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If you’re like me, you’re extremely excited about the potential for design to reshape health care. I’m not talking health care system redesign (ACOs and such—though that’s great too), I’m talking about the type of design you see on Dribbble: the focus of a recent (awesome) HHS-sponsored competition.
One of the promising upstarts of health care re-design was a 2-year-old-or-so startup called Massive Health founded by ex-Mozillite Aza Raskin. Though I tend towards the skeptical, there was a part of me that thought that not only were they on to something, but they clearly had managed to aggregate real design talent. And in health care, no less! Apparently, I was not the only one as they convinced a number of investors to throw $2.25 million in to test out what they could do.
And what did they do? The Eatery. A quote-unquote “App Experiment” (because apparently Beta is out of vogue). Definitely addressing a real need. Definitely well-designed. But ultimately flawed. Crowd-sourced food rating should work, but there may have been an accountability problem. I, for one, did not know whom to blame when I was told that a picture of my sneaker scored 8/10 for healthy eating. Still, I was optimistic that a few iterations, a handful of pivots, and a dash of some refocused clinical perspective were a recipe for a successful Experiment #2.
Unfortunately, Experiment #2 never came. At least not to my knowledge. Instead, the next I hear of them they are being acquired by Jawbone. Amount: undisclosed. There was some speculation of “tens of millions,” but those quickly fizzled under scrutiny. Instead, it seemed to be another acqui-hire along the lines of Pipette (ie not really market validation, but a clap on the back and a “you’ll get them next time”).
If there is a lesson here, it is that there is more to empowering people to take control of their health than just making a well-designed app. Massive Health represented a movement whereby technology and design could cure health care’s woes from the outside-in. Today, it remains an open question whether or not consumers outside of the niche can be engaged in their health care through apps alone. I remain optimistic, but I may feel a little like “been there, done that” the next time a seasoned Silicon Valley vet says they know how to fix health care.
As far as valence, I’m honestly of mixed opinions as to whether this is a good or bad thing for the greater consumer health space. My bias would be to prefer a greater quantity of the small, agile players in the space, but I suppose having a few new juggernauts offer more contour to the Castlight, ZocDoc, Practice Fusion first-wave health IT gallery wouldn’t hurt. Regardless, I feel that this is a sign of things to come with a good bit of consolidation happening over the next 18 months in the wake of the record year of investments for “health IT” in 2012.
I’m curious, what lesson do you take out of Massive Health’s story?
I was recently asked “what are 4 things you measure where you work?”
Being part of a startup means there’s little room for error. It’s important to figure out what works vs. what doesn’t work early on. The key to doing this is to spend time coming up with various campaigns geared at user-acquisition as well as user-retention, spend time exploring each channel and start to focus more on those that seem more productive while phasing out those that haven’t been effective.
Some things will work well for some startups but won’t for others, so it’s never a waste to spend time figuring out which is which. It takes time to grow companies, the overnight success stories you hear or read about aren’t really “overnight”, in fact it took years. Before Pinterest became a household name, there was the 2 year phase of iterating and figuring out what worked. Sometimes it’s a completely different product (would Instagram be as popular if it kept the original project name, Burbn?)
Here are some things you need to start keeping tracking to help your company grow.
1. Monthly Recurring Revenue. Especially for SaaS businesses, it’s important to keep track of the revenue coming in - a great indicator of the product you’re building in the first place. Do people need it? Is this a problem that needs solving? If people vote with their wallets, then this is the Gallup polling for new companies.
More important than just revenue coming in however is the “recurring” part of it. Are people happy to keep paying month-in, month-out or do they use your product for a month or two and drop out from premium to free? This leads us neatly into a related topic, churn.
