Category: Health

These posts cover all sorts of topics related to health and wellness. For tips and tricks to stay healthy or improve your health, check out these posts!

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Health

5 Supplements That Encourage Joint Repair

As America’s population ages, so, too, does the rate at which Americans experience age-related health struggles. This includes degenerative joint conditions like osteoarthritis that impact the spine, wrists, shoulders, neck, hips, knees, ankles, and just about every other joint in the human body. When these conditions strike, they can cause immense and difficult-to-control pain, not to mention further damage to the joints and life-impacting mobility problems.

Although most degenerative joint conditions aren’t truly curable, research shows that eating a healthy diet, getting enough exercise, and sometimes, taking certain supplements can slow degeneration or even contribute to joint repair over time. These five supplements aren’t miracle cures, but they do show a proven track record for helping patients reduce pain, inflammation, and associated degenerative symptoms.

 

1. Turmeric

Most patients think of turmeric as something they’d find in the kitchen spice rack, but this glorious golden spice boasts a secret medicinal use. Although the jury is still out on exactly how helpful turmeric is, several studies indicated a possible link between lower levels of inflammation in the body and regular daily ingestion.

Even the Arthritis Foundation supports turmeric as a supplement. They correctly claim that the spice acts as a cyclooxygenase-2 (COX-2) inhibitor in the body; this is the same target as prescription arthritis drug celecoxib (Celebrex).

Most sources seem to agree that the most effective dose is somewhere around 400 mg to 600mg three times per day, but you can also include turmeric in your food or make Golden Paste at home. Either way, your food will be delicious, and you’ll benefit from its inflammation-busting powers all at the same time.

2. Vitamins A, C, D, and E

We’ve grouped these vitamins together since they work best when taken at the same time, but each does relieve joint degeneration symptoms in a slightly different way.

  • Vitamin A is a powerful antioxidant that empowers your body to clear out free radicals that may encourage degeneration in the first place. Vitamin C serves the same benefit.
  • Vitamins D and E both aid joint problems by providing your body with essential amino acids that reduce inflammation directly and encourage joint repair.

The best way to get more Vitamins A, C, D, and E is to eat foods that contain these vitamins in the first place. Short of that, including an age-appropriate multivitamin is an excellent alternative.

It is important to note that these vitamins may interfere with certain medications, including some prescriptions for autoimmune arthritis, heart disease, or high blood pressure. If you’re currently taking medication, ask your doctor how you can safely include vitamins rather than initiating your own treatment protocol.

 

3. Selenium

Selenium is an essential mineral your body required for survival (not to mention optimal performance), but recent research identifies that it may also play a role in your ability to create and grow new cartilage. Other studies show a remarkable ability for selenium to reduce overall inflammation throughout the body, including at the source of joint degeneration. It’s likely that these two benefits are linked, though researchers continue to explore selenium’s role within the body and how patients can best benefit from the mineral.

Although it’s extremely rare for patients to experience true selenium deficiencies, we do know that certain conditions can strip the body of selenium, meaning you require supplementation to maintain the same levels. This includes Hashimoto’s Disease, Crohn’s Disease, and certain other autoimmune or inflammatory disorders. Many chronic disease specialists recommend selenium supplementation to offset this loss.

Because supplementation needs are so small (the recommended daily dietary amount of selenium is just 55 micrograms), it’s best to speak with your doctor or pharmacist to find your ideal dose. The average supplementation dose is around 200 micrograms. Anything over 400 micrograms is an overdose and may produce uncomfortable symptoms.

 

4. Glucosamine and Chondroitin

Glucosamine and chondroitin are two of the most commonly-suggested supplements for joint degeneration, and with good reason. Over the last 20 years, they’ve been the subject of many studies that show they can enable your body to repair and slow cartilage loss or damage (including discs). When taken together, they provide a double benefit that rivals even some prescription medications over time.

Glucosamine itself exists in your body naturally as a precursor to cartilage; as we age, our glucosamine levels drop. That may play a role in why older patients experience a higher rate of cartilage loss over time.

Chondroitin is a substance found in human (and animal) connective tissue that also plays an intimate role in joint repair.

Doctors recommend taking both of these supplements together because doing so will increase your potential benefit. While glucosamine encourages your body to develop new cartilage, chondroitin tells your body to strengthen or develop the connective issues around your joints (including tendons, muscles, ligaments, and even skin). It’s a holistic supplement option that aids the entire joint.

 

5. SAM-e

SAM-e, or S-adenosylmethionine, first gained popularity as a supplement in the 1990s. Like glucosamine and chondroitin, it exists in the body naturally and may play a role in the aging process.

In terms of joint degeneration and/or joint repair, multiple studies identify a link between SAM-e supplementation and improved joint health, reduced inflammation within the joints, and slower osteoarthritis-related degeneration. Researchers also believe that SAM-e may be useful for comorbid liver or bile problems (including gout). In fact, support for SAM-e’s usefulness within certain conditions is so high that the substance is often used to treat very serious health concerns in hospital, where doctors deliver it via IV.

For the average patient, IV treatment just isn’t necessary. The Mayo Clinic breaks up appropriate dose and delivery method via specific condition; their suggestions are available here. For arthritis, they recommend 600 mg to 1,200 milligrams by mouth three times per day.

 

Talk to Your Pharmacist

Navigating the world of supplements can be complex and downright confusing, especially when you’re trying to treat multiple health issues at the same time. The best way to use supplements to reduce joint degeneration issues and encourage joint repair is to speak with your pharmacist about your options. He or she can assess your needs and cross-check your records for supplement safety — just drop by!

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Health

5 Health Devices That Improve Wellness

Visiting the doctor for twice-yearly checkups, taking your medication as prescribed, getting a healthy diet and enough exercise — these are all important ways to improve wellness. But just as the computer or smartphone you’re using to read this right now evolves, the tools you use to keep yourself well evolve over time, too. That’s why many patients are turning to wearable health devices for a helping hand.

This article will review a few of the most popular wearable health devices. It will discuss how they help, when you should use them, and how to best utilize them for better health. They may not be a cure, but they certainly can motivate you, improve safety, and keep you on track so you can better understand your health.

