Eight tips to help control your fall allergies

Allergies plague many.  Fall can be as troublesome as spring for some people. Some are allergic to dust and dust mites only (present year round) while others are allergic to animal dander and, or, grasses, weeds, pollens and trees. You can help to control your allergy symptoms by taking a few steps to reduce your exposure to your “triggers” (the things that worsen your allergies). 

1     Wash all bedding once a week in hot water. This helps to reduce the number of dust mites that are present.  Also, use a hypoallergenic/fragrance free laundry detergent, especially if you are allergic to fragrances.

2.      Encase your mattress and all pillows in allergy proof/prevention encasements.  As in # 1 above, this reduces the dust mite population that enjoys living in our mattresses and pillows. Follow the package directions for your encasements regarding washing instructions and life expectancy. Plan on purchasing more when they are no longer effective.

3.      Buy a HEPA filter for every room in your house.  If you can’t afford this, then try to purchase at least one for your bedroom to help keep mold, dust and other airborne particles under control. HEPA filters can range in price from approximately $50 – $80 depending on the size you purchase (according to the room size you plan on using it in), brand and the store.  Most big chain department stores carry HEPA filters.  They are easy to use.  Follow the directions regarding replacement filters as this is important so the filter runs at an optimum level to achieve the highest level of air quality possible with its use.

4.       Avoid perfume, cologne and after shave.  Many people are allergic to these and are not aware of it. If you are already suffering from seasonal allergies, using these products can exacerbate your symptoms (adding fuel to the fire so to speak). Look for fragrance free facial and body products whenever possible.  

5.       Opt for hard wood floors whenever possible.  Rugs and carpeting harbor dust mites, molds and a myriad of dirt and irritants that can negatively affect sensitive people.

6.       Keep pets out of your bedroom and off of the furniture.  Many people love animals (as do I) however, if you have allergies, they can be a source of symptom provocation. You may want to consider a “no pet policy” for your home, depending on the severity of your  (or your loved one’s) symptoms.

7.       Wash your hair more frequently to remove airborne particles (pollens etc.) that sit on the hair which can worsen your symptoms (during your problem season).

8.       Contact your doctor for persisting or worsening of symptoms.  There are over the counter remedies that can be helpful such as antihistamines, decongestants, mucolytics and saline nasal rinsing kits. (Follow package directions on all medications and products). However, some people also need prescription allergy medications (such as, but not limited to a steroidal nasal spray, for example) to give them the best control of their symptoms. *See your health care provider for any pain that develops to rule out the presence of a bacterial infection which would require treatment with antibiotics. Also, some people may need to see an Allergist/Immunologist (MD) for allergy testing and for possible treatment with "immunotherapy" (allergy shots) as another treatment option if their symptoms and test results warrant this per their physician/specialist.

Shorter days and your exercise schedule

Fall is here and the daylight hours are waning.  Many people feel lower energy levels beginning this time of year due to less sunlight.  If you are affected by this, try to strategize so that lower energy level does not impinge on your workout schedule.  For example, did you go for long walks after dinner in the summer (when the sun was still shining)? If you can’t do that now, look at ways to tweak your schedule. Regardless of your situation and lifestyle, look for possible times to fit exercise in your life, here are some tips:

• Get up earlier and exercise before work or school. This works well for early risers.
• Do you have a gym at work? If so, pack a bag and work out at your lunch hour. Bring healthy food, so you can have a light and nutritious snack about 1 – 1 ½ hours before your exercise), then have a light and nutritious lunch for after your workout. If you can’t do this 5 days/week in the beginning, go for at least 3 to start.
• If you don’t have a gym at work, bring your walking shoes; walk at your lunch break.  Again, it’s important to pack a healthy snack and lunch for before and after you exercise.
• If you like to exercise later in the day after work; oven meals work well. Prepare your dinner then go for your walk or run while your food is baking. Once you come back and stretch, you can eat.

