| Fall 2009: Surviving the 2009-10 How to Prevent |
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Surviving the 2009-10 Flu Season
Before we begin to discuss specifics about the flu, it is imperative that we understand the two different types of flu that we are facing this year. It is a unique year in that we are not only facing common colds as we always do, but we also face the seasonal flu and a new strain called the H1N1 virus, also known as the Swine Flu. There’s been much talk about H1N1 and some of it has caused a feeling of panic in the community. What we will do in this article is touch very briefly on the common cold, go into more detail about seasonal flu and talk a great deal about H1N1. By doing this, we can talk about prevention but also dispel some common misconceptions about both flu viruses.
Seasonal vs. H1NI Flu: Differences
Seasonal flu: Seasonal flu is a virus that has been around before, so there is an ongoing immunity in the community that prevents it from widespread transmission. These outbreaks occur typically in fall and winter and can affect up to 20 percent of the population in any given year.
H1NI: H1N1 is a strain of a virus that has not been around before. Some call it Swine Flu because in the past it has been found to be carried in pigs. There is no built up immunity to it so it can spread and affect people quite dramatically. Some call this flu the beginning of a pandemic (a flu that spreads rapidly from person to person to create a worldwide epidemic). While this strain meets two of the three characteristics of a pandemic (it is new and it has to infect people), it has yet to meet the third criteria... it must spread easily from person to person. There have not been enough cases to make that claim... but that may change as the flu season progresses.
Difference Between Flu and Colds:
The flu, like the common cold, is a respiratory infection caused by a virus. But the flu differs from the cold in several ways. People who get colds rarely get fevers or headaches and they generally do not suffer from the extreme exhaustion brought on by flu. Colds generally affect the upper respiratory area and do not make you feel like you have been “knocked off your feet.” The flu sure does.
Symptoms of the common cold vs. seasonal flu vs. H1NI:
| Sympton | Colds | Seasonal Flu | H1N1 |
| Body aches Fever Dry cough Hacking, wet cough Chills Stuffy and/or runny nose Headache Sore throat Fatigue Vomiting Diarrhea | slight rare no yes - yes rare rare mild - - - | yes yes yes - yes yes yes yes severe - - - | yes yes yes - - yes yes yes - extreme yes yes |
As you can see, almost all cases of both types of flues have the same symptoms so it makes it difficult to diagnose one versus the other. They also can share many traits of the common cold. Reported cases of H1N1 have shown that vomiting and diarrhea are more prevalent with this virus. Unfortunately, because the H1N1 is still relatively new, not enough actual case studies are available. Until the seasonal flu starts to really hit its peak in October through February, most cases being diagnosed are actually the H1N1 virus. When you start to experience any of the above symptoms, the best course of action is to seek a medical diagnosis.
| Warning Signs in Children That Warrant Emergency Treatment:
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| Warning Signs in Adults That Warrant Emergency Treatment:
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Complications of the flu can include ear infections, sinus infections, bacterial pneumonia, dehydration, congestive heart failure and worsening of chronic conditions. It is imperative to stay tuned in to your body to avoid any and all complications.
How to Prevent Catching and/or Transmitting the Flu:
- If sneezing, cough into your sleeve or tissue. ALWAYS COVER YOUR MOUTH and teach your children the importance of doing the same.
- Wash your hands often with soap and water, especially after sneezing or coughing. Use alcohol-based cleaners whenever necessary.
- Avoid touching your eyes, mouth or nose since germs are spread this way.
- If you find yourself sick with symptoms, stay home for at least 24 hours AFTER your fever is gone. The only exception to this is if you need to seek medical treatment.
- Pay attention to public health advice regarding school closures or other closings due to illness.
- Get a flu vaccine every year and use whatever flu drugs may be available for the H1N1 virus. Please see below for further information.
- Get plenty of sleep, be physically active, drink plenty of fluids and eat a nutritious diet.
| Additional Medical Steps |
| Seasonal flu – The main method to avoid getting the flu is to get a flu vaccine every year. These are readily available at clinics or doctors offices. You must get a new vaccine every year because the strain of flu changes. Up until recently, the only method to receive the vaccine was in the form of a shot. New options are now available. Ask your physician about the flu mist. It is a nasal spray flu vaccine and is approved for ages 2-49. However, you should not take the flu mist if you fall into one of the groups listed:
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| Who Should be Vaccinated:
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Because your body takes time to adjust to the vaccine, you should get the shot or flu mist 6-8 weeks before the flu season begins in November.
H1N1: There will be a vaccination available in a shot form to combat the H1N1 virus. It is scheduled to be available in October. Speak with your physician about availability.
Additional Medicine Available for Prevention:
There are some options available in terms of antiviral medicine. Adults and children who are older than one year can use Tamiflu. Relenza is another medicine and can be used by people five years or older. Both of these medicines help you prevent getting the flu if you take them for at least two weeks during an outbreak of flu in your community. You can also use these if you are in close proximity to someone who has the flu. You may also use these for the two to four week period after taking a shot when your body is getting adjusted to the vaccine.