2. Churn. How many people are leaving your product per month? Steady growth in distribution can quickly be eaten away if you don’t keep this attrition low. When people have something that fascinates them and keeps them wanting more, they tend to keep the channel open. I’ll give an example, I just did a mass un-subscribe from a bunch of e-mails coming to my GMail account and left only about 10. The reason I left those 10 is that once in a while they actually send me e-mails I want (eg discounts, free trips, free downloads, pro-tips etc). In my mind, I’m hoping that they send those things again sometime soon, so I left them open. That’s how they’ve engaged me. Find a way to add engaging features to your product and churn will reduce drastically.
Pro-tip: The way to reduce churn in the long run is by getting feedback from users who left and addressing their reasons.
For more on churn check out a free chapter from Patrick McKenzie’s book Sell More Software.
3. Cost Per Acquisition. (CPA) How much does it cost you to bring in a new user? Without a doubt, the quickest and most pro-active ways to get users in are Advertisements and Partnerships. The latter sometimes could be unpaid but more often than not, getting your first few hundred thousand users means spending some money for a distribution channel.
As your company grows, you need to add more channels. I recently read an article that summed up how leads work for SaaS companies, “…they usually start with a couple of lead generation programs such as Pay Per Click Google Ad-words, radio ads, etc. What we have found is that each of these lead sources tends to saturate over time, and produce less leads for more dollars invested. As a result, SaaS companies will need to be constantly evaluating new lead sources that they can layer in on top of the old to keep growing.”
But CPA is only one part of an important equation. The other is…
4. Revenue Per User. (RPU) This represents the value of each user. How much does each user bring you in revenue. This is also sometimes called Lifetime Value. If RPU is low, you may be experiencing trouble with your churn (losing paying customers) or in reaching your target market. As far as paid solutions, I prefer adRoll for reaching my target. They place your ads in front of people who have searched for something similar to what you have. Not a bad place to begin if you are doing PPC.
So how should you get started with this metrics?
i. Do a business health test. Sum up all marketing spend and divide by total users acquired. This represents CPA, also average out Revenue per user (RPU). If CPA > RPU, your business is not healthy! You may need to reduce CPA to match RPU. If RPU > CPA, then you’re in good shape. Ratchet up the marketing budget but watch out for evidence of diminishing marginal returns!
ii. For each individual marketing campaign, calculate CPA, double down on the ones with low CPA relative to RPU. Not all marketing ideas are good ones and you should take advantage of the ones that seem to be working!
Now that you know what we like to measure, we would love to hear about what YOU are measuring.
It’s ironic how Health IT works, people are constantly building to make it easier for you to understand your health, make better medical decisions so you end up becoming so self-sufficient that you eventually have no need for these tools anymore. Are we at that point yet? Definitely not. Are we closer to it? Certainly making progress with every year that passes. In 2013, there will be several new innovations that will spring up in the space, but there will also be growth on the work done previously. Here are a few things we think will really take shape in 2013.
1. Personal Health Records will see some change. In the past, there has always been the health records that are not necessarily available to the average patient. Until very recently, very few consumers have signed on standalone PHRs but we imagine things will most likely start to really change in 2013. With tools like Symcat, people are able to keep a digital health record for themselves where they can keep track of their symptoms, medication, allergies, family health history, health plans etc. We believe there will be a lot interaction between PHRs and digital health records like what Symcat provides.
Large companies like Microsoft seem to be betting on this as well, they have recently launched a pilot with Greenway Medical Technologies that will add clinical data to their own Microsoft’s Health platform. By marrying both sides, users now have information available that was never the case in previous years.
2. Mobile Health. We think there will be a lot of progress in mobile health generally. We already know of a lot of services offering users the chance to set up appointments, get diagnosis or Doctor recommendation over mobile devices, but we think there will be even more progress in this sector in 2013. A big contributing factor has been the ease with which people can access EHRs - information that used to only be accessible in hospitals.
