It's that time of year again! The holidays are headed toward us, family and friends come together, and seasons are changing. This time of year is fun and busy, but it is also a playground for the flu virus to show its ugly face to anyone it can. How will you strategize for this battle? There are several defense strategies you can do to prevent this nasty virus from attacking you.Wash your hands!This is the best way to defend yourself from the flu. Proper handwashing requires the use of soap and warm water in addition to washing your hands thoroughly for at least 15 to 20 seconds. Do not remove rings when washing; they get dirty too. Wash your hands after blowing your nose or sneezing.Feeling sick? Stay home!Quarantine yourself during periods when symptoms are present. This avoids the spreading of germs. Take advantage of a disinfectant that contains bleach. This will kill germs you might have spread in your home. Wash your dishes in hot water to kill any germs.Hydrate, eat and exercise!You only have one body; its important to take care of it. Our bodies are 60% water. It is imperative that to stay hydrated for overall health. Unless you have fluid restrictions, drink at least eight, eight ounce glasses of water every day. Eat well-balanced meals for proper digestion and immunity. Make sure the body gets plenty of sleep and exercise daily. The less compromised your body is, the more likely your body will have the strength to fight off infection.It's worth a shot!The flu vaccine has helped many escape the virus. The Centers for Disease Control and Prevention researched that the flu vaccines cause antibodies to develop in the body about two weeks after vaccination. These antibodies provide protection against infection with the viruses that are used to make the vaccine. Consult your primary healthcare provider to see if this is an option for you.The flu is a tough battle to fight, but these helpful tips can help us fight back!Questions, please contact University Care Center at 719-545-5321.

Have you ever had a gut feeling about something and it turned out to be true? What if we told you that your gut has a mind of its own?Hundreds of years ago, a wise man named Hippocrates said, All disease begins in the gut.Did you know that the cells in your body are not entirely human? In fact, your entire body is only 1-10 percent human and 90-99 percent bacteria!Your body contains tiny organisms called microbiota, or bacteria, which create your unique microbiome. Despite the unsettling name, these little bugs are essential for life! There are 300 times more bacteria in your body than stars in the Milky Way Galaxy! And before you blame your parents for your red-hair gene, each of the 1,000+ species of bacteria has its own genome, outnumbering human genes 150:1. Straight from birth, your lifestyle determines the diversity of species in your microbiome, each with its own function, and manipulating your unique DNA including your predisposition to diseases, weight, personality and more.So, why gut health? Your gut houses up to 95 percent of your total bacteria. Inside, your friendly gut bugs produce vitamins and hormones and consume the nutrients from foods you eat. It holds 80 percent of your immune system and up to 70 percent of your brains neurotransmitters. Incredibly, the gut is referred to as the second brain, containing over 100 million neurons. It can control everything from memory, learning to even how you think, feel, eat and behave!The wellness of your brain and body depend on your gut health. There are good and bad bacteria, and you need a balance of both. Dysbiosis describes an imbalance in which the bad bacteria outnumber the good, and the symptoms can mimic other conditions. Research shows that up to 90 percent of all health conditions are linked to the gut microbiome, including diabetes, mood instability, heart disease, chronic inflammation and obesity.How do you know if you have dysbiosis? Do you have:Mood instability or anxiousness? Up to 95 percent of your serotonin and other mood-stabilizing neurotransmitters are made from your gut bugs.Sugar or carbohydrate cravings? They are food for harmful bacteria. To survive, they produce chemicals that cause your brain to crave carbohydrates.Trouble sleeping? Your microbiome has a circadian rhythm, too. When you are stressed or have irregular bed times, they produce imbalanced hormones like melatonin and cortisol at the wrong times of day.Food sensitives, gas or bloating? Your microbiome determines how well you digest certain foods. Likewise, harmful bacteria can destroy the lining of your intestines, leading to conditions such as Irritable Bowel Syndrome (IBS) and Leaky Gut.Diabetes or heart disease? Certain harmful bacteria produce inflammatory markers that increase heart disease risk and blood sugar imbalances.Headaches, joint pain or autoimmune diseases like arthritis or hypothyroid? Good bacteria that are dying or bad bacteria that are thriving all produce inflammatory chemicals that increase risk of these conditions.Weight issues or obesity? It may not be all your fault. Lack of good bacteria, and certain types of harmful bacteria, wreak havoc on your metabolism, causing you to store excess body fat.So, what do you do? Hippocrates also said, Let food be thy medicine and medicine be thy food. You truly are what you eat! The key is simply to shift from a diet based on processed foods, meat and dairy to one that is based on a wide variety of colorful plants. The most crucial component of gut health is dietary fiber. Fiber, an indigestible carbohydrate from plants, scrubs the gut of harmful bacteria and feeds your good bacteria. It fuels your gut bugs to produce neurotransmitters, hormones and anti-inflammatory chemicals that protect against a slew of diseases. The American Dietic Association recommends a minimum of 30-40 grams of fiber daily. From these foods, you can also consume powerful, living microorganisms called probiotics, which restore healthy bacteria and heal the gut. They can be found in fermented foods such as sauerkraut, kombucha, yogurts or taken as a supplement. In fact, they are so powerful that psychiatry is now recognizing a new line of treatment called psychobiotics.So, next time you have a gut feeling, listen. Listen to how your body responds to food, drink, sleep, exercise or stress and design your unique gut health protocol. Giving your gut what it needs means a healthier weight, immune system, brain, and state of mind. Your microbiome is your 24/7 personal medical team when you treat them right! So, that funny gut instinct you have really means something!Questions, please contact University Care Center at 719-545-5321.

