentioned earlier. Move a few seats if you can. Take a different route when you see someone with glassy eyes, or someone who’s showing any kinds of symptoms that indicate they may have a cold or the flu. 

 

Teach your loved ones to do the same. If they get sick, you will be surrounded by people who spent most of their day within close proximity of you, needing your help and physical attention. Eat a healthy diet and go out and exercise as a family. Boost your vitamin C intake during the winter months when cold and flu are most rampant. When they do get sick - it happens - do your best to protect yourself. Wash your hands and try to avoid getting coughed or sneezed on. I know, easier said than done, but do what you can. 

 

Last but not least, use your influence to encourage others to stay home when they are sick. Lead by example. Stay home from the office and avoid heading out to the store when you’re sick. If you have to venture out, keep your distance and wear a mask. Don’t sneeze or cough into your hands. Use hand sanitizer before touching common use items like the keypad at the grocery store and the likes. Keep your kids home from school. Spread the message of the importance of staying home when sick to get others to do the same. 

3 Simple Ways to Boost Your Immune System This Winter

We all have times when we could use a little extra boost to our immune system. Cold and flu season are certainly part of that time, or the long winter weeks when we’re stuck inside and more likely to catch something. It’s also important anytime you board a plane or when your kids start school. Here are three simple things you can do daily to strengthen your immune system. Which brings up a good point: For best results, implement daily. Let’s start. 

 

Eat Plenty of Fresh Fruits and Vegetables 

 

All systems of your body work best when they are properly fed. This includes your immune system. Stick to a mainly whole foods-based diet that includes plenty of fresh fruits and vegetables. If you feel like you might be a little under the weather or suspect that you may have come into contact with someone sick, increasing your intake of Vitamin C may help as well. Eat a few citrus fruits. Broccoli, cauliflower, and kale are other great options. 

 

Avoid eating processed foods. It takes a lot of time and effort to digest them and you don’t want to weigh your body down with extra work when that energy could be used to boost your immune system, keep you from getting sick, or help you get well sooner. 

 

Get Some Exercise 

 

In addition to eating well, get out there and get regular exercise. For best results, work out in the fresh air. Something as simple as a daily quick walk can help you stay well and strengthen your body. It has the added benefit of helping you to de-stress. I don’t have to tell you that you’re more likely to get sick when you are stressed out. Use daily exercise to destress and stay well. It will also help you with the last way to boost your immune system. 

 

Make Time for Sleep 

 

This last tip is easy to skip over, yet it is the most important one for most of us and the one that can give your immune system a great boost. It’s getting enough sleep. Make the time to get seven to eight hours of sleep each night. Practice good sleep hygiene. Don’t let the word scare you. It means turning off your phone and other screens a few hours before bed. Keep your bedroom calm, quiet, and at a temperature that encourages sleep. It also includes establishing and sticking to a bedtime routine. As an added bonus, you’ll feel more energized for everything else you have to do all day. 

Good Hand Hygiene is Your Best Line of Defense Against Cold and Flu

With cold and flu season underway, and the pandemic scares of recent years, we all want to do what we can to avoid getting sick. Unlike bacterial infections that can quickly be cleared up with a round of antibiotics, with sicknesses caused by viruses like the flu or the common cold, you often have to ride it out. While there are medications that can help ease your symptoms, your immune system must fight the viral infection off. Why not take it easy on your body and do what you can to avoid catching it in the first place. 

 

Your first line of defense to avoid getting sick this year is simple - Wash Your Hands. That’s right. The simple act of washing your hands frequently with soap and hot water limits the spread of cold and flu viruses and your chance of coming down with them. Get in the habit of washing your hands whenever you’ve been out in public, and whenever you can throughout the workday. Wash them before you eat or drink food and when hot water and soap aren’t available, use an alcohol-based hand sanitizer. 

 

Why is this so important? Because you are more likely to pick those viruses up with your hands than any other way. Sure, having someone cough in your face doesn’t help, but your chances of getting the flu or coming down with the common cold thanks to contact with a handrail or doorknob are much higher. You pick the virus up by moving about your day. It could be touching the handle of a shopping cart or closing a door behind you. It’s now on your hands, which isn’t a big problem by itself. It can’t enter through the skin there. 

