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About The independent. (Vernonia, Or.) 1986-current | View Entire Issue (Nov. 18, 2010)
Page 8 The INDEPENDENT, November 18, 2010 To Your Health! Worried about holiday weight gain? By Judy Hargis, P.A Here Come the Bugs! Cold and Flu Prevention Strategies There are over 200 cold viruses floating around, ready to infect us. In the winter, the odds are in their favor, as we stay in- doors more where these viruses can be more concentrated. These virus- es love to hang out where there are lots of peo- ple. Cold viruses are spread when infected peo- ple cough and sneeze around us. When we cough or sneeze into our hands or into a tissue, they can pass to others who come in contact with them. We have all heard this, but when we are busy and involved in our lives, it is easy to forget some simple basics to avoid the spread of viruses. We all know what a cold feels like. We get a stuffy, runny nose, sore throat, fever, chills, sneezing, coughing and feel like we just want to sleep. Sometimes cold symptoms get confused with influenza (flu). There are several viruses that cause influenza. Flu is spread the same way as a cold but the symptoms are a little different, and flu can make you feel a lot worse. Flu symptoms can come on quickly and can include fever, chills, body aches and fatigue. Fevers can con- tinue for up to a week. With flu, people some- times experience a sore throat, but don’t usually have a stuffy nose or sneezing. Antibiotics are not needed to treat a cold or the flu. They will not make your symptoms go away any faster because antibiotics treat only bacterial infections. The best treatments are flu- ids, rest, comfort measures and time. If symp- toms worsen or do not improve over several days, it is important to see your healthcare provider. Occasionally there can be complica- tions from a cold or flu, such as pneumonia or a sinus infection. Sometimes the complications from flu can be very serious, even life threaten- ing, especially in infants, children, the elderly, and people with chronic medical conditions or suppressed immune systems. Flu and cold prevention is important. Remem- ber to wash your hands for at least 20 seconds with soap and water. You do not need to use an- tibacterial soap. Hand sanitizers can be helpful. It is important to cough and sneeze into your el- bow, not your hands, and dispose of tissues used to blow your nose – immediately. Don’t share food, drinks, lipstick/lip balm or toothpaste with friends or family. Try to avoid touching your face as these germs can get into your body through the mouth, nose and eyes. Clean doorknobs, bathrooms and kid’s toys fre- quently with disinfectant. Let fresh air into your home at least once a week, if possible. Get plen- ty of sleep, exercise regularly and eat a healthy diet. Doing these things will keep your immune system healthy so your body can fight off illness more effectively. STAY HOME IF YOU ARE SICK so you don’t infect others. Talk to your health provider about getting a flu shot before flu season hits. We can never reinforce the importance of flu and cold prevention enough. Prevention is pos- sible if we follow the tips listed above. I wish you all a wonderful Thanksgiving and holiday sea- son! I will be back after the New Year. As always, I look forward to your questions or comments. You can contact me at health @the- independent.net . Free dental care on first come basis The Oregon Dental Associa- tion will provide free dental care through a Mission of Mercy (MOM) program on Monday, November 22 and Tuesday, November 23, at Oregon Con- vention Center, 777 NE MLK Jr Blvd., Portland. The doors will open at 6:00 a.m. Patients will be seen on a first-come, first- served basis, with a maximum 1,000 patients each day. The day’s patient quota is typically reached by 10 a.m., so come early! Adults and children of all ages who are uninsured, un- derinsured or otherwise unable to visit a dental office and do not have a medically-compro- mising condition that prohibits receiving care are welcome. Children under age 18 must be accompanied by a parent or guardian. Services offered will include cleanings, fillings, ex- tractions and limited treatment partials. All work is provided free by 1,000 dental profes- sionals and community volun- teers donating their time and skills. Photo identification, Social Security number or other per- sonal identification/documenta- tion is not required in order to be served. State Farm ® Providing Insurance and Financial Services Home Office, Bloomington, Illinois 61710 Bunny Girt, Agent 503-901-1705 1229 N. Adair PO Box 543 Cornelius, OR 97113-0543 Bus 503-357-3131 Fax 503-357-9667 bunny.girt.b71g@statefarm.com Food, food – everywhere you turn there’s food! To avoid overindulging and to reduce the potential for the average holiday-season weight gain of five to seven pounds, try these updated tips: • Be realistic – don’t focus on losing weight during the holi- days. Focus on maintaining your current weight. You can get back on track with weight loss when the diet danger zones of November and De- cember have passed. Also, don’t let yourself justify binge eating during the holidays be- cause you expect to restrict food after January 1. Plan in advance to eat a little more when you face holiday tempta- tions. This way you can enjoy treats more often, and you’ll be less likely to binge. • Don’t go to a holiday event hungry. We eat more and faster when we’re hungry. Eat healthy throughout the day to keep glu- cose levels stable and to boost metabolism; this will work to re- duce hunger for an evening event. Choose a high-protein snack before an event, exam- ples are an apple with peanut butter, yogurt, unsalted al- monds or walnuts, hardboiled egg, or nonfat mozzarella cheese. • Watch your portion. Treat yourself to a nice drink, sweets or creamy dips without guilt, but keep portion sizes under control. This is a great way to sample different foods. Commit to “small plate – no piling”. • Survey party buffets before filling plate. Decide what you’re going to eat in advance, and make only one trip to the buffet. Fill a small plate with 1/2 veg- etables, 1/4 lean meat, and 1/4 starches. • Avoid recreational eating. It takes about 30 minutes for the message that it’s full to get from the stomach to the brain. During this time you can pile on the calories through “social eat- ing” – food is there, and every- one else is eating. Enjoy your choices and then wait at least 30 minutes before deciding if you would like a bit more. • Make sure whatever you’re offered is splurge-worthy. We all have some favorites that we look forward to during this time of year. Why waste calories on foods you can have any time (chips, salted mixed nuts, dip, etc.)? Try rating food options on a scale of 1 to 10 and have a bit more of the foods that are truly special and unique. • Make a conscious choice to limit high-fat items. If it’s creamy, fried or cheese-filled, it’s loaded with calories. Com- mit to tasting portions. Low-fat, high-fiber foods allow you to eat a larger amount for fewer calories and not feel deprived. • Use strong, intense mints, gums and strips. These dull the taste buds and trigger satiety messages to the brain. So use one when you arrive and again when you find yourself wanting to nibble. • Choose alcoholic bever- ages wisely. Alcohol is high in calories – liquors, sweet wines, and sweet mixed drinks may contain up to 450 calories per six ounces! Alcohol can lessen inhibitions and induce overeat- ing. Calories from alcohol tend to be stored in the abdomen. If you choose to drink, select light wines and beers, and use non- alcoholic mixes such as water or diet soda. Ask for your drink in a tall, slender glass; you get less, but it feels like more! • Go easy on eggnog and punch. Many holiday bever- ages are packed with calories. Choose water or diet sodas to help fill your stomach. • Maintain perspective. Overeating one day won’t make or break your eating plan. It takes days and days of overeating to gain weight. If you do overindulge, don’t give up, plan to get back on track the next day. Source: Susan Mills-Gray, Nutri- tion & Health Specialist, University of Missouri Extension Columbia County Mental Health 800-294-5211 ----------------- Suicide Hotline 1-800- 784-2433 or 1-800-273-TALK(8255) ----------------- Domestic Abuse Hotline 503-397-6161 or 866-397-6161 ----------------- Military Helpline 888-HLP-4-VET (888-457-4838)