Seven Tips for a Healthier Heart

American Heart Month just wrapped up in the U.S. And with spring around the corner with its promise of new life with flowers abloom, it's a good time to think about your life with healthy habits that can lower your risk of heart disease. Heart healthy habits are good for your whole body (and brain) too.

Boston Common by Carole Jakucs, 2016. Image subject to copyright.

Increase your activity – Exercise 30 minutes daily to help maintain weight and improve overall fitness (check with your doctor before you start) which will help reduce your risk for cardiovascular disease and type 2 diabetes.

Eat a healthier diet – Reduce or cut down on junk foods (pastries, chips, candies, sodas and alcohol) and bad fats such as saturated fats (red meat and full fat dairy) and hydrogenated oils (in junk foods and even some so-called healthy snacks and foods). Increase your intake of fresh vegetables and fruits, lean proteins and whole grains - to help maintain overall health by getting a variety of vitamins and minerals in your diet.

If you smoke – QUIT! Smoking damages the cardiovascular system and causes a multitude of health problems and illnesses.

De-Stress – Look for ways to decrease stress in your life as ongoing stress can raise your risk for cardiovascular disease.

Maintain a healthy weight – Find out what your healthy weight is for your height and body frame and work to stay within that range. Excess weight increases the risk of cardiovascular disease, type 2 diabetes and some cancers too.

Monitor your serum (blood) levels of cholesterol and triglycerides (with your healthcare provider) with a goal of achieving readings in the heart healthy target levels.

Enjoy life! Life can get busy with work and tasks – make the time to do things that make you happy such as being with cherished family and friends and pursuing hobbies you love.

6 Ways to Foil Fall Allergies

Most people think of spring as being the worst time for allergies. But fall allergies can be far worse for many people and can wreak havoc for allergy sufferers. Here are six tips that may help you lessen your symptoms.

Roses and walkway. Pasadena, California by Carole Jakucs, 2013. Image subject to copyright.

1. Find and antihistamine that works for you: Everyone is different and what works for some may not work well for others. You’ll also want to consider side effects and try to identify the one that produces the least side effects for you. Follow the dosing instructions and read the alerts (contraindications) on the package.
2. Keep your hair clean and free of dust, pollens and other irritants. If you spend time outside when counts are high, particles land on your hair. Shampoo it regularly to help lower the amount the sits on your hair.
3. Consider nasal rinsing with sterile salt water: There are a number of different brands available (both name brand and generic) of sterile saline (salt water) rinses. These can help to reduce swelling in the nasal passages as well as rinse out mucus and irritating particles that can sit in your nose. Follow the package directions for frequency of use and for advice on when not to use. Talk to your doctor to see if this is right for you to do.
4. Fresh air is great for your home or apartment but remember that outdoor particles do come in. Consider purchasing a HEPA air filter for at least your bedroom. And if you can have one in each room that may give you even more relief. Change the filters and operate the unit according to the manufacturer’s instructions.
5. Try to minimize your time outdoors if the pollen, grass, mold and weed counts are high.
6. Car vents: Remember that the ventilation system in your car can hold all of the same particles that are floating in the air outside. If you are using forced air in your car, keep the windows open for at least the first five minutes it’s running to help them float back outside.

Taking a broad scope and proactive approach to fighting allergies may help to reduce your symptoms and reduce your need for medications. Talk to your doctor or health care provider for any concerns about your health.

Cranberry Salad for the Holidays or Any Day

Cranberries are nutritious containing antioxidants, vitamin C, help to prevent certain types of urinary tract infections and are low in calories. The problem is that most cranberry recipes contain too much sugar or are loaded with unhealthy fat from mayonnaise. Canned cranberry sauce is high in sugar or corn syrup. With Thanksgiving yesterday and the official start of the holiday season here, cranberries take center stage. Here’s a great recipe that I created that’s simple, quick and delicious. 

