Monday, November 8

Good health, fitness are key in winter

By Michael Flynn

The Asheville (N.C.) Citizen-Times

Getting the family ready for winter means more than taking sweaters out of mothballs.

In the months when many people want to hibernate, being active - even moderately - is important not only for fitness but also in fighting off colds and flu.

Proper nutrition and hand hygiene also can help keep the family well this winter.

Michael Dillard started giving motherly advice to his own mom.

"I'm always telling her, 'It's easy to catch colds,'" the Asheville, N.C., resident says. "I bought her some hand sanitizer to help keep her hands clean." Dillard also plans to follow his own advice.

"I'll try to keep my hands washed and not cough in public," he says.

With health care providers struggling to obtain flu vaccine this winter, many are dispensing tried-and-true advice about hygiene, nutrition, exercise and rest to help people avoid getting sick.

It's amazingly easy to spread germs: Sneezing, coughing, shaking hands, making conversation and sharing glasses or utensils all get the job done.

"I can't tell you how many times I'm wiping somebody's nose or they're sneezing or coughing on me," says Jennifer Hunter, quality assurance manager for the Northern Kentucky Independent Health District and the mother of 2- and 5-year-olds. "When they eat lollipops, they share them. I'm trying to break that pattern."

To keep immune systems strong, doctors recommend a well-balanced diet, 30 minutes of regular exercise daily, at least eight glasses of water each day, and about eight hours sleep each night.

Remember when your mom told you to take your vitamins? A daily multivitamin is still a good idea, especially if you're under stress.

Cruise the aisles at your favorite pharmacy, and you'll find plenty of supplements such as echinacea and zinc, all reported to keep the immune system healthy.

Results are mixed on their effectiveness, says Dr. Cathy Rosenbaum in Cincinnati.

Lozenges and pills probably won't keep you from getting a cold. But zinc, vitamin C and other supplements may shorten the duration of colds and other upper respiratory viruses, she says.

Start taking the supplements at the start of symptoms and stop when the symptoms go away.

In the short term, the supplements seem to stimulate the immune system. Long term, they suppress the body's natural defenses, Rosenbaum says.

Regular exercise helps boost immune systems, says Professor David Nieman of Appalachian State University in Boone, N.C.

Research at the university's Human Performance Lab found that walking 30 to 45 minutes at least five days each week can cut the number of sick days from cold symptoms by 50 percent compared with those who are sedentary, he says.

If you or your child enjoys video games, make them a treat - not an everyday, hourlong event. Every hour children play video games or watch television may double their risk of obesity, a study suggests.

Find a friend or friends with children and go to parks and throw a Frisbee or a ball. Remember, the activity has to be done regularly to have a positive physical effect.

And when the crew heads outside for exercise, dressing for the weather is important.

The general rule is to dress in loose-fitting, layered, lightweight clothing, as if temperatures are about 20 degrees higher than what's outside. This guideline allows the body temperature to rise while exercising. You should feel a bit cool at first, then comfortable as your body temperature rises. When the temperature is 50 to 60 degrees, a single layer may be all that is necessary.

When the temperature drops below 50, add a second layer to block the wind. At these temperatures, you also will want to consider gloves and a hat. Remember, 40 percent of body heat is lost through the head.

When the temperatures drop even lower, add a third layer between the first two to insulate and keep your body comfortable while exercising. Stay away from cotton because it absorbs moisture. Use a fabric that draws moisture away from your skin. These include CoolMax, Gortex, Thermax, Thinsulate, polar fleece and wool.

Make sure mittens and gloves are snug at the wrist. Use a scarf to cover your mouth and nose. And wear wool or other wicking socks to keep your feet as dry as possible.

In the middle of winter, it's better to wear too much than too little because the risk of hypothermia is greater than overheating.

For preteens and teens who balk at parkas, layers may be the answer, says Stu Gordon, executive director of Family Counseling Service in Reno, Nev. Lucky for parents, hooded sweatshirts, knitted hats, scarves and gloves are the season's hottest style hits.

"Get them to wear their shirt and then a sweater over it. Sometimes a sweater is warmer than a coat," he says.

"My daughter never gave in to wearing a coat,'' says Gordon, whose daughter now is in her early 20s. ``It's amazing how many kids just don't wear them."

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(Contributing: Kate Kompas, St. Cloud (Minn.) Times; Peggy O'Farrell, The Cincinnati Enquirer; Wendy Large, Mansfield (Ohio) News Journal; Jeff Davis, Florida Today; Sevil Hunter, The Reno (Nev.) Gazette-Journal.)