In line with all of these, we’ve also seen a surge in number of fitness and health apps people are downloading to their mobile devices. Patients with chronic diseases are also taking advantage of iPhone and Android hardware attachments that let them measure blood pressure, sugar level etc and report them back to their physicians. There will be a lot more of this in 2013. For entrepreneurs looking to build Health IT startups, this is one area you may want to look at, as there won’t be any slowing down there in the next 5 or so years. At Symcat, we are always working to improve and evolve the digital health record part of the app to make tracking and reporting even easier than it is now.
According to a recent PricewaterhouseCoopers survey of consumers and physicians, more than 50% of consumers predict that within the next three years, mobile health will improve the convenience (46%), cost (52%) and quality (48%) of their healthcare. Time will tell.
3. Growth in Telemedicine. Telemedicine has been around for a while but there is bound to be movement in this space with all the technology that is being developed everyday. A few weeks ago, Symcat was at the mHealth summit in Washington DC and right in front of our booth was Intermountain Healthcare, promoting some of the new telemedicine innovations they’ve made available. Their consumers are now able to track and send their health reports to their healthcare provider and when the need arises, they can easily jump on a video call with a Doctor who has all the information he needs to give you a diagnosis and offer a treatment. There will be a surge in this space as well in 2013.
4. Big Data Analysis. With all the data available in healthcare these days, there will be several attempts to use all of that to provide -amongst others- preventive information for consumers. People will very easily and very quickly get a heads up when there’s an outbreak of illness brewing and measures on how to avoid it. There will be innovations that personalize health-related advice for users based on health history and conditions like never before.
The festive period is usually packed full with reasons to over-eat, stay out late, enjoy a lot to drink and neglect your usual fitness schedule. The good thing however is the New Year also presents new opportunities to jump back into the previous cycle or create new ones. For those of you who are bored and tired of the same old - go to the gym and work out routine, we’ve got some great fitness trends for you. Start 2013 with fun fitness plans, here are a few:
1. Trail Running. While this has been a pastime for a long time now, there’s recently been a particular surge in the number of people using it as part of a fitness regimen and we think it will kick on even more in the New Year. Find a safe trail, grab a friend, some trail-friendly shoes and get running! The best thing about trail running is the serenity around it, you get to focus on your workout without distractions and get your cardio in on a regular basis.
2. Group Fitness Sessions. One of the biggest reasons why most people fail to consistently follow their fitness routine is the lack of motivation. There will be days when you don’t just feel up for it, you feel tired or even just feel “well it’s just one session, I’ll make it up next time”. This is why group fitness sessions are going to keep getting the hype they’ve been getting lately. It involves getting a group of work out buddies together (not too many, 3-6 will do), motivating each other and working out together. There are several gyms and personal trainers who offer their services to groups at discounted prices these days, should be easy and fun to do. The best thing about group fitness is that you will be accountable to your mates and vice-versa. It never feels good when you know you’re the one who let down a group of people, does it?
3. CrossFit. This was all the rage last year and we think even more people will discover and join in on the craze. These are super fast and intense work out that combine a whole lot of activities in one session. You’ll end up running (in sprints, in short jogs), lift weights, do some gymnastics amongst other things. These sessions are built on the premise that by forcing yourself to do so many various activities so intensely, you are able to build strength, power and endurance at the same time. To learn more about Crossfit, check out their site.
4. Get your dance on! Most people don’t know how much a good dance session does for the body fitness-wise. Besides dancing at a party, there are several dance clubs and gym-organized dance classes geared to help you keep in shape. They involve high energy routines and non stop movement for several minutes which mean they are great for cardio. The best part? They are so much fun. Most people like to dance anyway, so dancing to pre-selected music that lets you break a sweat should be motivation enough. Research has also shown that an average ‘Zumba’ class burns more than 300 calories and they also engage your entire body, hitting muscles traditional workouts may miss.
Most gyms have dance classes, so if you belong to one, be sure to ask and find out where and when the classes are. If not, just find a local dance class in your area.