Ingredients:

1 package of fresh cranberries (you can freeze to maintain freshness, and cook it frozen also)

1 cup of water

1/3 cup of sugar (most recipes call for 1 cup; trust me, you don’t need it)

1/3 cup of finely chopped walnuts

1/3 cup of finely chopped celery (approximately 1-2 small stalks)

Directions:

Rinse cranberries well.  Combine cranberries, water and sugar, place in a 3 quart pan and boil for 5 minutes.  Stir occasionally during this time.  You will hear and see the cranberries pop during this process; watch that your heat is not too high so it does not splash out onto your skin. Remove cranberry mixture from heat, place in a serving dish.  Add the chopped walnuts and celery.  Mix well.  Cover then chill for at least 4 hours.

The fat and extra sugar will not be missed. This recipe serves as a great side dish to a meal or a tasty topping to non-fat Greek yogurt or non-fat cottage cheese for a healthy lunch or snack. Try to make cranberries a part of your regular diet throughout the year and not just during the holidays. 

(You can also follow me here, covering topics related to dermatology).

Eight Tips for Halloween Safety

Halloween can be fun; but regardless of your age, it’s important to be aware of safety issues. For helpful make-up and costume safety tips click here.

For General Safety:

1. Treats: Don’t consume anything that is unwrapped (including fresh fruits) or anything home made from any strangers. These items can be easily altered, sabotaged and rendered extremely dangerous for consumption.
2. Only trick or treat in known neighborhoods that are familiar and safe.
3. Trick or treat in groups. All children should have a responsible adult such as a parent accompanying them.
4. Stay on well lit streets with sidewalks; avoid walking in alleys, dark streets or streets without sidewalks.
5. Bring an operational and higher powered flashlight for use as needed to light up any darkened sidewalks or areas.
6. Take advantage of city sponsored Halloween events for a safe alternative venue for children to celebrate in.
7. Licensed Drivers: Don’t drive while under the influence of any mind altering substance (alcohol or drugs); better yet, don’t ingest any mind altering illicit substances at anytime.
8. Don’t open the door to your home if you are concerned about your safety and who's on the other side. *Call 911 to summon police or fire department personnel for any urgent concerns regarding health and safety.

5 Tips for Stronger Bones

Bone up on bone health with helpful hints that you can incorporate into you daily routine to help increase your bone density over time. Your goal is to raise your level of bone density while decreasing your rate of bone loss; this helps to prevent osteoporosis. Osteoporosis results in weak bones which leaves you prone to fractures (bone breaks). Osteoporosis affects both women and men; however, women are affected in much greater numbers.

1.      Exercise daily doing weight bearing exercises such as walking, stair climbing, running, dancing.  A little exercise goes a long way in building bone mass. Even if you don’t want to train for 10 K’s or marathons; simply walk at least 30 minutes daily and incorporate taking the stairs whenever the opportunity arises. Or, take a dance class for fun and fitness to help fight boredom while building bone mass.

2.      Weight lifting/resistance training is not only for the lower body, but for the upper body too, to help build bone mass above the waist. Again, you don’t need to become a body builder; simply incorporate a routine for this, doing it two to three times per week. Weight training should be every other day to help prevent overuse injuries and give the muscles time to rest in between work outs.

3.      Get your Vitamin D level checked by your doctor. Many people are low in Vitamin D and don’t even know it. If you Vitamin D levels are low, your body won't be able to absorb Calcium properly; calcium will not be able to enter the bones without enough Vitamin D on board. So get it checked if you’ve never had this done. Sunshine can provide us with Vitamin D, however, as we age, our body's ability to convert sunshine into active Vitamin D decreases; many people need supplements to provide to correct amount. Vitamin D also helps with muscle strength and has also shown promise in helping to prevent certain types of Cancers and Type 2 Diabetes. People that are low in Vitamin D tend to have more aches and pains. Having enough Vitamin D in your system helps prevent this as well giving you more strength.

4.      Take in enough Calcium every day. In general the requirements for adults are 1000 mg daily, however, children, the elderly and pregnant females have different requirements. Try to consume Calcium rich foods with every meal, non fat milk and Greek yogurt, low fat cheeses all contain Calcium. Some greens contain Calcium also. If you don’t consume enough Calcium each day to support the needs of your body such as heart function, your body will take it from your bones; not good over time.

