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Sniffle Be Gone

Sniffle-B-Gone!

Happy winter! Or is it? Winter is often called “cold and flu season” because the sniffles tend to attack this time of year. Staying indoors means closer contact with other people and closer contact to their germs. Do your part to stay healthy by building a good defense with prevention, proper hand washing, plenty of sleep, regular activity and a balanced, healthy meal plan.

How do germs spread? By touching your mouth, eyes, nose and the food you eat after
touching surfaces infected with germs. Sharing drinking glasses and silverware with others as well as being around someone who is sick can increase your chances of falling ill. The following tips will help you on the road to staying healthy during cold and flu season.

Proper handwashing remains the number one way to prevent illness. Stop germs in their tracks by washing hands for twenty seconds while singing Happy Birthday. All you need is soap, warm running water, a clean towel
and the time to sing!

What you do each day affects the strength of cells in your body that fight “invaders” like bacteria that cause the common cold. Did you know being physically active helps these disease fighters release protective properties? So, whether you’re
snowboarding or ice skating, you’re building a stronger immune system.
Giving your body time to refuel is another must. So, you can feel and perform your best, be sure to sleep at least 9 to 11 hours each night.

Eating healthy food helps fight off disease, too. Foods that provide little or no nutrition like French fries, greasy pizza, fast food tacos and soda have a purpose — they taste great! But, filling up on these every day will quickly tap the strength of your immune system. Focus your food choices on whole grains, lowfat protein, lowfat milk products, heart-healthy fats and oodles of fruits and vegetables. Here’s how:
• Eat pasta dishes with whole grain pasta blends in place of traditional pasta; wraps with whole grain tortillas in place of refined white flour tortillas; and brown rice in place of white rice.
• Enjoy non-meat sources of protein such as eggs, legumes (dried beans), tofu, milk,
cheese, yogurt and nuts. For meat, choose lowfat sources like chicken, turkey, fish and
lean deli meats like roasted turkey and chicken.
• Aim for a total of 7-10 servings of fruits and vegetables each day. What’s a serving? A tennis-ball-size apple, 1 cup lettuce, 1⁄2 cup corn, 1⁄4 cup raisins or 4 ounces 100% juice.
• Choose whole fruits and vegetables most often and mix it up with a variety of fresh, frozen, canned and dried options. Enjoy 100% juice in moderation — with no more than 8-ounces each day.

Lastly, stay hydrated. With dry air from winter heating and constant bombardment of indoor germs, drinking at least 8-10 glasses of fluid during winter is a must. Instead of soda, energy drinks and fruit drinks, choose beverages like water and lowfat or fat-free milk instead.

Stay healthy during winter. Give your body the TLC and defense it needs to stay strong and ready to fight the germs of cold and flu season!

Have a question?
Ask Big Y's Wellness Team, Carrie Taylor, RD, LDN and Andrea Samson, BS.
Send e-mails to askcarrie@bigy.com or write:
Ask Carrie
2145 Roosevelt Avenue
P.O. Box 7840
Springfield, MA 01102