6 Tips for a Better Belly Laugh

05/13/2013

Reblog

Laughter is the quickest and easiest way to reduce your stress levels, release happy molecules (for real, when we laugh we release dopamine which makes us feel good) and make those around us feel better too.

A good laugh can relieve pain, help with your breathing and is actually scientifically proven to help us live longer.

Read on to learn how you can lighten up and laugh a little harder and more often to improve your quality of life:

1) Learn from your littlest experts – Watch your young nieces and nephews, grandchildren or maybe even your own kids at play! Little and simple things trigger their laughter. Whether it is a funny sound, stepping in a puddle and splashing water everywhere, or getting ketchup all over their cheeks during snack time, they laugh. Could we be better about finding humor in the simple things in life? Ask yourself this, and then allow yourself to loosen up a bit and enjoy the quirks of daily life.

2) Keep your friends, funny! – Jokes are not required. In fact, it is often more beneficial to be social and around people with positive attitudes who can laugh at themselves, and who avoid “sweating the small stuff.” Frequent doses of being around “positive people” help to provide us with a different perspective, and help to rejuvenate our own outlook.

3) Indulge in some comedy – In his book “Anatomy of an Illness,” Dr. Norman Cousins was able to ease his pain (as well as many others’) through laughter therapy. The longer his mind was in a happy mood through humor and laughter, the less pain medication he needed and the longer his pain relief was achieved.

4) Lighten the load – So many of us try to be perfect by trying to please too many people. But the harder we try, the less we smile while putting too much stress on ourselves. Try to learn from the best. Recently my neighbor’s son put his shoes on by himself for the first time. He was so proud he didn’t notice they were on the wrong foot. His mom just laughed and complimented him. He tried, and that was the most important part.

5) Look for humor – sometimes you’ve “just gotta laugh.” One of the doctors baked a pie for a 90-year-old patient. It was just about done and she heard a “pop” from the oven. Sure enough, her home baked apple pie crust cratered, creating an upside down apple pie. Instead of getting upset, she smiled and brought this “unique” pie to her patient. The patient, Betty, looked at the pie, laughed out loud and said she bakes pies the same way. The sound of Betty’s laugh and that story is one that doctor still shares with others.

6) Smile – Have you ever see someone enter a room with a big smile on their face? I know I have and I always remember what a great impression it makes. Sometimes, even if we don’t feel like it, just putting your smile in gear lightens the load for others whom you see and in-turn, reflects those good feelings right back at you.

Use these six small tips to improve your chances for a better belly laugh and remember – smile on!

 

What is your personal pollen season?

04/22/2013

Reblog

Mother Nature is really busy this time of year, as more and more trees are blooming with flowers, leaves, seeds and fruit. This is very beautiful to the eye, but can be very tough on the nose, throat and head.

The Pattern of Pollen

Seasonal allergies or "hay fever," are very common. If you're affected, you can probably predict when your symptoms will appear since there's often a seasonal pattern to the type of pollen that triggers your symptoms. In general, the pollinating season begins earlier in the south and later in the north. A typical sequence of pollen allergy triggers is as follows:

• Tree pollens: February through May
• Grass pollens: Mid-to late April through mid-July
• Weed pollens: End of summer to fall, but can continue until the first frost

Did you know that weather conditions can raise or lower the pollen counts in your area? For example, air-born pollen levels are often higher on dry, warm and windy days, and lower on days that are cool, humid or wet. That’s because humid and/or rainy days soak the pollen, causing the grains to fall to the ground, keeping them away from your eyes, nose and respiratory system.

The Pollen Triple Play

Tree, grass, and weed pollens are the main culprits behind seasonal allergies.

• Tree pollens: These are usually released in high amounts during early to mid-spring, but may also be present during the fall. The timing varies depending on the geographic location and tree type. In general, trees that produce seeds and fruit have less pollen than those that produce flowers

• Grass pollens: While most common during the late spring to early fall, some grasses in warmer climates release pollen throughout the year

• Weed pollens: The most famous of these is ragweed, the notorious trigger for allergic rhinitis in the late summer and fall. Geographic location and climate play a role in their pollen season, which has the potential to be year-round, especially in areas with warmer temperatures

In addition to pollens, there's another culprit for allergy sufferers. Molds are microscopic fungi that emit spores that float in the air like pollen. However, unlike pollen, they generally aren't specific to a certain season because their presence and spread are more dependent upon temperature, rain and wind.

