For the past couple of weeks, “flu and colds” have been a major part of the nightly news with all kinds of questions raised about how best to prepare.  Would a vaccine be developed in time?  Would there be enough vaccine to go around?  How many shots would you need?  When and where do I get them?

I’m sure you’re already on top of the latest developments so I’m not going to repeat what you’ve likely already heard several times.  However, I did recently came across some research and was surprised to find out something new that I didn’t already know.

I think you’ll be surprised as well.

First of all, the research I’m referring to specifically dealt with the common cold, not “the flu,” although in my book, sick is sick.  True, the flu makes you wish you were dead but a cold is no slouch either.  Both will “take you out of the game” and keep you home feeling miserable.

Although the research was performed using a cold virus (a common form of rhinovirus), the results have implications for other types of viral illnesses, including the flu.

Writing in the January 2009 issue of the Archives of Internal Medicine, the authors of the study (Doctors Cohen, Doyle, Alper, Janicki-Deverts, and Turner) took 153 healthy men and women aged 21 to 55 and had them log the amount of sleep they were getting over a 14 day period.  The group also reported their sleep “efficiency,” defined as the percentage of time they spent in bed actually asleep.

After this 14-day “baseline” period, each person was quarantined to prevent any cross-contamination and then exposed to a rhinovirus, the virus that creates the common cold.  The individuals were then observed to see which ones would develop a cold.

The results were pretty surprising.  When the people that developed colds were matched to their sleep records, there was a direct correlation between the amount of sleep, as well as the quality of sleep, and the chances of getting a cold.  Those individuals that got less than 7 hours of sleep on average were 3 times more likely to develop a cold after being exposed to the virus (actual results were 2.94 times more likely with a 95% confidence interval).

The researchers also found that the quality of sleep was just as important, if not more so, than the total amount of sleep you got.  Individuals with less than 92% sleep efficiency – in other words, people who spent 8% or more of the night tossing and turning or not being able to sleep because of snoring or other issues – were 5.5 times more likely to develop a cold after exposure compared to an individual that got 98% or more efficiency (95% confidence interval).

Although a 95% confidence level is pretty wide and a lot of the study relied on subjective and self-reported measurements, the conclusions are still pretty clear:  not getting enough sleep or not sleeping restfully lowers your resistance to illness. During sleep is when your immune system goes to work building and repairing your body’s defenses.  Not getting enough restful sleep cuts that work short.

So as we all prepare for the upcoming cold and flu “season” by getting shots and picking up all kinds of pain medications, cough drops, soups, teas, vitamins, and herbal supplements, make sure you don’t neglect doing the one thing your body needs the most – getting a good nights sleep.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: sleep, sleeping, snoring, rest, cold, virus, flu, research, restful, immune system, h1n1

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Although a case of the flu isn’t that big a deal for most healthy adults, this disease tends to hit children and the elderly the hardest with over 150 dead in Mexico alone.  As a result, many countries are issuing travel restrictions as well as more closely screening people crossing their borders.

With all the fear and confusion creating numerous conflicting stories in the media, it’s difficult to know which information to trust.  However, there are a couple of simple, common-sense things that you can do to protect yourself and your family from the flu.

First, understand what you’re fighting. What is “the flu,” or more specifically, the “swine” flu?  Swine flu is the name given to the most recent outbreak of the flu virus.  It’s a type of flu that’s not been seen before.  It contains parts of some of the strains of flu that we’ve dealt with in the past including American Swine and avian, or bird flu.

This strain of flu virus is spread like any other flu virus:  primarily from airborne transmission but also from surface transmission as well.  In other words, the virus spreads from infected people sneezing or coughing which pumps the virus into the air where healthy people breath it in.  It spreads by surface transmission when infected people wipe their runny nose, for example, and then touch a door knob, phone, or other surface.  If a healthy person touches the contaminated surface and then touches their eyes, nose, or mouth, they become infected also.

The symptoms are those of the common flu: headache, fever, sneezing, coughing, runny nose, and muscle aches.  In the vast majority of cases, most people recover without any problems.  However, special care should be taken for those that are most at risk for complications – infants, people with existing respiratory problems, and the elderly.

Second, cleanliness is your best defense. Since the virus spreads through surface transmission, your best defense is to frequently clean common areas at home as well as at the office with a sanitizing cleanser.  You should also carry a bunch of pre-moistened wipes or a tube of hand sanitizer and wash your hands often.  Make sure your kids get into the habit of frequently washing their hands with soap and/or a hand sanitizer also.  This one suggestion is probably the most effective thing you can to do prevent your family from coming down with the flu.

So what about airborne transmission?  Is a surgical mask effective?  Well, yes and no.  The flu is a virus, something so small that a surgical mask isn’t going to stop it.  However, in most cases, the virus is spread by someone coughing or sneezing so the virus isn’t going to be coming out in single units.  They’re going to be in clumps clinging to the droplets of water or mucous that’s part of every sneeze.  In these cases, the “clumps” may be large enough to be trapped by the surgical mask.

You’ll find conflicting reports about the effectiveness of surgical masks.  They’re probably most effective in preventing infected people from sneezing on you, something that’s likely to happen in crowded situations like a subway or sporting event.

Third, keep yourself and your family healthy. This means making sure that you and your family is eating plenty of fruits and vegetables, drinking plenty of fluids, getting moderate exercise, and getting plenty of sleep.  You want to make sure that your immune system is in peak condition and ready to fight off any attacks.  I don’t advocate taking mega-doses of vitamin C or anything else but a good multivitamin wouldn’t hurt.

Fourth, if all else fails. If all else fails and you or a member of your family gets sick, make them as comfortable as you can.  There’s no real “cure” for the flu but there are all sorts of over-the-counter medications for the symptoms.  If you or your family member is part of the high risk group (infants, elderly, or existing respiratory problems), then keep a very close watch and get medical attention if their condition appears to worsen.

If you’re the one that’s sick, stay home, drink plenty of fluids and get plenty of rest.  Most people recover within 5-7 days.  If it lasts longer than this, see your doctor.

Finally, this flu is really no more serious (or any less serious) than the other strains of flu we’ve experienced so the precautions are pretty much the same.  The best advice is to maximize your chances of warding off the disease by keeping common surfaces clean, washing your hands often, and by practicing good health habits (eating right, exercise, staying hydrated, getting plenty of sleep).

Hiram
The Balanced Health Guy

Technorati Tags: healthy, sneeze, cough, Avian, Bird Flu, Flu, Flu Virus, Runny Nose, Swine Flu, virus

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