10 Ways to Avoid Catching a Cold or the Flu
by James Peterson, Ph.D., FACSM
1.
Be ever vigilant. Be
constantly on your guard against catching a cold or the flu.
Keep in mind that each year the average American adult sneezes through
three to five colds. Fortunately, once you've had a cold virus, your immune system
will protect you from that particular strain for a long time.
On the other hand, more than 200 different cold viruses exist.
2.
Wash your hands. Prevent a
cold or flu by washing your hands frequently and by keeping them away from your
eyes, nose, an mouth. Viruses can
live from one to three hours on the fingers of people who are already infected.
You can pick up a cold from surfaces they touch (e.g.., counters,
telephones) when you touch your nose or rub your eye.
3.
Don't spread the germs. Use
tissues rather than cloth handkerchiefs that may harbor viruses for hours or
days. Cover your mouth and nose
when you cough or sneeze and encourage others to do the same.
4.
Defend yourself. Have a flu
vaccine. Keep in mind that because
children and the elderly are at higher risk for the flu, they have a particular
need to be protected.
5.
Don’t share. Avoid sharing
food, drinks, dishes, silverware, or straws with someone who has cold or flu
symptoms.
6.
Don't Smoke. Cigarette smoke
destroys protective cells in the airways and worsens the cough that often
accompanies a cold or flu. Limit
alcohol consumption, too, because alcohol depresses the level of white cells and
also increases the risk or bacterial pneumonia in flu sufferers.
7.
Fly smart. Because air circulation in an airplane is relatively low until
take-off, delay boarding to limit your time in the plane while it's on the
ground. Good air circulation can
help disperse cold and fly viruses. Also, avoid dehydration of mucous membranes
by drinking plenty of liquids (other than caffeine and alcohol, which increase
dehydration).
8.
Check out alternative cold remedies. Talk with your doctor or pharmacist about taking alternative
cold remedies such as zinc lozenges at the first sign of a cold.
Several clinic studies have shown that zinc may help diminish cold
symptoms as well as reduce the length of a cold.
9.
Don't stop exercising. Research
has shown that exercise boosts the immune system.
If you experience cold symptoms (above the neck), continue to exercise,
but at a more moderate level of intensity than usual.
Avoid exercising too hard since strenuous exercise may cause a cold to
take a turn for the worse.
10.
Don’t Sweat the small stuff. Finally,
don't worry. All factors
considered, the more stressed you are, the more susceptible you become to
catching a cold or the flu. Undue
stress may reduce the production of immunoglobulin A, a component of the immune
system that helps defend the body against colds and flu.
Jim Peterson is a freelance writer and consultant in sports
medicine. From 1990 until 1995, Dr.
Peterson was director of sports medicine with StairMaster.
Until that time, he was professor of physical education at the United
States Military Academy.
This article has been brought to you from the ACSM's Health and Fitness Journal, with permission from the American College of Sports Medicine