Solving sickness

We’ve come to the beginning of another fall/winter season in North Idaho, and along with that comes an increased chance of catching some unhealthful crud, namely a cold or flu.

I asked myself recently, is there anything I can do to boost my immune system to ward off any nasty germs or viruses? Sure I take a handful of vitamins and supplements every day, and I try to get eight hours of sleep (as compared to as little as six a night just a few years ago). I have found that eating more healthy foods and exercising regularly has left me not only physically fit, but with a fuller tank as far as my immune system goes.

To aid my quest to head into winter as healthy as possible, I first turned to my go-to for health information, WebMD.com.

I came across a few articles related to cold prevention, and one central theme was frequent hand washing. The site states 80 percent of contagious diseases are transmitted by touch, and washing those germs away is a paramount step to keep your health from going south.

The Center for Disease Control estimates that as many as 49,000 people worldwide die from flu viruses each year, and the organization endorses the simple act of hand washing as the single most important means of preventing the spread of viral and bacterial infections.

Also, WedMD suggests avoiding covering you sneezes and coughs with your hands, as that just provides another way those germs can be transmitted. Using tissues (and then quickly disposing the used ones) eliminates this avenue of germ spreading.

WedMD also wants you to do aerobic exercise, to “get your heart pumping, and aid it in increasing your body’s natural virus-killing cells.”

Another tip involves the consumption of foods containing Phytochemicals. “Phyto” means plants, and the natural chemicals within give the vitamins in those foods a supercharged boost. Dark green, red, and yellow veggies and fruits are high in Phytochemicals.

Other tips include reducing alcohol intake and finding time each day to relax.

Another biggie is eating foods high in antioxidants beta-carotene and vitamins C and E. WedMD stands by these as the way to help build a strong immune system.

The site also mentioned there are some studies which have shown that eating a daily cup of low-fat yogurt can help reduce your susceptibility to colds. Researchers say the beneficial bacteria in yogurt may stimulate production of immune system substances that fight disease. Most other sites I checked are attributing this to the probiotics in yogurt.

Many other sites I visited spoke of the importance of hydration to warding off sickness. Many, like the University of Tennessee Medical Center site, listed it as the most important: “Hydration — The outdoor air is drier in cold weather, and our heated homes are dry. Staying hydrated in the winter keeps mucous membranes soft and moist, preventing tiny cracks that allow viruses and bacteria to enter. Is eight glasses a day enough water to keep hydrated? One simple rule of thumb is this: divide your weight (pounds) by two. That’s the minimum number of ounces your body needs. If you exercise, take your weight and multiply by 2/3 to get the number of ounces. Everyone’s specific fluid needs may differ.”

Keeping hydrated is one of the most backbones of athletic activity, as sweat must be replaced, and starting off with a full tank makes that easier. Keeping your system topped off with electrolytes also aids the body in recovering from hard workouts, no matter the time of year or venue.

Another gem from the UT-Med Center site was the use of honey to treat a cold. They state research has linked honey “to treating cough as well as Dextromethorphan (DM) cough medication. The study used buckwheat honey because of its antioxidant content. Test the theory by adding a dollop of honey to hot tea while nursing an illness. Remember do not give honey to children under 12 months of age.”

I also looked into the old saying “feed a cold and starve a fever.” Research has shown that you need to feed both, but don’t overdo it.

Dr. Jon S. Abramson, a pediatric infectious disease expert at Wake Forest Medical School, explained in a recent CNN.com interview, that when we are sick, whether fever is present or not, our metabolic rates tends to skyrocket. With this, our bodies require more calories to support that higher rate. Abramson said the hotter a fever becomes, the body’s energy uses increased. At this point not replacing the energy used with sugar and electrolytes is extremely hazardous, especially for young people, as they have less energy stored than adults.

Abramson added any liquid is fine to drink, but ones with sugar and electrolytes, like Gatorade or soup broth, is more efficient at replenishing energy and lost sweat.

Good luck this cold-and-flu season. Remember — a little preventative medicine now may save a ton of medicine (and suffering) later.