5.      Be aware of Calcium depleters, such as diets high in salt (sodium), drinking soda pop, too much alcohol and caffeine, and certain medications such as (but not limited to) corticosteroids and having high levels of thyroid hormone, all of which can interfere with Calcium absorption and can place you at a higher risk of developing Osteoporosis. *Also, women in menopause lose estrogen. Estrogen helps women absorb Calcium into their bones and helps to prevent Osteoporosis. Menopausal women should consult with their doctor regarding getting their estrogen level checked to determine their need of a prescription of a bio-identical hormone; all depending of course on the advice of your physician, your medical history and your family medical history. Women with a personal or family history of estrogen induced breast cancer would not be candidates for this; other medical conditions may also preclude you from taking this.
  

      *Contact your doctor before taking any supplements, starting an exercise program or for any questions about your health.

4 Tips to Prevent Summer Snacks from Sabotaging Your Diet

Whether it’s a party in the park or a day at the beach, many people use chips and soda (pop) as a staple for parties and barbecues. But, high fat, high sugar and low fiber junk foods add extra calories quickly and don’t provide any of the good stuff for us such as fiber, vitamins, minerals and various nutrients. Try these tips to stay slim and healthy.

·        Whole wheat organic crackers for snacking (made without hydrogenated oil) and air popped popcorn (drizzled with olive oil or canola oil) – all better options instead of potato and tortilla chips.

·        Whole wheat pasta salad (a great side dish or main dish) dressed with olive oil and wine vinegar and filled with fresh veggies such as chopped olives, onions, celery, cherry or plum tomatoes with chopped mozzarella cheese as your protein – a healthier alternative to a heavy mayonnaise based macaroni salad that has no veggies or protein.

·         Hummus dip made with olive oil, fresh salsa and non fat Greek yogurt based dips for dipping whole wheat crackers and fresh cut up vegetables – all good choices instead of prepared dips that are high in fat, chemicals and preservatives.

·        Sparkling mineral water (without sugar, artificial sweeteners or colors), or plain water with a twist of lemon or lime, a great way to stay hydrated  - instead of soda pop which is high in sugar (or artificial sweeteners), artificial coloring/flavoring, and phosphoric acid, all of which are not healthy.

   

4 tips to beat the heat and stay cool in hot weather

Many people are at risk of developing heat related injuries due to record heat this summer in many parts of the United States and world. Heat stroke is the most serious of heat related illnesses and can cause death. Heat exhaustion is the next serious and can turn to heat stroke if not treated aggressively and appropriately. 

Learn about the symptoms, prevention and first aid for heat stroke and heat exhaustion so you can recognize them if they surface in yourself or someone you know. These are medical emergencies (especially heat stroke), so call 911 or seek emergency medical care if you think they are occurring.

Try these four tips to say cool in hot weather and reduce your risk of developing heat related medical problems.

1.  Don’t go outside between the hours of 10 AM to 4 PM. The heat and sun is at their strongest during this time. I f you have to be outside, stay in shaded areas as much as possible. Exercise in an air conditioned gym or one with fans, or, if you work out in the outdoors, do it early, so you finish before 10 AM or, late in the day and start after 4 PM, so you avoid the hottest portion of the day.
2.  Drink plenty of cool fluids with ice such as water, mineral water, or sports drinks (look for low sugar varieties). Limit your caffeine intake as it makes you urinate more.
3. Wear light colored and lightweight cotton clothing. Light colors help to deflect heat and cotton is a breathable type of fabric. Stay away from dark colored clothing which absorbs heat. Also stay away from clothing made of nylon, rayon, polyester, spandex, silk and wool; these fabrics hold in the heat and you’ll feel hotter, faster.
4. Consume plenty of fruits with a high content of water such as watermelon, cantaloupe, honeydew and oranges. These help to maintain fluid in the right places in your body.

