November 2013 Health Bulletins

Slideshow: What song is stuck in your head

Ask The Doc
Drowsy Driving
Tactful Texting
Add More Activity to Your Day
Health and Wellness Events

	Ask the Doc Dr. Davis Smith answers questions submitted by our readers.

Q: How does the flu shot work, what is in it, and how is it developed each year?

-Alyssa H., George Fox University

A: Alyssa,
Influenza (the “flu”) is a highly contagious viral illness of the upper respiratory system. It is spread through exposure to droplets expelled when an infected person coughs or sneezes.

Symptoms
At best, the flu causes five to ten days of the following:

Body aches
High fever
Cough
General malaise, such as extreme lethargy

Vomiting and diarrhea, often referred to as “stomach flu,” is not caused by influenza.

At worst, the flu can cause very serious illness. For people with respiratory conditions (such as asthma), immune compromise because of various conditions (such as diabetes, pregnancy, or human immunodeficiency virus), or who are being treated with immune suppressive medications, have a higher risk for infection.

According to the U.S. Department of Health and Human Services, the 2012-13 flu season began early and was more severe than in the past. Hospitalization rates and deaths attributed to influenza were the highest recorded in the last 10 years.

Flu Shot Facts
The best way to prevent the spread of the flu is by getting an influenza vaccination (flu shot) in the early fall. There is also a nasal-spray flu vaccine if you don’t like being stuck with a needle.

Each year, researchers study worldwide patterns of influenza circulation and gather data about new mutations and infection patterns. They then make predictions about which flu strains are most likely to appear during our flu season, which usually peaks in February and March, but may start as early as October and run as late as May.

Recommendations are then made to vaccine manufacturers. This year, most flu shots will protect against two strains of influenza A and one strain of influenza B.

The flu shot works by inducing immunity. The vaccine contains, or mimics, parts of the influenza virus specific to the strains expected to circulate in our region in a given year. When your body is exposed to these components, it produces antibodies against those virus strains. Because the virus components are inactivated or reduced in strength, the vaccine cannot cause the flu.

Flu Shot Myths
Some people are convinced that they “got the flu” after receiving a flu shot in the past, and therefore don’t get vaccinated. This misconception persists because:

A very small number of people develop flu-like symptoms after receiving the shot. These side effects are not the same as having influenza.
Protective immunity doesn’t develop until one to two weeks after vaccination. If someone gets vaccinated in December or later, he or she may get the flu shortly afterward because of exposure to someone with the virus before becoming immune.
Some people believe the flu is any illness with fever and cold symptoms, which isn’t true. The influenza vaccine only protects against certain strains of influenza, not all viruses.
The vaccine is not 100 percent effective, especially in older people.

Flu Prevention
College students tend to live in very close contact with one another. As a result, contagious illnesses such as influenza can spread rapidly. To prevent its spread, follow these steps:

Get revaccinated every year.
Wash your hands frequently and thoroughly.
Avoid spending time near people who are sick.
Stay away from public places if you’re actively coughing and sneezing.

The vaccine is safe and quite effective, and many schools and community clinics offer it for free or at very low cost. I got my shot. Did you?

Drowsy Driving

Driving while sleepy is just as risky as driving while intoxicated. November 3-10 is the National Sleep Foundation’s Drowsy Driving Prevention Week®.

More information about Drowsy Driving

Tactful Texting

Here are tips for communicating politely and effectively via text message:

Think Before You Send: Some things are better said in person, or at least via a phone call. Ashley S., a junior at Ohlone College in Fremont, California, says, “If you’re on a subject that’s particularly touchy, it’s probably best to either call or talk about it in person. [Via text,] emotions and feelings may be conveyed differently than you intend them to.” Conner L., a junior at University of Montana in Missoula, advises, “Watch the ‘keyboard courage.’ People say things over messaging that they would never have the guts to say to a person face-to-face.”
Be Professional: You might have close friends with whom you can use emoticons, inside jokes, and less-than-perfect grammar, but since text messages can be easily misconstrued, it’s always better to be safe than sorry. When in doubt, pretend you’re sending a message to someone you would be embarrassed to offend, such as your boss or mom. And save the texting for friends and family. Don’t text instructors or supervisors unless they specifically request it.
Make Face Time: There’s no problem with texting a friend to say you’re running late or to ask a quick question, but don’t let short conversations take the place of real relationships. Even if you’re far away, write letters, have video-chat dates, and make plans to see friends and family when you can.

More information about texting etiquette

Add More Activity to Your Day

According to the Centers for Disease Control and Prevention’s Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate-intensity aerobic exercise each week, plus regular strength-training activities.

By exercising for 10 minutes, three times a day, five days a week, you’ll be reaching your goals in no time. Try these ideas:

Walk or Bike

Walk briskly to class and discover new places on campus.
Bike to the store for groceries. Some campuses and cities have bike sharing programs or free bikes.

Take the Bus or Train
According to the American Public Transportation Association, people who take public transit walk an average of 19 minutes a day. To add more activity:

Get off a few stops ahead of your destination.
Take the stairs in transit stations.
Stand while on the train or bus, tightening your core muscles and doing leg lifts.

Study Actively
Here are some creative ways to get your mind and heart pumping:

Record class lectures and listen to them while walking or working out.
Organize a study party and make up quizzes. Dance when someone gets the right answer, or play musical chairs with flash cards.
During breaks between classes, run stairs or find a quiet spot to stretch.

Increase Strength & Flexibility
As well as aerobic exercise, strength and flexibility are important to your overall fitness. Try these ideas for easy, quick ways to incorporate more strength and flexibility training into your day:

Bring sturdy grocery bags to the store and pack them heavy to increase your strength. A backpack can help distribute the weight evenly.
Lift cans and gallons of milk while cooking.
Do pushups and sit-ups while watching television or studying.
Practice gentle yoga poses and stretching before bed to increase flexibility and help you to relax.