5. Zombie Runs. Ever since the Hunger games movie, the Zombie runs have gained popularity and rightly so. They are so much fun that it could even count as a 2nd or 3rd date idea. The idea behind these? Participants each start out with “health flags” indicating you are one of the ‘alive’ people, and you get chased by a number of people dressed as Zombies. In the big picture, participants end up running through a 5k obstacle course sometimes (distance varies - you could find shorter courses around you). This is perfect for people who don’t usually have the motivation to just ‘up and run’ by themselves, zombie runs give you motivation as you are being chased along with hordes of others.
6. Can’t make the gym often enough? Go digital. For those who aren’t too keen on going to the gym 3 times a week or just don’t have the time for it, you could try getting your hands on the workout videos that have been getting a lot of buzz lately. Popular video workout series like Insanity and P90X have been the mainstays, they help users follow a few weeks of pre-planned work outs and help you get in tip top physical shape. They are a bit expensive but almost as much as you pay for your gym membership anyway.
7. Bootcamp style workouts. One big trend we predict for 2013 will be the rise in popularity of the US Army’s basic training program amongst us civilians. They are a set of calisthenics (push-ups, squat thrusts, punches, kick, crawling, jumps & skips) used to kick new recruits into shape. Research has shown that they help participants burn up to 600 calories an hour! Just like Crossfit, these are high intensity workouts that push you hard and test strength as well as endurance.
What other Fitness ideas do you have or want to try in the new year?
It’s about that time of the year again when all the party invites start rolling in, all your old friends from high school are back in town and Christmas is in full swing. This is also the time of the year most people ‘forget’ their exercise routine and just indulge in all the fun activities around them. It’s important to remember however that keeping healthy is much easier than working your way back to health. We’ve come up with some tips to help you lead a healthy lifestyle over the next few weeks.
1. Watch what you eat. Try to make better decisions with what you put in your stomach. It’s easy to get carried away in the moment and overindulge. If you do want to try different dishes, try to limit how much of each you eat. The worst possible way to end Christmas day is with indigestion. Slow down on the fatty and high calorie foods but ramp up on the fruits and vegetables.
For most startups, the most difficult part of your user-acquisition phase is finding money to buy ads and getting the interest of press/media. A lot of focus these days is on growth hacking, viral marketing and so forth but when you actually live through the humble beginnings of any startup, one thing becomes clear: You always need a core group of early users who become your “foundation” on which you build a brand. These are always the most difficult to find.
Depending on what industry your company is in, you may have to spend longer hours and work a lot harder to get the numbers you want. The next step involves organically growing out those numbers using the already existing user base as a vehicle – this is where viral marketing, referrals, promotions etc come into play.
Some startups will naturally be able to enjoy more success from viral marketing than others, and for companies like that, generic methods of growing a user base become ever so important i.e. Partnerships, Advertisement and Press. Unlike what we all stumble across on TechCrunch daily, more than 80% of startups aren’t funded enough to consistently include advertisements in their marketing plan, and when you’re a new company, getting partnerships is often extremely difficult - you’re not credible enough just yet. This leaves you with press.
I read this article by one of my favorite founders Rahul Vohra of Rapportive a few weeks back about how the company went viral and if you follow their model, you’ll see how heavily they focused on getting the “initial core group of users”. However, Rapportive is well funded as well as a Y-Combinator company, and as such when they launched, they did so to a fanfare in front of many journalists, covered by many blogs and retweeted by thousands. This is not the case for the average startup, in fact no one knows when you’ve launched until you tell them in person. In his story, he mentioned how “you may get 70k users” from press when you launch. The bad news is that this is rarely ever true for most people.
Over the past few months since Symcat launched, we’ve focused a lot of our early strategy on creating great content, not only for search engine purposes but also educational purposes for entrepreneurs and just about anyone curious about their health. We have also focused on Press and media coverage quite seriously. I’ll share some things that have worked well for us.