The future is now!

 

1. Heart Rate Trackers

At the simplest end of the spectrum of health devices are heart rate trackers like FitBit. These devices, typically worn around the wrist, keep track your heart rate and report it back to you. Some devices also track perspiration or steps, and many devices interface with either smartphone technology or computers to make it easier to monitor your progress.

More advanced devices may even even provide next-level technology like echolocation or translation for people who are blind or hard of hearing.

Heart rate trackers work best for those with a pre-existing exercise program to follow, especially if they also track steps. You can factor in trips up the stairs, commutes to work, walks around the block, and just about every single step you take within the day.

With on-the-spot heart rate results, it’s easier to tailor your exercise (or even housework) to burn more calories and speed up your metabolism.

A note of caution: you should never use a heart rate tracker to replace a doctor’s care for cardiovascular problems. if you detect beats-per-minute outside of the traditional norm (around 60-90 BPM) while at rest, speak with your doctor.

 

2. Air Pollution Monitors

If you live in a heavily congested city like New York, you already know how smoggy days can impact health. If you struggle with allergies or respiratory struggles like Asthma, those smoggy days can seriously threaten your wellness. Air pollution monitors give you information on smog levels on a dime can empower you to make better decisions about where you go and when.

Home air pollution monitors have existed for some time, but they’re generally large, bulky machines that require permanent installation into a window or wall. That’s not much use if you’re in the city going about your day.

Newer portable (and wearable) options monitor air quality as you move — and that includes both indoors and out. Quick responses and alarms for tobacco smoke, chemicals, pollutants from cars, or sudden spikes in smog alert you when levels begin to rise so you can react quickly and get to safety.

If you don’t have asthma or respiratory issues, you can still benefit from these health devices. The World Health Organization estimates that over 7 million people die each year as a direct result of pollution; many of these deaths are due to chronic exposure. Knowing when exposure occurs is half the battle.

 

3. Smart Toothbrushes

The toothbrush you use can have a significant impact on your oral health — that’s especially true for the innovative smart toothbrush. Depending on the brand you choose, a smart toothbrush may simply help you keep track of when and how long you brush, or it could provide intimate details and feedback about your health status.

As expected, the majority of smart toothbrushes are mono-user and fully portable. They’re no bigger than a traditional battery-powered toothbrush and require only occasional charging. That makes them just as suitable for cozy family homes as they are for people traveling for business.

Some smart toothbrushes, like the Ara, have built-in artificial intelligence, gyroscopes, accelerometers, smartphone integration, and even gamification built right in. That’s just the ticket for parents who struggle to get kids to brush because it’s “boring.”

 

 

4. Sleep Trackers

How often and how long you sleep plays a critical role in your overall health. Healthline reports that struggling with insomnia or waking up frequently can deprive you of sleep, and when it does, it can result in everything from short-term memory trouble to weakened immunity. Add to that the fact that research shows chronic sleep struggles to be associated with everything from heart disease to diabetes and you have a powerful motivator to get a good night’s rest.

The trouble is we don’t always know if we’re sleeping well or not. There’s a common misconception that “sleeping well” means sleeping, period, and that’s just not true. Sleep architecture (how we sleep) also matters.

Most experts agree that the human brain needs between 6 and 8 hours of sleep per night, but we also know that we need to achieve both rapid eye movement (REM) sleep and deep sleep to feel and be truly rested. When that doesn’t happen, either due to conditions like sleep apnea or for other reasons, we wake up confused, cranky, and feeling under the weather.

Though a sleep study is the best way to determine if your sleep architecture is healthy, sleep trackers can provide a significantly cheaper alternative with on-the-spot info. Most are fully portable; just plop them down on a nightstand beside your bed at night. Sensors detect breathing rate, snoring, and respiration to detect when you’re sleeping soundly and when you’re not so you can address sleep problems before they make you sick.

 

 

5. Infant Monitoring Health Devices

Parents have so much to worry about in the first few months: is your precious new bundle sleeping soundly? Has she had enough to eat? Does he need a diaper change? That and frightening risks like Sudden Infant Death Syndrome (SIDS), infant apnea, and even smothering hazards is exactly why most parents listen in with monitors and personally check on their babies at multiple points throughout the night.

Wearable tech is solving this problem, too, by building monitoring devices right into the very clothing your little one wears. Products like Owlet monitor your baby’s heart rate, oxygenation, stirring, crying, and fussing so you can react to problems as they occur.

Because your baby wears the device as a sock, it’s kept snugly secure away from the face while doing its job. There’s less of a risk of smothering, rolling over onto the device, or otherwise choking on it at night, and that may make monitoring safer for baby.

Infant clothing-embedded monitoring devices usually interface with a smartphone or computer that will ring an alarm to let you know when baby’s awake or needs help. No more peeking and accidentally waking baby up unless you just can’t resist a glimpse at that sweet face.

Whether or not these health devices are life-saving seems to remain on the table; some pediatricians think they’re excessive, while others feel they’re fine to use in addition (not instead of) traditional safety measures. But parents like Ryan Golinski, who credits the sock for saving his infant son’s life, certainly have experienced immense benefit.

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Health

6 Strategies to Prepare for Surgery

No one appreciates the news that they need surgery. After all, that news means there’s something wrong that needs to be fixed, and the idea of going under can be frightening. But new medical technologies and strategies are improving surgical outcomes, especially now that doctors know just how much impact self-care can have on surgical outcomes.

A lot of work goes into preparing the mind and body for surgery to ensure the best possible outcome and quickest recovery. Many surgeons suggest rehabilitation or “prehab” for short before surgery to strength the body. In addition to prehab, there are a number of steps that patients can take to prepare both the mind and body for surgery and improve overall health.

Start with these five easy ways to prepare for surgery and give yourself the gift of great self-care.

 

1. Change Your Perspective

Your mental fortitude is one of the most important factors for a successful recovery. We all deal with stress in different ways, and many of our coping methods are subconscious and based on our core beliefs. That’s necessary for dealing with less stressful situations; without coping skills, we’d be too easily overwhelmed by everyday occurrences.

