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How to Stay Healthy During Cold and Flu Season

It’s also officially cold and flu season in Chicago. Of course, it’s always best to avoid getting sick in the first place, but if you do come down with a bug, here are some tips to help you get back to better health in a timely fashion.

Basic Tips for Avoiding the Flu or a Cold

Wash your hands often with soap and water, ideally for at least 30 seconds, or with an alcohol-based hand rub, especially after coughing or sneezing and before eating. Because the colder months are typically drier than warmer months, remember to moisturize your hands often as well to avoid cracking in the skin. Breaks in the skin make you even more susceptible to illness because your skin is your first exterior line of defense.

Cover your mouth and nose with a tissue when you cough or sneeze. If you don’t have a tissue, use the upper part of your sleeve or the inside of your shirt. Cold and flu bacteria and viruses are easily airborne, so the more you can limit those particles floating around, the better the chance you’ll have of avoiding getting sick.

Avoid touching your eyes, nose and mouth. Those openings are easy pathways for pathogens to enter your system.

Avoid close contact with people who are sick; give them space and time to get better (unless they need help getting some remedies, but then simply drop them off and split!).

Stay home when you’re sick. Don’t be one of those people who goes into work and spreads all those germs around. Stay home a day or two, rest up and catch up on your favorite shows.

Clean and disinfect frequently-touched surfaces, especially when someone is sick. Items like your phone and door handles are frequently forgotten. If you’re working out in a gym, which are cauldrons for germs, consider wiping down any benches or weights you’re using.

Treat your body well; get plenty of sleep, manage your stress, drink plenty of healthy fluids (water, tea, etc.), eat nutritious foods, stay physically active and take quality supplements. All of these actions work in concert to keep your body healthy and immune system active.

Related: Prevent dehydration with these tips

Consider getting a flu shot. This is a more personal decision, as the flu vaccine is never foolproof with the flu virus constantly changing, and some believe that the shot can trigger the virus in some populations. For instance, it was estimated that the 2018 flu vaccine was about 47% effective, while the vaccine for 2017 was only 36% effective.

What if you’ve taken all the necessary precautions but you still get sick? How can you tell if you have a cold or the flu?

Cold symptoms are usually milder than the flu, and people with colds are more likely to have a runny or stuffy nose than people with the flu. The flu often comes on suddenly and the symptoms are more severe.

Some common symptoms of the flu include:
• Fever or chills (older adults may not have a fever)
• Cough
• Sore throat
• Runny or stuffy nose
• Muscle or body aches
• Headache
• Fatigue
• Vomiting and diarrhea (more common in children)

Once you’ve determined if you’ve come down with a cold or the flu, it’s time to take action.

Take it easy and stay home. When you’re feeling under the weather, try to get as much sleep and rest as possible. Resting helps your body divert its energy and resources to fighting the infection. Staying home also lessens the chance you will infect others while you’re at your most contagious stage. Depending on the severity of your symptoms, you could also call your health care provider. Your provider can prescribe antiviral medication to lessen the impact of the flu.

Speaking of medications, over-the-counter medicines can help. Pain-relievers such as ibuprofen and acetaminophen can help with chills, aches and sinus pain.

Drink plenty of fluids. Especially with a fever, you could be sweating more and losing fluids via vomiting or diarrhea. Water, teas and soup broth can help symptoms, especially hot tea with lemon. Try to avoid alcohol and caffeine.

Try to eat healthy foods. Your body needs nutrients to fight the infection, so try to eat fruits and veggies that have an array of vitamins and minerals.

Now that the cold and flu season is upon us, hopefully these tips will help keep you healthy during the holidays, or at least aid in a speedy recovery!

Related: Boost your immune system with these healthy recipes

Post written by FFC Pilates and Group Exercise Instructor David Bohn.

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Pumpkin Skincare: The Benefits of Including Pumpkin in Your Beauty Routine

Pumpkin skincare products have been popular for many years in the spa industry – especially pumpkin peels. Every year we see them advertised in almost all spas and salons – pumpkin facials, pumpkin peels, pumpkin pedicures. And of course pumpkin is popping up everywhere else – pumpkin pies and pumpkin coffee are everywhere!

