HIN1 and Seasonal Flu Prevention Tips

An update from a professional colleague who recently attended H1N1 Pandemic Planning:
Cheers,
Dr. Ohlhauser


With all the media hype about H1N1, there is much confusion about the prevention and protection of ourselves and loved ones during a pandemic. As a certified pandemic planner, I have over the past week, experienced an increase in the number of H1N1 inquiries from those I know both personally and professionally.And so with this in mind, here’s a bit of information that I hope you will find helpful in clarifying how best to take preventative measures.

Please recognize that this is information intended to be helpful only, and that it is not medical advice.

Please note: on the issue of utility masks, most N95 respirators are designed to filter 95% particulates of 0.3µ; the size of H1N1 virus is about 0.1µ. Hence, dependence on N95 to protect against H1N1 is like protecting against rain with an umbrella made of mosquito net.

Tamiflu does not kill the virus. It is a protocol that can be used in prophylaxis and for treatment upon the diagnosis of a physician. It prevents H1N1 from further proliferation until such time as the virus limits itself, usually about 1-2 weeks (its natural cycle). H1N1, like other Influenza A viruses, only infects the upper respiratory tract and proliferates there. The portals of entry are the nostrils and mouth/ throat.

In a global epidemic of this nature, it's almost impossible to not come into contact with H1N1, despite every precaution you may take. Contact with H1N1 is not so much of a problem as preventing any proliferation of the virus.

While you are still healthy and not showing any symptoms of H1N1 infection, you can take a few simple steps to reduce your risk of illness, and to prevent proliferation. They include:

1. Frequent hand-washing including the use of an antiseptic cleanser such as Purell.

2 "Hands-off-the-face" approach. Resist the temptation to touch any part of your face.

3. Gargle twice a day with warm salt water (use a recognized mouthwash if you don't enjoy salt). H1N1 takes 2-3 days after initial infection in the throat or nasal cavity to proliferate and show characteristic symptoms. Gargling is a simple, inexpensive, and proven preventative method.

4. Similarly, clean your nostrils at least once every day with warm salt water. Not everybody may be good at using a Neti pot (a more holistic approach to clean nasal cavities), but blowing the nose once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in reducing virons.

5. Maintain a healthy diet and boost your natural immunity with foods that are rich in Vitamin C (citrus fruits). If you have to supplement with Vitamin C tablets, make sure that it also has Zinc to boost absorption.

6. Drink plenty of warm liquids. Drinking warm liquids has the same effect as gargling, but in the reverse direction. They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.

7. Exercise and get lots of sleep. A commitment to exercise and lots of sleep is a healthy practice at all times, but especially when you are wanting to boost immunity. Don’t compromise on this.

8. Vaccination. There is good reason to consider vaccination, whether you are at high risk or not. In encourage you to engage your health care professional for specific advice regarding the vaccine, and believe that doing so is a responsible step towards protecting not only yourself, and your family, but your entire community.

Taking these simple and practical steps toward prevention, which is well within reach for most of us, is much less problematic and painful than becoming ill, and potentially having to visit a doctor or hospital.

In good health!

Lara Masse MBA, CEC, ACC
Higher Ground, Inc.
1820 Bell Tower, 10104 - 103 Avenue
Edmonton, AB T5J 0H8
780-965-7469 (Direct)
780-408-6776 (Office)

Reach for the sun...or maybe the Vitamin D instead..

Hallowe'en reminds me to turn back the clock and dig out the snow shovel from the storage shed. Morning skies become darker and before I know it, the only sun I will feel on my face is occasional weekends at the ski hill or a well timed midday jog on a south of the border business trip. Time to reach for the sunshine in a bottle, and no, I don't mean the self tanner left over from last year's Cancun vacation. Vitamin D is in the headlines, enjoying its own day in the sun, and for good reason.

The industrial revolution has led us indoors and the digital age has kept us there, in front of our Wiis and laptops. Sunscreen and northern climes contribute even more to a potential vitamin D deficiency scenario. For decades, Vitamin D has been included in multivitamin supplements, but at a level (400 IU) that many researchers and scientists now feel may be below optimal. Why? Because new research shows that many body tissues have receptors for vitamin D and getting sufficient levels of it could substantially reduce the risk for breast, colon, prostate and ovarian cancers (2005 Study - American Journal of Public Health). Some smaller studies theorize that vitamin D has cardiovascular benefits and may help protect against some autoimmune conditions. In fact, recent research suggests that vitamin D may be just as important at helping prevent that winter cold and flu as vitamin C, due to its importance in the regulation of Th1 cells, an important group of immune cells. And we already know how vital vitamin D is in helping the body to absorb calcium to build strong bones and muscles and prevent osteoporosis.

Vitamin D is a hormone initially manufactured in the epidermis by exposure to ultraviolet B rays. Unfortunately, other than getting 10 to 15 minutes of sunshine three times a week (without sunscreen), it is difficult to get sufficient amounts from our typical north American diets. It does not occur naturally in most foods (no, not even milk - it is an additive.) Fish high in fat and fatty acids, like salmon, tuna and mackerel all contain vitamin D but unless you are having sushi for lunch everyday, you are likely not getting your share. Vitamin D supplements are relatively inexpensive compared to other vitamins and supplements and can be obtained in liquid or tablet form.

So, how much is enough? Well, there is a cry from some medical and research communities to raise the daily recommended value from 400 IUs to 800 or even 1,000 IUs in order to experience the greatest benefit. The National Academy of Sciences has set 2,000 IU daily as the tolerable upper limit. Vitamin D can have some food and drug interactions. Check with your physician to get the best advice for you and don't jump on the bandwagon if you are taking antacids and magnesium or if you have heart disease and are on medications for it. Additionally, those with kidney disease or lupus should not be taking vitamin D supplements without their doctor's direction.

The recommended daily value will be different for everyone. It will be affected by your health, environment, diet, even the pigment of your skin. However, one thing that is difficult to ignore is that while our lifestyles have changed dramatically over the last few decades, taking us of the sun into cubicles and cars, the recommended daily values for vitamins and minerals hasn't kept pace. Something to think about tomorrow morning, as you stand at the bus stop, in the dark.

Be healthy,

Dr. Ohlhauser