It’s natural to view events like surgery as “forced upon us” and outside of our control. After all, most people don’t choose it. That negative attitude can impact your ability to recover and your overall health.

Surgery can become necessary for just about everyone. The human body just isn’t infallible; it can break down despite our best efforts. Actively try to change your view of surgery and its role in your healing process. Rather than seeing yourself as a victim, see yourself as a champion undergoing a trial.

Don’t let the idea of surgery become so daunting that it takes over your ability to function in your day to day life. If it does, or if you have anxiety, seek out a talk therapist who can help you deal with your emotions in a positive way.

Take an active and energetic approach to determining how you will deal with your surgery. You can rise to the challenge and learn more about yourself with a constructive mindset. Putting more effort and enthusiasm into a goal will yield a greater sense of accomplishment when you reach the end.

If you can view surgery as a challenge to meet or a winding path you must traverse, you will become stronger and more durable when it’s all said and done.

That sense of accomplishment can and will spur you on to better overall confidence, helping you get through the recovery process and go on to live your life as fully as you can.

 

2. Learn to Relax

Your mindset about surgery is important, but so, too, is your ability to self-sooth and relax yourself when you’re feeling frazzled. Sometimes you need to back away from everything to get a bit of perspective. Using relaxation techniques is one way to prepare for surgery.

Meditation enjoys a rich history that dates back several thousand years, and it’s increasing in popularity in the west. Though many people associate it with religion, anyone (including you) can learn and benefit from meditation practice.

Sitting and focusing on nothing may seem like a waste of time, at least at first, but that’s just not the case. Meditation studies show that regular practice can calm the mind, help you deal with emotions, and possibly, even make you wiser.

Add occasional meditation to your schedule and you’ll improve your ability to deal with the stress of surgery and your overall life. You’ll feel more positive and be less likely to get caught in anxiety traps.

If you just can’t get into the idea of sitting meditation, try yoga instead. Rather than staying in one place, you focus on becoming more in tune with your body by holding poses. Deep breathing slows your heart and lowers blood pressure, and may even reduce cortisol levels in the body.

Even just adding light stretching and cardio to your daily routine can help you prepare for surgery by improving your mood and physical health. As you become more in-tune with your body, you also improve your ability to detect issues with it — something that can reduce the likelihood of overlooking illness in the future.

 

3. Organize Your Home/Life

An organized house is an organized mind, and that organized mind is more likely to better cope with stressful experiences. Prepare for surgery by cleaning and organizing your home before you hit the surgical stage so that you have one less thing to worry about during the healing process.

Mental health aside, even the physical benefits of organization are worthy of investigation. Making your home easy and efficient to use while you recover can prevent dangerous falls and save precious energy reserves. Put dishes on the lowest section of the cabinet, stack fresh linens in easy reach, and make freezer meals to last two to six weeks. Clear out obstacles and think of the objects you don’t use; throw or put them away in storage.

Tackling home organization benefits overall life in many ways, too. Keep at it and your new organization skills will become a true habit. That means no more searching for hours for that favorite hat or your little one’s homework. You know where your medication is, you know where your favorite book is, and you don’t need to feel stressed about the mess!

 

4. Eat Healthier

Do you eat healthy? Could your diet use a bit of improvement? If so, you’re not alone. The average American eats poorly at least some of the time, either because fast food is easier to access or because they’re just too busy living life to cook at home.

This is especially true if you have a surgery coming up. What goes in directly computes to how you feel, and may even impact your healing process. To prepare for surgery, stick with fresh, wholesome foods whenever possible, and skip the sugar — it can impede healing in large amounts.

After surgery, most patients notice a reduction in appetite and motivation. The better you eat in advance of your surgery, the less likely this lack of appetite is to impact your overall health. Stock up on healthy snacks and healthy freezer meals to make eating easy. If you’re concerned about your ability to eat, speak to your doctor about Boost or Ensure-like drinks.

The type of surgery you have will dictate what foods are most appropriate for your new diet. Never start a new diet without first clearing it with your doctor. He or she can help you to create a healthy food plan that works best for your unique health situation.

The general theme of a health surgery prep diet is cutting down on carbohydrates while increasing your fiber and protein intake. Stock up on real fruits and juices for extra vitamin C.

Despite the unique nature of diets, there is one thing all doctors agree  you should get rid of: alcohol and cigarettes. Skip them for at least a month or two prior to your surgery. Cutting back on alcohol especially will reduce your caloric intake and help you lose weight and trim down over time.

 

5. Get More Exercise

Your physical condition before surgery also matters. The better shape you’re in, the faster and more efficiently your body will heal itself afterwards, so one strategy to prepare for surgery is to squeeze in regular exercise in the months leading up to it.

Consider picking up a gym membership if your doctor approves. There’s no time like before a major surgery to improve your lifestyle for the better with a regular exercise plan. Whenever possible, spend at least six weeks on your new exercise program before your surgery. This is just the right amount of time to create a workout habit rather than a temporary fix.

Depending on what you’re having surgery for, you may or may not be able to exercise with ease. If this is the case, seek the advice of a physiotherapist. Even patients in wheelchairs and those who are bedbound can often do modified exercises to help them stay in shape.

A physiotherapist can also identify useful exercises to strengthen areas of the body that directly impact your surgery, e.g. the muscles surrounding a joint.

If you’re ambulatory, improve your cardio by going on regular walks or swimming. Both are excellent low-impact exercises that burn calories and build muscle strength. Continue to build up your muscles by lifting weights, carrying weights while walking, or performing strength training techniques.

 

6. Make Plans for After Surgery

To relieve stress and prepare for surgery, make sure you have a plan put in place for after your surgery. This includes having a family member or friend who can drive you home and making sure your home is set up for your return. You want to make sure you have the necessary medical supplies stocked at home to assist you during your recovery. Depending on the surgery, you might want to have a hospital bed in your home for you to use until you’ve fully recovered. Visit your local pharmacist to pick up any medical supplies you might need. Having a plan set in place before you go into surgery will put your mind at ease.

 

 

These are just six of many strategies to prepare for surgery. Do you have another strategy that has worked for you in the past? Let us know in the comments below!