But what are the benefits of pumpkin skincare?

Nowadays, this fairy tale fruit is used for more than just delicious pies, carvings for Halloween or for Cinderella’s favorite mode of transportation – and there’s good reason. Pumpkin is a type of winter squash, believed to be native to North America and widely grown for commercial purposes. Besides being used for pies and Halloween activities, pumpkins are used in the beauty industry to create products that help managing aging skin.

Related: whether post-summer or any other season, temperature changes and other transitions can do damage to your skin. Here’s how you can recover.

Here are a few benefits of pumpkin skincare services and products:

  • Very nutritious and high content of vitamin A
  • It has a high oxidant content
  • Promotes weight loss – high fiber content
  • Great for immunity- packed with vitamin C
  • Great for eyesight
  • Promotes healthy skin and hair

Since pumpkin is very rich in vitamins A, C and E, as well as antioxidants, pumpkin skincare products are generally used for anti-aging treatments. They can help reverse sun damage, promote the production of collagen and protect the skin from free radical damage that’s responsible for wrinkles.

Pumpkin skincare products are also used as an exfoliating agent; pumpkin enzymes are incorporated in different scrubs and exfoliants to help remove dead skin cells naturally. The zinc and B vitamins found in pumpkin help protect cell membranes and fight acne by increasing circulation and improving cell turnover.

Related: facials might sound fancy (or even ‘fluffy’) – but they’re actually an important part of your skincare routine. Check out the reasons why.

Ever tried a pumpkin peel?

Pumpkin peels are getting popular and are pretty safe to use for all skin types*. Loaded with alpha and beta hydroxy acids, pumpkin peels can exfoliate efficiently and promote younger-looking skin. Mainly used for dark spot treatment, acne or fine lines treatment, pumpkin peels are safe for sensitive skin, pregnancy or diabetic patients as they are not highly reactive and will not irritate the skin.

Series of peels are recommended for optimal results. Usually sessions of 4-6 treatments are done for a complete cycle, every 2 weeks. Post care skin products should be used during the treatment for optimal results.

Try it yourself!

Fitness Formula Clubs carries a Rhonda Allison pumpkin skincare line at all locations with a spa. Please consult with your esthetician for a complete treatment plan, or email Laura at lmoldovan@ffc.com for more information!

*Disclaimer: Always check with your physician when considering any type of peel.

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How to Rehab Your Skin After Summer

Summer brings a lot of wonderful things – sun, beach – even vacation! But many of those things can also wreak havoc on our skin. Most of us abuse our skin during this time, forgetting that some of the activities we do may have a long-term effect on our skin. Check out some tips from FFC Park Ridge spa manager Laura Moldovan.

Sun Damage

Maybe we can’t wait to get to the pool or beach after a long week at work, but often forget to reapply sunscreen on a regular basis (every 60-90 minutes is ideal). The damage the sun can do is irreversible. Dehydration of the skin can appear during the summer months as well, through overexposure to the sun (repeated sunburns) and by not staying well-hydrated.

Temperature Extremes

Another factor to take into consideration during the hot summer months is the extreme difference in temperature from the outside environment to the inside where we work or live. Our skin needs to adjust from the hot weather to the cold air from our AC units in our homes, workplace or car. Cells have to adapt to this transition a few times a day, which can be taxing.

Related: on the fence about facials and other skin care best practices? Here are 5 good reasons to see an esthetician.

So what are some ways to help speed up the skincare recovery process? Here are a few easy ones:

Water, water, water!

  • Keep hydrated! Drink water throughout the day.

Keep up with a skin care routine daily.

  • Clean your skin by removing makeup every day; use purified water if possible. Make sure the cleanser you are using is appropriate for your skin type. Use a gentle scrub or an exfoliant once or twice a week to help remove dead cells and help new cell growth.

Use high quality products for your skin.

  • Choose serums that have ingredients like hyaluronic acid, well known for its property to retain moisture.

Apply sunscreen before exposing your skin to sunlight.

  • Pretty self-explanatory. Just do it.

Eat a balanced diet.

