Preventing Swine Flu

7 Simple Techniques to Minimize Your

Swine Flu Risk


It is that time of the year when the weather changes in most parts of the world and the common cold starts rearing its ugly head. Flu season also begins. This season is causing more anxiety amongst the general population because of the H1N1 swine flu.

There is almost a panic because the experts feel that this flu virus is more severe than the others.



Let me give you some statistics.

• Seasonal flu annually sickens 5-20% of the population.
• More than 200,000 people are hospitalized with flu complications
• About 36,000 people die from influenza related complications each year in the United States alone.
• 75 million work days are lost each year
• 1765 deaths are due to influenza annually

Now I didn’t give these statistics to scare you or alarm you. I provided these to show you that these statistics are from what we know as general flu, which means that the swine flu is not necessarily more harmful.

This means all flu may be potentially harmful and life threatening. That is why you need to take the proper steps to avoid all types of flu this season and not just worry about the swine flu.

The National Institute for Health and Center for Disease Control also states that 62 million cases of the common cold are reported each year.

So what are we to do?



We have all heard of the common tips that we should be doing and these are pretty powerful.

1. Consistently wash your hands
2. Avoid contacting your face with your hands unless you have recently washed them of germs.
3. If you are in contact with public areas where germs tend to thrive make sure you wash your hands afterwards and avoid touching your face prior to washing your hands.


Did you know that your nutritional habits play an important role in combating the common cold and flu?

More and more research is showing that Vitamin D can play an important role in fighting off the flu.

The problem with this is we have become so scared of the sun and skin cancer that we tend to cover our bodies in sunscreen, which limits the amount of Vitamin D we can absorb from the sun.

The result is we are actually starting to see a deficiency in Vitamin D, which the experts thought would never happen.



Which type of Vitamin D should I take?


You can take a good multi-vitamin that has Vitamin D in it, but many multivitamins contain Vitamin D2 instead of D3. Both are usable forms of Vitamin D, but D3 converts 500% faster and binds with protein more effectively than D2.

The other solution is to spend 10-15 minutes a day in the sun without sunscreen on. This is more difficult in climates where the wind is blowing and the temperature is 20 degrees during the winter months. That is why a good multi-vitamin that contains Vitamin D3 is a good alternative.

Many experts believe this is why flu is worst in the fall and winter because most people spend their time indoors because of the nasty weather.

Here are 7 simple inexpensive ways to dramatically boost your immune system and reduce the risk of the cold or flu this year.

1. Vitamin D through sun exposure or a good multi-vitamin that contains Vitamin D3
2. Avoid sugar and processed foods
3. Exercise
4. Daily Omega 3 fats from krill oil to boost your immune system
5. Get enough rest. Some believe getting less than 6 hours of sleep a night dramatically increases you chances of contracting the flu
6. Wash your hands thoroughly throughout the day
7. Consume anti-oxidants to help fight off free radicals that can weaken your immune system

If you're looking for the way to stay healthy this year then that means following all 7 seven steps above.

Can you think of any reason not to take care of your health this year?

Now there is no one miracle solution and relying on the swine flu vaccination which for many won't be available until sometime in December is not the safest route to go. Combining as many solutions as possible is going to give you the best defense against colds and flu this season.

We have put together a package for you that is called our Total Wellness package. The name says it all. It provides total wellness. After researching the cold and flu remedies we realized that it makes a very good cold/flu defense system by helping to boost your immune system.


Don't risk your health on poor nutrition.



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CAFFEINE AND PREGNANCY-The Good/The Bad /The Ugly -Interview with Dr. Castle

Since caffeine in pregnancy is such a hot and controversial topic, I decided to continue this post from last day. I gave many tips on how to make a healthier coffee if you NEED it.

Now it's time to talk about The Good / The Bad and The Ugly of caffeine. How does this affect your health? I met with Dr. Jennifer Castle (ND) to pick her brain on this subject. To get a full pregnancy nutrition guide with meal options from Dr. Castles sign up for a free pregnancy fitness newsletter at the top of my blog.

Interview with Dr. Castle(ND)

BBF- Hi Dr. Castle

Dr.C- Please call me Jen

BBF- As you may have seen I did a small post regarding caffeine limits and coffee for my readers last week. What is suggested for main stream pregnancy nutrition is ok, but not ideal. I am here to pick your brain about this subject to take this to a higher, more informed level for our readers today.
So Jen lets start with The Good about caffeine or coffee.

Dr.C- Well Jacqueline, coffee is a great help with constipation, a regular symptom of pregnancy.

BBF-Yes as progesterone and relaxin are release they relax all smooth muscle in the body, not just the uterus so intestinal mobility is greatly reduced. Ok, lets move to The Bad about caffeine in pregnancy.

Dr.C-First of all if you don't need your morning Joe- DON'T HAVE IT at all. If you do need something you can try replacing coffee with Green Tea. Then if you need your coffee stay within the suggested guidelines and use some of your brewing tips from last days post.

BBF-Wow, wasn't expecting that, as mainstream guidelines indicate 400mg daily are safe. I noticed your nutritional pregnancy download (available when you sign up for the newsletter) you suggest 300mg of caffeine is acceptable.

Dr.C.- Yes acceptable, not optimal. Caffeine is dehydrating, that can contribute to further pregnancy related constipation and muscle cramps. Coffee is also an ACID food, we all know our immune system and body functions better in a slightly alkaline environment. On this thought coffee is a lower esophageal sphincter relaxor, that can exacerbate pregnancy related heart burn.

BBF- So heartburn from smooth muscle relaxation and pressure of the growing baby is made worse by coffee because of it's acidity and ability to further relax the lower esophageal sphincter. Let's get to The Ugly of caffeine.

Dr.C-There are many studies that support caffeine during pregnancy is safe, but there are also studies supporting caffeine during pregnancy can contribute to miscarriage. If you have a risky history, just stay away from coffee altogether.

BBF-Caffeine also interferes with Iron and Calcium absorption which can contribute to anemia and muscle cramps as well. Jen thanks for approaching some of these difficult subjects so readers can make an informed decision on what they are comfortable with regarding caffeine and pregnancy. Again refer to last days post for ways to make the healthiest cup of coffee you can during your pregnancy.
Oh yah, one more thought on that, if brewing drip coffee make sure your coffee filter is GREEN, and doesn't contain chlorine and other chemicals. Get a basket filter if you can.

Dr. Castle is available for consultations in person at The Urban Athlete in Toronto (416-481-8880) or email/phone consultations if you live out of area. She can reached via email to set up appointments at drcastle@theurbanathlete.ca

Making an Eco-Friendly GREEN NURSERY

There is a great blog called Organically Grown- healthy green baby. I found they had a great blog post on finding a eco-friendly crib and crib mattress. Here is the post link for the crib http://blog.happygreenbaby.com/2008/12/21/shopping-for-an-eco-friendly-crib/ . If you have ever shopped for a crib you will note that the eco-friendly crib is no more expensive than a regular good quality crib.

There is a great post on finding an organic crib mattress. Check this out, I think you will find it very beneficial. http://blog.happygreenbaby.com/2009/02/08/how-to-choose-an-organic-crib-mattress-without-going-crazy/