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Health

5 Wellness Habits Every Senior Citizen Should Be Doing

Aging can increase your risk for illness and injury, but it doesn’t have to take away your ability to stay healthy, happy, and well altogether. Focusing on your own wellness is the best way to extend your life and get as much enjoyment out of daily activities as you possibly can.

If you’ve neglected good wellness habits a little bit up until now, know that all is not lost: there’s no time like the present to get and stay well long into later life. Every senior citizen should develop these five healthy wellness habits to keep happy, healthy, and well long into later life.

 

1. Remain as Active as Possible

Growing old may change your ability or function levels, but for most patients, it shouldn’t prevent you from exercising altogether. Often, adjusting how and when you exercise is all that’s needed to make fitness possible for you once again.

Most experts agree that a small amount of exercise per day is exactly what’s needed to keep you healthy, happy, and fit long-term. However, getting motivated to exercise (or staying motivated to keep exercising) isn’t always easy. After 60, our bodies just don’t bounce back as quickly as they once did, so most patients will need to make adjustments to their routine.

If you’re struggling mostly with motivation, think positively. Many patients find it easier to stay fit if they focus on the benefits. New and promising research coming down the pipeline reveals that exercise is beneficial for not only the body, but the brain, too, keeping you sharp and witty well into your Golden Years.

When you exercise regularly, you maintain your physical body and encourage brain cell health at the same time through the physical release of brain-and-body boosting chemicals. These little daily releases may ward off physical conditions like Alzheimer’s Disease (AD) while also preventing the following:

If you are a senior citizen and haven’t been active in a while, or if you struggle with illnesses that prevent you from enjoying full mobility, you may feel stiff, exhausted, or sore after even moderate exercise. Feeling this way can be a result of being out of shape, but it can also point to conditions like arthritis or degeneration, too. It’s always best to see your doctor before you begin a new exercise routine (even if it’s casual).

If your physician clears you for exercise, getting 30 to 60 minutes per day at whatever level you’re currently at is ideal. What this looks like exactly will vary by patient. You might:

  • Walk to the mailbox yourself versus having someone bring it in
  • Join a swimming and water aerobics class for people over 60
  • Go hunting, fishing, hiking, or just plain walking around a local park
  • Head out window shopping downtown on foot with a friend
  • Take up Tai Chi, Qi Gong, or yoga at a local dojo or studio
  • Join a hobbyist’s group and learn a new active craft or sport
  • Take up volunteering at a local nursing home, hospital, or care home

The options are endless; it’s up to you to choose which activities you find most inspiring and comfortable.

 

Staying Fit With Limited Mobility

If you’re a senior citizen whose restricted to a wheelchair, or if you otherwise struggle with mobility due to chronic pain and other conditions, you may need to get a bit creative to work your exercise in.

That’s okay!

The great news is that staying active is possible at almost any level of health. Try a trip around the block or a “walk” with a local friend instead. Or, gently stretch your body as is comfortable for you while remaining seated in your chair.

Don’t neglect your need for human comfort and creativity, either. Socialize at local card groups, take up knitting or quilting, or create a lap-level garden on your patio you can tend to.

If you really continue to struggle with staying fit, ask your doctor to send you an occupational therapist or physical therapist. Despite the name, occupational therapists work with more than just the working population; they can assess and make recommendations for mobility aids that empower you to regain some of your lost function. Your physical therapist can prescribe exercises that meet you at your level for greater comfort and function.

 

2. Stay on Top of Oral Health

There’s an assumption that age produces poorer oral health, but age shouldn’t dictate whether or not you keep your teeth. While dental caries and broken teeth are certainly more common, very often what leads to severe tooth decay is not inherent but rather a result of poor dental hygiene.

A lack of proper dental care doesn’t always occur by choice. Some patients can’t afford to see a dentist, while others don’t have insurance. Still others with arthritis in the hands may find it difficult to brush or floss. A senior citizen with significant gingivitis or loss may have various levels of bleeding along the gums or sensitivity that make staying on top of oral health hard.

To regain or maintain your oral health, brush at least three times per day (morning, noon, and night) and floss at least twice per day. See your dentist at least every six months, and if you experience any pain or bleeding, schedule an appointment right away. If brushing is painful, special toothbrush handles or soft-bristled brushes may ameliorate the pain.

One small tip: don’t assume you need to brush your teeth right away after eating. Many patients over 60 learned to brush directly after meals in high school, but we now know that brushing directly after acidic foods may injure enamel. Wait 15 minutes and then brush for best results.

 

3. Get a Checkup

When was your last checkup? If you’re like many patients, the answer is “sometime in the last few years.” As we age, our need for checkups doesn’t sink; rather, it rises. Instead of needing a yearly checkup, a senior citizen should have a bi-yearly or even quarterly checkup to address the increased risk for conditions like high blood pressure and heart attack as they age. Early detection of chronic conditions improves prognosis.

Frequent checkups serve an additional benefit, too: checkups increase the likelihood of detecting certain cancers in the early stages, making them easier to treat. So make it one of your wellness habits to get checkups regularly.

 

4. Drink Plenty of Water

Though it’s one of the simplest wellness habits, this one tiny step is a big enough issue that many seniors aren’t adequately hydrated on a regular basis. Chronic dehydration can increase your risk for everything from headaches to obesity, and may also play a role in adequate oral health, too. It can also make you feel dizzy or weak, increasing your risk for serious injuries via falls.

Keep an icy-cold bottle of water by your side throughout the day. Aim for drinking around eight individual 8-ounce bottles of water per day. Increase this when you’re active; decrease it slightly if you feel overstuffed or if your urinary output becomes completely clear.

Don’t forget that sodas and other salty or sugary drinks can dehydrate you rather than refreshing you. A senior citizen should also remember to include the occasional glass of water when drinking alcohol or soda on warm days, as the risk for heat stroke/heat exhaustion is higher over the age of 60. Though you may feel refreshed, you’re still losing important electrolytes and fluids!

