Mountain Sage Family Clinic
1428 Warm Springs Dr
        Dubois, WY 82513
    Phone 307.455.2807
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Is this a Cold or do I have Influenza?

11/8/2014

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Symptoms of a cold and influenza can overlap and be confusing at times. I thought it might be helpful to have a comparison of the symptoms along with some red flags.

Symptom                                 Cold                                     Influenza

Fever, Chills                              Rare                                     Common, 100-103 (kids)
Stuffy Nose                               Common                             Occasionally
Sore throat                               Common                             Common
Muscle pains                            Mild                                      Severe
Headache                                 Not usually                          Can be severe
Sneezing, watery eyes             Yes                                        Rare
Cough                                        Mild to Moderate               Can be severe, but dry


Also note influenza is different than the stomach flu; with that you have the nausea, vomiting, and diarrhea – not the cough and body aches.

As you can see the main differences are the fever, headache, muscle or body aches and the cough with influenza are all much more severe than with a cold. People generally feel very ill with influenza, ‘hit by a truck’ is often used to describe it.

Both illnesses are spread through the air by sneezing or coughing – please cover your mouth using the inside of your elbow to prevent touching something after you’ve coughed into your hand. Symptoms usually start suddenly for influenza.  You are most contagious during the first 24-48 hours of symptoms and continue to be contagious until you are fever-free for 24 hours.

Things to watch for include: increased difficulty breathing, shortness of breath, wheezing. Both are viral illnesses, but the concern with influenza is the possibility of pneumonia developing. This is not typical with younger adults but we do want to really watch the following groups:  > 65 years, children < 2 years, pregnant women, anyone with chronic lung disease, diabetes, heart disease, or immunosuppressed individuals as they are at risk for having complications.

What can you do? The best thing for any viral illness is rest! We have a tendency to push through illnesses and go to work, school, church etc. anyway. There is discussion on the overtreatment of fevers; their purpose really is to fight infections and so letting a fever ride that is <101 is really reasonable in otherwise healthy individuals. Actually, it can be helpful to induce a fever at the onset of an illness by; layering up the covers, taking a hot bath, or (if you are lucky enough to have access) take a sauna.  (Please be sure this is appropriate for you before embarking on this – not for pregnant women, etc. check with your provider if you are unsure.) For fever management ibuprofen or Tylenol are readily available.

Next, is fluids, fluids, fluids and I don’t mean Coke or Red Bull.  Water or tea with lemon and honey are good.

Then my favorite – chicken soup!! Did you know somebody actually did a study and grandma was right; chicken soup is good for you!

Be well-

Tracy

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Tips for a Good Night's Sleep

11/6/2014

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Every fall when the clock falls back, I notice my sleep is a little disrupted for a few days. This also happens to me if I travel or just when life gets hectic. Sleep is not only important for immune health, as discussed last week, but lack of sleep can cause weight gain and inflammation in the body – two things I know I don’t want! Things that promote good sleep can take a little planning but are so worth it.

·  Always sleep in a dark room. Even a small amount of light can derail a good night’s sleep. This includes even those little LED lights that can blink away during the night. Good heavy black-out curtains work well or some people have resorted to using foil on the window for complete light block. This was a challenge for me when we lived in Alaska, but those eye masks really do work!

·  Keep the room cooler than the living area. It’s common to wake frequently during the night when the room is too warm, and just a few degrees can make a difference.

·  Avoid watching tv or working on a screen before sleep. There’s a rule of thumb in the sleep promotions literature; the bedroom is for 2 things only, sleep and…. This trains the brain to expect sleep (or the other activity) when you are in the bedroom.

·  The screens on tvs and computers emit a blue light that can signal the brain that it is daytime and not allow melatonin hormone to rise, which induces sleep.

·  Avoid napping if you are having trouble sleeping at night.

·  Caffeine is notorious for interfering with sleep. Some people are slow metabolizers and can feel the effects of caffeine up to 15 hours following a cup of coffee, soda, or energy drink.

·  Melatonin supplement can be very helpful for occasional sleep issues if you are under 40 or as a regular sleep supplement if you are older. Levels decline as we age and not having enough can cause too little sleep as well as restless sleep. It also is a powerful brain antioxidant to keep the brain healthy as we age. Women typically need less than men. Ladies, start with 1 mg an hour before bed and you can go up to 5mg, but if you take too much you may have vivid dreams. Guys can start at 3mg and go up to 5. 

·  Chamomile tea in the evening is very relaxing.

·  Lavender is a classic sleep aid; you can spray a little on the end of your pillowcase or put it in your bath.

·  Valerian also is a classic sleep aid, but you do not want to use this regularly as there are some side effects with regular use.

There are a number of other sleep strategies that can be helpful if you have tried the above and are still struggling.

 

Be well-

Tracy

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4 Tips for Immune Support this Season

11/2/2014

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Since the season for viral illnesses has arrived, I thought it may be helpful to list a few tips to stay healthy this year. Here are some of the best ways to beat the bugs.

· Get adequate sleep. When sleep is lacking, the stress hormones tend to raise. This works against the immune system and sets you up for frequent or prolonged infections. The recommended amount of sleep is a minimum of 7-8 hours, not the 4-6 that many people try to survive on. Many people need closer to 9 hours nightly. Keeping a regular sleep schedule, whenever possible is another way to promote good sleep.

· Vitamin D. One of the most important supplements for the immune system is vitamin D. Living at this northern location and lack of sun exposure, means low levels of vitamin D. One of the major jobs for vitamin D is to support the immune system. Studies have shown a 40% reduction of upper respiratory infections with optimal levels. If you are not taking any supplemental D, a good starting point is 2000 units daily. But some people need much more to get to an optimal level. The best approach is to get a blood test to see what your level is and adjust the dose accordingly.

· Vitamin C. Another excellent supplement for immune support. Every day dosing of 1000mg twice daily helps to keep the immune system tuned up and at the first sign of an infection, increasing the dose 4-6 doses daily or more, can be very important to shorten the duration and severity of the illness. Some people need to go even higher.

· Probiotics. Did you know that 70% of your immune system is located in your gut? Keeping your gastrointestinal system happy is a very important way to have a strong immune system. You can include some good yogurt, homemade sauerkraut, or other fermented foods to get some great probiotics. If you are choosing the supplement form, look for one that contains: L. casei DN-114001, L. rhamnosus GG, and L. acidophilus NCFM.  And the probiotics need food to thrive here are a few ‘pre-biotics”: artichokes, berries, bananas, flax, garlic, honey, kale, chards, and whole grain foods.

If you have any immune issues, give me a call to explore other options to balance your immune system.

Be well-
Tracy

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    Tracy Baum, FNP

    As a NP and working with families for more than 13 years, I have a passion to provide options for wellness that include the most gentle, natural approach possible.

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