STAY HEALTHY THIS WINTER By Carol Lindsay, FNP - For us avid Nordic skiers and aerobic athletes, an upper respiratory illness in the middle of the season can take a big chunk out of training time and fun outdoors in the winter. You can train through some of the more minor viral illnesses such as a mild cold. The rule of thumb is to train if the sinuses are affected by themselves. However, if there is a cough or bronchitis, it is best to stay indoors and out of the cold weather since cool air can increase inflammation and make bronchitis and cough worse.

The most important thing you can do to avoid viral illnesses in the winter is to get plenty of sleep. There is strong evidense that inadequate sleep affects our immune system's ability to fight off illnesses. The second most important thing to do is to avoid stress. This is easier said than done. Often times we don't even realize we are stressed until we wake up one morning with an annoying cold.

Drinking plenty of fluids helps moisten our mucous membranes in the nasal passages and throat. Dry, irritated mucous membranes enable viruses to take hold and begin to replicate. Washing hands frequently is also an important component of avoiding viral illnesses this winter. However, more important than that, avoid touching our face. You can wash your hands and two seconds later touch a surface such as a door knob. The virus is transported right to the mucous membranes in our nose. Telephones are a common transmitter of viruses. If someone is coming down with a cold, uses the phone, and then you use it later, the virus is easily transported to the throat.

Should you start feeling a cold or flu coming on, immediately drink fluids, rest, and stay warm. Ziacam is an over the counter natural remedy containing zinc which has been shown to shorten the course of a viral illness and help your own body's immune system to fight it. The nasal spray or nasal swab is most beneficial as it places the Ziacam right on the most common source of entry, the mucous membranes in the nose.

If you do get a viral illness this winter, relax. They usually only last 5-7 days. If it should last more than 7-10 days or if you are getting worse after 5 days, see your doctor. You may have a secondary bacterial infection that can occasionally occur along with a viral illness.

In conclusion, no one wants to get a cold this winter. Get plenty of sleep, drink lots of fluids, and wash your hands. Isn't this what your mother used to tell you all along?