 

5. Attend to Your Mental Health

You don’t need to struggle with dementia or cognitive dysfunction to experience mental health struggles as a senior citizen. The CDC points out that up to 3.6 percent of people in America who are classed as seniors experience psychological distress on a regular basis. That strife can come in the form of depression, anxiety, personality disorders, Post-Traumatic Stress Disorder (PTSD), or even existential crisis.

Whatever the reason you’re struggling with emotions or mood issues, know that your age does not preclude you from seeking (or deserving) help. Talk therapy is especially helpful and can benefit just about every patient. Sometimes, just having a caring ear is enough to reduce stress.

Make it one of your wellness habits to check in with yourself regularly to see if you are taking care of your mental health in addition to your physical health. If you’re still working, are you enjoying your work? Do you feel overwhelmed by tasks at home? Do you look forward to each day and find enjoyment in it? If not, you may be neglecting your emotional health. Schedule more relaxation, take up a hobby, or just get outside on a nice day. If you’re feeling isolated, find ways to get out into the community and socialize. You matter, and deserve the attention!

 

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Health

3 Ways You Might be Inadvertently Harming Your Health

Most of us desire nothing more than living a happy, healthy life well into our Golden Years. We look forward to spending our days relaxing with loved ones, achieving our career goals, having children, and sometimes, just adventuring through life. Taking care of your health is the very best way to ensure that you remain healthy and well enough to enjoy everything life has to offer.

You may not be able to prevent every potential health condition, but that doesn’t mean you shouldn’t strive to stay healthy at all. More patients than ever strive for wellness on a daily basis by eating the right foods, getting enough exercise, and seeking medical care promptly when it’s needed.

While diet, exercise, rest, and care are the very best way to keep yourself healthy, there’s still a great deal of controversy and confusion surrounding other wellness topics. Some of the most damaging activities and choices remain misunderstood, causing subtle harms, injuries, or illness slowly over time. If you’re engaging in any of the following three activities, you just might be harming your health without even realizing it.

 

1. Overwashing/Overusing Antimicrobial Soaps

It’s no secret that human hygiene has improved over the last century. Whereas we once took baths only every fortnight or even once every few months, and emptied our chamber pots into the street, we now know that regular bathing and indoor toilets reduce the risk of illness and health concerns dramatically. Increased hygiene is one of the biggest factors in the reduction of widespread communicable diseases, illnesses and early death, but like anything else, it is possible to take hygiene measures too far.

Overwashing and the overuse of antimicrobial soaps, especially in situations where they aren’t required, is leading to superbugs with antibiotic resistance. For sensitive patient populations like the elderly and infants, those superbugs can be fatal. There’s also a modicum of evidence that may point to a connection between overwashing and impaired immune system development in childhood.

Some research also identifies specific antibacterial substances, like triclosan, as endocrine disruptors in pregnancy. Triclosan also develops into chlorine gas when added to chlorinated water, making use in the bathtub especially concerning.

So how do you know when to wash and when to let it go so that you’re not harming your health?

Most experts agree that common sense is all that’s needed. If you’re a reasonably healthy adult (or child), wash your hands after meals or when they become seriously dirty with plain bar soap and hot water. Shower once per day unless you need to remove debris and/or undesired substances. Skip the antibacterial soaps unless you’re in a communal environment like a school, hospital, or doctor’s office, and even then, limit your use to when you come in and leave.

Perhaps most importantly, don’t be afraid to get a little dirty once in awhile. Kids playing in the sand or dirt aren’t really in any danger; just clean up with clean water when they come indoors.

 

2. Taking Too Many OTC Painkillers

Today’s humans live busy lives. Work, family, and social engagements keep most of us moving from sunup to sundown, with barely a moment to eat and rest mixed in. Unfortunately, that also means everyday aches and pains can seriously interrupt your ability to get through your day.

The natural reaction is to reach for the Tylenol or Aleve, but these medications are vastly overused in the general population — sometimes with devastating effects.

Research shows that relying on these drugs on a daily or semi-daily basis to handle everything from headaches to age-related aches and pains can cause serious harm. Tylenol seriously impacts liver health, while most non-steroidal anti-inflammatory drugs (NSAIDs) can cause gastrointestinal bleeding and even strokes. The risk of these side effects increases with chronic use or overdoses (even by just a few pills per day).

Most patients can take OTC painkillers safely once in a blue moon. However, if you find yourself needing to rely upon these medications more often than once or twice per week, see your physician. Determining the cause of the problem is the best way to find a long-term solution.

If you do take OTC painkillers, watch for side effects such as:

  • stomach pain
  • heartburn
  • upper right quadrant stomach pain
  • rebound headaches
  • gastrointestinal upset

You can avoid harming your health when taking OTC painkillers by following the directions on the bottle at all times and not exceeding the recommended daily dose.

 

3. Overdoing Fitness and Exercise

Are you a fitness buff who strives to eat “clean” and get enough exercise at all times? You should be commended for striving to achieve better health — as long as you remember to rest and indulge yourself once in awhile. While exercise and fitness goals are fantastic, overdoing it can expose you to injury and result in harming your health.

Eating healthy and getting exercise is a good thing, but fitness goals can go sour if the patient begins to obsess over them to the point that their goals become detrimental to their lives. What starts out as a gym fad can eventually become Anorexia athletica, orthorexia, and obsessive exercising if you aren’t taking breaks and attending to any mental health issues at the same time.

Eating and fitness disorders aside, overdoing exercise and curbing calories too deeply can cause serious physical harm. Depending on your age, those harms could include:

  • Increased risks of cardiovascular events
  • Tendon and ligament sprains and strains
  • Extreme, unrelenting fatigue
  • Poor or irritable mood
  • Depression and anxiety
  • Insomnia/poor sleep
  • High cortisol levels
  • Chronic dehydration

All of these side effects can begin to stack up, making you sick and miserable, if you don’t make time for rest and relaxation.

To avoid harming your health, always try to balance your fitness goals with the occasional break. For every two days you attend the gym, take a day off. Spend some time lazing about now and again with a good book or movie — just don’t make it a daily thing.

When it comes to diet goals for fitness, avoid looking at eating moderately unhealthy foods as “cheating” altogether. This makes food as a forbidden substance, like a drug, and the emotional desire to want what we cannot have can be incredibly strong. That’s setting yourself up for failure.

