To Your Health Newsletter

"Promoting Good Health Through Information"

Veterans Affairs Palo Alto Health Care System

Patient Education Newsletter • Winter 2007

# **Prevent Spreading Colds & Flus**

Randell K. Miyahara, Pharm.D*.*

The winter months should be a time of fun and celebration! But the
stress of preparing for those celebrations, and being shut in due to the
colder weather makes it easier for you to catch a cold or flu---which
isn't a lot of fun. Here are some easy ways you can prevent catching a
cold or flu to keep the good times rolling!

Keep 'em clean: Cold and flu "bugs" are easily picked up by touching
surfaces like door knobs, light switches or counter tops that have been
exposed to someone with a cold or flu. Once you've picked up the "bug"
on your hands, the "bug" gets into your body through touching your eyes,
nose or mouth. One of the easiest ways to prevent catching a cold or flu
is to wash your hands and make sure those around you do too! The Centers
for Disease Control and Prevention (CDC) recommends the following steps
to properly wash your hands:

1\. Wet your hands first, then apply soap---any will do, liquid, bar or
powder.

2\. Rub your soapy hands together vigorously and work up a good lather.

3\. Keep this up for a full 20 seconds (imagine singing "Happy Birthday"
twice to time yourself!)---it takes that long to dislodge the "bugs"
from your skin...

4\. Rinse off the soap.

5\. Use a paper towel or air dryer to dry your hands.

6\. Use a paper towel to turn off the water and to open the bathroom
door.

If you aren't near a sink, use antibacterial lotions or gels. Wash your
hands after you sneeze or cough, shake someone's hand, or use any public
door handles. (Ref:
http://www.cdc.gov/ncidod/op/\_resources/OOP%20Brochure%2012.20.05.pdf)

Support your local immune system: Your immune system is your first line
of defense against the germs that cause the common cold and flu. These
steps sound easy enough, and keeping them in mind during a busy holiday
schedule may help keep you full of holiday cheer!

1\. Avoid second-hand smoke: Keep as far away from it as possible! It is
responsible for many health problems, including millions of colds.

2\. Get enough sleep: Late bedtimes and poor sleep leave people
vulnerable.

3\. Drink water: Your body needs fluids for the immune system to
function properly.

4\. Stay active: Exercise stimulates the disease-fighting white blood
cells in the body to move from the organs into the bloodstream.

http://www.nlm.nih.gov/medlineplus/ency/article/000678.htm#Prevention\
http://www.nlm.nih.gov/medlineplus/ency/article/002083.htm

Recipe for Health

MEDITERRANEAN BAKED FISH

Ingredients:

2 tsp olive oil

1 large onion, sliced

1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely
chopped

1 bay leaf

1 clove garlic, minced

1 C dry white wine

1/2 C reserved tomato juice, from canned tomatoes

1/4 C lemon juice

1/4 C orange juice

1 Tbsp fresh grated orange peel

1 tsp fennel seeds, crushed

1/2 tsp dried oregano, crushed

1/2 tsp dried thyme, crushed

1/2 tsp dried basil, crushed to taste black pepper

1 lb fish fillets (sole, flounder, or sea perch)

Directions:

1\. Heat oil in large nonstick skillet. Add onion, and sauté over
moderate heat 5 minutes or until soft.

2\. Add all remaining ingredients except fish.

3\. Stir well and simmer 30 minutes, uncovered.

4\. Arrange fish in 10x6-inch baking dish; cover with sauce.

5\. Bake, uncovered, at 375º F about 15 minutes or until fish flakes
easily.

Yields:

5 servings Serving Size: 1/2 cup\
Each serving provides:

Calories: 177\
Total fat: 4 g\
Saturated fat: 1 g\
Cholesterol: 56 mg\
Sodium: 281 mg

[www.smallstep.gov](http://www.smallstep.gov/)

Getting Involved in Your Community

Amy Kelsey RN, BSN, PHN

Have you ever wondered what resources are available in your community?
There is a great deal available to each one of us as residents of the
communities of the Bay Area. It would be impossible to list them all
here, but you can look them up in your own community phone book or use
your favorite computer search network.

Here are some suggestions to get you started:

• First of all, it is amazing what services are offered by our
libraries. They provide online computers, and instruction to use those
computers. There are also books, music CD's, videos, DVD's, social
events, book clubs, and opportunities to help others by teaching them to
read.  

• Many churches/spiritual centers provide services during the week as
well as on Sunday. They often have meetings, volunteer opportunities,
and music events.

• In addition, there are Community and Senior Centers (under Parks and
Recreation in the phone book) in each city that are available for a
variety of classes or activities. They also have gyms, exercise
equipment, pools, parks, and concerts.  

• Adult education is another idea. Schools sometimes send out class
schedules, but they can be found in the phone book under the school
district for your city.

• Last but not least, community colleges are great places to check out
more opportunities.

In each city there are lots of volunteer needs. We can gain so much from
getting involved and serving through one of these networks. It is a
great way to meet people and learn new things. Find a friend who can go
with you, or share your discoveries with a friend. Some of these
networks are the Red Cross, school districts, food banks, homeless
shelters, and veterans service organizations (you thought I'd never
mention you, right?). So in summary, we all have a huge network of
valuable resources available to us, usually within 5 miles of our homes.
For more information call one of them. They are there to serve the
community!

