“Healthful Hints” for the Holidays from OPSB Health Services
December is National Hand Washing Awareness Month and National AIDS Awareness Month. Most of us are not thinking about serious subjects such as AIDS awareness and hand washing. We are thinking about the upcoming holidays. Our minds are on family gatherings, food, holiday parties, and shopping. But, with changes in the weather, staying indoors more because of the weather, and attending more indoor gatherings with family and friends, we will most likely see an increase in holiday illnesses. Cold and flu season is on the rise during the holiday season, also. Therefore, to keep our holiday season a happy one, during the season and after all of the festivities have ended, we should take time out from “festivity mode” to think about important issues such as hand washing and preventing the spread of cold and flu germs.
Hand washing is one of the most important things we can do to help prevent the spread of germs and illnesses. Hand washing is simple, easy, and inexpensive. Simply use soap and running water, lather and rub hands for 20 seconds, rinse and dry with a clean towel. Turn the faucet off with a clean towel. Everyone can do hand washing with a genuine effort to do it properly and as often as necessary to be preventive and effective. Hand sanitizers are not a substitute for proper hand washing if hand washing facilities are available.
Prevent the Spread of Flu: 1) Wash Hands Often. 2) Keep hands away from face. 3) Cough and sneeze into tissue. 4) Get an annual flu shot recommended by CDC. 5) Stay at home at least 24 hours after fever is gone.
According to the CDC HIV Basics Fact Sheet: HIV stands for human immunodeficiency virus. It is the virus that can lead to acquired immunodeficiency syndrome, or AIDS. Unlike some other viruses, the human body cannot get rid of HIV. That means that once you have HIV, you have it for life.
The per capita rate of new AIDS cases in New Orleans and Baton Rouge rank among the highest for cities across the nation. The Baton Rouge metropolitan area, for the second year in a row, has the highest per capita rate of new AIDS cases in the nation, while New Orleans ranked fourth.
The only way to know if you are infected with HIV is to be tested. You cannot rely on symptoms to know whether you have HIV. Many people who are infected with HIV do not have any symptoms at all for 10 years or more. Some people who are infected with HIV report having flu-‐like symptoms (often described as “the worst flu ever”) 2 to 4 weeks after exposure. Symptoms can include: • • • •
Fever Enlarged lymph nodes Sore throat Rash
These symptoms can last anywhere from a few days to several weeks. During this time, HIV infection may not show up on an HIV test, but people who have it are highly infectious and can spread the infection to others. However, you should not assume you have HIV if you have any of these symptoms. Each of these symptoms can be caused by other illnesses. Again, the only way to determine whether you are infected is to be tested for HIV infection. For information on where to find an HIV testing site, • • •
Visit National HIV and STD Testing Resources and enter your ZIP code. Text your ZIP code to KNOWIT (566948), and you will receive a text back with a testing site near you. Call 800-‐CDC-‐INFO (800-‐232-‐4636) to ask for free testing sites in your area.
These resources are confidential. You can also ask your health care provider to give you an HIV test. Two types of home testing kits are available in most drugstores or pharmacies: one involves pricking your finger for a blood sample, sending the sample to a laboratory, then, phoning in for results. The other involves getting a swab of fluid from your mouth, using the kit to test it, and reading the results in 20 minutes. Confidential counseling and referrals for treatment are available with both kinds of home tests. If you test positive for HIV, you should see your doctor as soon as possible to begin treatment. Source: http://www.cdc.gov/hiv/basics/whatishiv.html Flu and Colds: Flu season extends from October to March, which encompasses all of the holiday season. Therefore, we should know the flu facts. Genetech pharmaceutical has given us an easy way to distinguish the flu from the common cold.
Flu Facts
Cold Facts
F-‐Fever
F-‐Fever Unlikely
A-‐Aches
A-‐Aches Unlikely
C-‐Chills
C-‐Congestion and Cough Common
T-‐Tiredness
T-‐Tiredness Unusual
S-‐Sudden Onset
S-‐Sore Throat Common
Holiday Festivities: Since the holiday season is forthcoming, here are some “healthful hints” to help you enjoy your holiday festivities without abandoning your healthful dietary habits you have incorporated into your lifestyle. 1) Start your “Festivity Day” off with your usual healthy routine: a. Eat a high protein breakfast with foods from each of the food groups. b. Eat a vegetable filled lunch and foods from each of the food groups. c. Do not drink your carbs (drinks that are sugar laden). d. Drink plenty of water during the day. e. Do morning or afternoon exercises. 2) Eat a healthy snack before the holiday party to curb your appetite. a. Eat snacks at 100 calories or less (avoid processed snacks like chips, crackers, energy bars, cereals). b. Eat a fruit that has a skin on it that’s high in fiber (i.e. apple, plum, pear, grapes). c. Eat a protein portion (i.e. organic cheese, feta cheese, Greek yogurt). 3) At the holiday gathering, assess your eating options before indulging. a. Do a walk through to see what is offered. b. Decide what you like most. c. Eat fruits and veggies first, then what you like best last so you won’t over indulge. d. Drink plenty of water before having a holiday cocktail. Drink alcohol in moderation, one glass for a woman, two glasses for a man. Remember, holiday festivities are not all day every day during the holiday season. Continue your healthy lifestyle choices on a daily basis throughout the season. When the festive season is over, your waistline and weight can still be intact if you do not abandon your daily healthy lifestyle choices. Eat and drink sensibly, continue your daily exercise routine, and you can still enjoy the season. Happy “Healthy” Holidays to Everyone from OPSB Health Services