Category: health

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Five Ways to Protect Your Skin at the Beach

With summer in full swing, it’s time to start prepping for your highly anticipated beach time. Hopefully you’ve already scheduled a week off work, booked an oceanfront room and stocked up on flip flops and bathing suits.

So, what’s next on your to-do list? One thing that may not stand out as a priority, but most definitely should be one, is arming yourself with the necessary tools to protect your skin from the blistering heat of the summer sun. Too much sun exposure could ruin your vacation with an unpleasant sun burn, and in more serious cases contribute to skin cancer. Here are five ways to protect your skin on your next beach vacation:

1.       Apply Sunscreen. The American Academy for Dermatology recommends using a SPF 30 or higher, and reapplying approximately every two hours. Don’t forget to apply it to your ears, hands and feet too.

2.       Check the UV index. Before heading out for a day at the beach, check the predicted UV index for the area. The UV index provides information on the strength of the sun’s UV rays. If it is too high, take extra precautions with a higher SPF or consider an inside activity that day.

3.       Bring an umbrella. An umbrella can provide some much needed refuge from the hot sun. Don’t rely on the umbrella for complete protection, though, and continue to apply sunscreen regularly.

4.       Cover up. Bring a tee-shirt or a trendy cover up to slip on when taking a walk on the beach or wading in the water. Just remember: Stay away from dark colors that will attract the sun’s rays.

5.       Wear a hat. A floppy hat is the perfect all-in-one beach accessory. You’ll look stylish while protecting your scalp, face and eyes from damaging UV rays.

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It’s Time for a Snack Down

Office kitchens often provide the obstacles that knock a person off the “straight and narrow” of healthy snacking. Between company-provided snacks and the box of doughnuts your coworker was kind enough to bring in, these treats can make it tough to stick to your weight goals.

There are ways to stay on the right path, however! Here are some pointers to consider when trying to block the pesky office snack cycle:

Don’t eat the same lunches constantly.

  • If you have the same sandwich or salad daily, it might be playing a role in your snack bar addiction. Switch it up and you might find that you are more satisfied!

Distract yourself.

  • If you’re craving a snack, but aren’t actually hungry, try waiting it out. It can typically take 20-30 minutes for the desire to pass, so try to do something productive that will make passing the time easier.

Bring your own snacks.

  • If you can’t stop the snacking, you will be able to control what you will be snacking on. This could help you stay away from the cheese puffs and closer to the carrots.

Get to the root of the issue.

  • It is likely that your snacking problem has less to do with an addiction to food and more to do with your job. It could be boredom, stress, lack of stimulation or fatigue. Whatever the issue is, tackling it may help lead to a reduction in your snack attacks.

Allow balance.

  • It is okay to occasionally eat a cookie or two from the snack bar. Don’t beat yourself up about it, even if you did happen to skip the celery and peanut butter. This isn’t a war against snacks, so don’t act like a failed general when you give into their allure.
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What to do with an overweight pet

Whether you’re the owner of a cat, a dog, or some other lovable critter, it is often easy to say “I love you,” with food. However, if you own an overweight pet, the first thing to correct may be your behavior. How you think you are showing affection can actually be destructive to your best friend.

Once you have learned to say “I love you” in an alternate way (with playful physical activity, for example), remove the automatic feeder. Do not allow your pet to free-eat. Some animals are able to express self-control, but others often are not.

Next, talk with your vet about your pet’s ideal weight and how much it should consume. This varies from pet-to-pet and diet-to-diet. If your pet eats a wet and dry diet, it is best to consult with your veterinarian about how much of each your pet should be getting daily. It is also helpful to get your pet on a feeding schedule. This can help with metabolism, digestion and consumption rate.

And, when it comes to food, don’t let the “guilt” get to you. Humans allow guilt to linger, but other animals do not. If you can’t let go of the guilt, try thinking of it in a different way. You aren’t taking away food from your pet – you are providing him or her with a better life!

Taking these steps may not show immediate improvements, but the benefits will eventually shine through. It can sometimes take longer than a year, but your pet’s wellbeing is worth the dedication.

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Tricks for a pristine spring pad

Spring is finally here! The much missed warm weather and sunshine is pushing away the cold, gloomy winter. However, as you are pulling open curtains, drapes and/or blinds to embrace the beauty, you might notice that being holed up all winter has taken its toll on your home.

Fear not, excited springling! Cleaning up after winter’s mess will actually make you healthier and happier. Removing the dust and bacteria from your dwelling will ease your reaction to the seasonal allergies that might make you less excited about spring. Here are a list of some spring cleaning “musts” to brighten your abode:

       Dust.

o   Dust everything! Lightbulbs, lamps, vent covers, fans, shelves, etc.

o   Dust is full of dead mites, skin cells and dirt. It’s time to free yourself from your winter collection!

