Cold Weather Well Tips

During this season when more folks than usual are indoors, the risk of communicating disease is greater than usual. In our busy culture, taking time out to get well is not always an option.

Staying well is a better plan.

• Diet:    Eating vitamin rich food such as fruits and vegetables helps replace co-factors used by our immune system to fight off disease. Good fluid intake is important to keep mucus thin, help prevent bacterial overgrowth in the bowels by allowing more frequent movements, and flush virus and bacteria from the bladder. Foods rich in fiber also aid in stimulating the bowel.
  
• Exercise: Outdoor activities allow for benefit from sunshine and air that kills many viruses and bacteria and molds. Aerobic exercise, exercise that makes us breathe deep, puts that same benefit where we need it— in the lower parts of our lungs. Even if the weather keeps us indoors, a good indoor workout helps a lot. One aerobic indoor non weight bearing exercise is done while lying on the bed or floor. Locking knee and pointing toe as a pen point, use the whole leg to write the alphabet in cursive. If at any point in the exercise there is sharp pain, please do not do this. However, if this is fairly comfortable to do, try to get from A to Z. Each leg and each arm. For arm writing, lock at the elbow and use the whole arm. For some with congestive heart problems or other problems, this might not be a good idea. But if you are able, go ahead and try. This exercise makes for deep breathing and is a pretty good work out.
  
• Rest: Sleep deprivation alone makes us so vulnerable to disease. The usual person requires between seven and nine hours of sleep. When we are very active or stressed we cause a large amount of epinephrine and norepinephrine to be dumped in our blood stream. This is why we feel jittery at these times. Add large amounts of caffeine as we flog ourselves into action, more epinephrine and norepinephrine is added again. What is a stimulus to our brain is a narcotic to our immune system. White cells police for virus and bacterial invaders and then launch damage control when we are in need. However, these cells have something called beta receptors. These are on/off switches for the cell. Epinephrine and norepinephrine fill up these beta receptors and cause our immune system to go into sleep mode— they rest while we work. When we rest, the cells lose the epinephrine and norepinephrine and become very active. Thus the old adage, we heal ourselves during sleep. No sleep means little healing and mending is possible.
  
• Control disease spread: Clean surfaces: vinegar, citrus cleaners, diluted bleach, good old soap and water applied to telephones, keyboards, and other frequently used surfaces. Change towels and wash cloths frequently. When a sick person is beginning to recover, change pillowcases and toothbrushes to avoid re-infection. Use the dishwasher if there is one. Do not eat or drink after others. Do not use the same unwashed glass or container as another. Do not swig out of bottle/carton containers meant for general use. Do not share razors. Line your trash cans and waste baskets and empty them frequently. Wash hands frequently and then lotion. You do not need an antibacterial soap. Friction rubbing and washing does the greater part of cleansing. Lotion often to provide good barrier protection against disease. Inexpensive lotions work just as good as expensive lotions to protect skin. Avoid touching or rubbing eyes, do not scratch. These actions introduce eager invaders to the body. Use tissue instead of handkerchiefs. Use paper towels when possible.