Winter Cold and Flu Guide
Winter Get Well Guide
Courtesy of Prevention
Move more. University of South Carolina researchers discovered that men who got in 3 hours a day of moderate activity (the equivalent of walking briskly, climbing stairs, or playing tennis) were 35% less likely to catch a cold compared with those who did only 1 hour. The good news? You may not have to breathe hard every day: UCLA researchers have found that tai chi, the Chinese art of slow movements, meditation, and breathing, decreases the release of catecholamine, a neurotransmitter that dampens the immune system; in one study, three sessions a week for 4 months enhanced immune cell function by 45% in adults with shingles.
Wash your hands -- a lot. Researchers from the Naval Health Research Center in San Diego saw a decrease in respiratory illness of 45% from the previous year among 45,000 recruits who had been instructed to wash their hands at least five times a day (soap dispensers were installed and the students were lectured monthly on the importance of hand washing).
Similar results would be likely in schools, homes, and workplaces where regular hand washing is adopted, says William Schaffner, MD, chair of the preventive medicine department at Vanderbilt University School of Medicine. "I'm not talking about just before dinner," he adds. "We have a rule in my house: Anytime you walk in the door, you hang your coat and march to the sink to wash your hands." Such frequency may not be necessary for all families, but experts agree that simple soap-and-water hand washing is an easy and effective way to stay healthy year-round.
Turn in. Getting enough sleep is the most important thing to do this season, because any other precautions you take against cold or flu--the right food, supplements, even vaccinations--won't offer the same protection if your body's too tired to use them properly. University of Chicago researchers found that men who had slept only 4 hours a night for 1 week produced only half the amount of flu-fighting antibodies in their blood (jump-started by a flu shot) compared with those who slept 7 1/2 to 8 1/2 hours.
Stay alert. If a viral outbreak hits your community, says Schaffner, the best thing you can do is avoid crowds. "When you read about it in the paper or see it on the news, that's the time to rent a movie and watch it at home, instead of going out to the theater." To find out if the flu is headed your way, enter your zip code at Flustar.com.
What to do when you're feeling lousy
Take zinc. At the first sign of symptoms, zinc may help prevent or lessen the duration of a cold; it also helps when used shortly after possible exposure to the virus (a plane trip or a visit to a sick friend). Schachter uses it just before he flies because zinc has consistently positive study results. Taken as a lozenge, zinc releases ions that prevent the common cold virus from maturing and attaching to airways. Choose zinc gluconate or zinc acetate without flavoring agents such as citric and tartaric acids--they appear to stunt its preventive powers. Take it only once or twice a day for a week at a time.
Get an Rx. If you feel the flu's aches and fatigue coming on, ask your doctor about an antiviral medication such as Tamiflu or Relenza. Both are 60 to 90% effective if they are taken within 48 hours of exposure but useless before or after that window. Some doctors may prescribe the drugs over the phone, but see yours in person first; it's important to distinguish the flu from the common cold to avoid paying for--or experiencing side effects from--unnecessary medications.
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