{"id":3859,"date":"2018-01-01T09:23:27","date_gmt":"2018-01-01T15:23:27","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=3859"},"modified":"2020-02-08T18:24:43","modified_gmt":"2020-02-08T18:24:43","slug":"10-tips-avoid-flu-cold-firehouse","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2018\/01\/10-tips-avoid-flu-cold-firehouse\/","title":{"rendered":"10 Tips to Avoid the Flu and Cold in the Firehouse"},"content":{"rendered":"

I\u2019s that time of year again when the common cold and flu\u00a0\"\"begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more. \u00a0The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up under the bed covers. To avoid this misery, prevention is the best cure. So with over 200 mutating cold-causing viruses floating around, what\u2019s a fire rescue athlete to do to avoid getting sick? While in our profession it can be hard to dodge every germ, there are proactive ways to boost your immune system and help prevent catching a cold or the flu. \u00a0Take a look at these 10 ways:<\/p>\n

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  1. Wash Hands Frequently. <\/u><\/b>\u00a0One of the most effective ways to prevent colds and the flu is simply washing your hands properly and frequently. Wash your hands and encourage those around you to do the same. Most cold viruses are spread through direct contact. Shaking hands and touching doorknobs, keyboards, and telephones are all easy ways to catch germs. Wash hands as often as possible, scrubbing with soap and hot water for at least 20 seconds. Keep hand sanitizer available for when hand washing is not possible.<\/li>\n
  2. Wipe Down Germy Areas.<\/u><\/b> \u00a0It’s common sense not to shake hands or get near a sick person but we as EMTs, Paramedics and Firefighters have no choice. \u00a0We all know that we will inevitably be in contact with ill people at some time throughout our shift. \u00a0 \u00a0To reduce exposures and spreading germs it\u2019s imperative to properly wipe down equipment and rigs often. \u00a0Don\u2019t be afraid to thoroughly wipe down the firehouse as well. \u00a0 Wipe down germy areas \u2014 light switches, doorknobs, the phone, computer keyboard, and your TV remote \u2014 with your favorite cleaning product. Minimizing exposure to germs can help prevent colds and the flu.<\/li>\n
  3. Drink Plenty of Fluids.<\/b><\/u> \u00a0General good health practices keep your body strong and ready to fend off cold germs and the flu virus and this especially includes drinking plenty of water. In fact, one recent study found that staying hydrated may boost a particular immune response to enable your body to better fight the viruses. Stay hydrated by drinking a lot of fluids, especially water, and by avoiding caffeinated drinks. Shoot for six to eight glasses of water per day, more if you consume caffeinated beverages.<\/li>\n
  4. Exercise to Strengthen Your Immunity<\/u><\/b>. \u00a0Exercise not only \"downward<\/a>makes you perform your job better as a fire rescue athlete, but it also boosts your immune system. \u00a0Additionally, warding off extra weight is important for overall health, particularly when it comes to preventing colds and flu. A recent study found that overweight and obese people were more likely to fall ill or be injured. \u00a0Not only does exercise (need a workout, click here) improve the circulation of white blood cells throughout your body, but it has been shown to increase the production of natural killer T cells, which are essential for maintaining an optimum immune response. The amount of exercise required to obtain an immune boost is relatively low, 20 minutes of brisk walking 4-5 times per week has been shown to significantly improve the body\u2019s immune response. This is also a good opportunity to get a little bit of sunshine to stimulate Vitamin D production.<\/li>\n
  5. Get Plenty of Sleep.<\/u><\/b> \u00a0 This can be difficult for the fire rescue athlete especially when the tones go off numerous times throughout the night. \u00a0It is important to get as much sleep as possible especially on those days away from the firehouse. \u00a0Studies have found that getting enough sleep is essential for healthy immune function and that insufficient sleep or poor sleep quality is associated with lowered immune function. Ultimately you want to get at least 8 hours each night. \u00a0There is hope for those of us that can\u2019t sleep through the night, recent research shows that napping can boost health and the immune system.<\/li>\n
  6. Add Some Sunshine.<\/u><\/b> \u00a0Researchers are quickly catching on that Vitamin D may be the secret to avoiding the cold and flu. Vitamin D plays an important role in strengthening your defence system to better fight any invading viruses and bacteria. Unfortunately, it is also the number one vitamin deficiency in Americans. \u00a0Compounding the problem is the fact that Vitamin D is produced when the body gets adequate levels of sunshine; so naturally, even less is produced in the winter months. It has recently been hypothesized that this could be one major reason for the increase in cold and flu cases during the winter season. Because of this, it\u2019s important that we have other ways of getting this powerful immune boosting vitamin. So here are some solutions. \u00a0Spend 15 minutes per day in the sun without any sunscreen on if possible and for those that are in climates that don\u2019t allow you to be outside much then supplement with a Vitamin D3 supplement. \u00a0Experts suggest that you consume 2,000 IU per day to fight off the seasonal flu and to make sure your Vitamin D levels in your body are at a therapeutic level. \u00a0Of course check with your doctor regarding your individual Vitamin D levels and health plan.<\/li>\n
  7. Put down the sugar.<\/u><\/b> \u00a0When it comes to fighting cold and flu, \"reduce-sugar\"<\/a>it is essential to decrease your amount of sugar intake. Sugar has devastating effects on the immune system, and the fact that Americans consume an average of 2-3 pounds of sugar per person every year spells bad news come cold and flu season. Not only does sugar increase the production of hormones that suppress the immune system, refined sugar needs micronutrients to be metabolized. This requires your body to use stored vitamins and minerals, further harming your defenses. Instead of eating high sugar foods try eating a wide variety of fruits and vegetables. \u00a0This will make sure that your body is getting all of the vitamins and minerals that are essential to fighting of the cold and flu. Each and every fruit and vegetable is packed with thousands of phyto-chemicals. No supplement could ever match the power of eating a whole food.<\/li>\n
  8. Spend time outdoors<\/u><\/b>. Germs thrive in closed areas, so take time each day to step out for a breath of fresh air. In addition, central heating systems dry out the air and subsequently your body, leaving you more susceptible to germs. Running a humidifier in cold months will add moisture back into the air. \u00a0Getting outside will also help you get some Vitamin D.<\/li>\n
  9. Vitamin C supplementation.<\/b><\/u> \u00a0There are a lot of vitamins and minerals that can help boost your immune system but Vitamin C seems to be the typical staple in most people\u2019s \u201cimmune booster\u201d arsenal. \u00a0Vitamin C is a powerful antioxidant that provides support to your immune system but unfortunately it is often times consumed in the form of orange juice. \u00a0An 8 oz glass of orange juice contains just 70mg of Vitamin C, while loaded with 30 grams of sugar (carbs). \u00a0As a comparison, 8 oz of Coca-Cola contains just 26 grams of sugar. \u00a0In place of orange juice, opt for an actual orange (medium size = 70mg of Vitamin C) or some Vitamin C powder (~1,000 mg of Vitamin C) mixed with filtered water or sparkling mineral water. \u00a0These options save a ton of empty calories, reduce sugar consumption yet still sooth your cold symptoms!<\/li>\n
  10. Chicken Soup, Mom and a good laugh<\/b><\/u>. \u00a0I know that these things\u00a0aren’t\u00a0backed with research but chicken soup warms the spirit, TLC from Mom is always helpful and laughing can\u2019t hurt (see the quote below).<\/li>\n<\/ol>\n
    \u201cA good laugh and a long sleep are the best cures in the doctor’s book.\u201d\u00a0<\/i><\/b><\/div>\n
    \u00a0-Irish Proverb<\/b><\/div>\n
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    Time to get \u201cFit for Duty,\u201d \u00a0I hope you stay healthy this winter!<\/div>\n
    Aaron Zamzow<\/div>\n
    www.firerescuefitness.com<\/a><\/div>\n

