Ask The Experts - Gearing Up For The Flu Season - November 2011

By: Maigen Zobell
WHAT IS THE FLU?

    The flu is a highly contagious virus that usually enters the body through the mouth, nose or eyes. The virus can become airborne if an infected individual coughs or sneezes, thus spreading rapidly to people within close proximity. Flu symptoms are often mistaken for catching a cold or simply feeling under the weather; however, the sudden onset of symptoms, such as severe muscle aches, extreme fatigue, chills, severe chest discomfort and dry, unproductive coughing, most commonly signal the flu.
    "Mild flu symptoms can quickly progress and become severe," said Dr. Elizabeth R. Pollak, M.D., Pathologist for Uintah Basin Medical Center. "If you have the flu, it's important to take precautions to protect yourself and those around you by staying home and avoiding close contact with others until you are fever-free for at least 24 hours. This will help stop the spread of the virus."
WHAT IS THE FLU SHOT?

    The "flu shot" is an inactivated vaccine (containing killed virus) that is given with a needle, usually in the arm. The CDC has determined that receiving the flu vaccine does NOT cause flu, nor is it associated in any way with later onset of autism in children.



WHO SHOULD GET VACCINATED?

    For the first time last year, the Center for Disease Control (CDC) recommended that all individuals older than six months of age receive the vaccine, and they stressed that flu shots are particularly important for the following high risk groups:

· Children under the age of five

· Adults age 65 and older

· Pregnant women

· People of any age with certain chronic medical conditions

· People who live in nursing homes and other long-term care facilities

· People who live with or care for those at high risk for complications from flu, including healthcare workers

    People who have had an allergic reaction to the vaccine in the past and those who suffer from egg allergies should not seek flu shots and should speak with a healthcare provider for an alternative method of protection. The vaccine is not approved for children younger than six months.


WHEN TO GET VACCINATED

    The Center for Disease Control (CDC) recommends that people get their seasonal flu vaccine as soon as the vaccine becomes available in their community. Vaccination before December is best since this timing ensures that protective antibodies are in place before flu activity is typically at its highest. CDC continues to encourage people to get vaccinated throughout the flu season, which can begin as early as October and last as late as May. Over the course of the flu season, many different influenza viruses can circulate at different times and in different places. As long as flu viruses are still spreading in the community, vaccination can provide protective benefit.


AVAILABLE FLU SHOTS

    There are three different flu shots available. 1) a regular flu shot approved for people ages 6 months and older, 2) a high-dose flu shot approved for people 65 and older, and 3) an intradermal flu shot approved for people 18-64 years of age. The nasal-spray flu vaccine is also available for people ages 2-49 years of age who are not pregnant.


PROTECT YOURSELF AGAINST THE FLU

    Practicing good hand hygiene is the single most important way to avoid spreading the flu virus. In addition, be sure to cover your mouth and nose when coughing and sneezing. It's also important to get adequate rest, exercise, drink plenty of fluids and practice good nutrition. Doing so will not only offer some protection from the seasonal flu, but from other cold viruses that often circulate during the fall and winter months as well

Ask The Expert: Fitness Is More Than Skin Deep - February 2011

By: Jacey Bauman
I admit that I get a feeling of satisfaction from putting on three layers of clothing and going for a run in cold weather. I enjoy the contrast of crisp air and warm skin as I race my dogs around a deserted park. Winter is a great time to build a foundation of fitness; then when warm weather arrives you are ready to participate in your chosen activities with confidence. The key to exercising outdoors as comfortably as possible in the cold is to layer your clothing. With the right layers you can easily add or remove clothing to stay comfortable in changing conditions. Remember that hydration is just as important in the cold as it is in the heat, so drink plenty of water. We are lucky that there are lots of options for exercise both indoor and outdoor year round here in the Basin, so keep moving and enjoy were you are.
 Q) I am always busy. I get up early, drive to work, sit in a chair all day, and then drive home. When I get home I have kids to take care of and a house to clean. The thought of working up a sweat for 30+ minutes every day on top of everything else that I do makes me cringe. I know I need to be healthier, I am out of shape and would like to lose weight, but I can't commit a large chunk of time to exercise every day. What else can I do to start getting in shape?
        
A) It is often hard to juggle all of the tasks that we want to accomplish each day. However, I believe that making your health a priority improves all areas of your life and is worth the effort. The key to starting and maintaining an effective exercise program is to work it into your life in a way that does not make it just another chore on your to do list. If 30 minutes of exercise at a time is too difficult, then start with ten. Many experts agree that three ten minute exercise sessions a day can be as effective as one longer session. Find ways to incorporate small moments of exercise into your day. You can find exercises that you can do at your desk and do a few of those every hour, or incorporate exercise into your television watching by either exercising or stretching during every commercial. These small moments add up, and as you become more confident in your physical fitness it will become less of a chore.
 Q) My doctor has warned me that I am on the road to becoming diabetic. Type 2 Diabetes runs strong in my family and though my doctor has said that I am prediabetic, I want to avoid the full blown disease. What kind of exercise program is most effective for preventing diabetes?
    
A) I always recommend checking with your physician when dealing with this kind of question. The advice and guidelines that your doctor can suggest are important to your overall health. Assuming that you have a physician's clearance to begin an exercise program, I would give the following advice.
80% of people with Type 2 diabetes are overweight. The good news is that a relatively small weight loss of 5% to 10% can make a big difference to your health. Studies have shown that the combination of cardiovascular and strength training is most effective for helping prediabetic conditions. Aim for 30 to 45 minutes of a cardio activity you enjoy 3 to 5 times a week. Some suggestions could be walking, swimming, biking, or an elliptical machine. Do 30 minutes or more of strength training exercises two to three times per week. Combine this with healthy eating choices and you give yourself the best chance of maintaining or creating better health.
 Q) For the last 3 years my New Year's resolution has been to lose 15lbs. I always start strong. I plan my diet carefully and exercise hard for 2 or 3 weeks. Every year by week 4 I am dragging myself to the gym, and by February I am back to my old habits. I never lose the weight and I can't seem to make any lasting changes. What am I doing wrong? How can I make myself stick to my goals for more than 2 or 3 weeks?

A) You are not alone. A number of studies report drop-outs from exercise programs reach 50% or more by the end of the first 6 months. It is common for gyms to be crowded with an influx of new people in January, only to be back to "normal" numbers by February or March. You are struggling to make lasting changes because you are starting too strong. Your plan to makeover your diet and increase exercise at the same time is overwhelming and stressful so you cannot maintain it. Instead of changing your diet and exercise habits all at once, set small goals to accomplish one at a time. Ease yourself into your new lifestyle by choosing one or two things to work on each week and by letting yourself build upon small successes. Take your time and once you have a solid foundation of exercise and eating habits, then you will be ready to start making bigger goals.
 Jacey is an ACE Certified Personal Trainer who works with clients either in their home or at Freedom Fitness in Vernal, UT. She specializes in turning fitness goals into reality. To submit a question or for more information contact her at