  • Make sure to include fruits, vegetables and greens and watch out when drinking alcohol since it can really dehydrate the skin.

Sleep with a humidifier in your room.

  • Again, self-explanatory but really important – especially if you have the heat or AC running at one extreme or another.

Consult your skin care expert & try to get a facial once a month.

  • Try the FFC Signature Facial, which also includes a back facial, which is an important, often-missed area!

Related: 5 reasons why yes, you actually DO need a facial!

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Add This to Your Skin Care Routine: 5 Reasons to See an Esthetician

FFC West Loop esthetician breaks down some skin care routine best practices, including 5 reasons you should see an esthetician!

Why should I see an esthetician?

Having a regular, at-home skin care routine and regimen with your esthetician is important. Regular exfoliation and extractions ensure you’re in the clear!

We tend to care about the surface more than we care about what’s underneath. We’re willing to spend a TON on hair products and makeup – instead we should be investing in our skin care and scalp!

How often should I see an esthetician?

You should see your esthetician every three weeks. #treatyoself! Why are we always so quick to do everything for everyone except ourselves? It’s okay to have an hour to yourself every 3 weeks. If no one else tells you that, now I have!

What can an esthetician do for my skin care routine?

When it comes to the offerings of your skin care expert, there are a few things estheticians can do, including:

Related: if you haven’t already figured it out from this post, yes, you do need facials! Here are some reasons why.

Exfoliation & Extractions

What are these? Exfoliation removes the top layer of dead skin cells that trap bacteria, oil and dirt under the skin, which tend to cause breakouts. Exfoliation is great to help correct hyperpigmentation (darkened patches or spots on the skin). Extractions remove sebum, oil, blackheads and whiteheads from the skin, which clear out the pores. Exfoliation and extractions are essential for good skin and should be part of your skin care routine.

Waxing/Lasering

When it comes to your skin care routine and shaving vs waxing or lasering – I’m gonna keep it real. Shaving will cause you irritation, bumps, breakouts and a ton of hyperpigmentation.

Lasering isn’t for everyone – if your hair is too light, the laser won’t be able to find it; if your skin is too dark, the laser can burn you.

Yes, waxing does hurt, but staying consistent not only lessens the pain over time, but will also lessen your hair growth. As long as you don’t shave, trim or tweeze between your sessions, your hair follicles will die and that hair won’t grow back!

Counteract Sun Damage

Why do we still think SPF is an option? Sun damage to your skin is detrimental and very hard to reverse (though certain treatments can help). Skin cancer is NEVER worth it. You not only should apply, but re-apply, especially when spending time in the sun.

Your esthetician can help you navigate all the types of SPF – serums, lotion, even in your makeup! Invest in products that not only make you look good, but also make your skin feel good.

Related: need a refresher? Here are some tips for being the best version of yourself and putting your best foot forward!

Post written by FFC West Loop esthetician Ariana Wade.

About Ariana

Ariana (Ari) went to Paul Mitchell the School for esthetics and finished back in 2015. She dove right into the industry & she absolutely loves skincare and making people feel beautiful. Fun fact about her: she is actually back in school to receive her license for teaching esthetics.

You will always be in good hands with her! For any questions or to set up a complimentary consultation with her at the one of the FFC spas in Chicago, email her at awade@ffc.com!

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How to Do a Digital Detox (After Figuring Out If You Need One)

Jeanne Barker has been with FFC for over 8 years, and in addition to her extensive fitness background, she also specializes in stress management and other wellness topics. She is excited to contribute her expertise to the Formula content platform, as a series titled Formula for Wellness. Here, in her first post, she explores the concept of digital toxicity and tips to help you consider if you need a break and how to do a digital detox.

At a time when we have an abundance of virtual communication choices, more may not be better.

As what happens so often with progress, the pendulum swings and the not-so-wonderful-aspects begin to show themselves. When it comes to the amount of technology we have in our lives, the backlash is real.