 

The problem arises when you touch your face. It happens a lot more than most of us are aware of. We touch our nose, rub our eyes, or get our fingers too close to our mouth when we eat or cough. The virus makes it to a mucous membrane in any of those areas and it’s right where it wants to be. 

That’s why it’s important to wash your hands. It isn’t some busy work that healthcare professionals give you to make you feel like there’s something you can do. It is your best line of defense. So, what are you waiting for? Go wash your hands. 

 

How To Protect Yourself From The Corona Virus

As of March 11^th, 2020, the Corona Virus (COVID-19) has been recognized as a worldwide pandemic. We have known about the virus ever since it hit China last month, but now that it is at your door you need to protect yourself. Identifying symptoms, too, is important so that you can get help and avoid infecting others.

 

Don’t Panic

 

It is important to stay calm and focused on reality. While this situation and the word pandemic are very scary, panic only minimizes our ability to think rationally. One of the greatest ways to curtail panic is with knowledge and awareness. 

 

Prepare

 

First, let’s talk about what you need in order to prepare. 

 

·      The main thing you might face is prolonged periods of quarantine. This has happened in China and Italy both, so it may happen to you. In the case of quarantine, you will have to stay inside your home.

·      According to the Center for Disease Control (CDC) there are some key things you can do to prepare (just in case):

o   “Create an emergency contact list.” This should include emergency contacts for neighbors, friends, family, your health care team, employers, schools and your local health department.

o   “Learn about your employer’s emergency operations plan.” Find out exactly what your plan covers as to sick leave, work from home possibilities and how your employer plans to deal with this outbreak. 

o   Most important, stay informed, look to credible sources for information about COVID-19 and reject gossip and hype, which only propagate panic and anxiety. 

 

Precautions

 

Let’s talk about what you can do to prevent getting the virus in the first place. 

According to the Center for Disease Control (CDC), clean your hands often for at least 20 seconds each wash. Definitely wash your hands after blowing your nose, coughing, or sneezing, or having been in a public place.

 

If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol. Soap and water are better than hand sanitizer if they are available, so please don’t stock pile hand sanitizer.

 

Clean your home well and regularly.

 

The CDC precautions continue, saying whenever possible avoid touching surfaces in public areas that are touched by many, such as doorknobs, handrails, and elevator buttons. Handshakes need to be postponed for now. You can use your sleeve or a tissue when you touch these. Wash your hands right after contact. 

 

Stay away from anyone you know who has a cold or flu symptoms. The World Health Organization recommends at least a 3-foot distance away from someone who is coughing or sneezing.

 

According to World Health Organization (WHO), you should follow safe respiratory hygiene. When sneezing or coughing, make sure to cover nose and mouth with either a bent elbow or tissue. Throw away all tissues right after use. This is because droplets spread virus by way of spores. 

 

Both the WHO and the CDC advise that if you are sick, stay home. Even when you don’t know if it is Corona or just a cold, it is better to stay home until you feel well again.

 

According to a medical professional who spoke with CNN on March 10, 2020, a 6-foot distance between people is a safe bet. 

 

Dr. William Schaffner, an internist and infectious disease specialist from Vanderbilt University told CNN on March 9, that the elderly and those with existing compromised health are best served by staying away from crowds, so for now postpone going to concerts, philharmonic and other places where large crowds gather in small spaces.

 

As of March 11, 2020, the authorities recommend not gathering in large crowds of 500 or more for everyone, hence the cancellation of sporting events around the US, including March Madness, the closing of Disneyland and the cancellation of various conventions. Respiratory infection spreads faster in poor ventilated areas and closed in settings.

 

Who Is At Highest Risk?

 

Older adults (Over 60) and those who have existing medical conditions including, lung disease, heart disease and diabetes will suffer the most and have the highest mortality rate if infected, according to the CDC. 

