HEALTHY TIPS

Welcome to Healthy Tips! Every other month we will post useful health care tips for women here on our website. These will cover topics of interest to women of all ages. We hope you find the information helpful.

Well Woman Care

Strategies for a Healthy New Year

No doubt about it, cold and flu season is here, but you can make 2012 a healthier year for you and your family by following some simple guidelines, and getting your flu shot.

Boost Your Immune System

• Get your rest: If you are tired all the time, you have a greater chance of getting sick. Try to get at least seven hours of sleep each night.
• Exercise: People who exercise 20 to 30 minutes a day five days per week catch fewer colds. Exercise boosts your body's overall health thanks to improved heart and lung function, and researchers now say it may actually raise the number of immune cells in the body.
• Leave Your Nose Alone! Cold and flu germs enter the body through your nose, mouth and eyes, so don't touch these areas without washing your hands first. And, if you get sick, avoid touching these areas while you are ill, as you can reinfect yourself.
• Eat healthy: Getting plenty of fruits, vegetables, whole grains, milk and healthy proteins helps give your body the tools it needs to stay strong.
• Stay hydrated: When you are dehydrated, your body is more vulnerable to illness.
• Wash your hands: This is the single most important step you can take to avoid colds and flu. Use plenty of soap and lukewarm water, and lather and rinse several times. Avoid water that is too hot as it can crack and dry your hands, leaving you open to infection.

Get Your Flu Shot

The flu shot is the best way to prevent getting the flu, yet in 2010, less than half of American adults got vaccinated, according to the National Foundation for Infectious Diseases. Here are some misconceptions that kept people from getting the vaccine:

• You cannot get the flu from the vaccine. If you do get sick around the time of getting the shot, it is either from another virus that causes similar symptoms, or you had already been exposed to the flu before you got your shot.
• The flu needs to be taken seriously. Every year more than 200,000 Americans are hospitalized due to respiratory and heart complications as a result of the flu.
• While the very young, elderly, and those with weakened immune systems or existing lung issues are most at risk for suffering more severe cases of the flu, ANYONE who comes into contact with other people is at risk for getting the disease, and should therefore get the shot. Getting the shot protects you and also keeps you from bringing the illness home to your family.
• January is not too late to get your shot--the flu season extends into March.

If You Do Get Sick, Know Your Illness: How to Tell the Difference Between a Cold and the Flu

Colds

• Sometimes cause a low fever--less than 101 degrees
• Typical symptoms are sore throat, mild headache, sneezing, runny nose
• You feel tired, but can usually manage daily chores
• A cold typically comes on gradually, often over a few days
• You usually don't need to see the doctor, unless symptoms worsen or you experience:
  
  • Prolonged coughing
  • Fever that goes higher, or doesn't go down with medication
  • Shortness of breath
  • Sinus pain
  • Chest pain
  • Increased mucus or a change in type

FLU

• Causes a fever above 102 degrees
• Your body aches all over
• You feel extremely tired, and need to stay in bed
• The flu usually hits you suddenly
• Seeing a doctor is usually advised, and especially for those who are very young, elderly, or have compromised immune systems or existing lung/heart conditions

For more information about Partners for Women’s Health call (603) 778-0557.

Obstetrical Tips

Winter Fitness

Exercising offers many benefits to pregnant women. Not only will it help prevent excess weight gain, it will also boost your energy, help you sleep better, and support your immune system.

Exercising in winter can be more challenging, but there are still plenty of options. You may not be hitting the slopes or the skating rink but outdoors or indoors, you can find a workout that works for you.

As with any exercise program, consult with your doctor before starting one.

Outdoors

• Cross-country skiing on a level, easy course is a great all-over workout. Cross-country also allows you to ski at your own pace.
• Snow-shoeing also provides a good workout, and again, allows you to go at your own pace. You can also choose terrain that you are comfortable with.
• Walking is always good, but you need to be careful of icy roadsides and walkways.

Indoors

• If outdoor walking is not feasible, head to the mall. Many malls have indoor walking routes and quite a few also have walking clubs so you can exercise with friends.
• Swimming in an indoor pool, or a moderate class of aquacise is great exercise.
• Yoga provides excellent toning while building strength, stamina and flexibility. A number of yoga instructors also offer classes designed for moms-to-be.

As with any fitness program, the most successful ones are comprised of activities you enjoy, and are usually a mix. Try swimming one day, walking the next, and maybe snowshoeing on the weekend. This way, you don't get bored and you use different sets of muscles.

When exercising, be sure not to get overheated. If exercising causes cramping, excessive exhaustion or rapid heart rate, stop and consult with your doctor before resuming any exercise program.

Staying strong, fit and healthy will help make your pregnancy easier, and ensure a healthy baby.

For more information about Partners for Women’s Health, call (603) 778-0557.