Depending on where you live, winter is often a time to stay indoors and pursue activities in the warmth of a cozy building.Here are some ideas for how you can keep your body and brain active during these cold months. And since most of us spend too much time on our phones, all of these are cell phone-free!Physical ActivitiesMany local gyms have senior programs, and if not, even just walking on a treadmill is a good alternative to walking outside. Using an elliptical or a stationary bicycle can also give you exercise with minimal joint impact. Oftentimes, gym equipment allows you to watch television while you work out. You can also bring a set of earbuds or headphones to listen to music or an audiobook.Some gyms also offer indoor pools or classes like Zumba, cycling or yoga (for gentler exercise and stretches), and some have indoor sports leagues. These can be great alternatives to the main workout rooms. Some even have water exercise classes.If you don't want to commit to a gym, many local malls allow community members to walk around inside.At home, although it may not be the season for gardening, winter can be a great time for other physical activities, including deep cleaning. Sweeping, mopping, dusting, vacuuming and scrubbing all burn calories and help with muscle tone.You can also try more traditional exercises at home, such as walking up and down the stairs more frequently, walking from one end of the house to another on a loop or even getting up and walking around the house while talking to friends and family on the phone. Try doing stretches on the floor or on your bed, and depending on your level of fitness, you could also try simple exercises like squats in your living room.Mental ExerciseMaybe winter is the time to bring out some of your favorite old hobbies.If you are good with your hands and have a sense of style, crafts are always fun. Crocheting, sewing, woodworking, whittling and wreath-making are just some ideas. If you have grandchildren, getting them involved with you in crafts gives you both something fun to do to build good memories of family. You can even research kids' crafts online for new ideas.Art is another fun hobby you can use to bring out your creative side. Try your hand at painting or drawing, or, if you prefer, coloring. Coloring books for adults have been trendy for the last few years, so there is no shortage of variety if you want to color. Art can help with relaxation in addition to creativity.Of course, there's something to be said for an afternoon reclined on the couch with a good book and a cup of hot cocoa, too. You can go so many different places through fiction without ever leaving your house, and if non-fiction is your preference, you can learn new things and expand your knowledge base.So Much VarietyAll these things are just the tip of the iceberg there's so much you can do indoors! Here are a few other suggestions.Watch a movie with friends.Host a game night with friends or family.Practice a musical instrument.Put together a jigsaw puzzle.Catch up with old friends on the phone.Cook or bake something new.While you're staying inside, there's no reason to be bored. Enjoy some of these warm activities and let the winter fly by! If you have any questions, please call University Park Care Center at 719-545-5321.

Springtime is here! Its the time of year where new begins, allergies are stirring, and outside activities are starting. Spring is also a great time to spring clean and get rid of the old.Cleaning has been shown to improve physical and emotional health. A space that is clean and organized promotes productivity and reduces stress. Cleaning is a great opportunity to take inventory of your space and create a healthier environment for you and your family.Goodbye GermsGetting rid of germs is an obvious health benefit of cleaning, but our households are filled with germs that need to be cleaned properly. Sponges are great for cleaning and avoiding the spread of bacteria and viruses. Use spring cleaning as a time to clean household items you dont clean often like garbage cans, dishwashers and your washing machine and dryer. Cleaning the germiest places in your home will help reduce sickness.Purge the Medicine Cabinet When organizing your medicine cabinet, take the time to check for expired medicines and throw them away. If you cant read the label, ways to spot expired medicine is if the label has worn off or if the medicine itself is off-colored or gives off an odor. During the winter, while the heat is turned on, the warmth and moisture can cause medication to go bad before its expiration date. Expired medication can be harmful, so when you find it, get rid of it.Give Up Old MakeupLike everything else, your skin deserves a makeover that is healthy and clean. Throw away expired makeup and skincare products. For example, mascara typically has a lifespan of two to three months. These products can house bacteria that can lead to eye infections or irritations. Eyeliner and eye shadows are other products that can be damaging if expired. If an infection arises, throw out the product immediately.Conquer the Fight Against AllergiesWhen you are deep cleaning your house, make sure to dust all surfaces. Dust places such as ceiling fans, dcor, and dispose of the cobwebs in corners that collect dust. Doing so may help relieve your allergy symptoms. Check air humidifiers, as well, for mold and maintain keeping them clean.Safety is BestSpring is a great time to take inventory of the safety of your space. It is the time to replace and replenish. Replace the batteries in your smoke detectors and replace and refresh filters. Be aware of any harmful chemicals in your household. This includes paint or cleaning products; move these to a garage or shed. Use caution and gloves when handling cleaning products and detergents.Stay ProductiveDecluttering and organizing your home can remind you where things are stored and save you the time you would spend looking for or replacing lost items in the future. Organization experts say doing this makes you more productive, and cleaning can actually increase energy levels. Whether you love it or hate it, spring cleaning is valuable exercise, so take the time to spring clean this year. In addition to all of its benefits, you may be surprised to find that spring cleaning is also good, clean fun.