Digital toxicity is the term used to categorize a set of behaviors that include:

  • Compulsively checking your phone
  • Have difficulty completing tasks without checking your devices
  • Your device is the first and last thing you look at every day
  • You have trouble making it through a meal or in-person conversation without checking a device (1)

The Evolution of Virtual Communication: Didn’t See That Coming

Thinking back, a glimpse into the current issue of digital toxicity probably started when cable companies began to proliferate. We marveled over how many channels we had to choose from. The pop-culture image became a zombie-like person, clicking, clicking, clicking the remote control – mindlessly scrolling through channels. It was coined ‘channel surfing’.

Then came gaming. There was a time when gaming was a childhood activity, however the evolution and sophistication of gaming quickly made it a mainstay into adulthood. Now, at least 20% of the population continues gaming into their fifties. (2)

Next came the explosion of the Internet and with that, email. Email and Internet access is a near necessity in almost any setting. We rely on the eye in the sky for everything from our GPS system to our nanny cams. There are 300 million cellphones in use in the U.S. and available on them, a myriad of apps. The top communication apps being Facebook, Instagram, YouTube, Twitter.

Our Brains Can’t Process Everything Coming at Us

Why be concerned with how much time is spent in the digital world? Because even too much of a good thing is bad for you. Digital overload impacts the health of individuals and groups in different ways. Research has shown that as information input increases, the decision-making capacity in our brain begins to rapidly shut down. At which point, we start to make mistakes and poor choices that can endanger ourselves and others. (3) On average, adults spend over 10 hours a day on devices, teens average 9 hours a day. (4)

Enter Digital Toxicity 

A few of the universal negative effects of digital toxicity is its impact on quality sleep, isolation, loneliness and anxiety. Each segment of our society exhibits digital toxicity in different ways. 

  • Kids – a number of troubling studies connect delayed cognitive development in kids with extended exposure to electronic media. (5)
  • Young adults – screen time replaces other healthier activities creating a more sedentary life. Anxiety is on the rise in young adults, digital toxicity is a major contributor.
  • Adults – with the advent of the continual news cycle, adults rarely get a break from sensational headlines. Texting while driving impacts the safety of everyone.
  • Families – the pull of technology reduces the quality time families spend together.
  • Work life – being available 24/7 is testing the practice of healthy boundaries.

Related: how to find work/life balance (at least, work on a plan toward it) and check out this post!

The next five posts of this series, Formula for Wellness, will delve into the impact of digital toxicity in each of these groups. I’ll share the latest research and give tips on how to navigate the bombardment of information coming at us every minute of the day. Until our next chat, consider a digital detox to get the ball rolling on taming the digital hold on your life.

How to Do a Digital Detox

Conduct a self-audit.

Digital toxicity is not just an issue in the United States. The World Health Organization just recently added gaming addiction to their International Classification of Diseases resource. (6)  

While very few people will become addicted to digital devices, it is important to have healthy boundaries on digital activity. As with any habit, a healthy balance in accordance to your other values is a must. The telltale sign that you should examine a habit is when you are participating in it to the point where you are excluding other daily activities. Conduct a self-audit. Take an honest inventory of how much time you spend on virtual activities. Consider if that is a healthy placement of your time in looking at your whole health. More on this to come in the next post.

Have the conversation – put digital use in its place.

  • Discuss the value you place on digital and non-digital interactions with others in your life (your circle).
  • Ask for their support on your choice of when and when not to use digital technology. 
  • Challenge your circle to scale back on digital technology use. 
  • Value the times technology is a great resource to have; savor the times when it is not. 
  • Check back with your circle in a week and compare experiences. 
  • Enjoy the journey. Don’t be surprised by needing to get re-familiar with quiet or stillness when weaning away from constant digital access. 

Post written by FFC Group Fitness Instructor, Pilates Instructor and Personal Trainer Jeanne Barker.

About Jeanne

Jeanne Barker, known as The Chicago Wellness Lady, is a subject matter expert in the field of wellness. She specializes in stress management and resiliency for individuals and organizations. Her mission is to bring the wellness vision of her clients to reality. She can be reached at jbarker@ffc.com.

Resources:

References: (1) Adventist Health, (2) www.statista.com, (3) Center for Neural Decision Making at Temple University, (4) Adventist Health, (5) Psychology Today, (6) https://www.who.int/features/qa/gaming-disorder/en/

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