Clean the structure.

o   This means walls, baseboards, windows, window sills, doors, switch plates, knobs, etc.

o   These areas are touched often and rarely cleaned. Who knows what is spreading around your house.

o   Walls, baseboards, doors, window sills, knobs and switch plates can all be cleaned with a mild soap and water.

Vacuum.

o   Vacuum anywhere you can get a vacuum. Mattresses, carpets, couches, the inside of drawers, drapes and everything else I am missing!

o   This helps remove set-in dust that isn’t seen with the naked eye. Don’t forget to regularly clean your vacuum so it’s preforming correctly.

Appliances.

o   Cleaning appliances is a pain, but it’s also a pain to open your fridge or microwave only to find a mutant creature growing in the same place you put food.

o   The fridge, microwave, oven, coffee maker, toaster/toaster oven, dishwasher, washing machine and all the other much used, much forgotten about appliances.

o   When cleaning the fridge, club soda and table salt does wonders without the harsh residue of chemical cleaners.

Change the air filter(s).

o   It is recommended that an air filter is changed about every two months, but almost monthly during winter when the heat is being run more often. Window-unit air filters can often be cleaned and put back in, but that isn’t recommended for centralized systems.

o   This could be a contributing factor if you are sensitive to allergies.

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What to do when you have the flu?

If you’ve ever had the flu, you can attest that it’s a miserable experience. Your muscles and joints ache; you have pain and tiredness around your eyes; you have a sense of weakness or extreme fatigue; and any assortment of a headache, fever, dry cough, sore throat and a runny nose. It makes it sound like a common cold, but it’s much worse.

 It’s a good thing February has passed because that is the most common month to get the flu. However, that doesn’t mean we are in the clear just yet! The lingering sufferers are still able to pass germs to the healthy!

 If you’ve been unfortunate enough to turn into a virus incubator, don’t fret! There are a few things you can do to help promote viral eviction:

·         Get plenty of rest.

o This might be obvious, but the flu makes you extremely tired. Don’t fight your body. I know you have to work, but you won’t be able to get work done if you can’t pay attention.

·         Increase your fluid intake.

o   Another obvious solution, but you will need all the fluids you can get. Water, sports drinks, soup, etc.

·         Sweat.

o   Sweat as much as you can. You can use a sauna or a steam room. Sweat in whatever way you can, but don’t exercise. Exercise will only hurt you while you’re trying to heal.

·         If possible, within 24 hours, get an antiviral from your doctor.

o   This can help you feel better sooner and minimize symptoms. Continue to take it easy, though. You might feel better, but your body is still in battle.

·         Dip into some Oil of Oregano.

o   Oregano contains chemicals that might help reduce cough and spasms. Oregano also might help digestion by increasing bile flow and fighting against some bacteria, viruses, fungi, intestinal worms and other parasites.

o   One drop in 8 oz. of water every few hours might help.

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Owning a healthy dog or cat

As any good paw-rent can tell you, being the keeper of a fur-baby isn’t always easy. You want to make sure they’re happy, well-fed and entertained. In a society where people are having less children, pets are taking their spots and it is much easier to spoil them. However, like children, pets are also at risk for obesity.

 It is estimated that 54 percent of pets in the US are obese. This puts them at a higher risk for medical related illnesses, such as:

  • Osteoarthritis
  • Insulin Resistance and Type 2 Diabetes
  • High Blood Pressure
  • Heart and Respiratory Disease
  • Cranial Cruciate Ligament Injury
  • Kidney Disease
  • Many Forms of Cancer
  • Decreased life expectancy (up to 2.5 years)

Limiting your pet’s diet might be easier if it is a dog. Dogs are typically happy as long as someone’s there to play or cuddle. It’s cat owners that seem to struggle the most when addressing issues of obesity with their cat overlords. A recent New York Times article points out a number of fears that cat owners have when trying to correct their pet’s diet. Many owners fear it will lead to increased aggression, depression and vindictiveness.

According to the Journal of Veterinary Behavior, however, many owners reported that their cats were actually more affectionate after limiting their diets. So, take a deep breath and feel confident, knowing your dog or cat won’t hate you if their diet starts to tighten up a bit. They’ll thank you in the long run.

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Diet Right

If you’re still hanging on and sticking with your New Year’s diet – first off, well done! You’ve made it farther than most. Secondly, there are a few pointers to help you ensure you’re going about dieting in the right way:

1.       Most individuals attempting to change their diets avoid snacking throughout the day. By the time dinner comes around, they are starving and more likely to indulge. Make sure you’re eating balanced meals throughout the day so you aren’t more tempted to quit your mission to a healthier lifestyle.

2.      “Don’t eat before bed or you’ll gain weight,” is a common myth. Eating before sleeping will not make you more likely to gain weight than any other time. The slowed digestion will not increase the likelihood of your body storing your meal as fat. It will likely lead to you not getting a comfortable night’s rest, though. If you can, make sure you eat a few hours before bed – you’ll likely feel better in the morning.