Seasonal symptoms

Whether you're reacting to pollen or molds, you're likely experiencing one or more of the following symptoms:

• Sneezing and running nose
• Itchy nose, ears, eyes and top of the mouth  
• Loss of smell or taste (due to a constant running nose and post nasal drip)
• Asthma flares or a worsening of your asthma symptoms
• Puffy eyelids and “bags’ under your eyes
• Red eyes without tearing
• Fatigue and lack of energy

Tips for Keeping Pollen Out of Your Personal Space

• Avoid outdoor activity during the high pollen count hours of 5AM–10 AM
• Rinse nasal passages with salt water (kind of like a nasal care wash) to wash away pollen and mold spore debris from your nose. These types of sprays are available at most pharmacies and supermarkets
• Shower and shampoo nightly before going to bed in order to decrease the risk for bringing pollen onto your bed sheets
• Avoid hanging clothes outdoors to dry during "your" pollen season, as these allergens can cling to garments
• Vacation during the peak of your pollen allergy season in an area where pollen counts are lower, such as the beach or mountains at elevations above the growth of ragweed, sagebrush or other weed type pollen producers
• Keep your windows closed (both your home and car) and use air conditioning during high pollen count days (check your local weather for pollen count)
• Keep out door pets out of the bedroom as their fur holds lots of pollen
• Wear a filter mask (available at many pharmacies) when working or exercising outdoors during high pollen count days
• Have someone else mow the lawn if you react to grass pollen

• Protect your eyes by wearing wrap-around sunglasses. These may help to shield your eyes from some direct pollen grain exposure

Unfortunately, there is no "best" treatment or "safe zone" for allergies. Just as each and every person has their own body reactions to seasonal allergies, so too do they vary in their response to different medications. This makes it especially important to meet with your doctor to devise a treatment approach that targets your specific pollen allergy sensitivities and symptoms.

 

A Hard Pill to Swallow - Tips for Taking Medication

03/27/2013

Reblog

Have you ever been prescribed a medication to help your condition, gone to the pharmacy to pick it up, then opened the bottle only to see a pill that seemed so large you wondered how you would ever be able to swallow it? Or, maybe the pill wasn't that big but for some reason seemed to anchor on your tongue and would not go down!

If this sounds familiar you are not alone. Many people who have difficulty swallowing pills and to cope, have developed interesting methods to get the job done.

One of the best is Sally's method; Sally is a patient I met a few years ago. It's a goodthing she is limber because Sally contorts her head in lots of positions while arching her back, rubbing her neck, taking really deep breathes and humming the Julie Andrews song "just a spoonful of sugar helps the medicines go down."  Kind of interesting, to say the least.

Tips to Help "The Medicine Go Down"

While that may help Sally and provide some exercise at the same time, here are some other suggestions that may be a little easier to, shall I say, swallow:

1. Dry throat alert - drink some water before you take that medication because pills or capsules often stick to our tongue or back of the throat due to dry mouth. This happens a lot for those who take their medications first thing in the morning, especially if they "mouth breath" throughout the night. The linings of their mouths are often desert dry and could use a little moisture to help the pills "slide" down.

2. Don't "throw your head back" in an attempt to swallow the pill - besides risking whiplash, this movement may actually make it harder to swallow a pill because it stretches the esophagus and narrows the opening, thus making it harder for pills to pass through.

3. Drink from a straw after the pill or capsule is in your mouth. The sucking action of drinking in this way may help to smooth the medications ride to its destination.

4. Chew some food such as a small piece of bread or rice and before swallowing, place the pill or capsule on your tongue. Add a sip of water and then swallow. This method should not be used if the medication needs to be taken on an empty stomach.

5. Put the pills further back on your tongue, then drink a thicker liquid such as juice or milk.

6. Improvise - you may be able to open the capsules and mix with applesauce or pudding, or split the medication in half if the pill is "scored" for this purpose. However, before you try any of these methods, it is very important to check with your pharmacist since many pills have special coatings or are designed to release the medication over a longer period of time.  In these instances, cutting the pills or opening the capsules would greatly decrease their effectiveness.

If none of the above measures work, please ask your doctor or pharmacist if there are liquids, melting tablets for under the tongue or chewable alternatives. After all, no medication will work if you cannot get it into your system.

