Cold & Flu Doesn’t HAVE to Happen To You!
This seems to be an especially challenging year when it comes to cold and flu. There is a lot of “stuff” going around.
But is getting sick inevitable? I mean if I am hanging around all these sickies all the time, I am gonna get it, right?
Actually it is my belief that you can do more than you know to keep the bugs and viruses away, and I also think it is possible to feel better sooner if you do get sick.
Now I am not a doctor, but I am scientist. And sometimes my laboratory is my own body. I do my best to stay as healthy as possible, because being out of work is really not an option. I think both Nancy and I have missed one day each in 5 years of being in business. That doesn’t happen by accident, but by design.
Now I am not saying what works for us is going to work for you, and we do occasionally get sick. But I am convinced the frequency and intensity of the illness can be mitigated by your lifestyle, and doing what it takes to have a healthy immune system.
From what I have seen I think the biggest killer of a healthy immune system is the two ‘S’s.
Sugar, and Stress.
Or maybe I should say sugar AND stress, because those two often go hand in hand. And while there is argument whether excess sugar alone suppresses the immune system (though there does seem to be some good evidence), it is the effects of eating sugar that can cause the obesity, inflammation and diabetes that is known to be a factor in compromised immune function. And there are many studies that show that chronic stress weakens the immune system and leads to more colds and flus.
Stress eat that chocolate cake, and you really have a double whammy!
Now I don’t live in a bubble, and I know that stress is part of life. But it’s really the response to the stress that determines how it affects our health. Exercise is a big stress reducer, so don’t miss your training. Getting the proper sleep, reading instead of TV, journaling, and listening to music are all activities that can reduce the stress response.
Eating a healthy diet (PPW anyone?), good sleep habits, and exercise go a long way to keeping that immune system functioning at a high level. And don’t forget your vitamins, especially your Vitamin D. While there is no evidence that taking Vitamin D reduces the duration or severity of a cold or flu, research does show that Vitamin D is crucial to proper immune system function. In talking to many physicians there is no doubt in my mind that a lot of us are walking around with a Vitamin D deficiency. Why? Because the body produces it as a by product of exposure to sunlight, and I haven’t seen too many sunbathers in NH over the past few months. Vitamin D is also found in foods such as fish oil, eggs, and fatty fish such as mackerel and herring, or can be taken as a supplement. If you don’t take a multi (and sometimes if you do) you are probably not getting enough D.
I would highly recommend that you ask your doctor to be tested for deficiency if you are getting sick often (more than 1 or 2x a year), as Vitamin D is a powerful prohormone that has a crucial effect on cell and gene function. Vitamin D toxicity is possible, so ascertaining the proper levels is important. I have seen more than a few of our clients overall health dramatically improve when proper Vitamin D levels are restored. By the way the RDA of 600 iu per day is the minimum required to prevent rickets, and is not even close to the optimal amount. Some of our clients have been on 5,000 to 10,ooo iu’s per day over a period of weeks and even months to restore normal levels!
But I’m Already Sick!
Don’t consign yourself to a week or 10 days of misery. I firmly believe there are things you can do to help relieve and maybe even shorten the symptoms. I felt like garbage on Saturday, and I am feeling just about 100% here on Monday. Now again I am not a doctor, but these are some things I do to feel better quicker.
1. Nasal Irrigation. I actually use a Neti-Pot almost every day in the winter. Never heard of one? Well I hadn’t either until my mom, who is a nurse, told me how one had helped her cut down on her frequency of colds. They only cost about $15, so I thought I’d give it a try. The first time I used it I thought mom was trying to get revenge on me for all the hassle I caused her growing up, because it really hurt. But once I got the hang of it, and once I started seeing the positive effects of regular use, I am convinced it is a great tool in your arsenal. The most common objection I hear is that it’s “gross”. Ok, so what’s “grosser”, irrigating the nasal passages and getting all that mucus, phlegm and bacteria out of there, or letting it fester in there until it starts eating your brain? Ok, maybe that was over the top, but you get my point.
2. Hydrate. Now the next few suggestions are things that you should have been doing all along, but sometimes getting sick focuses your attention back where it should be. Dehydration is also not good for the immune system, but I am always amazed by how much I can drink and not have to use the bathroom when I am sick. Shows me I was probably dehydrated before/as I was getting sick. Clear liquids like water and green tea are the best, but I also have been known to drink diluted Gatorade or sugar free green tea.
3. Wash your hands. Now it may seem like I am being a snob, but I cut down my hand shaking to a minimum this time of year. There is hand sanitizer in the gyms for a reason. Soap and warm water is the best. And especially wash your hands before you eat.
4. Go to bed. Turn the TV off and get some sleep for crying out loud. Honey Boo Boo will be just fine without you, the Stars will still dance, and the news will still be (mostly) bad.
5. Take your vitamins. When I have a cold I usually take 1000mg of C and D with each meal. That’s what I do, not saying that’s what you should do, although I have not heard or seen evidence that it will do anything but help.
What About Training?
Now I know you guys are hardcore, and don’t want to miss training, but how sick is too sick to train?
If you have flu like symptoms, don’t share the love. Please just get better If you are running a temperature, have achy joints and muscles, or just feel blah, get some extra rest. Your body is telling you it needs some extra TLC. Same thing goes for a chest cold.
If you have allergies or a head cold you can probably get some light training in with no further damage. This is not the time to be setting PR’s or going on 10 mile training runs. If you are in doubt, just rest.
So don’t be resigned to getting sick. Sure it can happen, but that doesn’t mean it has to.
Here’s to your health!
Dean
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