‘Tis the season to be jolly–but it’s also means that our weather will soon be getting cooler and that is the season for colds, which can make your holidays much less fun.

While there are things you can do to lessen your chances of getting sick, there are also many so-called remedies and preventive measures that just don’t work. Here’s some information to help you sort out fact and fiction–and boost your chances for a healthy holiday season.
The truth about . . .

GETTING CHILLED Despite what your mother may have told you, going outside without a hat will not increase your chances of catching cold. In studies by Britain’s Common Cold Unit during the 1940s, volunteers who were wet down and then exposed to cold air were no more likely to catch cold than control subjects in cozier conditions. Those results have been confirmed in many more studies since.

BEING IN CROWDS According to some experts, it can take up to several hundred hours of exposure to a cold virus to catch a cold–so you are more likely to catch cold from someone you spend a lot of time with, such as a family member, rather than through a chance encounter with strangers. Still, as cold virus particles can hang in the air for hours after someone coughs or sneezes, it is wise for the immunocompromised (including very young infants with immature immune systems) to avoid large gatherings or, if impossible, to wear surgical masks.

WASHING YOUR HANDS Most cold viruses are transmitted via hand-to-nose or hand-to-eye contact. For that reason, washing your hands frequently is the single most important thing you can do to prevent the spread of germs. The Centers for Disease Control recommends washing your hands with soap for 10 to 15 seconds (about the time it takes to sing “Happy Birthday to You”), as it is both the soap and the scrubbing action that help dislodge bacteria. However, it is not necessary to use . . .

ANTIBACTERIAL PRODUCTS Contrary to popular belief, these products do not kill the viruses that cause cold. Moreover, some researchers believe that overuse of such products could actually lead to new strains of resistant bacteria. For home use, regular soap is as effective, less expensive, and often less drying to the skin than antibacterial products. And remember–the scrubbing action is just as important, if not more important, than the cleaning agent you use.

DISINFECTING SURFACES Disinfectants such as Lysol and bleach solutions can kill viruses lurking on doorknobs, counters, and other surfaces in the home, but even the most vigilant cleaning is highly unlikely to kill everything–so be sure to wash your hands, and try to avoid touching your nose and eyes.

VITAMIN C AND ZINC There is no scientific evidence that taking megadoses of Vitamin C prevents colds or appreciably affects the duration of colds. In fact, overdosing can cause problems, such as severe diarrhea. Studies of zinc are inconclusive, but again, the mineral could cause problems in some people, so check with your doctor before taking it.

BEING CONSIDERATE If you already have a cold, try to avoid those who don’t–especially for the first three days, when you are most contagious. When you sneeze or cough, do so into a tissue, and then throw it away. And, finally–keep washing those hands!

Don’t allow a common cold to side-line you from the holidays. Following simple rules will keep your holiday season a jolly one.

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Technorati Tags: Avoiding colds, Common Cold, Prevention of colds

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Getting a Good Night’s Sleep

We spend approximately one-third of our lives asleep, but sometimes sleep can be elusive.Almost everyone has experienced transient insomnia–the occasional inability to fall asleep, or waking up feeling unrefreshed. Thankfully, it’s usually short-lived, lasting only a few days.

Chronic insomnia, however, lasts much longer. A common condition, it may be brought on by medical or psychiatric causes, such as colds, pain, or depression. But 10 percent of all insomnia occurs in the absence of any medical or psychiatric disorder and is called primary insomnia.Primary insomnia seems to have a life of its own and often begins after someone has experienced a significant stressful event that may disrupt his or her sleeping pattern. To make up for lost sleep during this stressful period, the individual may develop poor sleep habits that perpetuate the insomnia long after the problem has passed.

Sticking to the following good sleep habits help most people sleep well:

Keep a regular schedule. Regular times for getting up, eating meals, taking medicines, doing chores, or other activities help to keep your inner clock running smoothly.

Establish a relaxing pre-sleep ritual. Activities such as taking a warm bath, reading for ten minutes, or having a light snack let your body know that bedtime is near.

Go to bed only when sleepy and get out of bed if you’re not sleeping. By spending long periods awake in bed, your body learns that it’s OK to be awake in bed.

Exercise regularly. It’s best to exercise in the late afternoon about six hours before bedtime. Avoid caffeine, alcohol, and smoking around bedtime. In fact, don’t drink caffeinated beverages within six hours of bedtime.

In general, don’t nap. If you must, it’s best to take naps during the mid-afternoon.

If establishing these habits is either difficult for you or doesn’t seem to be working, let your doctor know. Further assessment and treatment may be required.

A good night’s sleep is one of the cornerstones to good health. Sleep well.

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Technorati Tags: Chronic Insomnia, Good Sleep Habits, Primary Insomnia, Transit Insomnia

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