Create an "Asthma-free" Children's Zone in Your Home

03/11/2013

Reblog

Creating a healthier indoor home air environment is important for anyone, but especially for those affected by asthma. To be successful, you’ll need help from the whole family. There may even be some expense involved; however, this investment will yield a wonderful dividend -- fewer asthma flare-ups and hopefully, a decreased need for asthma medications.

Identifying the Triggers

It is important to know that a condition or stimulus brings on most asthma attacks. We call these "triggers." Once you have this information, you are ready to create an asthma control plan. Examples include but are not limited to:

• Allergens - mold, pollen, pet dander, dust mites
• Irritants - tobacco smoke, room deodorizers
• Intensive exercise – running, swimming
• Weather and seasonal changes - cold air, high ozone level days (use home air-conditioner instead of open windows), high pollen count days
• Infections – colds, sinusitis
• Gastroesophageal reflux (GERD)
• Emotions - being anxious or scared.

Once you have this information, you are ready to decrease or eliminate your child’s asthma “triggers.”

Deal with the Dust Mites

Dust mites feed on shed flakes of human skin. They can be found on pillows, bedding, mattresses, box springs, upholstered furniture, carpet and even Brutus, your child’s stuffed toy. We may breathe in microscopic particles of the mites’ fecal matter and decaying body parts without too much trouble, but for those with asthma who are sensitive to these allergens, dust mites can cause genuine trouble.

In order to get control of these critters, here are some suggestions:

• Use mite-proof encasings for box springs, mattresses and pillow covers

• Wash bed linens, blankets and stuffed toys in hot water (130 degrees Fahrenheit in order to kill the mites)

• Replace upholstered furniture with wood, vinyl or leather

• Remove carpets and install polished flooring

Kitchen Concerns

Many kitchens are home to lots of leftover particles, odors and in some cases, mold. As gross as it is to think about this, cockroaches love the banquet of crumbs and clutter and tend to hang out in this area. And, even though they may be hidden from your view, their effects are widely known to your child’s asthma flares.

So what can you do to decrease the asthma triggers in your kitchen?

• Keep the area as clean as possible by putting away all food

• Remove the trash

• Clean the counters

• If one cockroach is found, they have lots of hidden companions. Time to speak with an exterminator for “natural” ways to get them out of your home

• To combat mold, check under cabinets, behind the refrigerator, around the trash and dry up any spills or moisture left behind.

Defend Your Home against Asthma Triggers:

• Don’t smoke in the home (and do your best to quit the tobacco habit) – the 4,000 plus chemicals in these products have powerful irritants that can linger on walls, furniture, carpets and clothing, as well as in the home’s ductwork.

• Control the dust - Curtains are dust traps. If you must have them, use easy to wash curtains and launder monthly. Dust all furniture, pictures, vent covers and floor surfaces with a damp cloth (throw away the feather duster as all it does is cause the dust to become airborne and move from one place to another)

• Be careful of home pesticides and household cleaners, as some may trigger asthma flares. This makes it very important to properly store these products

• Pets - this can be an emotional issue in households where pet dander is an asthma trigger. At the very least, keep pets out of your child’s bedroom 24/7

• Don’t eat in the bedroom. Cockroaches feed on crumbs. If you find tangled balls of dust, they may be cockroach nests. Their fecal matter, saliva and bodies can trigger some people’s asthma

• Dry up the damp - get the hamper and plants out of the bedroom. Damp and dirty clothes are a great place for mold and mildew, as are houseplants

• Have your air ducts professionally cleaned - this may help to remove any bacteria, dust, mold or mildew growing in these areas

• Control humidity in the home. Use a home humidity monitor or a dehumidifier that allows you to adjust to the desired level between 30-45%

• Use a vacuum with a HEPA filter and encased vacuum system. This is important as many vacuums suction in particles only to release many of them through the bag or collecting system and into the air

• Use dust mite powder while vacuuming the carpets

• Replace heating and ventilation filters as recommended by the manufacturer

• Don’t lay carpet on concrete floors as this creates a perfect environment for the growth of mold and fungal allergens

• Use exhaust fans or open a window in your bathroom after showering to remove excess moisture and prevent moldy build-up

• Make sure fuel burning appliances are vented to the outside in order to avoid potential exposure to the pollutant nitrogen dioxide (a main ingredient of smog)

• Do not use home air purifiers that produce ozone, as they can trigger asthma flare-ups. This information should be available in the product safety sheet (check the fine print or Consumer product reviews)

Lastly, asthma does not have to rule your child’s life, especially at home. For further information, please speak with their physician.

