Have you & yours gotten that awful cold / upper respiratory thing that’s been going around? Total drag, and it lingers on and on.
If you’re a scoop-fan, chances are you aspire to a healthy lifestyle – like me you probably at least do a lot of reading about fitness, exercise and smart food choices. Living those choices is hard enough in normal times, but becomes exponentially tougher during the holiday season. Which of course, is just when we are all most susceptible to cold temperature viruses and the added stresses of Thanksgiving-Thru-New Years.
We checked in with our client PartnerMD, a concierge health practice in the Arboretum, where a great deal of their focus is on preventing illness rather than treating it after you’ve already gotten sick. We had a list of questions for both Dr. Matt Acampora and the local wellness director Catlin Rankin.
[PartnerMD is offering scoop readers a free wellness session if you mention you read this article! Scroll down for the deets.]
(Selfishly) These are my questions, but if you have something you’d like an answer for, put your question in the comments below and we’ll reach out for an answer for you!
DR. ACAMPORA, What are most common illnesses you treat in adults for Oct through Jan – that we want to try to avoid getting?
Typically October – January is considered Cough, Cold, and Flu Season.
Within that myriad of symptoms lies a cornucopia of medical illnesses such as Sinusitis, Bronchitis, Pharyngitis, Laryngitis, and Tonsilitis. These diseases may be either viral or bacterial in nature. Viruses are typically treated by rest, avoiding dehydration by consuming proper amounts of fluid, and with medicines like Advil or Tylenol to relieve the symptoms generated by the virus. Bacterial infections are treated with all of the above; in addition an antibiotic is often required to kill the bacteria.
Do you have any preventative measure to suggest?
•First and foremost, hand washing after general contact with someone or even while handling money.
•I would also employ the use of hand sanitizer as well if you are exposed to a lot of people on a daily basis.
•If you are going to cough, then cough in to the crease in your elbow rather than your hand.
•Avoid touching your eyes and nose, as they present the perfect portal for entry into the body.
It is also important that if you are feeling ill, you get at least 8-10 hours of sleep per night. And eat well. I am certain that you have heard the old saying “feed a cold and starve a fever.” Well, there is some truth to that. Consumption of an increased amount of fruits and vegetables ~ high in antioxidants ~ will help serve a weakened immune system that may be ravaged by the flu. If you smoke, then quit. Smoking only weakens the immune system and will make you prone to developing infections.
Lastly, keeping well hydrated is also very important.
DR. ACAMPORA, What are the first signs of the Flu? vs a Cold? What should you do with either to shorten the duration?
The difference between a cold and the flu can sometimes be a challenge, but here are a few things to keep in mind.
First of all the symptoms of the flu tend to occur acutely (quick onset) while those of a cold occur over a period of several days. The symptoms attributed to Flu tend to be more severe and include muscle aches, bone pain, fever, fatigue, weakness, and headaches.
There are medications such as Tamiflu that will decrease the ability of our body to reproduce the virus, and therefore decease the duration of the occurrence of symptoms.
Treatment includes rest, increased fluid hydration and use of medications such as Tylenol, Advil or Aleve in an attempt to relieve some of the above mentioned symptoms.
Does anybody else get laryngitis during the holiday party season? Why do I lose my voice – am I talking too much?
Laryngitis – any time one sees the letters “itis” after a word it always indicates inflammation and or swelling. The larynx is that part of your throat that contains your vocal cords. Therefore any type of swelling and or inflammation can cause quite a bit of discomfort. The causes are multifactorial and can include anything from viruses to bacteria to even things like prolonged use of one’s voice say while cheering at a sporting event (or a cocktail party!!)
During the holiday season the weather may play a role, and viruses tend to be a major cause.
CATLIN, How can you help us avoid gaining the holiday 10 this year?