Other heat related problems are heat cramps and heat rash. Have a safe and great summer!

5 Tips to Help Prevent Constipation

Most people experience constipation at least once during their lifetime and many times more.  Though embarrassing for some folks to discuss; you can take a few steps using the following tips to help prevent it.

1. Eat whole grains each day such as barley (home-made barley soup is great), whole wheat breads and rolls (with whole wheat flour appearing first in the list of ingredients), whole wheat breakfast cereals such as wheat biscuits/shredded wheat each day for breakfast. Whole wheat pastas and brown rice work well for dinner, coupled with a lean protein and a vegetable.
2. Eat fresh vegetables every day such as broccoli (steamed or raw), baby or regular size carrot sticks (raw) and fresh romaine based salads with various raw veggies such as cucumbers and radishes.
3. Eat fresh fruits every day such as apples with the skin, pears, grapes, cherries, blueberries, peaches and nectarines (depending on the season).
4. Stay hydrated with plenty of water each day. Consider high water content fruits such as watermelon and other melons as part of your daily fruit intake (above). Fresh fruits and vegetables contain water; some have a higher content than others.
5. Stay active. Leading an active lifestyle can help prevent constipation by helping to keep the bowels moving.  A sedentary lifestyle can exacerbate constipation. Keep moving to allow your body to function at its optimum level.

Purchase organic produce whenever possible to reduce your exposure to pesticides. All produce must be washed well before consumption. Be creative and change it up; try a variety of whole wheat foods and fresh produce to make your diet interesting and tasty.

4 Tips on How to Eat Olive Oil Every Day

Olive oil is a healthy fat. It contains Monounsaturated Fats (also known as MUFA’s for short) which may help to reduce the risk of heart disease as per the FDA. Use olive oil in place of butter or margarine on a variety of foods each day to meet your daily quota. Here’s how:

1. Breakfast:  Drizzle olive oil on whole wheat toast, whole wheat muffins or hot oatmeal. If you’re eating eggs, cook them in a tablespoon of olive oil.
2. Lunch: Use a tablespoon of olive oil on whole wheat bread for sandwiches, on leftover lean meats and vegetables from dinner the night before or on frozen prepared diet meals after heating.
3. Dinner: Bake chicken, fish, lean beef or pork loin with olive oil and herbs. Sauté vegetables with olive oil.
4. Snacks: Air pop some popcorn then drizzle it with olive oil.

Olive oil is high in calories so make sure you’re not overeating other foods and not taking in too many calories overall.  Using olive oil instead of other fats such as butter or margarine is a great way to enhance the flavor of your foods and help maintain your health. Read more about the wonders of olive oil.

Tip # 3 - 3 Tips to Prevent Skin Cancer – Healthy Food

Can skin cancer be prevented, or, your risk reduced by eating certain foods? Various foods, vitamins and nutrients are being examined to determine just that. The jury is still out regarding this and skin cancer; however, some studies suggest they may offer some protection. In the interim, you can gain numerous health benefits by consuming a diet that contains a variety of colorful fresh fruits and vegetables every day from improved heart and brain health, stronger and better looking skin and a reduced risk of some cancers.

Here’s a list of a few vitamins and nutrients that are good for your skin and health in general:

Vitamin A and Beta Carotene – Found in carrots, pumpkin, sweet potatoes, cantaloupe

Vitamin B – Found in eggs, chicken, nuts, fish

Vitamin C – Found in oranges, strawberries, tomatoes, cantaloupe

Lycopene – Found in tomatoes, tomato paste, ketchup

Omega 3 Fatty Acids – Fatty fish and nuts

Remember to: Drink enough water especially during the hot summer months and with increased physical activity. You’ll feel and look better. Also, try to minimize your exposure to pesticide laden produce whenever possible and buy organic when you can.  All produce needs to be washed well before consuming.


