10. Eat more fruits and veggies for every meal-yes, this is super important. Besides being a recommendation by the USDA and the current Dietary Guidelines for Americans, fruits and veggies have lots of vitamins, antioxidants, nutrients and fiber with very little fat and sugar. Remember to “make half of your plate fruits and veggies.”

9. Exercise for at least 60 minutes a day. Okay, I know you are saying to yourself, “unrealistic,” but this is really important, not only for kids but for adults too. Exercise provides many healthy benefits including weight control and it has been firmly established that those adults that exercise on a regular basis are a healthier group of adults and can maintain their good health as they age. For kids, they too need 60 minutes a day-including recess and other physical activity. For some adults, 90 minutes is needed. Walking is included and remember the 10,000 steps a day theory-that will equal approximately 5 miles-so get yourself a pedometer and get going!

8. Drink lots of water and forget the sugar and salt loaded, supplement loaded energy drinks. Many of the energy drinks that are available today are meant for use by athletes that are involved with vigorous training. If you fit into that category, then maybe you can benefit from a supplement loaded fluid replacement. For everyone else, the supplements, salt and sugar are too much. Water and natural fruits are a much better choice. And please never mix energy/supplement drinks with alcohol under any circumstance. Bad idea!

7.  Use 2% milk and low fat dairy products. The whole milk products have too much fat. The skim milk products basically only have sugar and water. So choose the 2% varieties. Milk provides calcium and is important in children’s growth. Don’t forget the yogurt and cheese products as well-keep them all low fat.

6. Choose more whole grains. Whole grains provide the vitamins, fiber and proteins that are removed from the refined products. Try whole grain pizza crust, whole grain pastas, rice and breads-they are really delicious!

5.  Get a flu shot. The seasonal flu is already presenting itself and peak season will be between February and April. The recommendations for vaccination now cover virtually everyone (from age 6 months of age up)-and there are both a nasal spray and injections available everywhere that will cover the three most common influenza viruses: influenza B, influenza A (H1N1) and influenza A (H3N2). Contact your medical provider as soon as possible.

4. Try adding more olive oil and fish to your diet. Olive oils and fish are made up of unsaturated fatty acids (Monounsaturated or MUFA and Polyunsaturated or PUFA) and these MUFA’s and PUFA’s may help lower the risk of heart disease, may help lower your cholesterol, may help control your blood sugar (which is a good benefit if you have diabetes), have a beneficial effect on ulcers and stomach conditions, can reduce blood pressure, may help in asthma and arthritis, may even prevent colon cancer, may slow the aging process and moisturize the skin. Lots of benefits that saturated fats like butter and red meats can’t match!!

3.   Wash your hands frequently. Howard Hughes really wasn’t so crazy after all. Yes he was an extreme Germ-a-phobe, but as we all know, viruses and germs are transmitted so easily. Some viruses and bacteria can remain on a surface for up to two weeks. One study found that our cell phones have a high rate of fecal material on them. What? Yes, that’s correct. Think twice before you put someone else’s cell phone up to your ear (disgusting!).  Washing your hands after touching door knobs, restaurant menus, and most strange surfaces can cut down on your germ exposure. And parents make sure your children are frequent hand washers too-think of all the surfaces they touch–yes OMG.

2. Go and get a check up by your health care provider, NOW! What are you waiting for? It’s important for everyone to get an annual physical exam. Kids and adults both need exams yearly. Medical exams are necessary to check your blood pressure-which can be a silent killer. Many people are walking around right now, this very moment with high blood pressure and if left elevated and unchecked can result in a major heart problem-heart attack and or a stroke. Blood pressure can be treated successfully and will be life saving! Men over the age of 40 need a special blood test to check the prostate gland called a PSA. Women, starting at age 40 (according to the American Cancer Society) need a breast exam called a mammogram, and both men and women after the age of 50 need a check of their colon called a colonoscopy. The annual exam will also check your cholesterol-which is a measure of your blood fats. This can tell the doctor if you are accumulating too much blood fat-which is also a risk of causing a heart problem. Bottom line-go and get a checkup-your family will be proud of you and it could save your life!