 

Who Needs Vitamin Supplements?

02/21/2013

Reblog

Recently, I was walking along the aisle of a supermarket and noticed a whole section filled with vitamins, minerals and other supplements. It was kind of like a vitamin amusement park with lots of cool names, colors, labels and promises. Some stated their ingredients were directly from fruits and vegetables and could boost your energy, keep you alive with health, build strong bones, decrease the risk for colds and even wake up your tired body. So, is this true?

Well, it is true our bodies need a healthy balance of vitamins and minerals. But, did Mom Nature intend for all of us to depend on pills to meet these needs? The answer for most people who eat a well-balanced diet is no! Vitamins and minerals are best obtained from the foods we eat and the liquids we drink. There are lots of healthy choices such as salmon, broccoli, almonds, Swiss chard, lentils and beans. Each one of these foods delivers a powerful blend of important vitamins and minerals (and they certainly taste much better than a vitamin pill).

The key is to include variety in the foods you eat; starting with different colors of fruits and vegetables to provide a variety of vital nutrients to keep your body healthy and strong.

WHO NEEDS A VITAMIN SUPPLEMENT?

• Depending upon a person’s age (infants, teenagers, adults, and seniors), diet and state of health, deficiencies of vitamins and minerals can occur. Your physician can help in the diagnosis and selection of the needed supplement.

• Targeted groups (those who may be lacking vitamins and minerals in their diet) include:

• Infants and those in their toddler years

• Kids who are finicky eaters (one of my patients seems to only like green and yellow foods such as broccoli and macaroni and cheese)

• Kids and adults on a specific type of food choice menu, such as vegetarian or vegan diet, milk-free diet, others

• Those on a restricted calorie diet (after a gastric bypass, weight loss plan, etc.)

• Anyone who drink lots of carbonated soda (these may replace healthier options containing vitamin and minerals)

• People with certain medical conditions (cancer, digestive disorders, kidney disease, others)

• Poor diet, such as frequent fast food and/or processed meals (hamburger and fries, chicken nuggets and fries, pizza slices, etc.)

• Those who are heavy and/or frequent drinkers of alcohol

• Very active teenagers and adults with specific energy and muscle strength requirements (may be best to meet with a registered dietitian or sports nutritionist)

• Anyone who experiences difficulty chewing or swallowing

• Those who cannot cook for themselves or afford healthy food

• Women who are pregnant or planning to become pregnant

• Adults over age 50 may require extra B-12 (needed by the nervous system and brain, important in the production of red blood cells) because they may not produce enough stomach acid (especially if on certain medications that block stomach acid) to absorb B-12 from foods such as fish, poultry meat and fortified cereals

• Our “age gifted” senior citizens, especially if poor ability to taste and smell

VITAMINS CAN ACT LIKE MEDICATIONS

Many people don’t realize that too much of a good ingredient has the potential to turn into a health risk. For example, say you are taking a multivitamin with 100% of the daily requirement of iron. But, that vitamin was designed for a woman who is pregnant with higher iron needs. The result, especially if you are a non-pregnant woman, man or woman over 51, could be iron overload and symptoms such as constipation, nausea and vomiting. This example is just one of many as any vitamin and mineral taken in too high a dose has the potential to become a health risk.

Lastly, if choosing a vitamin, avoid mega doses. Unless prescribed by your physician, only choose vitamins that provide 100% of the Daily Value (DV) of the recommended daily total. Amounts greater than that do not take into account the other foods you eat in combination with their own healthy ingredients. Foods like cereals and milk or juice are often supplemented with additional vitamins and minerals and can make up for a large portion of your daily value.

For further information to safely navigate through the vitamin and mineral maize, speak with your physician or a registered dietitian.

 

What to Expect for Your Health Check

01/28/2013

Reblog

Whether you are a young adult or “age gifted” senior citizen, it’s important to review your current state of health as well as to develop a plan to maintain or improve your future well-being.  This is best accomplished by scheduling a complete check-up with your primary care physician. In this way you can develop a personalized “health plan” for life.