More tips to help prevent skin cancer:
Conduct a monthly examination of your skin along with:

Monitoring Your Moles -Tip # 1 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-monitor.html   

and learning to become: 
Savvy about Sun Safety - Tip # 2 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-savvy-sun.html  

Tip # 2 - 3 Tips to Prevent Skin Cancer – Savvy Sun Safety

Tip # 2:  Being sun safety savvy is one of the best ways to help prevent skin cancer. The following are "need to know" tips on how to do so:

• SPF of 30 or more - SPF means sun protection factor.  Sunscreen with a strength of 30 is the minimum amount considered to give you a fighting chance against the damaging rays and to help prevent over exposure to the sun.
• Broad Spectrum – Use broad spectrum as this term is necessary (must appear on the package label) to ensure you’re getting protection from both UVA and UVB rays.
• Reapply every hour – The term “waterproof” is no longer allowed by the FDA.  If you’re sweating or swimming, your product is wearing off. Reapplying every hour helps to ensure you’re covered.
• Use enough – Apply a generous amount to all areas exposed.  Research has shown that most of us don’t use enough.
• Cover all exposed areas – And don’t forget the bottoms of your feet (if you’re lying on your tummy in the sun), the back of your neck, ears, and top of the head for anyone who has balding areas.
• Use lip products that contain suncreen (SPF) of 30 or more, to help protect delicate lips from overexposure.
• Wear a hat (with a brim) or sun-visor – to help cover your head and face in addition to sunscreen.
• Fragrance Free – Use “fragrance free” sunscreen if you’re prone to fragrance allergies.
• Oil Free & Non Comedogenic - Look for the terms “Oil Free” and “Non Comedogenic” if you are prone to acne/pimples from oily products. These are formulated to help prevent a breakout from using the product.
• Stay out of the sun between the hours of 10 AM to 4 PM when the sun is at its strongest..
• Eye Protection - Wear quality sunglasses that offer both UVA and UVB protection of 99 - 100 %.

The added bonus with being savvy about sun safety is that practicing these tips over time will help contribute to an improved and more youthful appearance to your skin with fewer wrinkles and sun spots. See this link for Tip # 1 on skin cancer prevention: http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-monitor.html 
See this link for Tip # 3: http://carole-jakucs.blogspot.com/2012/05/tip-3-skin-cancer-prevention-healthy.html
More info, see these:
http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreens
http://www.mayoclinic.com/health/uv-protection/AN00832

3 Tips to Prevent Skin Cancer - Monitor Your Moles

Tip # 1: Skin Cancer can be deadly if caught late. Monitor the skin on your whole body each month to look for changes to existing moles and for anything new and unusual such as new growths of any kind or irregular patches or areas of scaling, bleeding, crusty skin. Get in the habit of conducting a monthly surveillance your skin, just as it is recommended to do monthly breast and testicular exams. 
See this link for Tip # 2: http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-savvy-sun.html
See this link for Tip # 3: http://carole-jakucs.blogspot.com/2012/05/tip-3-skin-cancer-prevention-healthy.html

• Don’t forget to look at the bottoms of your feet, between your toes and fingers and your backside. Recent research has shown that a number of new skin cancers are presenting on the soles of feet which usually get skipped over during the exam process.  However, skin cancer can be anywhere. Have a trusted family member or your partner help you check those hard to see places on your body.

Know your ABDCE’s. This is a good way to remember what to look for:
Asymmetry – If one half looks different from the other, see your doctor.

Border – If the border/edges of the growth look irregular and uneven, see our doctor.

Color – Abnormal moles have various shades of color in them, see your doctor.

Diameter- Larger growths are of more concern than smaller ones.  The standard used is to measure it against the size of an eraser on the tip of a pencil. If your mole is larger than that, get it examined by your doctor

Evolving – If your mole or growth is changing in size, color, border, height or anything that is different from before, see your doctor.

• If you find any area of concern, even if it does not match anything above, or, you are not sure, make an appointment to see a licensed healthcare professional or your dermatologist (who is a medical doctor that specializes in the diagnosing and treating the skin).