Bear in mind safety issues when exercising outside such as (but not limited to) wearing reflective clothing if it is dark outside and crime patterns in your area (go for a gym or classes if you are not located in a safe area for outdoor exercise). Also check with your health care provider before beginning any exercise program. With a little planning, exercise can become a part of your daily life and lead to greater levels of health.

Be your own health advocate - 4 Easy steps

You are the key component for achieving an optimum level of health.  In addition to leading a healthy lifestyle by exercising  on most days of the week, eating healthy foods, not smoking, and limiting alcohol intake; advocate for yourself and your health by practicing the following:

1.  Get your yearly check-ups – This can be also referred to as, “preventative care visit, well care visit or annual physical”. This is of the utmost importance to stay on top of any existing health concerns or chronic problems you may already have, to obtain the recommended screening tests for your age and gender, (in order to catch anything early that may be brewing), and for additional preventative care such as getting your annual influenza vaccine or any other vaccines you may still need to complete. 

     2. Ask questions -   Find a health care provider you can talk to. Obtaining care from someone you feel comfortable with is half the battle. Being able to discuss embarrassing symptoms, medication concerns, natural remedies or anything that does not make sense to you is an integral part of good health care. Don’t be intimidated to ask questions; write them down if you have to and pull out your list before the doctor gets in the room, so you don’t forget once you are undressed and a little stressed.  

      3. Competent support staff –  Are you comfortable with the staff in your doctor's office? Are the staff courteous and helpful or rude and detached? If they are the latter, tell the provider. If things don’t improve, go somewhere else.  Lousy support staff can impede good care; timely appointments may not be given, inaccurate vital signs may be taken, information may not be passed along correctly from patient to provider or provider to patient, if the staff cannot accurately relay information due to incompetence. The provider is responsible for keeping good staff, and if they don’t or won’t; find another provider.

      4. Check your prescribed medications – If you do receive a written prescription, confirm the dose and instructions with your MD, NP or PA when you get it. Then, when you pick it up at your pharmacy, confirm you were given the right medication and dose, Read the label.  Are the medication name, dose and instructions on the bottle from the pharmacy the same as what was written on your prescription?  Make sure it is before leaving the pharmacy.  Also, read the label regarding the physical description of the pill on the prescription bottle, then *make sure the pills inside of the bottle match what is said on the label. If there is any discrepancy/difference; ask to speak to the pharmacist immediately and do not take the medicine until this is resolved. 

5 Tips for a Fall Fitness Plan – Keep it Simple

Labor Day has passed and fall is almost here.  For most people lives become busier this season with increased work-loads and resumed school schedules. This is the best time to re-evaluate your health and fitness goals and fine tune your plan so you stay on track. Here are some tips to do just that:

1.      Eat less - Try not to overburden yourself with elaborate diets that you may not stick with.  Just get started; eat smaller portions, eliminate junk food, switch to whole wheat bread, increase your vegetable and fruit intake. Eliminate fatty meats and go for lean proteins.

2.       Exercise More/Start moving – Increase your energy expenditure by exercising more.  Do what works for you, whether that is walking every day; or switching it up with one or two exercise classes in addition to walking, either on your own or with a friend; keep it interesting so you stay engaged and invested in exercising. *Remember to contact your health care provider before beginning any exercise program.

3.      Get your sleep - Research shows that getting less than 6 hours sleep per night increases our appetites and fatigue levels.  Try to get between 7 – 8 hours of sleep each night to help keep your appetite in check and to have enough energy to exercise on most days of the week.

4.       Weigh yourself daily – Daily weigh-ins can help you stay on track better with weight loss goals.  If you gain, you can catch it early on and be better equipped to trace what caused your weight gain, then, change your behavior(s).  If you weigh in only weekly it’s more difficult to trace the behaviors that caused your weight gain.  Also, it is easier to lose 1 or 2 lbs than a 5 lb gain that may have occurred in a one week time period.

5.       Create Concrete and Realistic Goals – Be specific.  Write it down on a card and keep it visible and read it at least once each day.  Examples: “I will lose 10 pounds and weigh 135 lbs by November 1^st, 2011”; or, “I will take a 30 minute walk 5 days each week”.