Your best defense against the flu is making sure you watch for warning signs and take steps to protect yourself and your family from catching the flu. Talk with your physician and get as much information that you can to arm yourself against a possible outbreak. Most of all don’t panic. There are many steps you can take to ensure safe and healthy fall and winter seasons.
Outbreaks occur typically in fall and winter and can affect up to 20 percent of the population
How to Prevent and Treat Migraines
There is nothing that can bring a person to their knees in agony more than a migraine. Thanks to extensive research there are a variety of ways to live with migraines. But do you know if you are actually suffering from a migraine? Or are you just experiencing a regular headache? A run-of-the-mill headache can be caused by hitting your head or being overtired or hungry, but it is a self-contained situation and can be relieved by rest and/or taking painkillers such as ibuprofen or acetaminophen. On the other hand, migraines are actually a syndrome of which a headache is just a possible symptom. Millions don’t realize they are suffering from migraines and part of the problem is that many myths are associated with the syndrome. Let’s diffuse a few of these myths and point out symptoms and triggers of migraines and then move on to treatments.
One myth is that only women suffer from migraines. Nothing could be farther from the truth. Millions of men suffer also but are less likely to seek medical care. Additionally, migraines do not have to be crippling events. They can range from mild to severe and may or may not include nausea or seeing spots or flashing lights (this is called aura). Pain can be felt in many different locations of the head, neck, face or sinuses. Migraines can be difficult to diagnose so it is vital to understand possible symptoms.
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Now that you are aware of some symptoms and causes, you should also be aware that there are phases of migraines, and once you reach a certain phase, it is very difficult to treat.
Phase 1: Prodrome Phase
This is the first phase that occurs before an actual attack. It can happen hours or days before the attack. Some people may experience changes in mood, appetite, energy levels, bowel function, sight or speech. Keep an eye open for these signs and you will be able to act at the first sign of an attack.
Phase 2: Aura Phase
This phase does not occur in all cases...only about 20 percent. Although it can happen during an attack, be aware it can also happen before one. Some people may see stars, specks, or flashing lights in geometric patterns. Some see blind spots and a very few may experience slurred speech, tingling in the arms or legs and confusion.
Phase 3: Head Pain Phase
This phase generally lasts several hours but it can last as long as three days. This phase comes with throbbing pain on both or one side of the head, pressure in the neck or sinuses. You may experience nausea, sensitivity to light and sound and the pain may worsen with movement. Some may experience a few of these symptoms or all them.
Phase 4: Termination Phase
This is the end of the attack and it can last several hours or days. You may feel drowsy or nauseated during the winding down of the migraine. You may feel depressed and have trouble concentrating.
You can see this is not a situation to take lightly, but there are things you can do to help prevent a migraine:
- Drink plenty of water. As many as 90 percent of headaches can be caused by dehydration. Also either avoid or limit caffeine and soft drinks. Herbal tea can be helpful and soothing.
- Get plenty of sleep. Sleep is vital to every aspect of your life and lack of it can result in hormonal imbalances, weight gain, stress and, of course, headaches.
- Exercise – Regular activity helps to reduce stress and weight gain. It also boosts endorphins and supports cardiovascular health. Just avoid high impact exercise, which can worsen your pain. Choose gentle exercise. Swimming, walking or biking are excellent while high-impact aerobics and running may encourage headaches to occur.
- Food – Avoid foods with MSG, sugar, high fructose corn syrup and chocolate.
- Medications – Make sure your doctor knows what medications you are on. Some can have side effects that result in headaches.
Once you have learned the symptoms and triggers of migraines, meet with your doctor to determine if and what medications you may need. Many medications are available to help alleviate the agony of migraines. You don’t have to live in constant pain. Take steps and be proactive. You can live a more pain-free life.
Millions don’t realize they are suffering from migraines
How to Avoid Overeating During the Holiday Season
That coveted time of year is almost upon us. The time of year to carve the Thanksgiving turkey and deck the holiday halls. But how do you enjoy your holiday season without overeating and gaining weight? Never fear. There are ways to avoid the holiday trap, but it takes some planning. By following these tips, your holiday will not only be merry, it won’t lead to a New Year’s weight gain.
The Holiday Party:
Before you leave for a holiday party, munch on a healthy snack such as fruit or vegetables. The fiber will fill you up and will reduce the temptation of attacking that buffet table! At the buffet, go ahead and treat yourself to a small serving of tasty treats but fill most of your plate with fruits and vegetables. Eat these before other foods. If you are attending a sit-down meal, start with a salad with little or no dressing before moving on to the main course. And, at any meal, opt for lower calorie options...grilled or baked versus fried or fatty. Try to avoid fatty desserts.