1. Be creative. The best way to get anyone’s attention is by telling a compelling story, writers aren’t different. Also find out places where people in your industry hang out. A few months after launching Symcat, we created an infographic showing how different people used the app to check their symptoms. We explained some of our findings and shared it on HackerNews – we know most startup-minded people tend to spend some time browsing it. The story did well and got a good number of comments. A few months afterward we did a blog post and referenced this infographic, again, it was well received. A few days afterward, a reporter reached out and wanted to do this story.
2. Build Relationships as you pitch. I don’t imagine there’s anything more annoying as a reporter than receiving the same pitch over and over again, perhaps because the sender thinks you “must not have received” the last 4 or 5 they sent over. As someone on the other side however, I do see the need to keep my pitch fresh on the mind of the reporter. Depending on the size of the publication, most reporters get hundreds of pitches per day, it’s extremely difficult to get their attention, and so things do get lost in the process but the best way you can go about getting a reply is by standing out. Your title needs to stand out and grab attention, your pitch needs to be short and concise, and your follow-up emails need to be creative. When we got covered on Mashable, it took a number of tries. After sending out a few e-mails and not hearing back, we got creative and decided to update the writer on every big change we made. At one point, we had started letting people create a digital health record that could be printed out for your Doctor’s appointment, and this must have been the turning point. We got a reply minutes later and a story the next day.
3. Create interesting content. One thing we do very well at symcat is educate. We like helping people understand their health, ways to stay healthy, how to keep a good medical record and so forth. Besides the stories we write on our blog, and articles we share on our Facebook, we create content for article hubs and try to push a few every other week. Keep in mind that there is a difference between creating random content for SEO purposes and creating articles to educate people. We focus heavily on the later. Symcat helps people keep track of their personal health and so it’s most likely not going to “go viral” with people sharing things they’ll rather keep private. We understand this and so we’ve given them other things they can share - well written articles anyone can learn from. We got covered by a popular international publication because of these stories. Besides article sites, consider pushing stories to Slideshare - again, they must have an educational purpose. Remember to add your e-mail and contact information, you never know who would like one of your presentations and reach out for a story.
4. Take advantage of Social Media. Make a list of your favorite writers, not just people you want to eventually pitch, and start to interact with them. If you like a recent story they wrote, tell them why and make a comment or ask a question about it. Eventually they know who you are and are more inclined to read a pitch from you than if they have no clue who you are. Even if they don’t plan on a story at that point in time, somewhere down they line they may be looking to do a piece relating to your industry and reach out to you. That’s exactly how we got into this article.
While ads and big launches are usually the best/quickest way to get you to your first several thousand users, nothing beats the brand awareness and credibility you could get from a great media coverage. People often get carried away by the allure of sites reaching 100k users in their first year and what not, in reality, very few get to that point. Retention is even harder. Take a look at this graph:
Depending of what industry you are in, growth is subjective. Some ads are worth buying (if you have the money), and sometimes, steady but assured growth could be almost as helpful. How do you define growth?
Symcat was recently invited to the mHealth Summit in Washington DC where we were able to show off the product to industry leaders and connect with several tech companies making big moves in the Health space. It was brilliant getting to see how others were innovating. For example, the guys next to our table were building a tiny patch you could place on your chest records several data points about your current state of health including your heart rate then wirelessly transmits that information to your Doctor. Pretty cool stuff.
In addition to showing off Symcat, we also entered and won the 1st ever Cigna Health Innovation challenge. Cigna who had a big presence at the summit opened up their API and challenged startups to build a product that will significantly impact how people make health choices, using data from Cigna. Challenge accepted!
What we did:
When people fall ill and start taking medications, they often experience new or worsening symptoms that may or may not be related to the illness. Sometimes they are normal side effects and other times they are the scary “serious adverse events” related to medication. How is the average patient to know? “We’ve thought hard about solving this problem from the patient perspective” said Craig Monsen, Co-founder and CEO of AHEAD Research. “In response to the Cigna challenge, we built a web and mobile tool that helps people sort out if these new symptoms are related to their initial illness or are caused by the medication they are taking.”
