Keeping the Sniffles Away

Hello everyone!

We are getting closer and closer to that time of the year...the temperatures are dropping soon (although it may not seem like it after this past week) and we will be exposed to those pesky sniffles. Also, now that we are in week 7 there will be lots of projects and last minute assignments that "somehow" start piling up on us which tends to translate into less sleep. Our immune system can only take so much before it begins to slack on us.

Daily exercise can help you with weight loss, mood improvement, and maybe even add some years to your life. As a student in the health/fitness field I can't emphasize enough how important it is to hit up the gym. So how do the sniffles relate to exercise you ask? Well, "exercise is thought to boost the circulation of the virus-fighting white blood cells known as natural killer cells-the Marine Corps and Army of the immune system," says Nieman, a professor from North Carolina. The immune system is boosted for three hours, which may not seem like a lot, however, the numbers start to add up if you exercise on a daily basis. Also, endorphins (the feel-good transmitters/ runner's high), which are released during physical activity, are known to spike up these immune cells as well.

As a fellow student, I want to help YOU prevent the sniffles. The following are 8 ways to STAY SNIFFLE-FREE:

#1 SAY YES TO THE FLU SHOT:

Here on campus the flu shot is available to us for FREE, so take advantage of it.

#2 EAT TO BEAT ILLNESS:

According to David Katz, MD, "diet is the fuel that runs the complex human machine and all of its parts, including the immune system."

• High quality proteins such as fish, lean meats, and beans will help your body build white blood cells.
• Bright colored fruits and vegetables will provide your body with antioxidants, which in turn, will boost the immune system.
• Lastly, to balance it all out, intake some omega-3 fatty acids. Walnuts, flaxseed, and fatty fish are good choices.

#3 KEEP MOVING:

Exercise aids in the stimulation of those immune cells that attack cold infections. Just don't overdo it! High intensity workouts- such as marathon training- may actually increase the risk of catching a cold.

#4 HYDRATE INSIDE AND OUT:

Drink lots and lots of water and stay warm. Humidity kills viruses so keep your body warm and moist.

#5 BEFRIEND BACTERIA:

By bacteria I mean the good kind...Probiotics (microbes that help strengthen your immune system). You are looking for about 3 servings a day of foods such as yogurt with bacteria, kefir, kimchi (fermented food), etc.

#6 SLEEP ON IT:

Sleep, sleep, sleep! If you are sleeping less that 7 hours during the week you are 3 times more likely to develop respiratory illness than if you got eight or more hours Archives of Internal Medicine, 2009).

#7 GIVE GERMS THE SLIP:

Wash your hands constantly for about 20 seconds (you should be able to sing "Happy Birthday"). If soap is not available use hand sanitizer.

#8 DODGE GERMS IN THE AIR:

Try and stay away from people who are sick. If this is not possible, help yourself and take Emergen-C or Airbourne.

I hope my blog was compelling enough to see more of you here at the Bronco Fitness Center because exercise really does help! I wish you guys all the best as we are nearing the home stretch of the quarter. Stay fit :)

-Stephanie Sandino