Coughs, colds and the flu are common during early Fall and Winter. With more of us spending time indoors, it's easier for germs to spread. So, to avoid becoming another statistic, keep in mind the following tips to preventing the spread of illness.
Wash your hands frequently. This is often your best defense. Wash the entire hand, using cool to warm water and soap. Don't forget to clean under fingernails. Wash for a minimum of 15 seconds. 15 seconds is equivalent to singing "Happy Birthday" twice.
Avoid putting your hands near your eyes, nose or mouth, unless you have washed. Most bacteria and germs are spread from a surface to your hands to your face. Few germs are transmitted through the air.
Clean your 'shared spaces' more often than other times of the year. Remember phones, keyboards, steering wheels, office equipment and other items used by several people during the day.
Get a flu shot. Flu shots are especially beneficial for those with weakened immune systems, the elderly or those who come in contact with a lot of people. Check with your Doctor or Health Services for more information.
Get enough sleep. During sleep, your body's immune system goes into high gear to protect you from illness. Lack of sleep can reduce immune functioning making you susceptible to sickness.
Drink more water. In the fall and winter, it is easy to overlook your thirst and get dehydrated. Make sure you consume a minimum of 8 glasses a day.
Continue a moderate exercise program. Try to maintain a 3-4 day a week exercise routine. Fencing Monday and Wednesday evening is a great start. Cross training and consistency is the key.
Eat healthily. A good rule is to eat 10-15 calories per pound of "desired body weight." If your ideal weight is 170 lbs, then consume 1700-2550 calories a day. 1700 for sedentary individuals and 2550 for extremely active types, like Fencers.
Limit alcohol and caffeine intake. Alcohol and caffeine can be dehydrating which, in turn, may decrease your resistance to bacteria.
Finally, listen to your body. If you are less than 100% you will feel better and recover faster if you let yourself rest.
If you have a subject that you would like covered or comments, please e-mail me at gord@scarboroughfencing.on.ca
"All For One And One For All"
Gordon Fong, Head Coach
Scarborough Fencing Club