Staying Well in Winter
Winter. Cold winds blow. Snow, sleet, and icy rain pound the rooftops and pavement. Streets are slushy. Shoes are wet. Clothes are cold and damp. How to stay well in these challenging weather conditions?
You know that winter is approaching when "FLU SEASON" ads start blanketing the airwaves. It seems that every second commercial is for a cold medicine or flu remedy. Well, as an old friend of mine used to say, "when it's going around, let it go around you".
I mean that. You don't have to be sick, too, just because everyone else is. The key to having a fighting chance of staying well in the winter is to strengthen your immune system. There are a few simple ways to do this, but it's important to be consistent.
1. Drink sufficient water each day. For most of us, this is a radical proposal, but it's the most important nutritional advice that can be given. However much water you're drinking each day, it's probably not enough. A good standard is eight glasses each day. If you're not drinking much now, start with four glasses, building up to eight glasses per day over two weeks. If you're not drinking enough water, your internal environment is toxic. This will, of course, make you a prime candidate for hosting unfriendly germs and viruses.
2. Each week, make sure you're eating consistently from all of the major food groups: grains, fruits and vegetables, meats and poultry, and dairy products. If you're not a dairy fan, make sure your daily calcium intake is sufficient (between 1200 and 1300 mg per day). If you're not a meat and poultry fan, make sure your diet contains "complete protein", containing all the necessary amino acids.
3. Get enough rest. This is self-evident. Not getting enough sleep (seven hours is a good median) will tend to weaken your immune response.
4. Exercise three times per week, for about an hour each time. Two times per week is okay, but not quite as good. Exercise causes your body to produce endorphins, which promote a sensation of well-being. Additionally, many scientific studies have demonstrated that exercise strengthens the immune response. My personal observations suggest that those people who exercise consistently get sick a lot less than those who don't.
5. Finally, a note of personal hygiene. Wash your hands several times a day. In New York City, where I live, mass transit is a plentiful source of germs. Handrails, doors, and seats have all been recently touched by many other commuters. Likewise, at the gym, the free weights and machines all contain microscopic residue of recent human contact. So, do your best to avoid touching your face, eyes, and lips with your hands during your gym time and travel time, and wash your hands frequently.
Editors note: Dr. David Lemberg is a chiropractic orthopedist, in his 20th year of practice on Manhattan's Upper East Side. His treatment of obstetric patients was mentioned in Fortune magazine (December 14th, 1992). Dr. Lemberg may be reached at 212-535-7429. His new book, Commitment to Fitness: Real Fitness for Real People, may be ordered at a special pre-publication price of $19.95. For more information on stretching, exercise, and fitness in general, please visit his Web site.
Yours in health and fitness,
David Lemberg, DC, DABCO
http://www.corporesano.com
212-535-7429
