Choose your pig, place your bets, and they’re off! I am not sure if you’ve ever had the privilege of watching a pig race, but it is hilarious fun.  My all time favorite is when an adult enters into the race thinking he or she can out-run the four legged piglets.  I guess the fall air clouds the judgment of those who enter such a contest.  But it sure is a great entertaining moment for those of us taking it all in. 

In an effort to protect yourself from this year’s flu season, I suggest these five steps to keep you ahead in the race to better health.  Nothing will take the place of a little common sense as you prepare for what most experts say will be the worst flu season we’ve seen in a very long time.  The basics of good health, of course, are not smoking, eating a healthy diet, adequate sleep, hydration, and exercise.  I believe that smoking is the good health nemesis, and this holds particularly true during flu season.  Research has shown that smokers are more likely to become infected with influenza compared to nonsmokers.  Also, there is a higher mortality rate for smokers than for nonsmokers from influenza. 

The first step in preventing any disease and especially the flu is HAND WASHING!  According to the Centers for Disease Control and Prevention (CDC), hand washing is the number one way to prevent the spread of disease.  Hand washing includes soap, water, time, and friction!  Sing “Happy Birthday” or “Row, Row, Row Your Boat” for about 20 seconds while rubbing soap on all surfaces of your hands.  Use alcohol-based hand sanitizers often in between washings and whenever soap and water are not available.

The second step in protecting yourself against the flu is to get a yearly flu vaccination.  September / October is an excellent time to start getting vaccinated for the best protection during the peak flu season.  The Department of Health and Human Services is working to get the H1N1 (Swine Flu) vaccine ready in time to protect against the mid-winter peak.  Getting a good night’s sleep the night before and after your vaccination can help boost the effectiveness of the vaccine.

Thirdly, keep your hands away from your mouth, eyes, and nose.  Germs can enter the body through these delicate mucous membranes.  When coughing or sneezing, cover your mouth with the crook of your arm to minimize the transfer of germs onto everything you touch.  When using a tissue to cover your cough or sneeze, be sure to throw it away immediately and wash your hands.

The fourth step is to drink plenty of water and stay hydrated.  Eat a well-balanced diet that includes fruits and vegetables.  Include yogurt (or other cultured dairy products) in your diet to help promote a healthy balance of good bacteria to support digestion and stimulate your immune system.

The fifth step is to take vitamin D, which I believe to be vital in the prevention of the common cold and flu.  I recommend having a blood test to check your serum vitamin D level by your healthcare provider.  The optimum range is 50 to 70 ng/ml; most patients I saw this summer in the clinic had a serum level of 14 ng/ml.  Based on the research I have reviewed, I recommend 2,000 IUs per day as a safe dose of vitamin D if you are not going to have your level checked.  Again, I stress that you should not start any supplement or medication without first discussing it with your healthcare provider or pharmacist.  In the next few weeks I will be devoting an entire column to the benefits of vitamin D, so stay tuned.

Use a little common sense and race through the flu season, staying ahead of the swine.  You might not beat the piglets on foot but by taking care of yourself and following these steps to better health, you will make for a healthier run.

For questions, comments, or suggestions on topics you want to read about, please email me at:  howard@howardsbaker.com