THE STARTING LINE

First and foremost, how are you feeling? Your doctor will ask questions about:

• Your overall energy levels
• Sleeping patterns (lack of restful sleep is most common cause of fatigue)
• Ability to carry out the demands of daily living (going up and down stairs, running errands, etc.)
• If you’re anxious or depressed
• Family history – certain diseases that affected your parents, siblings and close relatives can also affect you

 Next, your physician will ask about physical symptoms such as:

• Are you having any pain? If so, where is it located and when does it occur?
• Do you get short of breath, wheeze, have a persistent cough or have difficulty taking a deep breath?
• Do you experience irregular or a rapid heartbeat?
• Do you have any tingling or numbness?
• Have you had any unexplained weight loss or weight gain?
• Do you have any difficulty or a change in urination patterns or movement of your bowels?
• Have you had any new or changes in moles on your skin?
• Do you have any restriction in the movement of your head, neck, back or extremities?
• Have you experienced any change or difficulty in vision, hearing, taste, touch or smell?

YOUR HEALTH = YOUR CHOICES

What we do and what we don’t do often affects our health. For example, do you smoke tobacco and if so, when did you start and how often? This choice increases your risk for certain diseases, including those of the heart, lungs, esophagus and mouth. If you drink alcohol, the amount and frequency can turn an occasional social enjoyment into a health risk. A discussion would also take place regarding the signs and symptoms of impairment, as well as a confidential dialogue concerning the use or overuse of prescription medications such as those used for pain or sleep, as well as substance abuse.

Here are some tips/conversations/questions your doctor may want to talk to you about when you meet:

• Record everything you eat (even snacks) and drink over a two week period. You would be surprised at the amount of calories in your daily drinks and diet. Then, meet with a registered dietitian to devise a healthier (if needed) and tasty meal plan geared to your budget and taste buds
• Physical activities– what types (walking, swimming, gardening, etc), how often (daily, weekly, occasionally), and for how long (a few minutes, 30 minutes, over an hour, etc)?
• Sleep – how many hours per night and is it restful or interrupted by frequent awakenings? This is important because a lack of sleep (sleep apnea, insomnia, too busy doing other things, others) can lead to health concerns such as depression, weight gain, high blood pressure, fatigue and accidents.
• Sexual history – are you with a single partner, how many partners have you had, do you always practice safe sex, what about your partner and their past sexual history? Have you or your partner had, or been tested for, a sexually transmitted illness?  Additionally, your doctor will most likely ask if you have any concerns about your sexual health.

TESTING TIME

Even though we have general health screening guidelines for different age groups, it is important to know that these would be tailored to your specific medical and family history, current state of health, and anticipated health risks.

That said, here are some general preventive strategies for your health “to do” list.  Ask your physician if you need:

• Immunizations – For example, do you need to be protected against Whooping cough, or pertussis? How about Hepatitis B or influenza?
• Aspirin to decrease the risk for heart disease and stroke
• Blood pressure checked at least every two years if normal, more frequently if elevated
• Cholesterol, HDL, triglycerides and LDL screening at least once every five years, more frequently if abnormal and/or if taking cholesterol lowering medications
• Diabetes screening: a fasting blood sugar test at least once every three years, more frequently if abnormal
• Weight, height and body mass index calculation, in addition to a waist circumference measurement
• Digital rectal examination
• Screening tests such as a mammogram, colonoscopy, low-dose Chest CT scan to check for lung cancer, etc.
• Yearly dental check-ups
• A full skin examination to check for signs of skin cancer

Your doctor may also recommend urine and thyroid tests as well as a dilated eye exam and testing for glaucoma.

In this busy world many people only visit their physician when something is wrong and when they “feel” symptoms. However, early disease or potential problems can often be found before they become larger problems with bigger symptoms.

Please make time to schedule an appointment with your physician. The result may lead to more “healthy time” for your future years.

 

Protect Yourself from the Winter Dry Skin "Itch"

01/04/2013

Reblog

Not long ago I was speaking with a nurse who asked me: “What can I do about my winter itch?

After we talked a bit, I found out that she lived in an apartment with forced hot air heat, had no humidifier, and often took long, hot showers. In other words: the perfect ingredients for dry skin.

Dry Winter Outdoor Air + Dry Indoor Heat = Dry Skin

Winter is the season for dry skin and chapped lips because lower air temperatures and low humidity result in drier air. And, the dryness is made worse by forced, indoor hot-air heating in homes and offices. This double whammy of dry air causes skin to lose more moisture and (for many people) become itchy. This is especially true for our "age-gifted" older citizens. That's because the natural oil layer in our skin that protects it from losing moisture is depleted as we age. And, if someone with dry skin takes frequent baths or showers (sorry kids, you still have to get washed), a further loss of this protective oil layer results, and the cycle of winter-dry skin continues.