I believe the most important thing to remember when preparing for the holidays is what the holidays are truly about – enjoying time with friends and family. If you can remember this going into the holiday season, you will be more focused on the people and not be as tempted by the lure of holiday treats.
The other tip that is key to not gaining the holiday 10 is to remember that consistency and moderation are key. While at a holiday party or event, enjoy the foods you truly love, but do not eat the “filler foods” that do not taste special or unique (for example the cheese and crackers platter), fill up on healthy foods and then savor the items that truly taste special.
Do you have any exercises that only take a few minutes each day so that we can still get something in even when we only have 10 mins in the am?
If you only have 10 minutes, I would make the most of it by doing a small circuit two times through. Here is a small but effective workout routine will tone up your whole body while helping you burn off some extra calories.
To do this workout, just do each move for one minute and then repeat:
- Jumping Jacks
- Squats
- Plank
- Push ups (on knees)
- Mountain climbers
DR. ACAMPORA, Can you give me some specific guidelines on calories / hours of sleep / supplements to stay healthy for the holiday season?
Caloric intake during the Holiday Season can also be quite difficult as we tend to consume a majority of our calories with alcohol.
However we recommend a caloric intake of 1750 – 2200 HEALTHY calories per day will ensure that you keep yourself in a healthy state.
Regarding sleep, especially if you have several Holiday Parties to attend, then I would advise at least 6 – 8 hours of sleep per night.
I feel that the best supplement one can use is a proper diet and supportive measures to ensure overall health and wellness during the Holiday Season.
There is no viable data that supports the use of any type of supplements for illness/disease prevention during the holiday season.
CATLIN, What should we eat when we know we are going to a party that night? Do you have a reco on mix of carbs vs protein, pre party eating, hydrating etc?
The key tips when preparing for a holiday party in the evening are to eat as you normally would throughout the day, stay hydrated and then have a small snack right before the event. A healthy snack would be a small apple and 1 tablespoon of walnuts. This will help keep you full and also has a great ratio of carbs, fats and proteins. The other tip would be to remember to eat as you normally would at the holiday party – watch your portion sizes and try to have only one dessert.
DR ACAMPORA, What can we do with a hangover?
Hangovers are unavoidable for many during the Holiday Season, since the only surefire way to avoid them is to not consume Alcohol.
That being said, hangovers usually go away on their own, and can last for at least 24 hours after you stop drinking. The symptoms are numerous and include Dizziness, Weakness, Fatigue, Increased Thirst, Headaches, Muscle Aches, Increased sensitivity to light, Nausea, Vomiting. And a Rapid Pulse. Despite what may be published there are no miracle cures for Hangovers.
However you can diminish symptoms by eating a well-balanced meal prior to the start of drinking, and by consuming of a glass of water in between each drink.
CATLIN, What would you do with someone who wants to sign up and come in during October, so that they can manage the holiday season more successfully and healthily this year?
I would first determine their specific goals and help them create a simple but specific workout schedule that they can follow. I would also work with them to help them monitor what they are eating and also help them mentally prepare for how to deal with the stress and pressure during the holiday season.
To that end, PartnerMD is offering a complimentary wellness session when you mention scoopcharlotte!
Call (704-816-2607) or email jcampbell@partnermd.com to schedule yours today.
Your wellness session will includes an InBody composition analysis and fitness assessment. The InBody analysis is designed to asses your current body composition. Weight alone is not a clear indication of good health and understanding the body composition can help you understand how diet, lifestyle and exercise are influencing your body composition. A fitness assessment will help determine where you rank against others your age. This will provide a baseline to help you determine the next steps to reach your optimal health.
You can discuss options with Catlin and PartnerMD when you are there, and take a complimentary tour of the practice.
Call (704-816-2607) or email jcampbell@partnermd.com to schedule yours today and learn more about the practice at www.partnermd.com.
8035 Providence Road, Suite 315 Charlotte, NC 28277
(704) 816-2626…..CharlotteInfo@PartnerMD.com