 

The director of the CDC's National Center for Immunization and Respiratory Diseases, Dr. Nancy Messonnier says, the highest risk of COVID-19 is for those over age 80 who have other medical conditions.

 

If you or someone you know fits into a high-risk category, stock up on groceries and any required medications, leave space between you and others, avoid crowds and travel, clean your hands and your house often, and stay home as much as possible.

 

Symptoms 

Normal Symptoms:

 

The CDC lists the following symptoms to look for, which are much like a cold: 

 

·      Fever

·      Cough

·      Shortness of breath 

 

If you have the normal symptoms, call your health care provider for an evaluation.

 

Emergency warning signs:

 

·      Difficulty breathing or shortness of breath

·      Persistent pain or pressure in the chest

·      New confusion or inability to arouse

·      Bluish face or lips

 

If you experience the emergency warning signs, seek medical assistance immediately.

 

(Source: https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html)

 

Obviously, if you have been in contact with someone who has been diagnosed with COVID-19 you should see your doctor or seek emergency services immediately to get tested and do not come into contact with others to prevent spread.

 

More Information and Resources

 

·      General hygiene and cleanliness along with correspondence with your health care provider will go a long way. 

·      Wash your hands for twenty seconds often, especially after touching things many others have touched. 

·      Clean your house regularly, especially high use surfaces. 

 

For more information on COVID-19, consult the CDC at https://www.cdc.gov/coronavirus/2019-ncov/index.html. 

 

World Health Organization - https://www.who.int/emergencies/diseases/novel-coronavirus-2019

Staying Calm And Centered In Times Of Corona Panic: Amazing At Home Activities To Get Started Today

As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it’s becoming increasingly more difficult to remain calm and not panic. 

 

We have been told by authorities to say in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with world outside. Try to limit how much news you watch, especially some of the overhyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere. 

 

You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you’ll have to take the necessary steps in reducing your stress and anxiety and promoting calmness while the virus runs its course. 

 

We’re going to go over three of the best ways that you can stay calm and centered in times of COVID-19 panic!

 

Meditation & Mindfulness

 

So, you’re anxious and stressed as a result of the rapid spread of Coronavirus. If you’ve never attempted meditation or any mindfulness techniques in the past, this is the perfect time to try them out and get some practice under your belt. 

 

According to the Mayo Clinic, meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health. Here’s what meditation can do for you.

 

●      Greater outlook on life (positivity)

●      Increased feelings of calmness

●      Greater self-awareness

●      Reduced levels of anxiety and stress.

●      Improved focus

 

The best part is: There are plenty of different types of meditation.

 

If you’re able to focus for long periods of time, you might want to try out guided meditations or visualization techniques. When you’re looking to stay more active while you’re quarantined, you can give yoga or Pilates a go!

 

Finding a Creative Outlet

 

You might be stuck in the house for the next few weeks, but that doesn’t mean you have to resort to going stir crazy. In fact, that’ll probably only increase your feelings of panic during such trying times!

 

This is a great time to try out some new (or old) creative hobbies. When you’re focused on building or creating something new, you’re reducing the amount of focus on the negativity surrounding you. That means creativity is a solid way of helping you to relax.

 

A creative outlet can be almost anything. Here are a few things you might want to try out (if you have the supplies in your home).

 

●      Painting, coloring, or drawing

●      Singing or playing musical instruments

●      Taking photos or videos of things you enjoy

●      Building something with things lying around the house

●      Writing

●      Puzzles 

●      Reading something and then writing an essay about it (yes, remember English 101 class?). This is a great way to take your mind off the world’s troubles.

 

Basically, the goal here is to find an activity or task that requires an intense amount of focus and makes you happy. You won’t even notice that you spent the last hour drawing your favorite cartoon character.

 

Giving Back & Helping Others

 

It’s completely natural to be fearful of the unknown but giving back to others can help you to tackle this fear once and for all. When you’re giving back to the community or helping those in need, you’ll be working to spread compassion and happiness rather than fear and anxiety.

 

With so many people sick or self-quarantined, most people aren’t permitted to leave the home. However, these individuals do still have needs that they now can’t meet on their own.