3.       It’s also important that if you’re eating late, you’re still eating smart. Eat foods that help make up for the vitamins, minerals and proteins used throughout the day.

4.      Going out to dinner while attempting to change your diet can be very difficult, especially if you’re trying to cut back on fats and oils. If you’re out to eat, try to ask for no sauce or dressing. They can easily turn your healthy meal into a “cheat-day” meal.

The fact that you’re making improvements to better yourself is important. If you fall off the wagon, it’s fine, as long as you are committed to getting back on. Try to keep these tips in mind as sticking to your diet starts to become more demanding!

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Is Zika The New Ebola?

Headline after headline, today’s media is filled with Zika, Zika, Zika. People are treating it similarly to Ebola; however, the healthcare community is being more proactive this time. While the Zika virus poses a big risk to developing fetuses, it’s little more than a mild irritation to everyone else.

Here are the facts:

  • Zika has been linked to the birth defect microcephaly, making it a threat to pregnant women.
    • Microcephaly occurs when a person has a brain or head size so small that it prevents proper development.
  • Typically spread through mosquitoes, but can be spread by people – and is sexually transmittable.
  • The symptoms are mild.
    • 80 percent of those infected have no symptoms.
    • If symptoms occur, they are usually a fever and a rash.
    • Other symptoms can be muscle & joint pain, pain behind eyes, headaches and conjunctivitis (pink-eye).
    • Usually lasts two to seven days.
    • Over-the-counter medicine can help relieve some of the symptoms.

A new disease spreading rampant around the world is terrifying, but this disease is essentially harmless to most. If you are pregnant and concerned about contracting the virus, make sure you are wearing a lot of insect repellant. If you’re pregnant, believe you’re at risk and sexually active, make sure your partner is also wearing insect repellent to ensure the pregnancy will go without any additional complications.

Zika isn’t the new Ebola, but that doesn’t mean you shouldn’t be safe if you could be putting someone else at risk.

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Not Your Mother’s Dietary Guidelines

Every five years, the Agriculture and Health and Human Services Departments update the federal dietary guidelines. Recently announced, the newest dietary guidelines contain several changes as well as a few surprises.

  1. Limit Your Sugar Intake. Not surprisingly, the guidelines recommend Americans cut back on sugar intake. The new rules suggest limiting added sugars to a mere 10 percent of daily calories.
  2. Eat Less…Protein? A major surprise in the updated guidelines is the finding that many teenage boys and men, in particular, are eating too much protein. While lean meat consumption is still part of a balanced diet, the guide recommends men substitute some consumption of protein for vegetables.
  3. Eat More…Cholesterol?  The dietary guideline previously limited the intake of cholesterol to 300 milligrams daily. The new guidelines no longer contain a limit to dietary cholesterol. This means cholesterol-rich foods are no longer considered a health concern. Egg and seafood-lovers rejoice!
  4. Focus on Patterns. While many of the updated guidelines focus on individual nutrients, the guidelines advise individuals to focus primarily on overall patterns of healthy eating. Note that this is the first time the guidelines recommend a focus on overall habits instead of specific nutrients.

The guidelines suggest three diets, including vegetarian and Mediterranean diets. Before adapting any new plan, speak with a registered dietitian or nutritionist to ensure you’re utilizing the best plan for your individual needs. However, these updated guidelines are a great starting point for a balanced, healthy diet.

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How to Travel in Good Health

As a healthcare professional with a penchant for travel, I strongly believe in the health benefits of traveling. Vacationing is a great way to relax, reduce stress and enjoy time with loved ones.

However, Harvard Business Review recently listed several risks to those who travel for business, including an increased risk of suffering a stroke or heart attack, a correlation to unhealthy lifestyles, higher stress levels and sleep problems.

With all these added risks, it is important for travelers to maintain healthy habits while away from home, as I’ve said before. Whether your travels are occupational or recreational, here are some tips for staying healthy while you travel:

  1. Stay hydrated. Staying hydrated is an easy way to keep your immune system strong while traveling. While drinking lots of water is an obvious solution, limiting alcohol intake is equally important. Stay hydrated and swap that glass of wine on the plane for a bottle of water instead.
  1. Sleep is your friend. Sleep is usually at the back of our minds on a jam-packed trip. Among obvious health benefits of adequate sleep, a lack of sleep can lead to feeling hungry even if you aren’t. Get seven to eight hours of sleep nightly to avoid overeating!
  1. Don’t overindulge. Many people look at travel time as a chance to overindulge in food and alcohol. While it may seem appealing at first, overindulging often leaves us feeling guilty and our bodies bloated. Order smaller portion sizes to eliminate the temptation to overindulge.

Traveling is not an excuse to completely derail a diet plan or sleep schedule. While traveling does disrupt daily routines, use the tips above to stay healthy on your next trip. You’ll leave your vacation feeling refreshed – not like you need a vacation from your vacation.