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.

Recharge Your Resolutions

February is nearly over.  Do your New Year’s Resolutions seem like a far off dream, a hazy memory of an agreement you made with yourself a few months ago? It’s not too late to reignite your goals and get back on track. February is the month for Heart Health awareness and a good time to review where you are at, and where you want to go. Also, habits that are good for the heart are good for the rest of the body too.  Here are a few tips to get started.

• Set Realistic Goals for weight loss, exercise and diet:
• Weight Loss – Did you plan to lose 15 pounds in 8 weeks (by the end of February) and you realized you have only lost 2 pounds thus far? Lofty plans can easily get sabotaged and lead us to giving up entirely. Reset your goal for a 4 pound loss in 8 weeks,which is one half (1/2) pound per week. This is much easier to achieve and better reflection of reality.
• Exercise – Did you aim for daily exercise and found it was too much and have now stopped exercising all together?  Reset your goal for exercising to 3 days per week for one month.  Once you have worked that into your schedule and get use to it, you can add a 4^th day per week for the 2^nd month, a 5^th day the 3^rd month etc.; adding another day per month until you reached your goal of 6 or 7 days per week of exercise. 

• Diet – You wanted to eat healthier and know that one of the best ways to do that is packing a healthy lunch for work or school every day containing fresh produce, whole grains and lean proteins.  If daily brown bagging is too much for you, start off with 2 days per week. Just as with the “exercise” plan above, add another day per week each month, until it becomes 2^nd nature for you to plan healthy meals and pack your lunch. You will save money too.

*Contact your doctor before beginning any weight loss, exercise or diet program.

• Medical and Dental Checkups – Have you scheduled your annual physical/preventative care visit with your doctor? How about your next dental cleaning and check up? These are important for everyone; both males and females at every age for health maintenance, to obtain preventative care and also important to catch any problems that may be developing that require testing and, or, treatment.
• Sleep – Are your getting 7 hours of sleep per night? Chronic Sleep deprivation can lead to weight gain, depression, hypertension and predispose you to Type II Diabetes. It also decreases your cognitive function during the day. Adults should try to get 7 – 8 hours of sleep each night for optimum health. Infants, children and teenagers need more than that.

For a quick acronym to help keep you on track, see this link: http://carole-jakucs.blogspot.com/2012/01/doing-these-5-things-leads-to-better.html

Make this year the best yet, by reaching the goals you have set for yourself and your health! *Contact your doctor for any questions or concerns you have about your health.

Healthy Heart Habits

There is more you can do help your heart in addition to healthy eating and not smoking. Research has shown that the following tips help lead to higher levels of happiness which can enhance your overall sense of well being, work to keep your mind sharp and in turn, help your physical health and mental health. 

Make and take time to:

• Nurture yourself – whatever that means to you, whether you want to treat yourself to a weekly soak in your bathtub or go to an art museum to view great paintings or sculptures; take time to do treat yourself on a regular basis.
• Nurture your cherished relationships – Spend time with loving family members and friends who make your life complete and provide love and support to you as well as you to them.
• Follow your dreams and pursue your goals whatever they are, such as, finishing your degree, changing jobs or careers, studying a musical instrument, or learning a foreign language.  This will help keep your mind sharp and your attitude positive.
• Exercise daily which improves blood circulation helping to enhance your cardiovascular system as well as your mental health such as outlook on life and lower stress levels. Aim for at least 30 minutes daily of  aerobic exercise daily such as walking, cycling, swimming, running, etc. *Consult your doctor before beginning any exercise program.
• Incorporate Omega 3’s in your daily diet which helps cardiovascular health and can increase feelings of happiness and sharpen the mind. Foods such as Olive Oil, Fish, and walnuts contain omega 3’s.

Happy Valentine’s Day! More on heart health here: http://carole-jakucs.blogspot.com/2012/02/february-is-heart-month-get-start-and.html

For more info on foods with Omega 3’s, see these other websites at:

http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html 

http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3

February is Heart Month: Get a Start and Help Your Heart

Cardiovascular disease, which includes diseases of the heart, brain and blood vessels,  is the number one killer of both men and women (yes, women, too) in the United States. February is “American Heart Month”. Start now with healthier habits that work towards enhancing your heart, brain and vascular health and help reduce your risk of developing Type II Diabetes. 

• If you smoke, STOP! Not only does smoking cause various cancers and COPD; it damages blood vessels which leads to high blood pressure, strokes, heart attacks and kidney disease.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. For optimal health, blood pressure should be below 120/80. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease (like smoking does).
• Eat a healthy diet that includes lean proteins, whole grains, fresh vegetables and fruits and is low in fat, excess salt and sugars. Try to incorporate healthy monounsaturated fats in your diet such as olive oil.
• Exercise at least 30 minutes daily most days of the week.
• If you drink alcohol, consume in moderation.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.

Check out these links for more healthy living tips:
http://carole-jakucs.blogspot.com/2012/01/foods-that-lower-your-blood-pressure-3.html
http://carole-jakucs.blogspot.com/2012/01/6-tips-to-prevent-dining-out-from.html

*Contact your doctor prior to starting any exercise program and for any questions or concerns you may have about your health or the points above.

See the websites below for more web based information:

http://www.cdc.gov/features/heartmonth/

http://www.mayoclinic.com/health/heart-disease/DS01120

6 Tips to Prevent Dining Out from Derailing Your Diet

1. Have a light low calorie snack about one to two hours before, such as a piece of string cheese and an apple.  If you are super hungry when you dine out, you are more apt to overeat and less likely able to resist appetizers, fatty foods and condiments such as dips, french fries and butter.
2. Don’t eat the bread: If the restaurant is known for their bread and it is so delicious you have to have it, forgo the starch with your meal. Instead of potato, pasta or rice with your meat or fish, opt for grilled vegetables.
3. Limit your alcohol intake to one or none.  Not only will this save you money, but it will save you calories (not to mention your liver).  If you decide to drink, have only one, or, opt for a half glass of wine, as some restaurants now offer this as an option.
4. Ask for a “light” menu. Many places now offer a lighter fare with foods that are grilled or made with olive oil instead of butter and heavy sauces.
5. Don’t get dessert. Just as with alcohol, it will save you money and save your waist and rear end from expanding. Plus, you will have the added benefit of feeling proud of yourself that your willpower won out to overcome the temptations.
6. If the portions are large, cut it in half and take half home when you leave, or share it with your dining partner; one entree and two salads with 2 sides of grilled vegetables.

Doing These 5 Things LEADS to Better Health

Here are 5 tips (in an easy to remember acronym) that can help LEAD you to an improved level of health. 

L – Lose Weight if you are overweight or obese.

E – Exercise at least 20 minutes per day most days of the week.

A – Alcohol in moderation (or not at all).

D – Diet: Try to eat lean proteins, fresh fruits and vegetables, whole grains, go easy on the salt and eliminate fatty junk foods and sugary drinks.  See this article for more info on foods that help maintain and regulate blood pressure at: http://carole-jakucs.blogspot.com/2012/01/foods-that-lower-your-blood-pressure-3.html

S – Stop Smoking (if you currently smoke).

Lead yourself to healthier you by trying to incorporate these steps above into your lifestyle. Contact your doctor before beginning any exercise program, for diet advice and info on smoking cessation.