Dr. Rippe's Blog

Winter inevitably brings sniffles and colds. Closed indoor environments from school rooms to offices to homes give cold and flu viruses an opportunity to spread quickly.  But there are several things you can do to help prevent colds from spoiling your holidays. They are easy enough that even your youngest children can do them too, if you show them how.

1. Wash your hands frequently. Frequent handwashing is the most important thing you can do to prevent colds. What works best? A 2005 study showed that 10 seconds of washing with soap and water killed the most germs. Alcohol-based hand "sanitizers" worked almost as well. So wash frequently and keep a small container of sanitizer handy for times when you aren't near a sink. Teach your children to do this too.
2. Wash your hands frequently.  Yes, it's that important.
3. Keep hands away from your face and eyes. Cold germs can be spread in droplets for about 3 feet through the air, but the primary way we "catch" them is through contact. Picking germs up on your hands then touching your face or rubbing your eyes is one of the most common ways to get a cold infection.
4. Sneeze into a tissue or your sleeve not your hand. If you have a cold, sneezing into your hand makes it more likely that you will spread your germs. So keep tissues handy and sneeze into one and dispose immediately.  No tissue handy?  Then sneeze into your shoulder or the crook of your elbow.  Just turning your head and sneezing into the air (advice I saw given elsewhere) is not a good idea--you could easily share your cold with others.
5. Eat fruits and vegetables.  Fruits and vegetables are full of vitamins, minerals and antioxidants that can help keep your immune system tuned up, not to mention nourishing your body and tasting good. Check out the seasonal recipes in our nutrition section.
6. Stay active. Staying physically active, particularly getting in some cardio work such as a brisk walk, can also help your body and immune system stay tuned up.

Taking just a few simple steps can lower the chances that a cold will put a damper on your holidays or the rest of the winter.

These days is your calendar packed with things to do?  Parties to attend or give? Shopping? Cleaning to get ready to entertain? Concerts?  Services and events at your place of worship? Are you feeling a little overwhelmed by it all?

If so, you've got lots of company. Today I'd like to remind you, as I remind myself, that it's okay to be selective. It's okay to say yes to the things my family and I really enjoy and to say no to most of the things that are burdensome. The first step in destressing your holidays might be to think about what's really important to you and your family. Then choose those activities and events that you'll enjoy. 

Can you simplify gift giving? Both within the family and in your extended circle? For instance, Tom, a health care professional, honors his patients and business associates with a generous gift to a local or international helping agency. As a result, his simple card offering holiday greetings and news of this gift seems much more personal than most business greetings.

Can you clean just enough?  Entertaining can be really draining if you care more about getting your house ready than enjoying your friends. Putting the focus on friends and fellowship is more important than having the most perfectly decorated and most pristine home in town.

Can you slow down and do those things you really want to do?  Turning down an invitation or two can free up your time, for instance. Not overcleaning or overdecorating can also free up time.

Finally, can you let the little stuff go?  Holidays can be full of fun or full of tension.  In large gatherings with family members you haven't seen in a while tensions may arise.  If you can forget old grievances and ignore any current button pushing and focus on what you enjoy together, you'll enjoy the gathering more. Focus instead on what you and others enjoy.

Clearing up from a Thanksgiving open house, a neighbor slipped on the stairs. A trip to the emergency room diagnosed a torn Achilles tendon. Unfortunately, millions of Americans each year are injured in falls. In fact, it's the leading cause of nonfatal injury for almost all age groups.  More than one third of adults 65 and older fall each year. Among adults age 50 and older, falls account for 46% of injury from trauma. Falls are also the leading cause of nonfatal injury among children.

Most falls happen from "same level" slips and trips, but a sizeable minority happen on different levels such as a fall down steps or a ladder. Why mention this now?  Well, the holiday season is a risky season for falls. House furnishings may be rearranged for decorations. And how often do you or a family member climb a ladder or stand on a chair to install those decorations.  In addition, winter frequently features icy or slick conditions.

What can you do to prevent falls, particularly at the holidays? Here are a few tips:

• Decorate carefully. Keep decorations out of familiar pathways and make sure cords (such as those for lights) are installed out of the way and taped down. Anchor area rugs or mats. Make sure there is adequate lighting.
• Outdoors make sure walkways and steps are clear of clutter and ice free. Make sure handrails are still accessible even if decorated.
• Consider whether your footwear is appropriate to the conditions.
• If you are travelling with an older adult (or are older) and have to negotiate airports and crowds, don't hestitate to ask for assistance. Airport and airline personnel are trained to provide assistance to older adults; they wish to prevent falls as much as you do.
• Use ladders safely.
• Keep moving with your Balanced Life activity and flexibility programs.  Loss of functional fitness--the fitness needed for good balance and gait--is a primary contributor to falls.
• Finally, enjoy your holidays fall-free!