Flaky Skin Means Dry Skin, Right?

The most common cause of itchiness (without a rash) is dry skin. In fact, the most common symptom of dry skin is that itchy feeling, not the dry-skin flakes. Just because your skin is flaky, doesn't mean it's dry. A common example is seborrhea, a skin condition where the skin is flaky and oily, not dry.

Stop the Itch!

If your skin is itchy for no obvious reason, try using a moisturizer before visiting your doctor. Moisturizers add a protective oil layer to your skin and decrease the amount of moisture lost to dry air. You don't need to use fancy or expensive moisturizer. Sometimes simpler is better because "special" added ingredients may not result in any benefit to your skin, even though the hype of the product may sound great!

The Moist Skin Recipe

Some moisturizers feel greasier than others because they contain a lot of oil based ingredients. These types stay on longer and are better for really dry skin, but tend to feel heavy and uncomfortable.

The water-based moisturizers feel lighter on the skin but don't stay on as long, nor do they provide the same degree of skin protection as the oilier type. Sometimes your doctor will have to prescribe a medication to help heal dry skin, but for the common, easier-to-help causes of the "winter itch", here are some suggestions to stop that scratching:

• Lotions are good for most parts of your body, but creams and ointments are best for the really rough areas such as elbows, knees, hands and feet

• For "normal" dry skin, look for ingredients such as dimethicone or cyclomethicone. If really dry and cracked, look for petrolatum-based products

• If your skin is prone to acne and "breakouts," use water based moisturizing products that say "non-comedogenic" in order to avoid clogging of your pores

• For our seniors, look for moisturizers that hydrate, have some petrolatum in the ingredient list, and contain alpha hydroxy acid, as this last one helps to fight wrinkles and minimizes skin flaking

• For those with sensitive skin, look for ingredients that sooth such as aloe and chamomile. Avoid products containing parabens, lanolin (a wool derivative) and fragrances

• Try not to use bath oils because they don't stay on the skin very long and make the tub slippery and more dangerous.

• Apply a moisturizer after you take a bath or shower. This will help keep your skin hydrated. And, it's often best to take a bath or shower before you go to bed. If you shower before going out in the morning, cold dry air tends to cause the moisture on your skin to evaporate, setting up a cycle of drier skin.

• Drink plenty of water (as long as you have no fluid restrictions), not soda or caffeinated beverages

• Avoid long showers or baths, use warm water, not hot (causes your pores to open and you may lose more moisture to dry air), and try not to use scented soaps or detergents

• Don't wear rough wool or other scratchy materials against your skin

• Wear gloves when washing dishes, or if your hands are exposed to harsh chemicals

• Consider getting a humidifier during the heating season, or use the time-proven method of keeping pots filled with water near the heating vents to increase the moisture in the air

• Don't lick chapped lips because this will lead to even more fluid loss and more lip cracking. Best to use a lip balm moisturizer with a sun protection factor 

If these measures don't stop the itch in a week or two, or if you notice any red rashes or patches, schedule a visit with your family doctor.

Flu Fighters For Your Team

12/18/2012

Reblog

The influenza season is revving up, with more cases than anticipated for this time of year. I have already seen a bunch of people with the “flu,” including some who needed to be hospitalized temporarily due to a worsening of their other medical conditions. Thankfully, there are measures we all can take to decrease our risk of getting the flu. This includes the flu vaccine, as well as certain “natural” defensive measures to control the spread of the viral illness.

It’s Just a Virus, Right?

Make sure you stay home at the first sign of symptoms so as not to spread this pesky virus

Anyone who has ever experienced illness due to the “flu” knows that symptoms range from minor to severe. While some have minimal illness, others are flat-out in bed with fever, aches and pains, along with the potential to make their other medical conditions worse. In fact, 3,000 to 49,000 people die each year from “flu-associated” illness, while an average of 200,000 are hospitalized due to “complications” from the flu. Needless to say, you would be saving yourself many uncomfortable days of illness by considering the influenza vaccine.

Who Should Get the Vaccine?