    Fire Rescue Fitness is dedicated to getting firefighters, EMTs and medics \u201cfit for duty.\u201d \u00a0Each one of the FRF workouts include the above components and are\u00a0guaranteed\u00a0to get you stronger, leaner and moving\u00a0better on the fire ground. \u00a0Take a look (click here) at the results thousands of Fire Rescue Athletes are getting with the Fit for Duty Challenge Workout Program (now includes the FRF app)….<\/a><\/span><\/h3>\n<\/div>\n
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    \"\"\"\"<\/h4>\n

    Here are other results\u00a0 and feedback about FRF programs\u2026<\/strong><\/h3>\n
    *THE RESULTS SHOWN ARE BASED ON ACTIVE AND STRICT PARTICIPATION IN OUR PROGRAM. RESULTS MAY VARY BASED ON INDIVIDUAL USER AND ARE NOT GUARANTEED.*<\/em><\/strong><\/h6>\n

    \u201cHey Aaron. \u00a0Just wanted to say thanks for the easy to follow workout program and eating guidelines. Today is day 28 of the program for me and I am happy to report I had great success. Total weight loss for me in the 28 days was 10.5#, I lost 1 1\/2 inches off my waist, 5 inches off my belly. \u00a0What a nice feeling it is to have loose fitting pants again. Thanks again and I will let you know the results when the program is finished. \u00a0Thanks Again and Take Care.\u201d<\/h4>\n

    -Charlie Bau<\/h4>\n

    \u201cSo far, I LOVE IT!\u00a0 Lost 8 pounds in the first month and my core is stronger than ever. I feel more flexible and move faster.\u00a0 The interval overhauls are a great idea and an easy way to incorporate \u201creal\u201d fire ground movements.\u00a0 Looking forward to the next 6 weeks\u2026..\u201d<\/h4>\n

    -R.\u00a0 Heltsrtun<\/h4>\n

    \u201cHey Aaron, I just have to send you a message to thank you for the workout program. \u00a0As of today I have lost 22 lbs., my body has definitely changed and become more defined and my turnouts are fitting me better. \u00a0The Eating Guidelines were a huge help and the cardio intervals kicked my butt in-shape. \u00a0I have a lot more energy! \u00a0I don\u2019t feel rundown and tired after long calls now. \u00a0Thank You!\u201d<\/h4>\n

    -J. Markels<\/h4>\n

    \u201cHey Aaron, Thank God for your program. \u00a0I\u2019ve only been on it for just over a couple of weeks and I\u2019m already seeing results. I\u2019m fitting into pants that I couldn\u2019t get into a couple of weeks ago. \u00a0I really notice a difference on calls now, I\u2019m able to climb in my gear and don\u2019t fatigue like I used to. \u00a0I\u2019m moving better, stronger and definitely leaner!\u201d<\/h4>\n

    -T Heptins<\/h4>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    I\u2019s that time of year again when the common cold and flu\u00a0begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more. \u00a0The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up under…<\/p>\n","protected":false},"author":3,"featured_media":11846,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[38],"tags":[353,165,225],"class_list":["post-3859","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness-program","tag-avoid-the-flu-firefighter","tag-firefighter-fitness","tag-firefighter-health"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-10f","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/01\/10-Tips-to-Avoid-the-Cold-and-Flu-in-the-Firehouse-1.png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3859","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=3859"}],"version-history":[{"count":3,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3859\/revisions"}],"predecessor-version":[{"id":11854,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3859\/revisions\/11854"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/11846"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=3859"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=3859"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=3859"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}