1. There is a tie for the number one spot: A. Don’t forget to laugh, B. get a pet, and C. don’t watch too much violence on the TV or the internet! Okay, we all know that laughter is good medicine. Many studies have shown that laughter helps relaxation, increases endorphins (the body’s natural feel-good chemical), improves and strengthens the immune system, increases your energy levels, decreases stress effects on the body and may even lessen a pain issue. Laughing also may be protective of your heart. Having a pet can also aid in relaxation and stress relief. It also builds confidence and responsibility and lessens fears for children. Caring for the daily and general needs of an animal/pet is an incredible experience for kids and allows them to understand the feeling of having a life to take care of other than their own. As for violence on television and the internet, the amounts are increasing. Video game sales of violent software have skyrocketed into the mega-billions. Is it any wonder why our kids are not sleeping well, why there is more teen depression and violent behaviors? In 1977, attorney Ellis Rubin used a television defense- for his 15 year old client accused of murder of an 83 year old female neighbor-suggesting that his client couldn’t tell the difference between fantasy and reality due to an obsession with watching a popular TV crime show called Kojak. Everyone thought that defense to be strange and unrealistic. Now, it’s probably more relevant than ever. Violence is becoming a natural part of our techno-world. But it doesn’t have to be! Don’t make it a part of yours or your child’s.

Now these are just some of my ideas. I put them in a decreasing order just for fun but they are all important and could all be number one. I would like to know some of your healthy tips. Please send them to me at talk@nerdel.com. I will publish the most interesting, effective and unique tips in an upcoming column.  As my predecessor used to say, stay fit and healthy the Nerdel way-have a wonderful Nerdel New Year!

Dr. Susanne Rautiainen and her research group from the Karolinska Institute in Sweden, reported in the journal: Stroke, that after collecting data on the dietary habits of women, they found that those women who consumed the highest amount of antioxidant containing foods (foods that have elevated levels of vitamins C, E, carotenoids, flavonoids and phytochemicals-fruits and veggies and grains) had a lower risk of stroke.  Lesson-Make half your plate fruits and veggies-especially if you are a woman!!!

VIOLENT VIDEO GAMES AND EFFECT ON BRAIN FUNCTIONING

Researchers at the Indiana University School of Medicine presented data recently showing that in a test group of young men, ages 18 to 29, that were told to play a violent video game for ten hours, MRI studies and cognitive testing performed afterwards revealed changes in brain function, and cognitive behavior. These changes did revert back almost to baseline, after a week of not playing the games. Lesson: parents, be careful with what video games your children are playing in your home and at the homes of friends. There is an abundance of violent and incredibly popular video games coming out daily, for all of the techno-game boxes and these games seem to obtain viewing access in many homes with young children. Be aware,  stay informed and stay connected !

HIGH BLOOD PRESSURE GOES UNTREATED IN MANY TEENS

Research from Esther Y. Yoon, M.D. MPH and her colleagues at the University of Michigan published in the journal: Pediatrics and reported in the online medical news journal Medpage Today, indicates that many teenagers that have elevated blood pressure, and who are considered “hypertensive” by guidelines,  do not receive medication for it. Lesson: if you are a parent of a child that has elevated blood pressure, keep track and make a diary of the pressure readings at home (at various times of the day) and follow up with your pediatrician, primary care physician and or specialist. Monitor the sodium (salt) intake in your child’s diet by looking at all foods, snacks and beverages (e.g. energy/supplement loaded drinks). And monitor your child’s weight and calorie intake.

WHY YOU NEED TO TAKE THE FLU VACCINE?

According to the Centers for Disease Control and Prevention (CDC), everyone ages 6 months and older should receive an influenza vaccination on a yearly basis. The vaccines are meant as protection from the three most common influenza viruses of the year you may have exposure to:  this includes influenza A (H1N1), influenza B, and influenza A (H3N2), and can make your illness milder if you get sick from a different influenza virus. If you received a flu vaccination last year, your bodies immunity may have declined over the year so it is recommended that you receive a fresh vaccination to raise the level of immunity to the new set of viruses that have the highest risk of exposure. By 2 weeks after receiving a vaccination, the body develops antibodies to protect against the viruses in the vaccine. Those antibodies help protect us from influenza viruses if we come in contact with them later. Even though everyone after the age of 6 months of age is recommended to receive the influenza vaccination, the following groups of people are at high risk for developing flu-related complications and definitely need the vaccination:

1.  Pregnant women
2. Children younger than 5, but especially children younger than 2 years old
3. People 50 years of age and older
4. People of any age with certain chronic medical conditions
5. People who live in nursing homes and other long-term care facilities
6. People who live with or care for those at high risk for complications from flu, including:
   • Health care workers
   • Household contacts of persons at high risk for complications from the flu
   • Household contacts and out of home caregivers of children less than 6 months of age (these children are too young to be vaccinated)

Lesson: Discuss the influenza vaccination with your health care provider as soon as possible. The CDC recommends that people get the vaccination as soon as it is available, especially the high risk groups. IT IS AVAILABLE NOW!!! For more information, please visit the CDC influenza vaccination information site at www.cdc.gov/flu.