Positive Coping Strategies

Alisa Krinsky, M.S., C.T.R.S., R.T.C.

If you are working to overcome a negative behavior, learning to develop
positive coping strategies is key to preventing a setback, called a
relapse. You may be dealing with substance abuse, depression, anxiety,
an eating disorder or another negative behavior. Positive coping
strategies include exercise, deep breathing, meditation, yoga, talking
with a friend and taking a walk. All of these have proved successful in
reducing a stress reaction.

In addition, it is important to learn relapse warning signs. These
warning signs often present during stressful situations. You can develop
a coping plan to prevent destructive behavior.

Stressful situations often lead to relapsing. Learning to manage stress
is a good way to prevent relapse. One major approach to dealing with
everyday life stressors is to increase positive experiences in your
life. Examples are pleasurable activities, good social support and
relaxation. Everyone has stress to manage on a daily basis!

Below is a list of things to control daily stressors.

a\. Simplify Your Daily Routine: Avoid conflicts and tight time lines.

b\. Learn to Say "No": Avoid over commitment. Learn to judge how much
you can handle. Learn to say "No" firmly and kindly.

c\. Manage Your Time: Learn to reduce interruptions. Break large tasks
into smaller ones. Estimate the time involved in tasks and
responsibilities.

d\. Nutritional Management: Nutritional problems can be stressors in
themselves or may increase the effects of other stressors. Avoid
stimulants such as coffee and colas. Avoid excessive sugar. Eat regular,
well-balanced meals.

e\. Noise: Another way to reduce stress levels is to avoid exposure to
noise. This includes loud or sudden noises, annoying noises, and noise
which interrupts activities.

f\. Social Support: Friendships developed and maintained through fun
activities help people cope with life stress and help maintain or
improve health. Building a strong support network is a key component of
relapse prevention

g\. Practice Communications Skills: Learn to be assertive, initiate
conversations, active listen, give and receive compliments, enhance
close relationships, problem solving and decision making skills.

h\. Outlets for Frustration: We humans also deal better with stressors
when we have outlets for frustration. Take a run or walk, swim, find a
hobby, listen to music, or talk with a friend.

Finally, understanding the role of leisure in coping is essential. Lack
of meaningful, pleasurable leisure experiences may lead to boredom,
anxiety and stress. These conditions can place individuals at risk for
engaging in unhealthy behaviors such as drinking, smoking, drug use or
over-eating. It is important to ensure that each day you plan and engage
in a fun, relaxing activity that gives you pleasure and enjoyment.
Whether you choose to play cards, chess, take a walk, swim or have
coffee with a friend, creating time to engage in meaningful, joyful
experiences each day can help you develop a healthier lifestyle and more
positive ways of coping with life stressors that often lead to relapse.

Take the Flu Quiz

Test your flu vaccine savvy with these true or false questions, then
check your answers below.

True or False?

Q1: People can die from the flu.

Q2: Even if I get the flu vaccine, I can still get a mild case of the
flu.

Q3: The side effects of the flu vaccine are worse than the flu

Q4: Not everyone can take the flu vaccine.

Q5: Only older people need flu vaccine.

Q6: You must get the flu vaccine before December.

Answers

**A1: True**

Flu is a highly infectious disease of the lungs, and it can lead to
pneumonia. Each year about 114,000 people in the U.S. are hospitalized
and about 36,000 people die because of the flu.

**A2: True**

Flu vaccine protects most people from the flu. People who receive flu
vaccine can get the flu but will be far less sick than someone who has
flu and has not received flu vaccine. Flu vaccine does not protect you
from other viruses that sometimes feel like the flu.

**A3: False**

The worst side effect you are likely to get with injectable vaccine is a
sore arm. The nasal-spray flu vaccine might cause nasal congestion,
runny nose, sore throat or cough.

**A4: True**

You might not be able to get this protection if you are allergic to
eggs, are very sick with a high fever, or have had a severe reaction to
the flu vaccine in the past.

**A5: False**

Adults and children with conditions like asthma, diabetes, heart
disease, and kidney disease need to get flu vaccine. People who are
active and healthy can also benefit from the protection of the flu
vaccine offers.

**A6: False**

Flu vaccine can be given before or during the flu season. While the best
time to get flu vaccine is October or November, getting vaccinated in
December or later can still protect you against the flu.

<http://www.fda.gov/cdrh/fdaandyou/issue02.html>

**Tips for Healthy Living**

• Walk during lunch hour.

• Drink water before a meal.

[www.smallstep.gov](http://www.smallstep.gov/)

Questions or Comments?

If you have any questions or topics you would like

addressed in ***To Your Health*** feel free to contact:

**Suzannah Patterson, PharmD**

Pharmacy Practice Resident

VA Palo Alto Health Care System

3801 Miranda Avenue #119 (Pharmacy)

Palo Alto, CA 94304

\(650\) 493-5000 ext. 66648

***To Your Health*** is published quarterly for VAPAHCS veterans and
their families.

Editorial Board:

Randell K. Miyahara, PharmD

Rosemary Gill, RN, MS

*Suzannah Patterson, PharmD*

Kris Morrow

VA Palo Alto\
Health Care System Facilities

VA PALO ALTO DIVISION

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