Summarize the following:
Most canker sores will go away on their own, but if you would like to speed up the healing process you can try gargling with salt water or a baking soda rinse. Add one tablespoon of sea salt or baking soda to four ounces of warm water. Gargle with it twice a day to try to clean out and heal the canker sore. Do not swallow the mouth rinse, as this can lead to illness. Gargle by swishing it around in your mouth for 10 15 seconds and then spit it out. You can also try placing wet tea bags over the canker sores to help them heal. You may use herbal tea bags by steeping them in water and then letting them cool. Then, place them over the canker sore or hold them against the canker sore with your tongue. There are numbing mouth gels for canker sores that you can find at your local drugstore. They may be helpful if you want to numb the pain and be able to eat or chew without irritation. Follow the label instructions on the numbing gel when applying the mouth gel and do not apply too much of the product. The mouth gel should be safe for oral use and safe to swallow. If you notice the canker sore does not heal on its own after two to three weeks, you may want to see your doctor or your dentist. You should also see a doctor if the canker sore spreads to other areas of your mouth and become very large, or if you develop a high fever while having canker sores. You should also see your doctor if the canker sores are very painful despite the use of numbing gel or over-the-counter pain medication.

summary: Gargle salt water or a baking soda rinse. Place wet tea bags over the area. Try over-the-counter numbing mouth gel. See your doctor if the canker sore does not go away after two weeks.

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Your body needs rest to fight off the virus, as rest gives your immune system time and energy to work. One way to sleep better is to lightly elevate the top half of your body with pillows, making breathing easier. Another way to get better sleep is to relax before bed with teas such as chamomile. Nasal strips relieve congestion at night, making it easier to sleep. You'll get more rest at home, and stress can make symptoms worse. Also, you won't infect colleagues if you stay home. You're generally contagious for 24 hours before you show symptoms and for 5 to 7 days after you begin showing symptoms. Severe cases of the flu may take even longer. Try fresh ginger chopped with hot water poured over it. Place your head over the bowl with a towel over your head. You can also add Vicks VapoRub to the water in place of the ginger. Hot beverages and soup also help, especially if you try to breathe in the steam as you drink or eat them. Steam helps break up congestion. It turns out that chicken noodle soup does help with colds and flu. Like hot beverages, the steam breaks up congestion. However, it provides other benefits, as well. The amino acid cysteine in chicken is similar to a bronchitis drug, which may explain why soup soothes symptoms. A hot shower can also help congestion through steam, and it can soothe achy muscles, as well. Take a few deep breaths of the steam while showering to cut through congestion. Humidifier moisten nasal passages and help with congestion at night. Be sure to clean it twice a week, change the water daily, and use distilled water. Humidifiers can be breeding grounds for bacteria and mold, which can worsen allergy and asthma symptoms. Honey or cinnamon can reduce irritation in the throat, which can decrease dry coughing. Gargling soothes a sore throat. Add a small amount of salt to water, and dissolve the salt. Use it to rinse out the back of your throat, and then spit the water out. Staying hydrated breaks up thick mucus, making you less congested. While washing your hands reduces your chances of infecting other people, it also stops you from catching something else while you're recovering. Zinc and ginseng can strengthen your immune symptom. However, you shouldn't take more than 50 milligrams of zinc a day, as it can actually suppress your immune system if you take too much. Try zinc if someone in your household has the flu but you don't.

summary: Get plenty of rest. Take time off. Use steam. Try chicken noodle soup. Jump in the shower. Use a humidifier. Add honey to your tea. Gargle saltwater. Drink your liquids. Wash your hands often. Try zinc or a supplement with ginseng.

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As your body becomes more fit and acclimated to your elliptical workouts, you can increase the intensity of your workouts using the console. Consult with a personal fitness trainer or expert regarding an optimal workout routine based on your personal fitness. A trainer may recommend an ideal frequency at which you should use the elliptical machine.
summary: Pedal on the elliptical machine consistently for between 20 and 30 minutes. Train using the elliptical exercise equipment at least 3 times per week.