Anyone age six months and above who would like to decrease their risk for getting the flu should consider the vaccine. As long as you are not allergic to the components in the vaccine and you do not have other medical reasons that would prevent you from receiving the “flu shot,” it is important to speak with your physician to see if this immunization would be beneficial to your health. The following groups are especially encouraged to consider influenza vaccination:

• All healthcare personnel
• Pregnant women
• People 50 and older
• People with health conditions such as diabetes, lung, kidney and heart disease
• People who care for others with a high risk of complications from the flu (infants less than six months of age, elderly, others)

Another reason to consider the “flu shot” is to protect those who cannot receive the vaccine. In other words, the more people who are protected, the less chance this virus will spread to others.

Natural Measures to Fight the Spread of the Flu Virus

1. Wash hands frequently with soap and water. Antibacterial soaps are not needed as the flu is a virus. The mechanical washing using regular soap, ensuring you get between your finger spaces as well as the back of the hands works well to get rid of this virus. Wash for the time it takes you to sing (or hum quietly) the “Happy Birthday” song.

2. Use hand sanitizer - not all are created equal and not all work effectively. Please check with your doctor or pharmacist, or refer to the Centers for Disease Control and Prevention for the latest tips. 

3. Avoid touching your eyes, nose and mouth. The influenza virus can live for two to five minutes on the surface of your hands after coming into contact with the virus. This allows for easier access into the body through the eyes, nose or mouth.

4. Use disposable tissues, not handkerchiefs or other cloth items. This is especially important as the influenza virus can live at least 12 hours on those warm and moist
handkerchiefs kept in your pockets or purse.

5. Cough or sneeze into your sleeve, not your hand or into the air, uncovered. Viral particles can become airborne and can spread to others at least six feet away.

6. Keep “high-touch” objects such as doorknobs, keyboards, public phones and countertops clean. Wash periodically with specially treated wipes, or just use soap and water. This is important because the influenza virus has the potential to live on these hard surfaces anywhere from 12 to 24 hours.

7. Disinfect germ-spreading surfaces (gloves, purses and toys). While the gloves may be protecting your hands from the virus, they still may contain the flu virus on their surface and spread to doorknobs, others with whom you shake hands, etc. Purses are dropped on so many surfaces that you never know what they came in contact with, so it’s always a good idea to clean them off. Don’t forget to periodically clean any toys as the influenza virus can live on them for 12 to 24 hours.

8. Stay home if you are sick. You are contagious to others for at least four days after your flu symptoms have appeared (as well as one day prior to your outward symptoms).

9. Get plenty of rest to allow your body’s immune system to stay healthy and strong.

10. Eat healthier foods to maximize nutrition and body health. Your body needs nutritious fuel to fight through the illness and stress to the body.

Let’s do all we can to maximize our chances of being champion “flu-fighters.”

 

Nine "Natural" Energy Boosting Ideas From Santa's Reindeer

11/27/2012

Reblog

During this holiday season many patients give themselves the "gift" of a check-up. One of the most common concerns I hear is of a "lack of energy." There are lots of reasons to be tired: lack of sleep, illness, stress, certain medications or even just a full day of mental or physical activity. However, it's also important to know that the foods we eat can definitely fuel us up or send us on a sleigh ride to a destination called fatigue.

GET TO KNOW YOUR ENERGY FLOW

To get started, keep a diary of the usual foods (including snacks) you eat as well as the liquids you drink. Record this for two weeks and write down when you feel energized and when you feel drained (you will be amazed at how this correlates with certain foods and food groups). Next, make an appointment with a registered dietitian to review your energy robbing (highly refined and calorie dense muffins with a fruit drink, candy, cookies, others) and energy releasing (oatmeal mixed with milk or yogurt and real fruit) meals. Together, you will formulate an eating plan that provides the energy to fuel you through your busy and hectic day.

POWER UP 

In the meantime, here are some tips from Santa's Reindeer to keep your personal power supply on full:

Dasher...Eat breakfast - After a night’s sleep your body is in energy conservation mode and has a decreased metabolic rate. If you go about your day without added fuel, this low energy state continues. However, if you fuel up with a combination of healthy short and long-term power foods as well as a glass of water, your metabolic rate picks up and continues to flow with the good energy reserve supplied from breakfast

Dancer...Healthy snacks - Graze throughout the day while being watchful of calories. Apples, a banana, a piece of string cheese, high fiber slice of bread (3 or more grams) with a teaspoon of peanut butter, and peaches are examples of some energizing snacks. You can even add a handful of peanuts, walnuts, almonds or others in this category once per day

Prancer...Eat foods that contain magnesium - Yogurt, kefir, and low or no-fat cottage cheese all contain this mineral. Some studies have demonstrated that magnesium assists enzymes that are necessary for protein and carbohydrate metabolism

