It's Flu Season

A 3-D illustration shows the structure of a generic influenza virus.

Q. How long can the droplets from a sick person live on the reformer carriage or cadillac roll up bar?
A. Studies have shown the human influenza virus can survive on surfaces between 2 to 8 hours.

Prevention:
1.  Wash your hands with soap and water or alcohol-based gel.
2.  Wipe down the pilates equipment with the spray and paper towel provided in the studio.
3.  Get the flu vaccine.
4.  If you sneeze or cough, cover your mouth with a tissue, throw the tissue away, wash your hands.
5.  Avoid touching your eyes, nose, mouth.  This is how germs spread.

http://www.cdc.gov/flu/about/qa/preventing.htm

Pilates helps keep you healthy.  You're moving and getting stronger which has been shown to boost your immune system.  Even so, it is important for you and to those around you to prevent the spread of the germ.

Wash your hands well and often.  Eat right.  Get plenty of sleep.  Drink healthy fluids like water.  Exercise at Urbancore!!!

Depths of Winter

We are in the throws of winter (minus the snow thus far) and that means limited sun exposure which can compromise your Vitamin D absorption.  There is no agreement on the best way to make sure you get enough vitamin D.  Since we live above 42' latitude (if you're in Chicago) and don't have access to much sun from November to March you might want to monitor how much vitamin D you're getting from what you're consuming.

Basic Nutrition Review of Vitamin D
1. It keeps blood levels of calcium and phosphorus and helps the body utilize these two minerals. So, it plays a key role in building bones and teeth.
2. It may have a beneficial effect on the immune system.
3. It may reduce the risk of osteoporosis and there may be a link between vitamin D and a reduced risk of colon cancer.

The Journal of Clinical Endocrinology and Metabolism current guidelines for vitamin D supplement is: Adults aged 19-15 require at least 600 IU/d of vitamin D to maximize bone health and muscle function.
Adults aged 50-70 and 70+ require at least 600 and 800 IU/d respectively.
To get your blood levels above a recommended level you may have to take 1500-2000 IU/d.
Read the full PDF guidelines for Evaluation, Treatment, and Prevention of Vitamin D Deficiency.


You can also get vitamin D from fatty fish, e.g. salmon or fortified foods such as milk, cereals, breads, and flours.  I've been drinking almond milk which has as much vitamin D as cow's milk and it's delicious.