5 Key Strategies for Staying Healthy this Winter

Americans get more than one billion colds a year. And we still haven’t found one solid medicine for it.

Viruses are smart. Any one of hundreds of viruses could launch a cold or flu attack. And chances are that this year's flu virus won't be the same as last year's. That's because viruses have the uncanny ability to constantly morph into new variations, making it nearly impossible to develop a simple cure.

But medication isn’t always the best answer anyway. There's still a lot you can do to stay strong and healthy this winter. Here are 5 strategies to staying well.

1. Wash Your Hands: Washing hands remains the most effective way to protect yourself and your family from colds and flu. Lather, rinse, repeat throughout the day. Can’t get to a sink? Use antibacterial hand sanitizer.
2. Get Enough Sleep: According to recent scientific research, less than 7 hours of sleep a night made people three times more likely to catch a cold than those who got 8 or more hours of zzzs. Skip Letterman and get to bed.
3. Exercise: While high intensity/metabolic physical activity can put a damper on your immune system, most scientists agree that moderate physical activity actually helps boost the immune cells that fight off invaders. A good rule of thumb is if you’re sick above the neck, workout. If you’re sick below the neck, take a day of rest. 
4. Fuel Yourself with Good Nutrition: An orange a day (along with strawberries, bell peppers, potatoes, and other vitamin C rich fruits and vegetables) can help keep the doctor away. Lean meat, fish, and other protein sources also provide the amino acids needed to help maintain your immune system. Don’t forget to fill in nutritional gaps with immune supporting nutrients like zinc and vitamins D, A, C and E. Harvard scientists even suggest vitamin D supplements may help reduce the occurrences of colds. The scientists found low vitamin D levels in nearly 20,000 Americans increased their cold and flu risk.
5. Power up with Plant Extracts: Scientific research has led to the discovery of a combination of plant extracts that naturally boost the body’s own production of interferon, a component of the immune system that helps fight off viruses. Other plant compounds found in elderberry and echinacea extracts can help, too. 

A common mistake is to start taking these once you're sick. Think preventatively. At the first sign of a tickle or a sniffle, start taking these and continue taking them for about a week as needed.

On a personal note, my wife Joella use to get sick ALL the time. And it was never just a head cold. It might start there but get much worse. She was sick once for 6 solid weeks! Once I started her on Nutriferon she stopped getting sick. Completely.

If you get sick often - 2 or more times a year - give this a try. It works.

And then don't forget the first four!

To your Winter health,

Tim Chudy
Fitness Together

A Crucial Catch

Unless you’ve been asleep this entire month, you’ve  noticed our Ram’s players, as well as other NFL teams, sporting pink with the Crucial Catch campaign. Pink gloves, shoes, towels, even mouthguards.

It’s not just a mass movement of football players getting in touch with their feminine side. But an effort to support Breast Cancer awareness. (You can find out more about the NFL's campaign here.)

Even as big as the Komen walk is every year, I think having NFL athletes sporting pink has a much broader reach. It's one of the smartest marketing partnerships I've ever seen.

Today I have a suggestion for you and a way to support Breast Cancer awareness (as well as other deadly cancers).

As a fitness professional for over 12 years I’ve always encouraged everyone and anyone to exercise more. Doesn’t matter what your motive is. Just get moving.

Recently, the medical community has further supported the importance of encouraging adults to be more physically active, especially for individuals who have or are at high risk for life-threatening diseases such as hypertension, cardiovascular disease, cancer and diabetes.*

I think that is the very first line of support for Breast Cancer awareness. Yes, you should wear pink, participate in the Komen walk, and support the cause in other ways. But there is no better way to start than with yourself. Especially if you have specific risk factors associated with breast cancer.

According to the American Cancer Society (ACS), more than 572,000 Americans die of cancer each year, with 1/3 of the deaths linked to poor diet, physical inactivity and being overweight.* The most important things you can do to help reduce cancer risk for you and your family include:

• Establishing and maintaining a healthy weight. 
• Incorporating regular, consistent physical activity into your lifestyle. 
• Making healthy food choices with a focus on plant-based foods. 

The latest recommendations from the ACS in regard to healthy physical activity levels for adults include 150 minutes of moderate intensity or 75 minutes of vigorous intensity activities each week.

As I tell our clients make sure you distinguish between exercise and activity. Walking your dog while she stops to go to the bathroom and sniffs the bushes is NOT exercise. Brisk walking, biking and hiking would be moderate while vigorous activities would be a Fitness Together workout.:-) There's no time for Fido to distract you here!

In addition to adding regular workout sessions into your daily schedule, you also can begin incorporating more active habits into your normal daily routine. Starting today, try incorporating as many of the following approaches (suggested by ACS) as possible to support an active and healthy lifestyle.

• Use the stairs instead of the elevator.
• Walk or bike to your destination. 
• Be active at lunch with your co-workers, family, or friends.
• Take a 20-minute activity break at work to stretch, or take a quick walk.
• Walk to visit co-workers instead of sending an e-mail message.
• Go dancing with your spouse or friends.
• Plan active vacations, rather than driving trips.
• Wear a pedometer every day to increase your number of daily steps.
• Join a sports or recreation team.
• Use a stationary bicycle or treadmill while watching TV.
• Plan your activity routine to slowly increase the days per week and minutes per session. 2

Breast cancer is a deadly disease that continues to take the lives of too many mothers, sisters, wives, grandmothers, aunts and best friends in our community every year. And it doesn’t have to be this deadly (remember, 1/3 of the deaths are linked to poor diet, lack of exercise and being overweight).

But it’s gotta start with you.

Before  you point your finger elsewhere, point it at yourself. Not only will you help yourself, but you’ll set a positive example for your kids, siblings, friends, and others.

My mission in life is to help people get healthy and fit. I don't care what your reason is. But supporting breast cancer is a great way to get motivated and help reduce the risk of this life-threatening disease.

October is Breast Cancer Awareness Month. Make a point to not only support awareness in our community, but take a step to a healthier you. If you're struggling with motivation visit the Komen website. They have an awesome series called "31 Days of Impact". It highlights women and their stories behind this disease.

In health,
Tim Chudy
Fitness Together

"Be the change you wish to see in the world." Mahatma Gandhi

*Centers for Disease Control and Prevention, www.cdc.gov.
*American Cancer Society, www.cancer.org.