 

As long as you’re keeping your distance and not exposing anyone to the virus, you can deliver food and groceries or do things like their yard work. It’ll make you feel good about yourself while also helping those who need it! So, call your neighbors, post something on your Facebook to let those in need know you are available and how to get in contact.

 

Final Thoughts

 

You can’t do anything yourself when it comes to curing or stopping the spread of COVID-19, but there are things you can do that can reduce your panic and invoke an overwhelming sense of calmness.

 

By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you’ll be able to stay calm and centered, even now!

Finding Joy In Hard Times

 

As sure as the sun rises and sets each day, you will have periods in your life when things are just not going your way. In reality, life is basically a constant fluctuation of emotional highs and lows. 

 

While most of our time is spent in the fairly even, mundane state of emotional normalcy, this is broken up by the peaks of the best of times and unfortunately, the valleys when nothing is going right. 

 

While hardly anyone ever seeks information on how to deal with the best moments of their lives, handling the lows can be a difficult task. Today we live in very troubled times, a pandemic has taken over most of the world, and people are being affected in many profound and very real ways. 

 

Everything that surrounds getting through this pandemic is based in suffering and pain, its just the nature of the beast. Death, isolation, fear, facing the unknown and grief and loss can strip of us our joy and may lead to depression. 

 

While you cannot control what happens outside your door, you CAN control yourself. There are things you can do to maintain a positive and even joyful mindset.

 

In this discussion, we are going to talk about three tips for doing just that. 

 

Surround Yourself With The Right People

 

It is often said that we are the sum total of the five people we surround ourselves with most often. If that is the case, making sure you get the right people around you, especially when going through a difficult period, is critical to hold on to your joy. Often times when life is really beating us up, we retreat into the solitude of our home, wanting to throw the covers of our heads and be left alone with our thoughts. 

 

Make no mistake; sometimes periods of solitude are healthy and necessary. Right now, isolation is the norm as we fight a health crisis. However, when you find yourself in a really low spot, robbed of your joy, connecting with those who make you happy is mandatory. 

 

Although it may seem obvious in concept, avoiding people who have the opposite effect can sometimes be the real battle. Negative individuals are especially important to keep out of your life when you are already struggling to find joy in your current situation. 

 

You can stay connected during Shelter In Place orders, when you are isolating at home to prevent the spread of Covid-19. Technology has seen to that.

 

·      Face Time on iPhones and Video calls on Android

·      Skype

·      A simple phone call

·      Email

·      Text

·      Zoom and other video conferencing software can bring together friends and family while staying safe and following health official’s orders. 

·      Good old-fashioned letter writing 

 

Remember That Nothing Is Permanent 

 

“THIS TOO SHALL PASS”

 

Nothing in life is permanent. Fortunately, nothing in life is permanent! Let’s state that again, this will pass.

 

During periods of extreme happiness and joy, thinking about the temporary nature of each season in life is not something we like to dwell on.

 

On the contrary, keeping this truth in mind during the low times can be very beneficial. Whatever you are going through, no matter how bad it may be, it WILL pass. 

 

In fact, most of the difficult times you experience in life will end without any extra effort on your part. It is so easy to get into the mentality that we have to put forth an immense amount of effort to make something bad go away. 

 

Even though this is sometimes the case, most of the time, TIME is the only remedy for tough situations. If you want to maximize your joy during difficult times, remember that your situation is not the way things are, only the way they are RIGHT NOW. 

 

Base Your Happiness On Yourself

 

Since we have discussed how life is divided into highs and lows and the fact that nothing will lasts forever, this leads to another thing to keep in mind during the best AND the worst periods. 

 

If you want to have joy on a consistent basis, your joy absolutely cannot be dictated by your circumstances.

 

If you let every good thing that happens to you leave you soaring on cloud nine and every negative situation send you crashing to earth, you will go through life in a state of emotional exhaustion! Stable, consistent, sustainable joy can only be created and found within yourself. 

 

Life is far less about what happens to you than it is how you react to it. You are in charge of how you feel. Don’t fall into the routine of letting happiness get to your head and failure to your heart.