Well Women Care
Achoo! Cold & Flu Season Is Here
As fall deepens into winter, it brings not only the chance of snow but the arrival of some nasty germs for colds and flu. You can boost your chances of staying healthy this season by following a few simple steps.
Be Proactive Against the Flu
* The best way to fight the flu is to get a flu shot. While the shot does not protect against every flu virus that may come your way, it protects against those believed to be most common this season, and it also reduces your symptoms for those it does not immunize against.
* If you are allergic to eggs, there are vaccines that are not egg-based. Ask your provider for more information.
* It’s also important for family members to be immunized as well. Vaccines and nasal spray vaccines are available for children over the ages of six months. Again, ask your healthcare provider for more information.
Wage a Cold War
* Unfortunately, there is no vaccine to protect against the common cold, but there are things you can do to reduce the likelihood of your contracting the cold-and the flu.
* Wash your hands-a lot-after meeting people and after coming in contact with common surfaces such as door knobs, grocery cart handles, conference room tables, etc. Be sure to wash long enough-15 seconds with hot water and soap-or long enough to sing “Happy Birthday” twice.
* Carry hand sanitizer for those situations where hand washing is not possible.
* If a family member is sick, wipe down high-touch household areas such as remotes and phones with an alcohol-based wipe.
* Avoid touching your face-rubbing your eyes, touching your nose or mouth. Cold and flu germs can be introduced into the body through your nose, eyes and mouth so do not touch these areas without washing your hands first.
* Boost your immune system by eating healthy, especially lots of fruits, vegetables, fish.
* Get plenty of rest. Rest is how your body repairs and restores itself. Good sleep helps you fight against germs.
* Get your exercise. The endorphins released by exercise make you feel better physically and mentally and also strengthen your immune system. Exercising outside as much as possible is also good for you and gets you away from potentially germ-laden inside air. Try a brisk walk or once winter arrives, enjoy snow shoeing, X-country skiing or skating.
* Air out your home once a week to change over the air. Just five or 10 minutes will help. This is especially important to do after someone has been sick.
* Consider a probiotic, as these can boost the healthy bacteria in your gut and aid your immune system. Try eating unsweetened yogurt or take a supplement.
If You Get Sick…
* Don’t touch your nose! As previously noted, cold and flu germs enter the body through your nose, mouth and eyes so don’t touch these areas without washing your hands first. If, while you are sick, you touch your nose and then these areas, you can reintroduce germs and prolong your illness.
* Don’t reuse tissues. It’s too easy to touch the used part and then spread germs.
* Drink plenty of fluids!
* Get your rest. If you are sick, especially with the flu, stay home. You are not helping anyone, especially yourself, if you report in unwell. It spreads germs and delays your recovery.
*If your spouse is sick, sleep elsewhere! It sounds harsh, but the minute your “better half” comes down with the sniffles, the best recourse is to move to the couch. You’ll stay healthy, and be better able to care for him and the rest of the family.
Is It a Cold or the Flu?
Colds
* Symptoms include runny nose, sneezing, coughing, sore throat and general body aches.
* You may feel rundown and then the symptoms start to appear.
* You usually still have energy enough to function even though you may feel rotten.
* Colds typically are not accompanied by vomiting or diarrhea.
* Cold symptoms can last as long as 10 days but most people start to feel better after three days, with gradual improvement to follow.
Flu
* Has the same symptoms as a cold, but is accompanied by a fever over 100 degrees, more intense sore throat, chest coughs, chills and possibly gastric upset.
* The flu hits hard and fast.
* With the flu, you are incapacitated by extreme fatigue and need bed rest.
* The flu may require you to rest for three to seven days; you should not return to work or normal household duties until your fever is gone, and even then, you may tire easily for the next several weeks.
Other Remedies
* Chicken noodle soup really does help alleviate cold symptoms and the warm broth provides important liquids while helping open nasal passages.
* Orange juice contains a natural antihistamine so it can also help with cold symptoms. Do not drink OJ within 2 hours of taking prescription antihistimines and too much orange juice can cause stomach upset due to its acidity.
* Zinc lozenges can reduce cold symptoms and severity if taken within 24 hours of symptoms first appearing. Take with food.
* Your healthcare provider may call in a prescription for Tamiflu if you are stricken with the flu. If taken within the first 24-48 hours, it can help you get better sooner and reduce the risk of you passing it to others.
For more information about Partners for Women’s Health, call (603) 778-0557.
Obstetrical Tips
Gestational Diabetes: What You Should Know
Gestational diabetes or diabetes during pregnancy, occurs only during a woman’s pregnancy, then disappears once the pregnancy is over. Women who experience gestational diabetes have never had diabetes before and so may think they are not at risk, but once you have gestational diabetes there are certain precautions you should take.
Women who have had gestational diabetes have a two in three chance that the diabetes will return in future pregnancies. Women who have had gestational diabetes are more than seven times as likely to develop Type 2 diabetes as women who did not have diabetes during pregnancy.
If you also have other health conditions, such as being overweight, high blood pressure, high cholesterol, high blood glucose, or you are a smoker, then the odds of you developing Type 2 diabetes are even higher.
If you have had gestational diabetes, you can reduce your risk for developing Type 2 diabetes by taking the following steps:
* Lose Weight: If you are more than 20 percent over your ideal body weight, losing even a few pounds can make a difference.
* Make Healthy Food Choices: Shoot for lean meats, whole grains, fruits and vegetables. Limit fat to 30 percent or less of your daily calories and watch your portion size.
* Be Active: Exercise is key to preventing Type 2 diabetes and will also help you maintain a healthy weight, sleep better, cope with the stress of a new baby, and feel better overall.
* Breastfeed: If you can, breastfeed your baby. It provides health benefits to you and your child, and will aid in your losing pregnancy weight, as well as creating a nice bonding experience between you and your baby.
* Talk to Your Doctor: Be sure that all of your healthcare providers know of your history of gestational diabetes so that they can advise you on other preventative steps.
* Get Tested: If you have had gestational diabetes, you should be tested for diabetes six to 12 weeks after you give birth, and for at least every three years after that.
For more information about Partners for Women’s Health, call (603) 778-0557.