This post seemed extremely fitting, as I'm currently cooped up with what I like to call 'the-change-of-weather-viral-yuck." You know, the typical sneezing, stuffy, coughing, sore throat...and in typical Abbie fashion, no-voice sickness. From what I'm hearing this strain of cold going around right now is downright awful, lasting up to weeks to run its course. So yay me! :(
I figured I'd put some of my current downtime to good use, providing my two-cents on self-care during sickness.
Wash your hands
This should be a no-brainer. It's the #1 way to take personal accountability to prevent getting sick, or spreading whatever you're infected with. I get super OCD when I'm ill, probably over-washing/disinfecting. I figure I'd rather be safe than sorry...so until someone tells me I'm killing whatever good bacteria is left on my skin, I'll keep this habit up.
Sleep/Rest
I need to take some of my own advice and relax more during an illness. Whatever errands I need to run or whatever is on my to-do list can wait. Our bodies are literally begging for sleep when we're sick so our immune system can fight off infection. Also, no one wants to be around a sick person, so just stay home, set up shop on your couch or bed, watch Netflix or other binge-worthy TV, and catch some zzz's.
No matter what recent diet craze you've heard, YES you DO need to eat when you're sick.
I had a previous coworker (not a dietitian, thank God) tell me the phrase "I heard somewhere you should starve a cold, feed the flu." Now the only reason I'm also sharing this phrase is so I can myth-bust the shit out of it and say it's NOT TRUE. While being sick may cause you to lose your appetite in the short term, any weight loss occurred is most likely due to dehydration or muscle breakdown, which is definitely not ideal.
In fact, your nutrition needs are actually INCREASED when sick. Sure, a well-balanced diet is recommended in general, but if all you're able to stomach is macaroni and cheese (my go-to) or of plain piece of toast, start there. Your body is going to use whatever energy you feed it to help fight off infection. In fact, your immune system is actually more compromised when under- or malnourished, so you're not doing your body any favors (and potentially elongating your illness) if you try to make your cold or flu your next diet hack.
Another myth is that when you're sick, consuming a bunch of Vitamin C or Airborne will help cure whatever ailment you're diagnosed with. While this vitamin does support a healthy immune function as a preventative measure, once you've caught a bug it's not going to magically cure anything. If the only time you're eating strawberries or drinking orange juice is when you feel under the weather, my first recommendation would be to implement other times of the year.
Fluids also matter
Fluids not only feel good on a sore throat, but they also help keep you hydrated (when sickness typically causes dehydration - whether d/t appetite loss, fever, or medications taken). Water, juice, decaf tea, sports drinks..they all can provide hydrating benefits. Drinking soda, coffee or caffeine isn't inherently bad, but it's not going to help in the hydration department.
Neti Pot
I'll be the first to admit, I've been skeptical about Neti Pots for years - probably because I first heard of them through what I like to call "The Dr. Oz grapevine." But my family and I all suffer from sinus issues when the weather changes, and my doctor recommended yet again that I give them a try...so I bit the bullet and did because "What do I have to lose?" While the process initially feels really weird (like water is going up your nose in a swimming pool) when it starts flowing out your other nostril that awkwardness goes away. And the results from my first 'nasal rinse' (as the box claims) were outstanding...I'll just leave it at that ;-)
IF you're like me and always worry about unknown side effects from these types of products, I'd say first and foremost follow the instructions: for safety don't use tap or unfiltered water, don't blow your nose too hard after a rinse (your ears will thank you), clean appropriately, and replace every 3 months. If you have any other concerns or questions stop use and consult your doctor.
Medications can help, but ONLY if they're needed.
You heard that right - our bodies have this wonderful thing called an IMMUNE SYSTEM that actually help heal your ailments all on its own....only negative here is that it TAKES TIME. I think one of the biggest mistakes of the 90's (and our healthcare system is just now noticing the consequences) was over-prescribing antibiotics. When truly needed, antibiotics can be WONDERFUL, and actually life-saving...if, and ONLY if, you're sickness is caused by a BACTERIA. So viral colds (*insert my term yuck, because let's face it, that' what it truly is) just have to run their course.
When I was younger, I remember that no matter what sniffle or sneeze I had, my doctor would just throw amoxicillin at it. Makes sense why this medication does nothing for me today, and probably why my immune system is so crappy as well. It's important to know that about 70% of a person's immune system is located in the gut, and antibiotics not only kill nasty bacteria, but the good bacteria as well. (Hence why doctors recommend increasing consumption of probiotics like yogurt, during your medicine's 7 to 10-day course). But either way - you live and you learn, and now I do my best to try home-health remedies first before running to the doctor at the drop of a hat.