I guess by now you have all heard about the Swine Flu. If you haven’t, where have you been hiding? Just turn on the television, or read your favorite newspaper or online news service. The reports of the novel H1N1, as they now refer to it, are everywhere. You can read about it in The Nerdel News and find out if you are in a category of people that needs to take the H1N1 vaccine. Okay, so you know about it. What are you doing about it? Are you washing your hands enough? How many door knobs did you touch today? Did you wash your hands after touching each one-probably not. Did you use the waterless antibacterial gel after touching each door knob? Again, probably not.  And what about those shoes you are wearing. Where have they been today? I doubt that you have followed the Japanese ritual of removing your shoes before you entered your home.  Are you tracking in millions of unseen microbes and bugs into your living room as we speak? Probably  yes!

We are being bombarded by zillions of tiny invaders on a daily basis-bacteria, fungi and viruses. Most of the time, our immune systems are able to fight them. Sometimes they can’t. Some people have medical problems that weaken the immune system. Children, pregnant women, and the elderly also may have weakened immune systems. Sometimes, a new bug develops or an old bug mutates (that means changes its structure so it may not be killed by the usual means). Whatever the issues, H1N1 is out there and we need to be prepared.

Let’s talk about the usual way the virus will get into you – Person to Person contact. That’s right. The person sitting next to you at this very moment is a carrier of many different bugs. Should we call X-Files Fox Mulder and Dana Scully? No-this is reality! How are those bugs, maybe the H1N1 virus, maybe the common Influenza A virus, going to get inside of you and make you sick? They have to enter your body from an open area-most commonly your mouth, nose or eyes. Say you touch the door knob and then you wipe your face (or pick your nose) – bingo-the bugs are in! That easy! When someone sneezes, they release thousands of tiny particles-some with virus and bacteria. These sneeze particles can remain on a surface for hours to days. If they are not cleaned, you are at risk if you touch a surface and then bring your hand in contact with one of those areas! Does everyone sneeze into their arm, or a kleenex like they were told? Probably not. Did you shake hands with someone today? Kiss someone? Hug someone? Bump fists with someone? High five someone? Borrow someone’s pencil? Touch money? Touch anything in a work or school bathroom? Get the picture? All these behaviors and rituals and basic patterns of life can put you in direct contact with bacteria and viruses ready to infect you!

What’s with the handshake anyway? Why in the world do you want to grasp another person’s hand? Where has that hand been? You don’t know! Exactly my point! Sounds like a Seinfeld joke. You don’t know and now you are touching basically everything that hand has touched. Disgusting-I think so! Hand shaking dates back to 2^nd century BC according to some text books. It has been used as a sign of peace, friendship, greeting, good sportsmanship, congratulations and trust.  And I think that right now, we need to have a safer way to express all those feelings. What about the bow? It works in Japan! How about nodding your head? It worked for Bruce Lee! You just don’t need physical contact to say hello, nice to see you. Now many of you right now are sitting there saying-OMG, won’t people be offended if I don’t shake hands? Maybe! It’s a chance you have to take to stay healthy. I remember seeing reports of one of our Presidents who was followed around by one of his assistants that gave him a squirt of an alcohol based antibacterial gel every time he shook someone’s hands. If you absolutely can’t give up hand grasping, kissing, Eskimo nose rubbing, or any other activity that puts you in direct contact with alien infectious invaders, then remember, don’t bring or put your hands in your face immediately after the encounter. Go wash your hands. Wash them as frequently as possible and carry the waterless antibacterial gel with you at all times.  Sneeze in to your arm or a Kleenex (and dispose of the tissue safely). Take your shoes off and leave them in the entrance way of your home. Why bring in lots of uninvited guests. Clean your shoes frequently. And one more thing, if you are sick, stay home. Don’t touch things that others will touch.