Vixen...Lean sources of protein - sardines, salmon, eggs, yogurt, chicken and turkey

Comet...Hydration with water and water dense fruits such as grapes, watermelon and apples (please speak with your physician in case you have any fluid restrictions)

Cupid...Breath in and out - yep, I know, you are already doing that. However, proper breathing involves the use of your abdominal muscles so airflow will be maximized and provide a kind of turbo boost for your body

Donner...Move, jump, jiggle, wiggle and dribble! Periodically move about, especially if you have a job that involves a lot of sitting. This will help to circulate your blood, improve your breathing, and rev up your energy levels just in time for the holiday dash

Blitzen...Take time for yourself to do things you enjoy - Whether it is painting, taking a nature walk, reading a good book or visiting friends, this is important because stress can build up and trigger mental fatigue

Rudolph the Red Nosed(and well rested) Reindeer…Sleep – sounds simple and brings back memories of our parents reminding us of our bedtime, but if you find yourself falling asleep during meetings, while wrapping presents, waking up tired or having difficulty reading because you’re nodding off, it may be from a lack of sleep

Santa's wisdon: whether it is food, activity, rest, work or play, the key to maintain your personal flow of energy is the gift of balance in your life. 

May you all have a happy and healthy holiday season!

5 Flu Myths Uncovered

11/12/2012

Reblog

Many patients are concerned about the flu vaccine because of the things that they have heard. That said, individuals and families with small children are much more vulnerable in the colder months to catching the flu. Here are some flu myths that I’ve debunked to encourage my patients and readers to get the flu vaccine in order to lessen your chances for getting the flu this season.

Follow these tips to avoid feeling like this

Flu Myth #1: The flu vaccine can give you the flu.

Not true! The injectable forms of the “flu” vaccine contain “inactivated” or dead remnants of different strains of the influenza virus. Since the virus is dead it cannot transmit a live virus to you. What it does do is stimulate your bodies’ immune system to protect against this potential invader should you be exposed.

There is, however, a caveat: There is one type of live virus flu vaccine, the nasal form of the vaccine known as FluMist. Even though it is considered a “live” vaccine, the influenza strains it contains are specially engineered to remove the parts of the virus that make people sick. This should not cause the flu in those who have received the vaccine.

Many people say to me: “Doc, I got the flu after receiving the vaccine.”  The one explanation I have is that flu season occurs when lots of colds and viral bugs are being shared between people. Because of this, it is likely that one of these viruses is the cause of flu-like symptoms.

Flu Myth #2: If you get the flu, you can’t get it again during that flu season.

Not true! Many people believe that if they’ve had the flu during flu
season then they are immune to getting it again and therefore do not need the vaccine. Unfortunately, the flu infection can occur from more than one strain of the virus. So, if you’ve already had the flu, you should still get the vaccine. If not, you could be sick and unhappy several times during flu season. 

Flu Myth #3: Cold winter weather causes the flu.

Not true! Apologies to Dr. Mom, but going outside in the cold winter wind without your hat does not increase your risk for getting the flu.

While it may seem like there is a connection between the cold and catching the flu, those who live in warmer climates are also susceptible to the flu. So, even if you move from the cold in Massachusetts to the warmth of Arizona during the winter season, you are still at risk of catching the flu.

There is however one connection between the spread of the flu and the cold winter months: people are more frequently together indoors, making the spread of the virus more common when it’s cold outside.

Flu Myth #4: If you are around people who say they feel well and look well you cannot get the flu.

Not True! If a person is going to get the flu it takes anywhere from one to four days from exposure for symptoms to occur. If you happen to be around a person who is carrying the influenza virus, you may be exposed. This makes it important to wash your hands or use hand sanitizer, as well as to avoid touching your eyes, nose or mouth, in order to decrease your risk for bringing the virus into your home.

Flu Myth #5: The “flu” is only dangerous to senior citizens.

Not True! While it is true adults greater than age 65 are more likely to become seriously ill or die from influenza, it can be risky for healthy adults, especially to those with cancer, heart, lung, or kidney disease. It is also important to remember that children under two years of age have some of the highest rates of hospitalization due to illness from the flu. And, babies under six months of age are at a very high risk for illness from the flu because they are too young to get the vaccine.

Vaccination of adults and children actually helps to protect infants from the flu. Their safety depends on the rest of us getting immunized!