Help - I'm Sick

When we feel sick it becomes even more difficult to stay on track.  Here are some answers to your questions and some tips to get you through.

The number one question is, "Is it OK to exercise if I have a cold?"

I found this answer from Edward R. Laskowski, MD on the Mayo Clinic website.
" Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

As a general guide for exercise and illness, consider this:

⦁    Exercise is usually OK if your symptoms are all "above the neck." These signs and symptoms include those you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat.
Consider reducing the intensity and length of your workout. Instead of going for a run, take a walk, for example.
⦁    Don't exercise if your signs and symptoms are "below the neck," such as chest congestion, hacking cough or upset stomach.
⦁    Don't exercise if you have a fever, fatigue or widespread muscle aches.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you're sick shouldn't affect your performance. Resume your normal workout routine gradually as you begin to feel better. And check with your doctor if you aren't sure if it's OK to exercise.

Remember, if you do choose to exercise when you're sick, then reduce the intensity and length of your workout. If you attempt to exercise at your normal intensity when you have more than a simple cold, you could risk more serious injury or illness."

I like doing an easy yoga work out when I don't feel well.  Here's my favorite Yoga Workout When Your Sick

What about diet?

I think most of us tend to go back to our comfort foods.  I try to find slimmed down versions of my all time favorites.  I like a bowl of chicken soup plenty of chunks of chicken and lots of vegetables.  My mom always made me a cup of hot water with lemon juice lightly sweetened for congestion and I still stick with that.  Who can't do with a burst of vitamin C when your feeling under the weather.  I tend to sweeten it with a little honey when I have a sore throat.
Take Plenty of fluids

Drink plenty of fluids

According to CNN -

You're stuffed up
A cold, flu or sinus infection can irritate and inflame blood vessels in your nose, making it hard to breathe. Aside from inhaling steam from a hot shower or using a humidifier, if you're stopped up due to mucous, some foods can help.
Best foods: Slayton recommends "golden milk," which includes turmeric, a spice known for its anti-inflammatory properties. Place 2 cups of coconut or almond milk in a saucepan with 1 tsp dried turmeric, 1 tsp dried ginger, a dash of black pepper and honey to taste. Bring to a simmer, allow to sit for 10 minutes and serve warm.
Worst foods: Skip dairy, spicy foods, and sugar, all of which can aggravate symptoms, says Slayton.

You have a runny nose
When you have a cold, the worst symptom might be a nose that just won't stop running. Aside from taking a steamy shower, Slayton suggests drinking warm tea—it may not slow down the drip, but a soothing tea will make you feel better.
Best foods: Try Wakaya ginger tea, suggests Slayton. Ginger contains antioxidant and anti-inflammatory properties that may help clear up a cold faster than just waiting it out. "Apple cider and lemon in water works well, too," she says.
Worst foods: Spicy foods can cause an immediate runny nose (which then turns into congestion), as may alcohol.

You have an earache
Earaches typically accompany other symptoms, says Dr. Arthur. "So they're not correlated with any food in general." Since they occur most often with upper respiratory infections, however, foods that clear up congestion can help earaches as well.
Best foods: Clear fluids and chicken soup ease congestion by loosening up mucous in nasal passages. Omega-3s found in salmon and nuts decrease inflammation, and vitamin C found in dark leafy greens, berries, and citrus boost the immune system, says Dr. Arthur.

Worst foods: Dairy can thicken phlegm and worsen congestion, with the exception of yogurt, which contains probiotics, says Dr. Arthur. "Stay away from processed and packaged foods, too, which increase inflammation and lengthen the recovery process."

Your entire body aches
Foods that ease muscle aches depend on the specific reason for the body aches, says Kristine Arthur, MD, internist at Orange Coast Memorial Medical Center in Fountain Valley, Calif. "For general muscle aches, food containing magnesium or calcium may help ease soreness," she says.

Best foods: Magnesium-containing foods include nuts, bananas, beans, leafy greens, and avocados. Foods high in calcium such as canned salmon, yogurt, dark-green leafy greens, and orange juice fortified with calcium also lessen muscle cramping and pain.
Worst foods: Anything that dehydrates you can worsen muscle aches, says Dr. Arthur, particularly alcohol and caffeine.

It hurts to swallow
When you have a sore throat, several foods can is known for its wound-healing properties. Soft, creamy foods such as cream soups, mashed potatoes, yogurt, scrambled eggs, and custards are also soothing.
Worst foods: Avoid hot liquids and hard, scratchy foods such as potato chips, nuts, and granola. The acidic juices from raw fruits and vegetables, as well as orange juice, grape juice, and lemonade can also irritate a sore throat.

Remember to be nice to yourself. 
Taking a little time out for some acupressure might be just the spoiling you need.  Here's a link to Acupressure points for colds and flu.

posted @ Friday, April 10, 2015 8:06 PM


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