Instead, develop a positive relationship with food by seeing it as a tool rather than a panacea. Learn the scientific truth about food from reliable sources (like your doctor, a pharmacist, or even Nutrition.gov, and expand your food choices by exploring healthy foods from other cultures. Most importantly, don’t make the occasional indulgence “cheating” — just enjoy with moderation.

Live a Long, Happy Life

The “Fountain of Youth” may be a fictional story created from the very human desire to live forever, but that doesn’t mean you can’t seriously impact your ability to live a long, healthy life. See your physician every six months to a year for a checkup to make sure none of your habits are harming your health. If a health issues arises and you’re not sure how to handle it, then speak with your pharmacist. Good self-care starts with understanding how to address potential risks and problems proactively, no matter where you’re starting from.

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Health

Tips for Staying Healthy During Your Summer Travels

Headed out into the sunshine for a road trip this summer? If you are, know that travel comes with amazing benefits for the body and mind. The extra exercise of exploring a new location and the refreshed mental state that comes with breaking free of your normal routine can boost your mood and make you feel refreshed, but it can come with some significant risks and challenges, too. Stick with these six tips for staying healthy during your summer travels to ensure that you don’t need a vacation from your vacation once you return.

 

1. Don’t Skip the Sleep

This is easily the most important tips for staying healthy, regardless of whether your travel takes you near or far. Getting enough sleep every night is the best way to prevent exhaustion, sickness, and post-vacation hangover, so invest in your ability to sleep well.

If you’re camping, bring a comfortable inflatable bed for inside the tent. If you’re staying at a hotel, consider scaling up your room to ensure comfort. Restrict the amount of days you stay up all night celebrating, and if you do have a late night, try to sleep in to make up for it the next day.

You may lose a bit of fun time with this tip, but coming home rested, relaxed, and without a hangover will make your first few days at home much less stressful.

2. Drink Water (Not Just Alcohol)

You’re lying on the beach, sipping a martini. Blue skies, the summer sun, sand underneath your feet…what more could you ask for?

Proper hydration is a great place to start.

Hydration matters at all points throughout the year, but it’s especially important in warmer summer months when sunstroke and heat exhaustion are an issue. If you’re drinking alcohol, it’s easy to forget to hydrate with pure water or sports drinks along the way. Because alcohol itself dehydrates you, that can leave you even more dehydrated than you were to begin with.

Serious dehydration upsets electrolyte balance, producing symptoms like:

  • Dizziness
  • Nausea
  • Confusion
  • Extremely high blood pressure
  • Heightened risk for cardiovascular events
  • Heightened risk for strokes and seizures

Often, dizziness and extreme fatigue are the first symptoms.

To prevent dehydration whether you’re on the beach or driving, keep a bottle of water with you at all times. Sip from it frequently, and toss in the occasional sports drink when you’re highly active. Eat six small meals throughout the day to recharge salt, potassium, and other important electrolytes. If you’re drinking, toss in a full glass of water between every drink.

 

3. Slather on the Sunscreen

Headed to the beach? Driving in your car? Hiking Yosemite National Park? Either way, sunscreen will protect you from harsh UVA and UVB rays this summer. Apply your sunscreen at least 30 minutes prior to heading out, and reapply it after two hours. If you’re highly active, sweating, swimming, or toweling off sand, you should reapply your sunscreen again even sooner.

As for SPF, most experts agree that you should choose the highest SPF you can justify buying. SPF 30 to 60 is best, especially for those with fair, sensitive, or very young skin. For kids, toddlers, and babies, be sure to choose an age-appropriate sunscreen that doesn’t contain alcohol.

 

4. Bring a First Aid Kit

Whether you’re traveling by vehicle, boat, foot, or bicycle, being able to address minor illnesses and injuries along the way can be the difference between having to end your trip early and relaxing long-term. Carry a small first aid kit with you at all times. Some items that your first aid kit should include are:

  • bandages
  • gauze
  • alcohol pads
  • scissors
  • anti-diarrheals
  • OTC painkillers
  • antibiotic ointment

If you take medication yourself, include a few days of your medication, too. If you get sick along the way you’ll have instant access to a wellness pack to help you recover. You can find these first aid kit items at your local pharmacy.

5. Stop Working (No, Really)

Our list of tips for staying healthy not only address your physical health, but your mental health as well. If you’re still checking your work emails, making telephone calls, or seeking out deals while you’re away, you’re not really vacationing at all. In our business-soaked job market, there’s a tendency to try and travel while we work. Killing two birds with one stone might sound like a good idea, but you’ll exhaust yourself and detract from any actual relaxation benefits if you do it. Instead, put the smartphone down and have someone else take care of it.

If you absolutely must stay in touch, schedule work-free periods even if it’s just a few hours per day. During the blackout times, ignore everything but serious emergencies. They’ll survive without you and you’ll get much-needed downtime.

 

6. Take Preventative Measures Against Communicable Diseases

Traveler’s diarrhea. Hepatitis A and B. The common cold and flu. These are all diseases you just might find yourself struggling with during your summer travels, and a little prevention can help you fend them off before they take hold.

If you’re traveling to the tropics, see your doctor in advance for a Twinrix shot — it protects you against both Hepatitis A and B, both of which are curable but serious enough to make you extremely sick. Your doctor may also prescribe you prophylactic antibiotics that fend off traveler’s diarrhea by preventing foreign bacteria from gaining a foothold in your gut. Supplement these with probiotics for the best chance at prevention.

For preventing the common cold and flu, just use a little common sense. Use the usual tips for staying healthy such as the following:

  • avoiding heavily crowded areas if you can
  • washing your hands frequently while you’re away
  • bringing along hand sanitizer to concerts and shopping malls and use it before and after you touch surfaces
  • popping a multivitamin for a couple of weeks before and during your vacation may also give you a much-needed boost to fight off illness

 

Conclusion

Nobody wants to spend their entire travel time worrying about getting sick, but the risk of contracting an illness or injuring yourself does rise when you’re away. This is especially true if you’re highly active. The solution to staying healthy, fortunately, is in preventative measures — there’s absolutely no reason to skip travel or celebrations just to say safe. Follow these tips for staying healthy during your summer travels will greatly decrease your changes of getting sick or hurt. If you do become sick, however, seek medical care immediately; often, doctors can help you overcome the illness quickly so you can get back in the forest or onto the beach again.

