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.

Allergies-Nothing to Sneeze At: 4 Tips on Medicines that Can Help

If you suffer from allergies and have tried various "natural" measures to reduce your symptoms, but find you and are still having problems, you may need allergy medication(s) to help you further. The following is a brief synopsis of four categories of allergy medicines that may make you more comfortable.

1. Antihistamines: These work to counter the effects of “histamine” in your body. These help to reduce the amount of sneezing, itching (skin and throat), runny nose and watery eyes.
2. Mucolytics: These work to help thin out the mucus you may have in your nose and the back of your throat to help get it out. If too much mucus builds up, it sets the stage for a possible bacterial infection to develop.
3. Oral Decongestants: These work to temporarily shrink nasal passages.
4. Steroid Nasal Spray: These also work to reduce the amount of swelling in your nose, are non-habit forming and can only be obtained by a prescription.

It’s important you drink enough water to stay hydrated when you have allergy symptoms and also when taking these medications. If your mucus membranes get too dry, you’re more vulnerable to picking up an infection and less able to fight it off.

Read and follow all package warnings and directions before you use any medications. This is important for everyone, but especially if you have certain medical conditions such as (but not limited to) high blood pressure, kidney or liver disease. Also, if you are on other medication(s); be certain to read all warnings and directions on the medication label/package.

See these links for more info on allergies.

http://carole-jakucs.blogspot.com/2012/03/control-your-allergies-by-controlling.html

http://carole-jakucs.blogspot.com/2012/03/attacking-spring-allergies-with-nasal.html

http://carole-jakucs.blogspot.com/2012/03/spring-into-action-3-more-tips-to.html

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

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.

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.