Americans braving winter without a flu shot might want to think again. The Centers for Disease Control and Prevention (CDC) reports increased flu activity in every state, something that’s expected to continue and peak in the month of February.  But according to a recent survey by Consumer Reports Health, only 45 percent of those considered “at health risk” said they definitely planned on getting the vaccine this flu season. And 55 percent of adults didn’t get vaccinated in 2009. Their reasons were based on a mix of facts and fallacies.  Consumer Reports Health weighs in on five common excuses:

1. I believe in building my natural immunity (60 percent)  The vaccine builds immunity, too—without the risk of disease or its complications. And since flu viruses change from year to year, the protection an individual develops one season from the disease might not help much the next, anyway.

2. I don't get the flu (41 percent)  That's probably just good luck. One can also get the flu with symptoms so mild that they’re not even noticeable yet still spread the disease.

3. Medicine and other remedies can treat the flu (38 percent)  There are lots of over-the-counter flu remedies on pharmacy shelves, but most are only mildly effective at easing symptoms, and many pose potentially serious risks. The prescription antiviral drugs oseltamivir (Tamiflu) and zanamivir (Relenza) can make flu symptoms less severe and shorten the duration by a day or two. But they work only if they're started within two days of the onset of symptoms. And overuse of them might breed antiviral-resistant strains.

4. I worry about side effects or getting the flu from the vaccine (36 percent)  Side effects are uncommon and usually limited to soreness at the injection site, aches, low-grade fever, and, in very rare cases, serious allergic reactions or possibly Guillain-Barré syndrome, a neurological disorder. But the shot's benefits against illness far outweigh the risks. It contains an inactivated virus and can't cause the flu. The nasal spray, approved for use in those ages 2 through 49, contains a weakened live virus and might cause mild symptoms but not a full-blown infection.

5. I don't like shots (24 percent) The flu shot uses a small-bore needle so it causes little pain for most people. If that doesn't provide reassurance, then people getting the shot might try looking away. People who think they might faint should lie down for the shot and stand slowly afterward. Or they should ask their doctor if they’re a good candidate for the nasal spray.

Poll highlights and tips for surviving this flu season are available online.

ARE YOU BETTER THAN AVERAGE?

Most people know it’s important to eat right, exercise and take common-sense steps to stay safe and healthy.  Consumers can gauge how well they’re doing on several key indicators of good health by referencing this Consumer Reports Health scorecard based on the U.S. government’s Healthy People 2010 initiative:   

Exercise

Average:  26 minutes for men/19 minutes for women of moderate exercise a day.

Goal:  At least 150 minutes a week of moderate activities, such as biking, gardening, or walking or 75 minutes of vigorous activities, such as running.

Weight

Average:  A BMI – or body mass index - of 28 for men and women, and a waist circumference of 39.7 inches for men, 37 inches for women.

Goal:  A BMI (which correlates weight to height) of less than 25 and a waist circumference of less than 37 inches in men and 32 inches in women.  A BMI calculator is available at www.ConsumerReportsHealth.org.

Diet

Average:  Less than three for men/less than four for women of daily servings of fruit and vegetables.

Goal:  At least two to four daily servings of fruit and three to five daily servings of vegetables.

Blood Pressure

Average:  Blood pressure levels of 127 millimeters of mercury for the systolic (upper) level and 77 mmHg for the diastolic (lower) level.

Goal:   A systolic under 140 mmHg and, preferably, under 120 mmHg and a diastolic under 90 mmHg and, preferably under 80 mmHg.

Cholesterol Levels

Average:  Cholesterol levels of 119 milligrams per deciliter for LDL (bad) cholesterol and 53 mg/dL for HDL (good) cholesterol.

Goal:  An LDL under 100 mg/dL and an HDL over 60 /dL.

The full report, available on request, details action steps for achieving goals and explanations about why achieving those goals is important. 

MINERALS THAT REALLY MATTER

In a new special report on minerals, Consumer Reports Health notes that the average American falls short in getting enough calcium, magnesium, and potassium.  The report lists top food sources for these three minerals and explains their role in preventing certain cancers, heart disease, osteoporosis, type 2 diabetes, and other diseases. 

The report stressed that in the dietary battle against high blood pressure, sodium restriction gets the glory but potassium is the unsung hero.  Potassium helps rid the body of sodium and protects the cells that line blood-vessel walls.  A recent study suggests what might happen if people corrected the sodium-potassium ratio. It found that even if sodium consumption stayed high, increasing potassium to the recommended levels (4,700 milligrams a day) could reduce the risk of heart disease mortality by up to 11 percent and stroke mortality by up to 15 percent.  The report lists good dietary sources of potassium, leading off with a medium baked potato with the skin (925 mg), followed by ½ cup of avocado (585 mg) and 8 oz of plain, low-fat yogurt (575 mg).  

A copy of this report, published in the January issue of Consumer Reports on Health, is available on request.

UNTANGLING THE WEB

There’s no question that the internet is an unrivaled storehouse for medical information.  And as Marvin Lipman, chief medical adviser, Consumer Reports Health, notes in his regular “Office Visit” column, nothing has changed the doctor-patient relationship as radically as the Internet.  

But the trick, according to Dr. Lipman, is to know how to get right to a source of useful information and not waste time on websites that are biased or trying to sell something. Consumers should be wary of web sites that are littered with advertising or fronts for industries or manufacturers with a commercial agenda.   Consumers visiting an unfamiliar website should always check the “About Us” section for clues about who is funding the content. Figuring out the pecking order among websites requires narrowing the choices to those few that provide up-to-date, reliable, and understandable information.  Many qualify.   Dr. Lipman names his Top 5 personal favorites:

• www.cancer.gov for information about cancer.

• www.cdc.gov for information about infectious diseases, travel medicine and epidemiology.

• www.fda.gov for information about drugs.

• www.medlineplus.gov for information about diseases.

• www.usp.org for information about medicine and nutritional supplements.

A copy of this report, published in the January issue of Consumer Reports on Health, is available on request.

Laugh, sing, pray

Humor, music, and spirituality can obviously improve your mood, but growing evidence suggests that they offer physical benefits too.  According to a report published in the January issue of Consumer Reports on Health, laughter can boost immunity, ease pain, protect the heart, and help control blood sugar levels.  If watching comedies doesn’t cut it, consider “laughter yoga,” a variation designed to induce joyful, prolonged laughter. Other research has found that reading music and singing might boost brain function and improve symptoms of several health problems, including Alzheimer’s disease, insomnia, Parkinson’s disease, and stroke.  Consumer Reports Health recommends choosing relaxing music and considering music therapy for loved ones in a health care facility.  

A review of numerous studies has found a link between regular church attendance and a lower incidence of death from cardiovascular disease. And practicing an easy to learn form of meditation called mindfulness, in which people focus on the present while practicing measured breathing for at least 10 to 15 minutes a day, was found to reduce blood pressure, heart rate, and muscle tension, as well as easing depression and helping people with chronic pain. To try meditating, look for a class or a book to learn the practice.

A copy of this report, published in the January issue of Consumer Reports on Health, is available on request.