How to Prevent the Common Cold

It’s that time of year—the time of year when you want to rush into your office and shut the door to keep the germs out; the time of year when you want to stand at least five feet from everyone you talk to; the time of year when you’d rather tap fists instead of shake hands to say hello. Instead of going to those extremes, we’ve got something else that can help you ward off disease… I’m talking about exercise! It is believed that moderate exercise and physical activity throughout the week can reduce the number of colds you get in a year.

You may already know that exercise helps prevent the development of chronic diseases such as diabetes and heart disease, but did you know it can also help you ward off the common cold? The answer is yes! According to the Harvard Medical School, a healthy lifestyle is the single best step you can take toward keeping your immune system strong and healthy. Regular exercise keeps your body strong, alert and ready for battle! According to the publication, exercise contributes directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

So as the temperature begins to change and we enter cold & flu season, remember these healthy lifestyle practices to help you defend against the common cold:

• Don’t smoke.


• Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.


• Exercise regularly.


• Maintain a healthy weight.


• Control your blood pressure.


• If you drink alcohol, drink only in moderation.


• Get adequate sleep.


• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.


• Get regular medical screening tests for people in your age group and risk category

 

Source: “How to Boost Your Immune System,” Harvard School of Medicine

Protect Yourself From Colds and Flu

The holiday season is winding down, but we are in the middle of another season - cold season. We will be at risk of getting a cold and its nasty symptoms for another 3 to 4 months. While the millions of dollars spent each year on questionable supplements and potions are not likely effective, there are steps you can take to lower your risk. Washing your hands regularly (and avoiding the candy bowl when leaving restaurants) can reduce your exposure, adequate sleep, eating a healthy diet, and practicing stress management techniques can boost your immunity fight the cold virus when you are exposed to it.

What might surprise you is that the best thing you can do to fight off colds, according to Dr. David Nieman, professor of exercise science at Appalachian State University, is regular brisk walking. Nieman, a world renowned expert on exercise and immunity has done the research to back that claim up. His studies show that those who walk briskly 30 to 45 minutes, 5 days a week and maintain that for 12 week, experience fewer colds, that are less severe and are of shorter duration than average. They also have half as many sick days than average. Interestingly his research also suggests that long bouts (longer that 90 minutes) of high intensity exercise actually can decrease immune function especially in the 72 hours following the exercise session. More is not always better.

Take home message - add reducing the risk of the common cold to the ever growing list of things that regular moderate exercise can do.