We came up with a module of Symcat called “MedAssure” that lets users enter the symptoms they are experiencing, add (or auto-populate from Cigna’s data) the medication they are on, and informs them if their medication is a known cause of their symptoms. They also have the opportunity to share this information with their physician, who wants to know if his or her patients are experiencing potentially debilitating, drug-related side effects. The seamless integration of MedAssure into Symcat’s interface allows users to add that information to their existing health timeline and continue tracking their symptoms.
Winning the challenge meant we went home with great recognition for Symcat, cash award and and exciting opportunity to work with Cigna. This is the second challenge we’ve won this year after the Robert Wood Johnson Foundation grant 5 months ago. If anything, it’s great motivation to keep working hard and innovating on how patients find health information.
Early in medical school, I was involved in the care of Ted, who could have been my grandfather. At 76 he was as spry as any of the patients on the ward and always welcomed me with a “morning, Doc!” He was admitted because he was having concerning chest pain several times a week. Opening and closing 2.8 billion times throughout his life, his heart valves had gradually become hard and inflexible preventing blood from leaving at its usual rate. Now, it was risking his life. He had several treatment options available to him: valve replacement through open-heart surgery, a new minimally-invasive procedure where they snaked a new valve through the body’s blood vessels and into the heart, or just taking medications to help with his symptoms. It was my job to help Ted figure out which option was best for him.
Medicine is a highly cognitive discipline, demanding deliberate analysis and careful attention. Moreover, the body of evidence-based practices and medical knowledge continues to grow. Indeed, it has far outstripped physicians ability to stay up-to-date on the latest research. As a result, researchers and businesses have since the 1960s been working to codify medical practice and knowledge so as to offer cognitive support to health care providers trying to advise patients like Ted. These software-based tools usually place textbook knowledge at a doctor’s fingertips. Many of them such as INTERNIST and DXPlain became highly complex diagnostic tools.
However, despite the tens of thousands of person hours that went into developing them they failed to see widespread adoption. This seems strange, maybe even a tragedy, when one considers that as many as 15% of diagnoses made in the US are wrong. That number approaches 50% when considering physician’s management decisions. So why haven’t these tools been more widely adopted?
In general, getting physicians to use decision support tools has significant barriers. For one, there is a perception of a highly-optimized workflow being very sensitive to disruption of change. However, this is not the main obstacle. Physicians are amenable to tools that genuinely save time. However, many decision support tools require a substantial investment of time.
Take, for example, the STS calculator assessing Ted’s risk during cardiac surgery. Insofar as it can predict morbidity and mortality, it is a very useful tool. As you can see, though, there are a number of variables to contend with. Over 40 once you start answering questions and getting into the decision tree logic. Unfortunately, in this example it is hard for a physician to really weigh the different probabilities of death and injury that it presents. Would you prefer a 5% risk of dying from a procedure with a 90% chance of improving symptoms or a 2% risk of dying with a 70% chance of improving symptoms? “How much risk of death am I willing to tolerate for a shot at a cure?”
To answer that question you would need to know about your life expectancy, your quality of life with and without your symptoms, and critically, your own preferences about the type of life you want to lead. Everyone wants to live a healthy and happy life for as long as possible, but when you have to make trade-offs, the decision becomes a deeply personal one.
Of course, there are cases when the trade-offs seem very small. Prescribing a well-studied medication with few risks can dramatically increase a person’s years of healthy life. In these cases, though, no calculator is needed. A physician’s intuition and expertise alone are usually enough to guide a patient in their care.
But when it comes to the decisions at the margins, when even a physician is ambivalent about the right course of action, there can be no other way than to have a frank conversation about a patient’s values. In other words, borderline numbers quoting risk will not appreciably change the final decision. And a decision support tool that cannot change someone’s decision is useless. So, it’s really up to the patient. In these cases, it’s easier and more valid to ask a patient about their values and avoid exposing them to risk calculators derived from special study populations with extensive caveats.