See these websites for more information:

http://www.skincancer.org/

http://www.aad.org/for-the-public/home

http://www.aad.org/spot-skin-cancer

http://www.webmd.com/melanoma-skin-cancer/ss/slideshow-skin-lesions-and-cancer

Bug Off and Out of Our Food: Eating Bugs-Read your Labels

When the Starbucks controversy surfaced regarding their use of an FDA approved “natural” food coloring additive called “Cochineal” in some of their drinks and pastries , my first thought was; if this comes from a beetle, there must be people who are allergic to it. Many people are allergic to cockroaches, and some receive immunotherapy (allergy shots) to reduce their sensitivity to them; so, it would stand to reason people would be allergic to cochineal. After a bit of research, here is what I found:

• Various scientific studies have been performed and documented cases of asthma and allergy symptoms being exacerbated (worsened) by consumption of products containing cochineal.
• Known under many names, cochineal can also be listed as; cochineal extract, carmines, and carminic acid. It is used in foods and beverages as a “red” food coloring. Many companies use cochineal in many of their products, and not only in foods and drinks.
• Besides being used in various smoothies, beverages and pastries, it can also appear in yogurts, candies, cosmetics (especially lipstick) and shampoos, to name a few.

According to their press releases, Starbucks will be changing their formulations and removing cochineal soon. Hopefully, all the other companies will follow suit. *In the interim, if you have a history allergies and asthma, or, can’t figure out what you’re reacting too with unexplained hives or any other symptoms; play detective and read your food, beverage and cosmetic labels to reduce your exposure to cochineal and any other additives you think your body may be allergic to.

Cracking the Code on Colorectal Cancer

Are you at risk for Colorectal Cancer? Have you been screened for it? Do you know the symptoms? Are there things you can do to help lower your risk for developing it? Too many people delay getting screened for various reasons; experience symptoms that bring them to their doctors and are subsequently diagnosed with a late stage Colorectal Cancer that has metastasized (spread) to other parts of their body.  Once it has spread, it is more difficult to cure.

Colorectal Cancer is Cancer of the Colon (large intestine) and, or, Rectum (last/end portion of the colon). Getting “Routine Screening” (before any symptoms appear) as recommended by your doctor; increases your chances of early detection of this disease (if you have it) and increases your chances of survival by catching it early, before it has spread to other areas such as lymph nodes and organs.

Everyone is at risk for developing Colorectal Cancer; however, some people have a higher risk than others. Exercising and eating a healthy diet that is high in fiber and low in all of the following such as fat, red meat, processed meats and alcohol; along with not smoking may help to reduce your risk.

Take a few minutes to learn about the Symptoms and Risk Factors of Colorectal Cancer. See these links for more information:

http://www.cancer.gov/cancertopics/pdq/treatment/colon/Patient

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001308/

http://www.cdc.gov/cancer/colorectal/basic_info/screening/

http://www.webmd.com/colorectal-cancer/default.htm

Dare to Dance - Follow Your Feet to Fitness

Whether you tango, tap, swing or salsa; dancing is great physical exercise and sharpens the mind due to learning new skills. I have studied various dance forms throughout my life and am always amazed at what a great work out dancing truly is.

• Dancing burns calories and blasts fat.
• Dancing works various muscle groups making them stronger.
• Dancing builds bone mass.
• Dancing improves heart and lung function.
• Dancing is fun!

Whether you’re male or female, young or old; if you are fighting boredom with your routine, take a dance class or two to spice up your life and challenge your body and mind. If you have any health concerns, consult with your doctor before beginning any new exercise program.

Spring Into Action: 3 Tips To Allergy Proof Your Home

Spring is here and reducing your exposure to irritating allergy triggers is one of the best ways to help minimize the severity of your allergy symptoms. It also may help reduce the amount of medication you need in managing your allergies or asthma.

1. Opt for leather furniture as opposed to upholstered furniture. Unless you are allergic to leather; try to get leather couches and chairs since fabric furnishings can hold dust mites which are a source of problems for many people.
2. Choose window shades instead of blinds, shutters and drapes; as these can hold a tremendous amount of dust.  Window shades can be easily cleaned and hold less dust to begin with.
3. Do not use candles or incense as these fragrant products contain chemicals that can cause allergic and asthmatic symptoms for many people. Many folks use these products for their relaxation producing scents, not realizing they can severely worsen their allergies and asthma.

