Men's Journal

Advice from our in-house doc on weekend weight gain; the right way to nap; improving focus, and…

Killer Colds

Q I read about a new killer cold virus and wonder if I should be worried about it going around this winter. How can I avoid getting this thing?

A I didn’t believe it myself until I read the report from the Centers for Disease Control saying that a mutant form of the cold virus, called Ad14, has caused 140 cases and 10 deaths in New York, Oregon, Texas, and Washington over the past two years. The symptoms of this strain are a lot like those of a normal cold — sniffling, sneezing, congestion, coughing — but in about two weeks it can develop into pneumonia, and that’s when things can get dangerous. That doesn’t mean you should freak out if you come down with a cold this winter. For one thing, the Ad14 virus is still relatively rare, so your chances of getting it are pretty low (and worrying about it will only weaken your immune system, making you more susceptible to lots of illnesses). But if you do have a cold that seems to keep getting worse, don’t just tough it out; go see your doctor. In the meantime, there are some steps you can take to make you less susceptible to Ad14, as well as other colds and flus this winter. First, wash your hands with soap and water as often as possible and use hand sanitizer if you’re about to eat but can’t get to a sink. Try to not rub your eyes or nose with your hands, since the virus can enter your system through the mucus membranes there. Regularly use antibacterial disinfectants to clean phones, keyboards, and doorknobs, as cold viruses can live anywhere from two hours to two weeks on those surfaces. If you do end up sick this winter, get lots of sleep, drink copious amounts of water, gargle with warm salty water, and take aspirin or Tylenol to break fevers.

Power Naps

Q I always seem to be groggy by mid-afternoon, but I find that napping makes me even more tired. What am I doing wrong?

A Naps are great if you have time to take them (many studies show that they improve mood and performance at work and in sports), but they need to be done right. If you’re still feeling tired after your nap, you’re probably sleeping too long. Twenty to 40 minutes is about the right amount of time. Use an alarm to get up, then spend 15 minutes quietly putting yourself back together. Don’t ever try napping in the late morning, when all your biorhythms and hormone levels are highest. Instead, try scheduling naps between noon and 4 pm, when your hormones are naturally starting to taper. If you’re following this protocol and still tired, try getting help from a sleep therapist. Sleepfoundation.org is a good place to find a professional who can teach you how to practice healthy sleep hygiene. I improved my sleep patterns by darkening my bedroom, using an eye pillow or eye mask, ceasing caffeine intake after noon, eating a light dinner, and exercising regularly. I also try not to hit the snooze button, and I open my curtains first thing when I wake up, because your body is programmed to activate when exposed to sunlight. Most important, of course, is to try to get six to eight hours of sleep each night. That is far better than any nap.

Finding Focus

Q I struggle with maintaining concentration at work despite the fact that I eat well, get plenty of sleep, and exercise. I was never diagnosed but think I may have had attention-deficit hyperactivity disorder as a child. Can it still affect me as an adult?

A If you suffered from ADHD when you were a child, it’s highly likely that you will have problems at your job as an adult. Dr. Joseph Biederman, of Massachusetts General Hospital in Boston, reports in the Journal of Clinical Psychiatry: “[ADHD] has been consistently associated with intellectual, educational, and employment deficits.” Whatever your IQ, you’re less likely to live up to your potential with ADHD, which can be a cause of lifelong frustration. The first thing to do, then, is to make an appointment with a diagnostic clinician who can tell you once and for all if you have ADHD. (There’s a lot of press these days on how this is an overdiagnosed condition.) If you’re told you have ADHD, a specialist can look at stimulants and antidepressants that might improve your ability to concentrate at work and focus on tasks for longer periods of time. But even if you’re not an ADHD sufferer, there are steps you can take to improve concentration and performance on the job. First, get some help organizing your work environment so it provides the fewest distractions. Save Web surfing and e-mail checking for your lunch break, and don’t engage in those extracurricular activities until you’ve completed a certain number of tasks. Create the next day’s to-do list the night before so you come into the office with a game plan. Another good tactic: Before finishing a task, project, or an e-mail, tell yourself to focus for a few more minutes. This will help you increase your attention span and become better at focusing. And although multitasking is often championed, it’s usually better to focus on one job at a time.

Stopping Weekend Weight Gain

Q I have a really great diet but tend to pig out on the weekends. Is there anything wrong with that?

A My 14-year-old loves all the worst foods. As hard as I try, it seems every Monday morning I’m five pounds heavier, thanks to the time I spend with my son. Now a new study in the medical journal Obesity confirms our worst fears: Weekends wreak havoc on our health — and it’s the amount of food, not the lack of exercise, that’s the culprit. The study showed little difference in activity from weekdays to weekends, but noted a 600-calorie intake increase over weekends. The two big problems are, first, less structure during the weekend (for example, meal times aren’t designated around a work schedule, and lots of people visit restaurants on weekends) and, second, that small indulgences can turn into big ones on weekends. That’s certainly true for me. I end up having dessert on Saturday night and follow that up by splurging on popcorn or other snacks at the movie theater with my son. You can exercise harder during the week to burn off the extra calories you’ve consumed on the weekend, but downing all that bad food really isn’t good for your digestive system. As tough as it may seem, be extra vigilant on weekends and eat fruits and vegetables to curb your hunger and keep you on track.

E-mail your questions for Dr. Bob Arnot to dr.bob@mensjournal.com.