Of course, this may not be true of all physician decision support, just a lot of it. Yet, the story goes a little differently for patient decision support. While there is generally good agreement between a physician’s intuition and actuarial risk, there is a huge gap between patient’s intuition and said risk. That means patients stand to gain much more from the tools that physicians have for the most part rejected. Patients can derive benefit from risks and recommendations quoted by these tools not just when the difference among choices is marginal, but potentially every time.
It’s encouraging to witness a burgeoning of apps designed to effectively communicate to patients the risk of medications and procedures. There are a great deal of new usability and vocabulary challenges to address in these efforts, however.
At Symcat, we’re trying to combine our medical expertise with sophisticated user-interface design to improve patient decision support, but there are others trying to do this as well. What attempts to communicate medical information to patients have impressed you the most?
I happen to fall into a large group of people who take ill once the weather starts to change and it gets cold outside. It has happened for as long as I can remember, and generally my symptoms are: coughing, head cold, runny nose etc. It’s very similar to what the average person experiences when they have a flu. Over the past few years as I’ve grown and understood myself better however, I’ve found that while I haven’t completely knocked this seasonal illness, I’ve managed to cut the bouts down and shorten the duration whenever I do have them. I’ve learned to do things a bit differently when that time of the year (usually between October and March) approaches and it’s been very effective for me. Here are some things I do and encourage you to try:
1. Drink a lot of water. Believe it or not, your Doctor was right when she told you to try drinking 2L of water daily. It’s good for your body. Water makes up 60% of your body weight and every system in your body depends on it. It flushes out toxins from vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. The body loses water easily through breath, perspiration, urine and physical activities. Lack of it leads to dehydration and even a mild case of it knocks your energy levels leaving you more susceptible to taking ill.
2. Eat well. A balanced diet goes a long way in keeping your body functioning at its best level. Research has found positive links between immune function and certain foods, so eating a lot of those immune-building foods could be helpful. For example, Garlic has been shown to boost immunity and increase resistance to infection and stress, cheese and other dairy products contain conjugated linoleic acid, a natural component of dairy fat which has boosted immune response in several trials, Yogurt contains probiotics, beneficial bacterial with immune boosting benefits etc.
3. Exercise well and Keep in good physical shape. It’s general knowledge that exercise often prevents oncoming illness, one study has shown that exercise is linked with nearly 30% reduction in upper respiratory tract infections. During a routine exercise session, endorphins are released into your body, causing relief from certain illnesses and several psychological conditions like depression and anxiety. I advise to join an indoor sports league to help you stay active at least 2 times a week. I personally play soccer 3 times a week, I prefer team sports and encourage it for you as well, it lets other people hold you accountable.
4. Don’t smoke. This must have popped up on your screen several times and for good reason, it is bad for you. Smoking causes your immune systems to weaken and leave you more susceptible to viruses.
5. Wash your hands regularly. This is a no-brainer, viruses are easy to transfer and so when you lead a life that involves a lot of human interaction, your chance of contracting a cold or flu remains high. Just have a look at some of these stats from a recent survey:
Imagine how quickly the bacteria and viruses can be passed on from one person to the next. Buy hand soap and keep a hand sanitizer close by.
6. Sleep well. Getting a good night sleep has been shown to prevent common cold. In a recent study published in the Archives of Internal Medicine, researchers studied a number of participant’s sleep pattern. Each person kept track of their sleeping habit for 14 days noting how long and how well they slept the previous night as well as whether they felt rested. After 14 days, the participants were quarantined, given nasal drops containing a cold-causing virus (rhinovirus), and monitored for five days for signs of a common cold. The results showed that those who slept an average of less than seven hours per night were nearly three times more likely to develop a common cold than those who reported eight or more hours per night in the weeks leading up to the experiment.
Have any other tips you personally follow to keep cold and flu away? Share with us below.