While these may seem like simple steps, it never hurts to have a reminder as we head in to the peak of cold and flu season. For everyone else's sake, I hope none of you encounter and catch this crud I'm fighting off - so please Please PLEASE send good vibes my way so my voice returns!! (Back at work this week with a raspy/hoarse voice...Lord help me)!
-Abbie
I figured I'd put some of my current downtime to good use, providing my two-cents on self-care during sickness.
Wash your hands
This should be a no-brainer. It's the #1 way to take personal accountability to prevent getting sick, or spreading whatever you're infected with. I get super OCD when I'm ill, probably over-washing/disinfecting. I figure I'd rather be safe than sorry...so until someone tells me I'm killing whatever good bacteria is left on my skin, I'll keep this habit up.
Sleep/Rest
I need to take some of my own advice and relax more during an illness. Whatever errands I need to run or whatever is on my to-do list can wait. Our bodies are literally begging for sleep when we're sick so our immune system can fight off infection. Also, no one wants to be around a sick person, so just stay home, set up shop on your couch or bed, watch Netflix or other binge-worthy TV, and catch some zzz's.
No matter what recent diet craze you've heard, YES you DO need to eat when you're sick.
I had a previous coworker (not a dietitian, thank God) tell me the phrase "I heard somewhere you should starve a cold, feed the flu." Now the only reason I'm also sharing this phrase is so I can myth-bust the shit out of it and say it's NOT TRUE. While being sick may cause you to lose your appetite in the short term, any weight loss occurred is most likely due to dehydration or muscle breakdown, which is definitely not ideal.
In fact, your nutrition needs are actually INCREASED when sick. Sure, a well-balanced diet is recommended in general, but if all you're able to stomach is macaroni and cheese (my go-to) or of plain piece of toast, start there. Your body is going to use whatever energy you feed it to help fight off infection. In fact, your immune system is actually more compromised when under- or malnourished, so you're not doing your body any favors (and potentially elongating your illness) if you try to make your cold or flu your next diet hack.
Another myth is that when you're sick, consuming a bunch of Vitamin C or Airborne will help cure whatever ailment you're diagnosed with. While this vitamin does support a healthy immune function as a preventative measure, once you've caught a bug it's not going to magically cure anything. If the only time you're eating strawberries or drinking orange juice is when you feel under the weather, my first recommendation would be to implement other times of the year.
Fluids also matter
Fluids not only feel good on a sore throat, but they also help keep you hydrated (when sickness typically causes dehydration - whether d/t appetite loss, fever, or medications taken). Water, juice, decaf tea, sports drinks..they all can provide hydrating benefits. Drinking soda, coffee or caffeine isn't inherently bad, but it's not going to help in the hydration department.
Neti Pot
I'll be the first to admit, I've been skeptical about Neti Pots for years - probably because I first heard of them through what I like to call "The Dr. Oz grapevine." But my family and I all suffer from sinus issues when the weather changes, and my doctor recommended yet again that I give them a try...so I bit the bullet and did because "What do I have to lose?" While the process initially feels really weird (like water is going up your nose in a swimming pool) when it starts flowing out your other nostril that awkwardness goes away. And the results from my first 'nasal rinse' (as the box claims) were outstanding...I'll just leave it at that ;-)
IF you're like me and always worry about unknown side effects from these types of products, I'd say first and foremost follow the instructions: for safety don't use tap or unfiltered water, don't blow your nose too hard after a rinse (your ears will thank you), clean appropriately, and replace every 3 months. If you have any other concerns or questions stop use and consult your doctor.
Medications can help, but ONLY if they're needed.
You heard that right - our bodies have this wonderful thing called an IMMUNE SYSTEM that actually help heal your ailments all on its own....only negative here is that it TAKES TIME. I think one of the biggest mistakes of the 90's (and our healthcare system is just now noticing the consequences) was over-prescribing antibiotics. When truly needed, antibiotics can be WONDERFUL, and actually life-saving...if, and ONLY if, you're sickness is caused by a BACTERIA. So viral colds (*insert my term yuck, because let's face it, that' what it truly is) just have to run their course.
When I was younger, I remember that no matter what sniffle or sneeze I had, my doctor would just throw amoxicillin at it. Makes sense why this medication does nothing for me today, and probably why my immune system is so crappy as well. It's important to know that about 70% of a person's immune system is located in the gut, and antibiotics not only kill nasty bacteria, but the good bacteria as well. (Hence why doctors recommend increasing consumption of probiotics like yogurt, during your medicine's 7 to 10-day course). But either way - you live and you learn, and now I do my best to try home-health remedies first before running to the doctor at the drop of a hat.
While these may seem like simple steps, it never hurts to have a reminder as we head in to the peak of cold and flu season. For everyone else's sake, I hope none of you encounter and catch this crud I'm fighting off - so please Please PLEASE send good vibes my way so my voice returns!! (Back at work this week with a raspy/hoarse voice...Lord help me)!
-Abbie
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