Be careful out there. The more careful you are the better chance you have of staying healthy. If you have come up with a novel idea about how to greet someone, send it to me here at The Nerdel News: talk@nerdel.com.

What are the major symptoms according to the CDC are:

How is H1N1 spreading?
According to the CDC: The virus is spreading person to person by coughing, sneezing, touching a surface with flu viruses on it then touching your nose or mouth.

How long can an infected person be contagious?
According to the CDC: People infected with seasonal and novel H1N1 flu shed virus and may be able to infect others from 1 day before getting sick to 5 to 7 days after. This can be longer in some people, especially children and people with weakened immune systems and in people infected with the new H1N1 virus.

How can you protect your children and yourself?
CDC Recommends:

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners* are also effective.
• Avoid touching your eyes, nose or mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.
• If you are sick with flu-like illness, contact your medical/health care provider immediately!

What do I do if I am sick and have the flu?
If you are sick with flu-like illness, contact your medical/health care provider immediately.CDC recommends that people with influenza-like illness remain at home until at least 24 hours after they are free of fever (100° F [37.8°C]), or signs of a fever without the use of fever-reducing medications. The CDC also recommends that people with novel H1N1 flu avoid contact with others as much as possible. Stay away from others as much as possible to keep from making others sick. Staying at home means that you should not leave your home except to seek medical care. This means avoiding normal activities, including work, school, travel, shopping, social events, and public gatherings. Contact your health care provider regarding prescription anitviral drugs like Oseltamivir and Zanamivir for the treatment and/or prevention of infection with novel H1N1 flu virus. Antiviral drugs are prescription medicines (pills, liquid or an inhaled powder) that fight against the flu by keeping flu viruses from reproducing in your body. If you get sick, antiviral drugs can make your illness milder and make you feel better faster. They may also prevent serious flu complications.

What’s the best way to wash my hands so I won’t get the flu?
CDC recommends washing your hands often. This will help protect you from germs. Wash with soap and water or clean with alcohol-based hand cleaner. CDC recommends that when you wash your hands — with soap and warm water — that you wash for 15 to 20 seconds. When soap and water are not available, alcohol-based disposable hand wipes or gel sanitizers may be used. You can find them in most supermarkets and drugstores. If using gel, rub your hands until the gel is dry. The gel doesn’t need water to work; the alcohol in it kills the germs on your hands.

Contamination & Cleaning: Questions and Answers from the CDC

How long can influenza virus remain viable on objects (such as books and doorknobs)?
Studies have shown that influenza virus can survive on environmental surfaces and can infect a person for 2 to 8 hours after being deposited on the surface.

What kills influenza virus?
Influenza virus is destroyed by heat (167-212°F [75-100°C]). In addition, several chemical germicides, including chlorine, hydrogen peroxide, detergents (soap), iodophors (iodine-based antiseptics), and alcohols are effective against human influenza viruses if used in proper concentration for a sufficient length of time. For example, wipes or gels with alcohol in them can be used to clean hands. The gels should be rubbed into hands until they are dry.

*What if soap and water are not available and alcohol-based products are not allowed in my facility?
Though the scientific evidence is not as extensive as that on hand washing and alcohol-based sanitizers, other hand sanitizers that do not contain alcohol may be useful for killing flu germs on hands.

What surfaces are most likely to be sources of contamination?
Germs can be spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. Droplets from a cough or sneeze of an infected person move through the air. Germs can be spread when a person touches respiratory droplets from another person on a surface like a desk, for example, and then touches their own eyes, mouth or nose before washing their hands.

How should waste disposal be handled to prevent the spread of influenza virus?
To prevent the spread of influenza virus, it is recommended that tissues and other disposable items used by an infected person be thrown in the trash. Additionally, persons should wash their hands with soap and water after touching used tissues and similar waste.

What household cleaning should be done to prevent the spread of influenza virus?
To prevent the spread of influenza virus it is important to keep surfaces (especially bedside tables, surfaces in the bathroom, kitchen counters and toys for children) clean by wiping them down with a household disinfectant according to directions on the product label.

How should linens, eating utensils and dishes of persons infected with influenza virus be handled?
Linens, eating utensils, and dishes belonging to those who are sick do not need to be cleaned separately, but importantly these items should not be shared without washing thoroughly first.

