Tips to fight and protect against H1N1

QUICK TIPS FOR STAYING HEALTHY

Use ColdBuster™ to fight off colds and flu this season along with these 5 healthy reminders:

  • 1.Get out there - then wash up!

    When you're on the go it's impossible to worry about every door handle, so what can you do about the fact that 80% of common infections, including the H1N1 flu virus, are spread by contaminated hands? No need to get paranoid: just know what to do. The easiest way to protect yourself against the common cold and flu and reduce your chances of infecting others is to wash your hands - often. A good hand wash dilutes those germs and sends them down the drain where they belong.

    Quick tips from the Public Health Agency of Canada:

      Wash up the professional way:
    • Wash your hands often and thoroughly by rubbing them together using soap and warm water for at least 20 seconds to work up a lather
    • Wash the front and back of your hands and don't forget to wash in between your fingers and under your nails
    • Rinse your hands under warm water for at least 10 seconds and use a paper towel to gently wipe your hands dry
    • Now that your hands are clean, don't re-contaminate them by turning off the taps with your bare hands!
    • Use a paper towel to turn off the tap and if you're in a public washroom, use that same paper towel to open the door on your way out
      When you're not close to a sink use an alcohol-based hand sanitizer as a stopgap:
    • Hand sanitizers aren't meant to replace hand washing but are a good substitute when there's no sink around as long as your hands are free of visible dirt
    • They're effective when you're out and about like on the subway or at the grocery store but they kill both good and bad bacteria so you should only use them when hand washing isn't an option
    • The most effective hand sanitizers contain 60-90% alcohol base so be sure to check the numbers before you pick one up

  • 2. You are what you eat

    Working out, sleeping well and staying hydrated all support your immune system, but if you really want to avoid getting sick you should eat right. If you're generally healthy but your immune system is struggling, it may be that you're not getting enough immune-boosting vitamins and minerals [Calder 2002, pS173T]. Eat more of these great tasting nutrient-rich foods and complement your diet with ColdBuster™ to stay healthy this cold and flu season:

    • Sweet potatoes: These good-value veg are extremely high in the antioxidant beta-carotene and a great source of ColdBuster™-rich vitamin C and B6-all of which play a role in immune function. Other antioxidant-filled foods include carrots, apricots and green peppers.
    • Baked sweet potatoes make a great healthy side-dish to any meal.
    • Salmon: This tasty menu item adds anti-inflammatory and immune-boosting omega-3 fatty acids to your diet. Other omega-3 sources include walnuts, flaxseeds and certain green leafy vegetables.
    • Oysters, crab, chicken and beef: These are common meal choices whether you're dining in or out - good thing! They're rich in protein and zinc - both of which are great for your immune system and overall health.
    • Garlic: Okay, we know this may not be a favourite menu choice on a date, but garlic is great for your immune system.
    • Almonds: A healthy alternative to chips when it's time to put out the nibbles, these tasty nuts are an excellent source of magnesium (so are green vegetables and whole grains). Magnesium is needed for healthy immune support.
    • Tea: Just like ColdBuster™, green and white teas are full of antioxidants known to help the immune system fight a variety of invaders.

    For more information on food sources and nutrient content please visit Health Canada

      Quick tips for healthy eating:
    • Don't skip your breakfast-you'll feel better physically and mentally once the food hits the system
    • Keep your portions moderate - don't eat until you're full. If this leaves you feeling unsatisfied, drink a glass of water and wait 10 minutes - magically, you'll start to feel fuller!
    • Snack with fruits, vegetables and whole grains
    • Choose calcium-fortified dairy products to keep your bones strong
    • Feed your muscles protein through meat and alternatives like lean beef, skinless poultry, eggs, fish or soy (in moderation)
    • Take time to eat your meals and chew your food

  • Drink so you don't drop

    Water makes up 60% of our bodies and without it we can't survive. We lose water through our sweat and urine and can only replace it through our diet. If you aren't getting enough water, you will get dehydrated and tired. You may also develop headaches and have difficulty concentrating.

    Healthy adults should aim to drink the equivalent of 6-8 medium glasses of water daily - this includes all drinks. However, if you're fighting a cold or flu you'll need to up your fluids. Why? When you're sick you lose a lot more water because you're blowing your nose, sneezing and sweating (especially if you're feverish). You will also need plenty of water to filter out and destroy toxins from the bugs as they circulate throughout your body. The antioxidant vitamin C-one of ColdBuster™'s ingredients-can also team up with water to flush out the toxins.

    A good test to see if you're drinking enough water is to look at the colour of your urine. If it's pale then your water intake is probably fine, but if it's dark yellow you should be drinking more water.