See these links for more information on allergy proofing your home and limiting your exposure to various sources of allergy producing items. http://carole-jakucs.blogspot.com/2012/03/control-your-allergies-by-controlling.html and http://carole-jakucs.blogspot.com/2012/03/attacking-spring-allergies-with-nasal.html

*Contact your doctor for any questions or concerns you may have about your health.

Control Your Allergies by Controlling Your Environment

Spring is here for allergy and asthma sufferers due to high pollen counts in many parts of the country. Take a few steps to control your environment to help reduce your exposure to allergy “triggers”. This will also help to reduce the severity of your symptoms. Here are 10 helpful tips:

1. Stay indoors and keep your windows closed when you can if pollen counts are high.
2. Wash your hair more frequently to remove pollen and dust that settled on your hair after being outside. This is also important on windy days.
3. Vents/air conditioning in cars can hold a lot of pollen, dust and mold particles. If you have to turn it on, don’t allow it to blow directly at your face; direct/angle the vents away from you.  Keep the windows open for a several minutes to let any airborne contaminants out of the car.
4. Invest in HEPA filters; one for every room in your house is ideal.  However, if you cannot afford that, purchase at least one for your bedroom. Follow the manufacturer’s directions regarding filter replacement and operation of the unit(s).
5. If you work in an office that has carpeting, and, or unfiltered air, consider purchasing a HEPA filter to keep at your workstation.
6. Encase your mattress and pillows in allergy prevention/proof “encasements”.  Doing this reduces the number of dust mites that live in your pillows and mattress. Dust mites are unrelated to pollen counts, however, reducing your exposure to all possible allergy producing culprits (AKA triggers), will help you overall. Many people with allergies are allergic to dust mites too (in addition to pollens).  Follow the package directions for your encasements regarding washing instructions and life expectancy. Replace them as per the manufacturers recommendation and, or,  if they look torn and worn.
7. Avoid perfumes, colognes, aftershave, nail polish and false nails. These can exacerbate symptoms for allergy and asthma sufferers. Many people are allergic to these products and don't even know it. Use fragrance free facial and body products whenever possible.
8. Try to live in a house or apartment that has hard wood floors.  Carpeting harbors dust mites, molds, dirt and various irritants that spell trouble for people with allergies and asthma.
9. If you have pets, keep them out of your bedroom and off of the furniture to reduce your exposure to animal dander.
10. Wash all your bedding once per week in hot water.  Hot water helps to reduce the number of dust mites in your bedding. Use only fragrance free laundry detergent and static prevention tissues.

For more tips on reducing allergy symptoms, see this link: http://carole-jakucs.blogspot.com/2012/03/attacking-spring-allergies-with-nasal.html

Attacking Spring Allergies with Nasal Irrigation and Rinsing

Spring Pollens are already upon us, coming earlier this year than expected. Try nasal irrigation or rinsing to help keep your allergy and sinus symptoms under control. The advantage of doing this is that it is natural and drug free, using only sterile water and a prepared salt (saline) mixture to help clear and soothe your nasal and sinus passages, by reducing swelling and removing mucus.

• Nasal Saline Irrigation: Consider irrigating your nasal passages once a day, at a minimum if you are experiencing nasal and, or, sinus symptoms. Two types of irrigation systems are available. One consists of a “plastic bottle with a cap and tube”, the other is a “neti-pot” (which looks like a small tea pot).  Both provide for a thorough irrigation. Use one that contains "prepared mixture packets" to be used with either Distilled Water or previously Boiled Water. *Use sterile water only. Never use tap, lake, ocean or dirty water for any nasal irrigation bottle or neti-pot usage. Contaminated water (including tap water) can cause infections and death in extreme cases. 