Linens (such as bed sheets and towels) should be washed by using household laundry soap and tumbled dry on a hot setting. Individuals should avoid “hugging” laundry prior to washing it to prevent contaminating themselves. Individuals should wash their hands with soap and water or alcohol-based hand rub immediately after handling dirty laundry.

Eating utensils should be washed either in a dishwasher or by hand with water and soap.

Exposures Not Thought to Spread Novel H1N1 Flu: Questions and Answers from the CDC

Can I get infected with novel H1N1 virus from eating or preparing pork?
No. Novel H1N1 viruses are not spread by food. You cannot get infected with novel HIN1 virus from eating pork or pork products. Eating properly handled and cooked pork products is safe.

Is there a risk from drinking water?
Tap water that has been treated by conventional disinfection processes does not likely pose a risk for transmission of influenza viruses. Current drinking water treatment regulations provide a high degree of protection from viruses. No research has been completed on the susceptibility of novel H1N1 flu virus to conventional drinking water treatment processes. However, recent studies have demonstrated that free chlorine levels typically used in drinking water treatment are adequate to inactivate highly pathogenic H5N1 avian influenza. It is likely that other influenza viruses such as novel H1N1 would also be similarly inactivated by chlorination. To date, there have been no documented human cases of influenza caused by exposure to influenza-contaminated drinking water.

Can novel H1N1 flu virus be spread through water in swimming pools, spas, water parks, interactive fountains, and other treated recreational water venues?
Influenza viruses infect the human upper respiratory tract. There has never been a documented case of influenza virus infection associated with water exposure. Recreational water that has been treated at CDC recommended disinfectant levels does not likely pose a risk for transmission of influenza viruses. No research has been completed on the susceptibility of novel H1N1 influenza virus to chlorine and other disinfectants used in swimming pools, spas, water parks, interactive fountains, and other treated recreational venues. However, recent studies have demonstrated that free chlorine levels recommended by CDC (1–3 parts per million [ppm or mg/L] for pools and 2–5 ppm for spas) are adequate to disinfect avian influenza A (H5N1) virus. It is likely that other influenza viruses such as novel H1N1 virus would also be similarly disinfected by chlorine.

Can novel H1N1 influenza virus be spread at recreational water venues outside of the water?
Yes, recreational water venues are no different than any other group setting. The spread of this novel H1N1 flu is thought to be happening in the same way that seasonal flu spreads. Flu viruses are spread mainly from person to person through coughing or sneezing of people with influenza. Sometimes people may become infected by touching something with flu viruses on it and then touching their mouth or nose.

Remember, if you are sick with a flu like illness, contact your health care/medical provider as soon as possible.

We would like to thank the Centers for Disease Control and Prevention(CDC) for the information supplied above. For more information on the Novel H1N1 virus, please visit cdc.gov.

Here are the five main targeted groups that the CDC’s Advisory Committee on Immunization (ACIP) recommends get the vaccine:

• Pregnant Women-they are at higher risk of complications and can potentially provide protection to infants who cannot be vaccinated
• Persons who live with or provide care for infants aged <6 months (e.g. parents, siblings, and daycare providers)- younger infants are at higher risk of influenza-related complications and cannot be vaccinated. Vaccination of those in close contact with infants less than 6 months old might help protect infants by “cocooning” them from the virus;
• Health-care and emergency medical services personnel-infections among healthcare workers have been reported and this can be a potential source of infection for vulnerable patients. Also, increased absenteeism in this population could reduce healthcare system capacity;
• Persons aged 6 months-24 years-
  • Children from 6 months through 18 years of age because there have been many cases of novel H1N1 influenza in children and they are in close contact with each other in school and day care settings, which increases the likelihood of disease spread, and
  • Young adults 19 through 24 years of age because there have been many cases of novel H1N1 influenza in these healthy young adults and they often live, work, and study in close proximity, and they are a frequently mobile population; and
• Persons aged 25-64 years who have medical conditions that put them at higher risk for influenza-related complications

Please contact your medical/health care provider regarding specific and personal recommendations and information about whether you or members of your family should take the novel influenza A H1N1 vaccine.

For more information about the novel Influenza H1N1 virus and or vaccine, please visit the CDC.gov/h1n1flu.