 

 

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Health

These 5 Simple Summer Safety Tips Will Help Prevent Sunburns

Sun bunnies rejoice: it is possible to enjoy the sun without getting burned, even if you spend as much of every summer day outdoors as you possibly can.

Protecting your skin isn’t always easy, especially if you’re trying to stay cool in the process. But adequate sun protection is extremely important, both for kids and for adults alike. A high temperature and mid-day sun can work together to cause as much as second-degree burns with blisters. Each repeated sunburn throughout your life  raises your risk for side effects like cancer, age spots, wrinkles, and dry skin.

Headed out into the summer sun? Stay safe and prevent sunburns with these five summer safety tips for enjoying the summer without getting burned.

 

1. Use the Right SPF

The fist of our summer safety tips might seem like common sense; however, a study published in the Journal of the American Academy of Dermatology found that the majority of Americans do NOT use sunscreen. In addition to using sunscreen, it is important to make sure that you are using the correct SPF.

Sunscreen is only effective if you wear it properly in first place. That’s especially true of the SPF rating. The higher the number, the greater the protection gained, so don’t be afraid to use high-SPF sunscreens even if you only plan to be out a short time. They aren’t unnecessary; most experts agree that you should wear at least an SPF 30 if not an SPF 60 at all times, regardless of your skin color or condition.

The type of sunscreen you use may also matter. Barrier sunscreens that contain zinc (often sold in stick form for the face) may provide better protection for sensitive areas like the forehead, nose, and shoulders, especially if you’re fair. Sunscreens that apply clear are still effective, but don’t have the added advantage of providing an opaque barrier at the same time.

Finally, be sure to use your sunscreen correctly in the first place. Apply sunscreen at least 20 to 30 minutes prior to heading outside. If you’re swimming, sweating, or highly active, reapply your sunscreen once every 30 minutes or so.

 

2. Avoid the Hottest Summer Sun

If temperatures are extremely high outside, the next of our summer safety tips will be important to prevent sunburns. Avoid being out in the sun between the hours of 12 p.m. and 4 p.m. and save your outdoor activities for before and after. This is when the sun is highest and most likely to cause sunburns in the first place. On especially hot days, you may even wish to extend this further by one to two hours in either direction, especially if you have fair skin.

Think you can’t get burned outside of these hours? Think again. It’s possible to find yourself on the receiving end of a nasty sunburn even from being outside for just a few hours at the end of the day. Be sure to apply sunscreen no matter what time of the day you head outdoors.

 

3. Cover Up With Light Clothing

If you must head out into the sun, go old-fashioned and bring along a parasol, a beach umbrella, or a wide-brimmed hat. Even a modicum of shade and protection from direct sunlight can help. Wear light yet opaque clothing whenever possible. Avoid meshes and net fabrics as the sun can penetrate them and burn you anyway.

Sport clothing works especially well in the sun because it’s specifically designed to keep you cool in the heat, especially if it wicks away sweat.

Avoid wearing black or dark colors; they’ll attract more heat and make you uncomfortably sweaty as you go about your day. Also avoid any heavy fabrics, like wool or thick cotton, for the same reason. Though clothing made from these fabrics certainly will prevent a sunburn, they’ll also make it more difficult for your body to cool down, increasing your risk of heat stroke.

 

4. Don’t Pre-Tan

There’s a common myth perpetuated that says if you want to prevent sunburn, you should visit a tanning bed for a few sessions before the summer sun hits. This is patently false. When you visit a tanning booth, you’re still exposing your skin to harmful UVA and UVB rays — you’re only damaging your derma at a slower rate than if you head outdoors. Sun damage still occurs slowly over time, and pre-tanning will still increase your risk for skin cancers like melanoma. It’s a bit like smoking a cigarette before you smoke a cigar — still harmful.

In fact, pre-tanning really only increases your risk for harmful skin damage by exposing you to UVA and UVB rays for longer than you would otherwise be exposed.

Skip the tanning bed altogether unless you have a good reason to visit (e.g. psoriasis treatment). If you must tan, use number one on our list of summer safety tips and wear sunscreen while you’re in the booth to cut down on the associated risks. Tan only occasionally and never for more than a few minutes at a time.

Thinking of tanning outside instead? This isn’t safer. Despite the fact that some people believe getting a tan outdoors is less likely to cause a sunburn, you stand just as much risk of a burn outdoors as in. If your skin is darkening, it’s receiving damage no matter where you’re tanning — full stop.

 

5. Protect Your Eyes, Too

You’ve slathered on the sunscreen and you’re wearing light, comfortable, sun-blocking clothing, as well as a wide-brimmed hat. What’s missing from this picture? Number five on our list of summer safety tips: sunglasses.

Even if you protect your entire body from the sun, the sun can still damage and otherwise harm your eyes if you don’t protect them, too. There is at least some evidence to show that repeated exposure to UVA and UVB rays can speed age-related vision problems or even cause rare eye cancers, like basal cell and squamous cell carcinomas.

Cancer can occur on both the skin surrounding the eyes and the eye itself, so wide sunglasses that shade the entire eye are always best. Wrap-around glasses that encompass both the eyes and the sensitive skin around the sides of your head take this protection even further.

For little ones, look for sunglasses that maintain vision while shading the eyes. Wrap-around headbands keep cool and comfortable shades close to the head. They may be best for toddlers and infants who are more likely to pull at or otherwise remove a pair of sunglasses.

 

Staying comfortable, cool, and protected in the sun requires proactive self-care. Start by following these five summer safety tips to prevent sunburns. Should you find yourself burned in spite of your attempts, visit your local pharmacy. Your pharmacist can recommend cooling gels that reduce pain while speeding up the healing process.

