Tips for staying healthy from Zicam
1. Importance of sleep
Experts advise getting 7 to 9 hours of sleep per night as getting a good night’s sleep can have plenty of benefits, including:
- Boosting Immunity: When you're tired your body lacks energy. People who get less than 7 hours of sleep per night are 3 times more likely to catch a cold (JAMA study).
- Reducing Weight: Not getting enough sleep can throw off hormones that regulate your appetite and metabolism. People who get 7 to 9 hours of sleep a night have an average BMI of 24.8, which is 2 points lower than the average BMI of those who slept less (University of Washington).
- Tips for Getting a Better Night's Sleep:
- About an hour before bed, dim the lights in your home to prepare your body.
- Avoid any intense exercise close to your bedtime; instead, relax in the evening with mediation or light stretching.
- Turn off the TV and computer, let your mind rest.
- Gradually advance your bedtime by 15 minutes each night.
And of course, when do you feel a cold coming on, keep your favorite Zicam Cold Remedy close by, so you can take it at the first sign.
2. Exercise
Exercising not only helps your immune system, but also keeps off unwanted pounds. Walking or exercising every day for at least 20 minutes can substantially decrease cardiac risk. Taking a nice walk is also a great way to relieve stress and get some fresh air.
3. No hands, please
A lot of people don't realize that touching the membranes in your eyes, nose or mouth can expose you to germs, viruses and bacteria from your hands. So don't touch your eyes, nose or mouth when you think you've been exposed to germs.
4. Watch what you eat
Most people know that eating a balanced, nutritious diet is key to staying healthy, but it's especially important during the winter, to keep your immune system at its best. Although tempting to let good habits slip, eat healthy and pack nutritious snacks to give your body what it needs to fight off germs.
5. Slow down
Although difficult to do, avoid a very hectic schedule, as taking on too much at once can cause additional stress and fatigue which can lead to catching a cold.
Staying healthy during this cold season can be challenging. For a great start to a new year here are a few regular checkup reminders:
- Eye Exam:
It's recommended for people with glasses or contacts to visit their eye doctor for a vision screening once every year, or every other year for those who don't.
- Skin Check:
The best way to detect skin cancer is to catch it early. Start by checking your skin once a month for new or suspicious moles, and by getting a total body exam once a year by your doctor or dermatologist.
- Dental/Periodontal Exam:
Dental cleanings are recommended twice every year. During these exams it's important for your dentist to perform a periodontal exam, probing the health of your gums.
- Blood Tests:
Starting at the age of 20, it's important to get a baseline screening of your cholesterol level and repeat it every five years. Beginning at age 40 it's recommended to get the tests done every year.
And when looking at how to stay clear of the cold in the year ahead, take necessary precautions to keep yourself healthy and germ-free, including frequently disinfecting your surrounding area. Of course, when you do feel a cold coming on, keep your favorite Zicam Cold Remedy close by, so you can take it at the first sign. These and other precautions can help ensure you remain healthy, enabling you to stay on track with your New Year's resolutions.
Tips for healthy holiday travel
With the holiday travel season underway, it becomes more important than ever to stay prepared for the cold season.
- During December the number of long-distance trips increases by 23%.*
- You may be 100 times more likely to catch a cold on a plane than in your normal daily life.**
- Dr. Oz recently stated that 60% of airplane tray tables have bacteria on them.***
Take the necessary precautions to keep you and your family healthy this busy holiday season, and keep your favorite Zicam Cold Remedy on hand to take at the first sign of a cold. This precaution can help ensure you and your family are adequately prepared while traveling during the holidays.
To help stay healthy, and to help avoid jet lag over the holidays, try these tips:
- Get adequate sleep of at least seven hours per night, as maintaining a regular sleep pattern will allow the body to stay refreshed.
- Eat well balanced, nutritious meals, limiting sweets and high fat food intake. And avoid overeating.
- Avoid excessive drinking. A hangover worsens fatigue and energy levels.
- Try to exercise as much as you can, at least 20 to 30 minutes a day, on your trip.
- Relax. Take a 10- to 15-minute break to recharge your batteries at least once a day.
- Wash your hands often and always before eating.
- Avoid a very hectic schedule as taking on too much at once can cause additional stress and fatigue.
- Each day, take a multivitamin that contains extra Vitamin C.
- Use sleep medicines for only a few days. Get used to a new time zone by going along with the local meal and bedtime schedules.
*According to a "US Holiday Travel" survey conducted by the Bureau of Transportation Statistics (in the study, long-distance travel is classified as travel to and from a destination 50 miles or more away).
**"Common cold transmission in commercial aircraft: industry and passenger implications," by Professor Martin B. Hocking and Harold D. Foster, Journal of Environmental Health Research, volume 3, issue 1, 2004.
***According to study presented at the 2007 General Meeting of the American Society of Microbiology, and as quoted by Dr. Oz in Nov. 24, 2009 issue of US Magazine.
According to the Centers for Disease Control, there are approximately 1 billion colds annually in the U.S. Children get an estimated 6 to 10 colds a year, and adults, an estimated 2 to 4 colds. So it's important to tune in to your body to help take steps to reduce a cold's duration and severity.
As soon as you feel that first itch, tickle or tingle in your throat, pay close attention and give your body the attention it deserves to address these first symptoms of an ongoing cold. Early self-care is extremely important to help your body fight off a cold. Here are a few things you can and should do to help yourself to reduce the duration and severity of your next cold:
- Listen to intuition, or in this case your body, when you feel like you just might be coming down with a cold, don't dismiss it
- Tuck yourself into bed or get comfortable on the couch to provide your body the rest it needs
- Begin taking your favorite Zicam Cold Remedy product at the very first sign of symptoms to shorten the duration and severity of your cold
- Drink plenty of water to stay properly hydrated
- Eat healthily to provide your body with the energy it needs
- Overall, treat yourself as though you are truly sick, thus giving your body the time and attention it needs to fight off the cold virus and feel better
Cold/Flu
Colds and flu are often spread by hand-to-hand contact. Avoid touching your eyes, nose, or mouth after being exposed to viruses or bacteria.
To kill bacteria and viruses, wash toys regularly in warm, soapy water.
Frequently clean surfaces such as stair rails, telephones, counter tops, and door knobs to avoid hand-to-hand spread of viruses.
Make choices that promote strong immune function, such as switching from coffee to tea, eating garlic liberally, and adding yogurt to your diet.
Drink lots of water, which flushes toxins out of your body while re-hydrating your system.
Allergy
Stay indoors between 5 and 10 am, as that's when pollen counts are usually highest.
Clear out any weeds or dandelions from the garden, as they can trigger allergies.
Keep your pets clean in the summer, as they tend to play in the yard and bring allergens into the house.
Don't use your attic fan during allergy season, as it sucks pollen into the house.
Use large, waxy flowers like lilies and tulips to decorate your house. Their pollen is too heavy and sticky to enter the air and cause an allergic reaction.
Don't over-water indoor plants. Soggy water sitting in a drainage tray creates ideal conditions for mold growth.
Congestion
A humidifier in your bedroom will release moisture and reduce mucous drainage while you sleep.
Drink lots of water to keep your body hydrated.
Avoid drinks that contain caffeine such as coffee, tea, and cola, as these contain diuretics which could cause further dehydration.
If you are suffering from a blocked nose, prop yourself up in bed with pillows to help breathing at night.
Eat spicy foods such as hot chili or mexican foods that make your nose run.
