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Seasonal Allergies

Thursday, April 21st, 2011

According to the American Academy of Allergy, Asthma, and Immunology, about 35 million people in the United States suffer from seasonal allergies. For some, seasonal allergies are merely annoying. But allergies can sometimes impact a person’s quality of life, as well, making it difficult for people to leave the house or participate in outdoor activities.

According to Dr. William Storms, an allergy specialist and professor of medicine at the University of Colorado Health Sciences Center, seasonal allergies can led to secondary diseases, such as ear infections, sinus infections, and asthma. For some, allergies can cause life- threatening breathing problems.

Allergic reactions occur when the body is overly sensitive to things in the environment. Allergy problems are common in the spring because of all the newly-blossomed plants and weeds. In the fall, other plants and leaf mold contribute to seasonal allergies.

Mild allergic reactions often mimic the common cold. Symptoms may include sneezing, a runny nose, and red or itchy eyes. A cold usually runs its course in seven to ten days, however, while allergy problems can last for weeks or even months. Allergic reactions may also include itchy or inflamed skin, hives, wheezing, and difficulty breathing. In extreme cases, an allergic reaction can cause anaphylactic shock, a life-threatening condition in which a person’s airway swells shut and they can’t breathe.

Instructions

    • 1

      Keep the culprits out of your home as much as you can. Keep your windows closed. Keep furniture dusted, and reduce clutter as much as possible, especially things like knickknacks and bric-a-brac, because they easily collect dust and pollens. Vacuum carpets regularly. If your allergies are severe, consider removing your carpets and installing wood, tile, or vinyl floors instead.

    • 2

      Weather conditions affect the amount of pollen and mold in the air. Allergy symptoms are often minimal on rainy, cloudy, or windless days, while hot, dry, and windy weather can increase symptoms. Stay indoors as much as possible during times your symptoms are likely to be worse. If you are outdoors on a day your allergies are bothering you a lot, change your clothes and take off your shoes as soon as possible when you come inside. Shower and wash your hair as soon as possible to remove pollen and other allergens.

    • 3

      If keeping your environment as allergen-free as possible doesn’t do the trick, it’s time to consider medication. There are a number over over-the-counter medications for seasonal allergies. If over-the-counter medications aren’t enough, there are also a number of prescription medications available.

    • 4

      If allergies continue to plague you after trying a number of medications, or if allergies are particularly severe, ask your doctor if you should have a skin test to determine exactly what you are allergic to. For this test, the doctor pricks the skin with a number of possible allergens. If you are allergic to a substance, a small raised red spot will appear. Once the doctor determines exactly what you are allergic to, you can receive allergy shots designed specifically for you. Each shot contains small amounts of the things you are allergic to. Over time, you become desensitized to these substances. After a few years, you may no longer need the shots.

Read more: How to Cope With Seasonal Allergies | eHow.com http://www.ehow.com/how_5741814_cope-seasonal-allergies.html#ixzz1KBCO2UVv

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Stress: How to Cope Better With Life’s Challenges

Wednesday, March 16th, 2011

What causes stress?

Feelings of stress are caused by the body’s instinct to defend itself. This instinct is good in emergencies, such as getting out of the way of a speeding car. But stress can cause unhealthy physical symptoms if it goes on for too long, such as in response to life’s daily challenges and changes.

When this happens, it’s as though your body gets ready to jump out of the way of the car, but you’re sitting still. Your body is working overtime, with no place to put all the extra energy. This can make you feel anxious, afraid, worried and uptight.

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What changes may be stressful?

Any sort of change can make you feel stressed, even good change. It’s not just the change or event itself, but also how you react to it that matters. What’s stressful is different for each person. For example, one person may feel stressed by retiring from work, while someone else may not.

Other things that may be stressful include being laid off from your job, your child leaving or returning home, the death of your spouse, divorce or marriage, an illness, an injury, a job promotion, money problems, moving, or having a baby.

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Can stress hurt my health?

Stress can cause health problems or make health problems worse. Talk to your family doctor if you think some of your symptoms are caused by stress. It’s important to make sure that your symptoms aren’t caused by other health problems.

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Possible signs of stress

  • Anxiety
  • Back pain
  • Constipation or diarrhea
  • Depression
  • Fatigue
  • Headaches
  • High blood pressure
  • Trouble sleeping or insomnia
  • Problems with relationships
  • Shortness of breath
  • Stiff neck or jaw
  • Upset stomach
  • Weight gain or loss

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What can I do to manage my stress?

The first step is to learn to recognize when you’re feeling stressed. Early warning signs of stress include tension in your shoulders and neck, or clenching your hands into fists.

The next step is to choose a way to deal with your stress. One way is to avoid the event or thing that leads to your stress–but often this is not possible. A second way is to change how you react to stress. This is often the more practical way.