    So we know water's good for us and we need a lot of it but can we drink too much? Water intoxication happens when we drink too much water too quickly. This creates an imbalance of electrolytes in our body and can be very dangerous and life threatening. Healthy adults need to drink a lot of water-over 10 liters in the matter of minutes- to be at high risk which is generally uncommon. High-risk groups include marathon runners, people working or living in extreme heat and people with kidney disorders. People with kidney disorders should especially be careful with drinking too much water because the kidneys are responsible for flushing out electrolytes to maintain balance.

      Quick tips for staying hydrated:
    • Drink water often and throughout the day
    • Always carry water with you when you're on the go
    • Drink more water when you're exercising or sick with the cold or flu
    • Sip water during meals and snacks
    • Enjoy fluids like soups and 100% fruit or vegetable juices
    • Eat foods high in water content like lettuce, cabbage, cucumbers and tomatoes
    • Give preference to decaffeinated beverages like herbal teas
    • Avoid dehydrating fluids like juices, sodas, coffee and alcohol

  • 4. Get your sweat on

    Regular exercise is good for your health. People who are active are known to live longer and feel better. There are many ways you can be physically active- whether it's doing cardio at the gym, playing sports, weight training, stretching, or even brisk walking. These will all improve your fitness level so it's really about finding the right exercise for you and practicing it on a regular basis. If it's something you enjoy doing then you'll more likely be motivated to keep going.

    Studies show that, like ColdBuster™, exercise can keep you from getting sick by naturally boosting your immune function - another reason to keep active especially during the cold and flu season! If you do end up getting sick with the cold or flu, it's important to tone down the exercising so you don't overexert your body and cause yourself more harm. If you're used to intense exercise, try something lighter like stretching. Studies have shown a link between low-intensity exercise and the clearing of sinus and nasal congestion. If you normally work out at a gym you'll want to work out at home instead to avoid infecting others. Once you feel better, keep your workout sessions short and easy until you're fully recovered.

      Quick tips for smart exercising:
    • Keep hydrated to regulate your body temperature and heart rate
    • Eat a high energy snack before you workout. Refuel post-workout with a snack very high in protein
    • Do cardio to get your heart rate up and weights to increase your muscle mass
    • Change up your exercise routine so you don't risk getting bored
    • Breathe through your nose instead of your mouth-it increases your lung capacity which will boost your energy and stamina during your workout
    • Stretch after your workout. It's good for you, it feels great and is relaxing
    • Set a manageable goal - Doing too much too soon can do you more harm than good
    • Listen to your body. If you're less than 100% you'll feel better and recover faster if you let yourself rest

  • 5. Zzz's please

    Regular, good-quality sleep will make you happier and healthier. The amount of time you spend sleeping is not as important as the way you feel when you wake up. People vary in the amount of sleep they need so you'll need to experiment to find your ideal level of shut-eye. World leaders and insomniacs can survive with as little as 4 hours a night while others may need as many as 9 or 10 hours, especially if they're fighting off a cold or flu. Studies show that sleeping more when you're sick helps support your immune function so forget about setting the alarm when you're feeling under the weather. Let your body snooze so you can get your immune system back up to par-and on those days when you don't get enough rest-take ColdBuster™ for a quick and easy immune-boost.

      Quick tips for a great night's sleep:
    • Avoid late night caffeine (coffee, cola, chocolate, etc.) and nicotine as they are stimulants and can take up to 8 hours to fully wear off
    • Don't eat heavy meals and drink too late at night as heavy meals can cause indigestion and lead to weight gain and drinking too many fluids can interrupt your sleep by waking you up to use the bathroom
    • Stick to a sleep schedule by trying to sleep and wake up around the same time to get your biological clock in sync
    • Don't exercise too late in the day- it will raise your body's temperature making it harder for you to fall asleep
    • Avoid taking naps after 3pm-they can help you make up for lost sleep but they'll make it harder for you to fall asleep at night
    • Relax and unwind before bed by reading or listening to music
    • Avoid the night cap- Alcohol stops you from entering REM sleep (dream phase) so even if you're getting enough sleep you may not feel fully rested
    • Turn your phone ringer off to avoid sleep disturbances
    • Keep your bedroom free of TV and computers as these are both distracting and stimulate your mind rather than allowing you to relax
    • Throw a cloth over your digital clock, turn it out of your way or trade it in for an old-fashioned one with hands so when the lights are out you can't tell what time it is
    • Shut the drapes so you can sleep through the early morning sunrise
    • Get a new mattress: We spend on average one-third of our life sleeping so make sure you own a comfortable mattress and pillow for a safe and sound sleep