 

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Health

5 Tips to Stay Healthy in the Summer Heat

Looking forward to relaxing in the summer sun? Soaking up a bit of sunshine can boost Vitamin D levels and even improve your mood. Feel free to get out there and be active — just be sure to stay healthy and safe while you do it. Remember: “too much of a good thing” still applies, so it’s important to enact good self-care while you’re out on sunny day adventures.

These 5 tips will help you stay healthy in the summer the heat to maximize your warm-weather fun without harm.

 

1. Stay Hydrated

The best way for you to stay healthy this summer is by staying hydrated. Proper hydration can prevent the following problems:

  • sun stroke
  • heat exhaustion
  • nausea
  • headaches
  • dizziness

In addition to preventing common problems caused by too much summer heat, staying hydrated can also allow your body to maintain proper energy levels.

When temperatures are high (especially between 12 p.m. and 4 p.m.), adjust your water intake based on your activity. Aim for approximately 1 to 2 liters of water every 12 hours if you’re particularly active. Watch your thirst closely; if you’re thirsty faster, drink a bit more water. If you’re urinating frequently and it’s essentially clear, you may be drinking more than you need.

Address critical signs of dehydration immediately. When in doubt, always seek medical care — advanced heat stroke and exhaustion can be fatal if left untreated.

 

2. Add Electrolytes

Drinking water alone isn’t enough to stay healthy during the summer heat; in fact, it can be directly harmful to your health. Your body requires electrolytes, like salt and potassium, for proper hydration, and subsisting off of just water can flush those out rather than restocking them.

Diluted electrolytes (sometimes referred to as hyponatremia) can result in conditions like:

To prevent these conditions, make sure you eat small, frequent meals throughout the day.

Though sports drinks and salty snacks aren’t always healthy, they can keep your electrolytes balanced when you’re playing sports in the sun. Avoid drinks like Gatorade and Powerade in favor of Gastrolyte and home-made rehydration mixes. They contain less of what you don’t need and more of what you do!

 

3. Apply Sunscreen

Headed out into the sunshine for the day? Make sure to apply sunscreen when you go. Applying sunscreen is one of the most important ways to protect your skin when the sun is high in the sky, but only if you apply it correctly in the first place.

Use a formula with as high an SPF as possible — 60 SPF is a good starting point. For kids, babies, and people with sensitive skin, pick a formula created specifically for these issues. If you’re not sure which formula is best, ask your pharmacist to verify.

Don’t forget to reapply your sunscreen frequently. If sunbathing, sweat will degrade it over the course of an hour or two at most. If swimming, degradation occurs at an even faster rate.

Think waterproof sunscreen is foolproof? Think again. You should still reapply it regularly throughout the day, especially on sensitive areas like the face, shoulders, chest, and upper back.

 

4. Treat Insect Bites and Stings Safely

Insect bites and stings often bring patients into the doctor’s office or pharmacy. They itch, they hurt, they swell — they’re just really uncomfortable, no matter if you’re bit by a mosquito or stung by a wasp.

Higher temperatures bring insects out in droves, especially if you live near a body of water or have a garden nearby. Knowing how to deter them or treat bites and stings will significantly reduce complications and associated risks.

Everyday Bugs

For everyday bugs like mosquitos, black flies, gnats, horseflies, and deer flies, first rinse the bite off with warm water. If itching or swelling occurs, most patients can use a Benadryl stick to gently dab the bite or sting zone.

Stinging Insects

For bees, wasps, hornets, and other stinging insects, remove the stinger (if still in place) gently by scraping a credit card towards and then away from the entry point. Don’t attempt to remove the stinger with tweezers; this can release more venom. Then, wash the sting and apply a cold compress for 10 to 15 minutes.

If swelling occurs, oral Benadryl and other allergy medications may help. Take the patient to the emergency room for immediate care if they experience breathing difficulties, dizziness, extreme swelling, or swelling around the face, throat, and eyes. If it’s you that’s experiencing the symptoms, and you’re alone, call 911 and stay on the line until they arrive.

Ticks

The recent tick explosion in many areas of the United States means that patients should also watch closely for tick bites after spending time outside. Investigate children, pets, and adults carefully each time they come into the house. An embedded tick is most likely to bury itself along the groin, the back of the neck, and in the hair, so be sure to check there, too.

If you do spot an embedded tick, use a pair of specialized tick tweezers to remove it. Wash the area and watch it carefully for the first seven days — a target-like rash or swelling could point to Lyme disease or other tick-borne illnesses.

 

5. Prevent Food Poisoning

Nothing will ruin your family reunion faster than food poisoning.

Surprisingly, this is one summer heat safety tip Americans often overlook. As we’re spending time outdoors, we have a tendency to assume as long as it’s in the cooler or not left out too long, it’s okay. That’s not true.

Tainted food at barbecues and picnics can make you seriously sick — think salmonella, e. Coli, giardia, norovirus, campylobacter and even listeria.

Some of these germs are inherent in certain foods, like salmonella, while others are spread from person-to-person as they handle the food.

Either way, increased summer humidity and temperatures increase the rate of bacteria growth —  meaning you have a higher risk of getting sick in the summer. That cooler full of snacks could very well make you sick if you’re not careful. Here are a few tips on how to lower your risk for foodbourne pathogens and stay healthy during the summer months.

  • Cook food well
  • Keep hot foods hot (about 60 degrees Celsius) and cold foods cold (under 4 degrees Celsius)
  • Avoid leaving foods sitting out in the sun, especially if they contain dairy products, meat, or eggs
  • Serve meals and then clean up within an hour
  • If you wish to provide snacks, stick to items like chips, crackers, cheese, and other relatively hardy items that don’t degrade quickly

Having a large gathering outside? Keep your hot foods hot with a buffet warmer and ensure that coolers contain ice at all times. Avoid foods that contain homemade mayonnaise, raw eggs (e.g. royal icing), raw fish, and rare meats (unless cooked on the spot).

 

The most important way to stay healthy this summer is to take care of yourself. As the sun goes down each summer day, take time to engage in basic self-care and relaxation. Stay hydrated, eat regularly, and — perhaps most importantly — know when it’s time to come out of the sun and get some rest.

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