If you simply feel you have to indulge in any of the fatty options, one way to combat excessive calories is to choose smaller portions. And for goodness sakes, savor your food! Don’t gobble at the speed of sound. Slower eating will result in a fuller tummy much quicker. Your body needs time to interpret signals from your stomach that say, ”Stop...I’m full.” Also, instead of imbibing in alcoholic beverages all evening, choose to drink water as much as possible. Not only will your head thank you the next morning, you will feel full for a much longer time, enabling you to avoid overindulging in treats. To avoid temptation, move away from the food table and go out and mingle.
The Holiday Dinner:
It’s time for the serious temptation now...Thanksgiving and December feasts. These are the big offenders when talking about overeating, but again, planning and wise choices will make this holiday much merrier. Try these tips:
- Go ahead and try what you want. Holidays are not about deprivation but attempt to choose just a sample of what you want and try those things you typically do not eat at other times. If you only eat bread pudding during the holidays, avoid the other breads you normally eat all year long. They can be enjoyed again after the holidays.
- Try to serve yourself. That way you can choose smaller portions, enabling you to choose what you most like for seconds. And when you start getting signals that you feel full, sit back and take a break. That break may save you a lot of distress down the line.
- Keep active throughout the holidays. Don’t forego that workout just because it’s a special time. This is the time you need that workout the most.
- Minimize calories leading up to special events. Try some low calorie nutrition bars or extra fruit and veggies in place of meals that may typically be higher in calories.
- Change your surroundings. If all else fails, leave the vicinity of the food for a while. Take a five-minute walk. It will break the craving you are having and give your body a chance to send signals to you saying, ”That’s enough. I’m done now.”
The holidays are about family and friends. It doesn’t have to be about overeating. Using some of these helpful tips can help you avoid a holiday you will be paying for far into the new year. Go ahead... eat, drink and be merry, but do so with wise and healthy choices.
One way to combat excessive calories is to choose smaller portions.
Diabetes Prevention
Talk about diabetes seems to be everywhere you turn these days. But did you know that there are actually three types of diabetes?
Types of Diabetes:
Type I – this form of diabetes occurs when the body does not produce enough insulin (the hormone that aids in moving sugar from the blood to the cells which thereby allows your body to produce the energy it needs to keep all organs of the body functioning). The body literally attacks the pancreas where the insulin is made. You can get Type I diabetes from a virus or from an autoimmune disorder such as rheumatoid arthritis or multiple sclerosis. Type I is typically diagnosed before the age of 40 and insulin injections are required to move the sugar into the bloodstream. There are not preventative measures to be taken with this form of diabetes.
Type 2 – this form of diabetes occurs when the insulin the body produces is less efficient at moving the sugar from the bloodstream. This is when the high blood sugar levels occur. With this type of diabetes, various methods of prevention can be taken such as diet and exercise. Obesity and physical inactivity are most often linked to Type 2 diabetes. It is with Type 2 diabetes that we will spend time discussing prevention and diagnosis.
Gestational diabetes – this is typically a temporary condition that occurs during pregnancy. Blood sugar levels are elevated and, most often, there are no symptoms to signal it its onset. The most important thing to do is to make sure you get prenatal care and work closely with your OB-GYN to monitor your situation. A test will be done during the pregnancy to determine whether the condition is present and, if so, your doctor will put you on a special diet and exercise program and monitor blood sugar levels frequently throughout the pregnancy.
Prediabetes:
Before people actually are diagnosed with Type 2 diabetes, they most often go through a prediabetic stage. Your doctor will take a blood test to determine if Impaired Glucose Tolerance (IGT) and Impaired Fasting Tolerance (IFT) levels are elevated. This means the blood sugar is higher than normal but not high enough to be considered Type 2 diabetes. If you have prediabetes, you will have a high risk of getting Type 2 diabetes and you are at a higher risk for a heart attack. Preventative measures will be much the same as Type 2 diabetes.
| Who is at Risk for Type 2 Diabetes?
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| Symptoms of Type 2 diabetes:
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How to Prevent Type 2 Diabetes:
You can eradicate the disease or lessen the impact of it on your body by taking some steps to ensure a healthy future free from Type 2 diabetes.
- Reach and maintain a healthy weight. Talk to your doctor about what a healthy weight is for your height and age. A five to ten percent weight loss can lower blood sugar levels considerably.
- Eat a diet rich in whole grains, fruits and vegetables. Your doctor can supply you with a diet that is healthy and will get you to that ideal weight and nutritional level.
- Be physically active every day. Strive for heart pumping exercise at least three days per week and be physically active for at least 30 minutes per day. Choose activities you enjoy and work physical activity into your daily routine. For example, take the stairs instead of the elevator. Park a little farther away from your destination and walk. Take a stroll sometime during your day. Every little bit will help.
- Limit your intake of alcoholic beverages and salt.
- Manage your blood pressure or cholesterol with medication if need be. Talk with your doctor about your choices.
While there are medications available to aid with Type 2 diabetes, none are as effective as exercise and diet. Sit down with your doctor and talk about the steps you can take to wipe this disease out of your life. It can be done.
Eat a diet rich in whole grains, fruits and vegetables.
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