Contd....

HEALTH WRECKER: Feeling Ill

11 KEEP YOUR HANDS CLEAN.

What the other guys do: Shake hands with some local Typhoid Marty, catch his cold or flu, and set back their fitness routines for days or weeks of recovery.

What you'll do: Wash your hands well with hot water and soap, especially before touching your own eyes, nose or mouth if you've just touched any person or public object that could be infected. Use a moisturizer to keep your digits from drying out after all that washing. Of course, we're talking about rational behavior, not obsessional cleansing.

The benefits: Since viruses are often transmitted by touch, keeping your hands clean may be the single best thing you can do to avoid getting sick.

12 WORK TOWARD IMMUNITY.

What the other guys do: Further weaken their immune systems by giving up on exercise during cold season.

What you'll do: Get plenty of moderate cardio.

The benefits: A recent study at the University of South Carolina in Columbia found that adults who get regular moderate exercise have significantly fewer colds. If you already have a cold, moderate exercise probably won't make it worse, but consult your doctor if you have possible flu symptoms such as fever, muscle aches or heavy coughing.

13 GET HEALTHY SHUT-EYE.

What the other guys do: Miss out on needed sleep as stress and time demands grow, resulting in fewer virus-fighting "natural killer" immune cells.

What you'll do: Go to sleep and wake up at about the same time every day, and don't eat heavy food or drink alcohol within a few hours of bedtime.

The benefits: Maintaining a consistent sleep/wake cycle and avoiding lots of food or alcohol before bed are key to preventing insomnia.

14 VEG IT UP.

What the other guys do: Consume more junk and fewer vegetables at a time when they most need better nutrition. What you'll do: Eat plenty of carotenoid-laden vegetables, including winter squash, carrots and even pumpkin.

The benefits: According to a U.S. Department of Agriculture report, a diet high in carotenoids can raise your immune-cell count by a third, which will help ward off illness and keep your fitness level intact.

15 BREATHE EASIER.

What the other guys do: Choke on indoor air.

What you'll do: Get a high-quality air cleaner with a "HEPA" filter (approximately $100 to $200) for your home; vacuum often; make sure your heating ducts are clean; and open some windows to air out your place whenever the weather permits it.

The benefits: What seems like winter cold symptoms can often be allergic reactions to dust and fungus in stale, heated indoor air. (If you experience flulike symptoms when you start using a gas heater or fireplace, have them checked out right away--you might have carbon-monoxide poisoning.)

HEALTH WRECKER: Losing Energy

16 FEAST LIGHTLY.

What the other guys do: Stuff themselves at meals, either because it's a special holiday gluttonfest or because Grandma's piling food on the plates faster than they can keep up with it, and end up too logy to do anything afterward but lie on the couch for a few hours.

What you'll do: Plot your strategy early: Eat the healthiest foods first, then nibble on the treats. Hold off on seconds by saying you're full, but that you'd love to take some leftovers home.

The benefits: Pace yourself and you won't end up feeling like a canned lox. You'll also prevent the artery damage that can result from overeating fatty foods.

17 SOAK UP THE SUN.

What the other guys do: Get the cloudyday blues.

What you'll do: Go out in the sunshine every day, especially in the morning. If there isn't any to be found, consider using a light-therapy lamp (available from Web sites and healthy-gadget stores).

The benefits: You've probably heard of seasonal affective disorder, a general lethargy and low-grade depression thought to be caused by diminished sunlight during the fall and winter months. But even a single day without sunshine may affect your mood: In a study at Wagner College in Staten Island, N.Y., students were found to have almost four times more anxiety and irritability on cloudy days. Just a few daily minutes of real or artificial sunshine may give you a much-needed boost throughout the winter. (For more on SAD, see "Winter Blues" in next month's issue of MEN'S FITNESS.)

18 REST UP ON VACATION.

What the other guys do: Take a vacation to "relax," and come back more exhausted than they were before their time off.

What you'll do: Plan to keep up your regular health habits when you're away. Get plenty of sleep both before and during the trip; pack comfortable clothes and a good pillow; stay in a quiet place away from busy streets; and allow yourself a recovery day before returning to work. As soon as possible after arriving at your destination, get in a workout, which will help you get over your jet lag quickly.

The benefits: One recent study found that more than half of American adults feel fired when they return from a trip. If you plan your vacation carefully, you can make sure it's rejuvenating rather than exhausting.

19 HALT WORK HASSLES.

What the other guys do: Overdose on year-end work stress.

What you'll do: Prioritize all your projects so you get the most important things done first. Take care of the majority of your work early in the day, when you and your colleagues have the most energy and the fewest distractions.

The benefits: Factoring year-end deadlines--as well as parties, vacations and distracted coworkers--into your planning can prevent a lot of headaches.

20 SELECT YOUR SIDE EFFECTS.

What the other guys do: Take cold remedies loaded with antihistamines, caffeine, or other ingredients that knock them out during the day or keep them awake at night.

What you'll do: Instead of popping a multisymptom remedy whenever you get the sniffles, only take what you need to function until the virus leaves your system. Drink plenty of water to help flush out toxins.

The benefits: With some experimentation you can find a remedy that helps blunt your symptoms without adding to them.

Of course, your buddies may deride you for attempting to stay healthy, happy and fit this time of year while they go down that long road toward gluttony and sloth. But in January, when you're still a hardbodied bundle of pep and they're just starting to lug their pudgified selves back to the gym, you'll have too much class to mention it--too often, anyway

source:findarticles.com