Warm water works the best as it helps to loosen nasal and sinus mucus and calm swollen nasal passages. Be careful that the water is not too hot; you do not want to burn your nasal passages or any other body part. Also, do not irrigate without the salt (saline) as doing so with only plain water, will sting your nasal passages and increase swelling.

Follow the package directions diligently regarding usage and contraindications (who and when you should not use it) and cleaning of the unit/system. These must both be thorough cleaned properly after each use and also allowed to air dry.

• Nasal Saline Rinsing:  This comes prepared as a “mist” in a small sterile metal bottle/can. This is quick and easy to use since no preparation is required. Also, the can/mist set up does not allow you to inadvertently aspirate your nasal mucus back in the bottle, keeping it clean inside. Clean the tip and top of the unit after each use.
• More on Nasal Rinsing: Other saline nasal rinsing products come in a plastic squeeze type of bottle.  There are many brands on the market. These are smaller, plastic bottles and easier to carry, however: *Be careful not to suction/aspirate any of your mucus back into the bottle. If this occurs, germs from your nose will go into the bottle. The can cause an infection and make you sick if you use a contaminated bottle. As with the other units above, clean the tip and top of the bottle after each use.

For more tips on controlling your allergy symptoms, see this link: http://carole-jakucs.blogspot.com/2012/03/control-your-allergies-by-controlling.html

*Contact your doctor for any questions or concerns you may have about your health.

Take the Stairs for a Health and Fitness Boost

Whether you are on vacation, shopping at the mall or at work; start taking the stairs instead of the elevator whenever you can to improve your heart and lung function, burn calories and build bone mass. 

Stair climbing can help to improve your general cardiovascular fitness strengthening your heart and lung function.  

Burning extra calories: Depending on your current body weight, how many stairs you climb and for how long, you can burn as little as 20 calories to as much as 50 calories or more, by using the stairs. 

Another benefit from stair climbing is that is helps to build bone mass as it is a weight bearing exercise. Weight bearing exercise helps to prevent Osteopenia and Osteoporosis; one important piece of a comprehensive program that includes (but is not limited to) consuming enough Vitamin D and Calcium.

Start slow if you are not use to taking stairs and work to build up the amount you do over time.  Stair climbing daily during your regular activities is a great way to augment your regular exercise routine to help boost your goals regarding weight control and fitness.

Contact your doctor before beginning any exercise program and for any questions regarding your health.

Can cell phone use cause cancer?

Cell phones have been in use for several years.  There have been ongoing concerns that cell phone use may increase one’s risk for brain, head and neck cancers. Many studies have been conducted; some of which point to an “increased risk” and others state that there is not a significant correlation at this time. What is known is that more research is needed and is being conducted. Until we know more, take these precautions to protect yourself and minimize your exposure to radio frequency energy (also known as non-ionizing electromagnetic radiation) when using cell phones.

1. Read the manufacturer’s brochure regarding the recommended minimum distance you are to keep between your body and your cell phone. Practice maintaining a greater distance than recommended. *Different models/brands emit various amounts of energy, some more than others.
2. Use a hands-free piece or place your phone on “speaker” to help keep greater distance between your head and body from the phone. Don’t place your hands free apparatus on your head or body, you will be defeating the purpose and still exposing yourself to higher levels of energy.
3. Do not carry you phone in your pocket/on your body. If you have to for any length of time, rotate locations in which you place it on a regular basis.  Instead of always in your right hip pocket, alternate if from right to left. Remove it from your body/person as soon as possible.
4. Try to keep your cell phone conversations short and use a land line when you need to talk for long periods of time.
5. Try to use your phone only when you have more bars/better reception. Poor reception (fewer reception bars) increases the amount of energy used, thus, increasing your exposure.
6. Texting places greater distance between your phone and your brain, head and neck, thus reducing exposure to those areas.
7. For general safety for yourself and others; never use your cell phone when driving; that includes no texting and no talking. Using your cell phone when driving increases your risk of an auto accident due to taking your eyes off the road and general distraction/lack of concentration on driving.