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Tips for dealing with stress

  • Don’t worry about things you can’t control, such as the weather.
  • Solve the little problems. This can help you gain a feeling of control.
  • Prepare to the best of your ability for events you know may be stressful, such as a job interview.
  • Try to look at change as a positive challenge, not as a threat.
  • Work to resolve conflicts with other people.
  • Talk with a trusted friend, family member or counselor.
  • Set realistic goals at home and at work. Avoid overscheduling.
  • Exercise on a regular basis.
  • Eat regular, well-balanced meals and get enough sleep.
  • Meditate.
  • Participate in something you don’t find stressful, such as sports, social events or hobbies.

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Why is exercise useful?

Exercise is a good way to deal with stress because it’s a healthy way to relieve your pent-up energy and tension. Exercise is known to release feel-good brain chemicals. It also helps you get in better shape, which makes you feel better overall.

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Steps to deep breathing

  • Lie down on a flat surface.
  • Place a hand on your stomach, just above your navel. Place the other hand on your chest.
  • Breathe in slowly and try to make your stomach rise a little.
  • Hold your breath for a second.
  • Breathe out slowly and let your stomach go back down.

What is meditation?

Meditation is a form of guided thought. It can take many forms. You can do it with exercise that uses the same motions over and over, like walking or swimming. You can meditate by practicing relaxation training, by stretching or by breathing deeply.

Relaxation training is simple. Start with one muscle. Hold it tight for a few seconds then relax the muscle. Do this with each of your muscles, beginning with the toes and feet and working your way up through the rest of your body, one muscle group at a time.

Stretching can also help relieve tension. Roll your head in a gentle circle. Reach toward the ceiling and bend side to side slowly. Roll your shoulders.

Deep, relaxed breathing by itself may help relieve stress (see the box to the right). This helps you get plenty of oxygen and activates the relaxation response, the body’s antidote to stress.

If you want more help treating stress symptoms, ask your family doctor for advice.

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What is a “nutrient-rich” food?

Thursday, February 10th, 2011
A nutrient-rich food contains many vitamins and minerals (also called micronutrients) but not very many calories. Vitamins and minerals nourish your body and help to keep you healthy and reduce your risk for chronic diseases. You can get these micronutrients through a variety of healthy foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds, low-fat and fat-free dairy products, and lean meats and fish. Getting vitamins and minerals through food ensures that your body is able to absorb them properly.

If I don’t get enough nutrient-rich foods in my daily diet?

If you don’t eat a variety of nutrient-rich foods, you may not be getting all the micronutrients your body needs. In fact, Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium (salt), saturated fat or trans fat. Choosing these high-calorie, low-nutrient foods contributes to weight gain and chronic diseases such as diabetes and heart disease.

Read the rest of this article here…

What might be missing?

According to the U.S. Department of Agriculture (USDA), adult Americans may not get enough of the following nutrients:

Nutrient Food Sources
Calcium Low-fat and fat-free dairy and dairy substitutes, broccoli, dark leafy greens, sardines
Potassium Bananas, cantaloupe, raisins, nuts, spinach and other dark greens, fish
Fiber Legumes (dried beans and peas), whole-grain foods and brans, colorful fruit and vegetables, apples, strawberries, carrots, raspberries, seeds
Magnesium Spinach, black beans, almonds, peas
Vitamin A Eggs, milk, carrots, sweet potatoes, cantaloupe
Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, red and green peppers
Vitamin E Avocados, nuts, seeds, whole-grain foods, spinach and other dark leafy greens

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What foods are nutrient-rich?

You’ll find most nutrient-rich foods around the perimeter (outer circle) of the grocery store. Fresh fruits and vegetables, legumes, nuts and seeds, whole grains, lean meats and fish and low-fat milk products are excellent choices.

The USDA recommends an adult daily diet include the following:

  • 3 ounces of whole grains, and 6 ounces of grains total
  • 2 cups of fruit
  • 2 1/2 cups of vegetables
  • 5 1/2 ounces of protein
  • 3 cups fat-free or low-fat dairy
The following are some ways to make healthier food choices and to get the recommended amounts of whole grains, fruits and vegetables, protein and dairy.

Grains
Whole-grain foods are low in fat; they’re also high in fiber and complex carbohydrates, which helps you feel fuller longer and prevents overeating. When you choose bread or cereal, look at the ingredient list and check to see that the first ingredient says “whole” in front of the grain. For example, “whole wheat flour” or “whole oat flour”; enriched or other types of flour usually have the important fiber and nutrients removed. Look for whole-grain foods that have at least 3 grams of fiber per serving.

Good examples include:

  • Rolled oats, steel cut oats
  • Whole-wheat pasta
  • Whole-grain crackers, breads and rolls (such as whole wheat or whole rye)
  • Brown rice, barley, quinoa, wild rice, buckwheat, whole corn and cracked wheat
  • Whole-wheat tortillas
Fruits and Vegetables
Fruits and vegetables are naturally low in fat. They add flavor, nutrients and variety to your diet. Look for colorful fruits and vegetables, especially dark green and orange vegetables. If you can, choose organically grown produce and fruit, as it can be more nutritious and should be free of pesticides.

Good examples include:

  • Broccoli, cauliflower and Brussels sprouts
  • Leafy greens, such as spinach, chard, kale, cabbage and bok choy
  • Romaine and other darker green lettuces
  • Squash (winter and summer), carrots, sweet potatoes, pumpkin and turnip
  • Snap peas, green beans, peppers and asparagus
  • Apples, plums, mangos, papaya, pineapple and bananas
  • Blueberries, strawberries, cherries, pomegranate and red or purple grapes
  • Citrus fruits, such as grapefruit and oranges
  • Peaches, pears and melon
  • Tomatoes and avocados
Meat, Poultry, Fish and Beans
Fish
Fresh fish should have a clear color, a moist look, a clean smell and firm, springy flesh. If good-quality fresh fish isn’t available, choose frozen or low-salt canned fish. Poaching, steaming, baking and broiling are the healthiest ways to prepare fish. Wild-caught oily fish, such as salmon, tuna, mackerel and sardines, are the best sources of omega-3 fatty acids, but all fish contain some amount of this healthy fatty acid.

Poultry
Remove skin and visible fat before cooking. Chicken breasts are a good choice because they are low in fat and high in protein. Baking, broiling and roasting are the healthiest ways to prepare poultry.

Beans and other non-meat sources
Nutrient-rich, non-meat sources of protein can also satisfy the protein recommendations. A quarter-cup of beans, 1 tablespoon of peanut butter or ½ ounce of nuts or seeds counts as an ounce toward your protein needs.

Beef, Pork, Veal and Lamb
Choose low-fat, lean cuts of beef or pork. Trim outside fat before cooking. Trim any inside, separable fat before eating. Lean beef and veal cuts have the word “loin” or “round” in their names. Lean pork cuts have the word “loin” or “leg” in their names. Baking, broiling and roasting are the healthiest ways to prepare meat. It is best to limit how often you eat beef, pork, veal and lamb, because even lean cuts contain a lot of fat and cholesterol when compared to other protein sources.

Good examples include:

  • Wild-caught salmon and other oily fish, haddock and other white fish
  • Wild-caught tuna (canned or fresh)
  • Shrimp, mussels, scallops and lobster (without added fat)
  • Turkey bacon
  • Ground chicken or turkey
  • Legumes (chickpeas, kidney beans, soy beans, edamame, lentils)
  • Nuts and seeds, including nut butters
  • Lean beef (round, sirloin and loin)
  • Lean pork (tenderloin and loin chop)
Dairy and Dairy Substitutes
Choose skim milk, low-fat milk or enriched milk substitutes. Try swapping evaporated skim milk for cream in recipes for soups, sauces and coffee.

Try low-fat or fat-free cheeses. Skim ricotta can replace cream cheese as a spread or in desserts and dip recipes. Use part-skim cheeses in recipes and try 1 percent cottage cheese in salads and for cooking. String cheese is a low-fat, high-calcium snack option.

Plain nonfat yogurt can replace sour cream in many recipes. (To maintain texture, stir 1 tablespoon of cornstarch into each cup of yogurt that you use in cooking.) Try mixing frozen nonfat or low-fat yogurt with fruit for dessert.

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Water Has No Substitue; Share It Wisely

Saturday, August 14th, 2010

The average American lifestyle demands 1,800 gallons a day to support, with 70 percent of that going to support our diets. If each of us learned how to conserve just a little more water, it could add up to big savings. National Geographic’s Freshwater Fellow, Sandra Postel, thinks you should start with these simple changes:

1.                        Choose outdoor landscaping appropriate for your climate. Native plants and grasses that thrive on natural rainfall only are best. (Read more in National Geographic Green Guide’s “Plants That Will Suck Your Yard Dry.”)

2.                        Install low-flow showerheads and faucet aerators. Because you’re saving hot water, you’ll also reduce your energy bill. (More at “Bathroom Revamp: Savings by the Gallon.”)

3.                        If you’re in the market for a toilet, buy a low-volume, ultra low-volume, or dual-flush model. (Read Green Guide’s “Toilet Buying Guide.”)

4.                        Fix leaky faucets. All those wasted drops add up—sometimes to 10-25 gallons a day. (Learn more on the U.S. Environmental Protection Agency’s, or EPA’s,WaterSense website.)

5.                        Run your dishwasher and washing machine only when full. When it’s time to replace them, buy a water- and energy-efficient model. Remember, saving water saves energy, and saving energy saves water. (Read Green Guide’s “Dishwasher Buying Guide.”)

6.                        Eat a bit less meat, especially beef. A typical hamburger can take 630 gallons to produce. (Learn more about the water embedded in your food with National Geographic’s “The Hidden Water We Use” interactive.)

7.                        Buy less stuff.  Everything takes water to make. So if we buy less, we shrink our water footprint.

8.                        Recycle plastics, glass, metals, and paper. Buy re-usable products rather than throw-aways, as it takes water to make most everything.

9.                        Turn off the tap while brushing your teeth and washing the dishes. Shave a minute or two off your shower time. Millions of people doing even the little things makes a difference.

10.                    Know the source of your drinking water—the river, lake, or aquifer that supplies your home.  Once you know it, you’ll care about it. You just won’t want to waste water. (Find out more about your water sources with the EPA’s “Surf Your Watershed” interactive.)

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