Your Monthly Check-Up: Attacking Your Allergy Symptoms

Spring is in the air, but for some people, that can only mean one thing – the onset of allergy season. Also known as “hay fever,” allergies affect about 40 to 50 million people in the US, according to an article in “Healthy Living Made Simple” titled “Harnessing Hay Fever” by Dr. James L. Sublett.

Generally occurring anywhere from early spring to fall, allergies come with a host of unpleasant symptoms, including sneezing, itchy, watery eyes, runny nose, congestion and scratchy throat. These symptoms occur due to pollens from trees and grass, weeds and mold allergens, as well as household nuisances such as dust mites, animals and various vermin.

According to Dr. Sublett’s article, allergies are triggered as an immune system response to genetically predisposed allergens and can occur at any age. While it’s a myth that children can outgrow allergies, it is true that allergies can develop later in life after years of being allergy-free. If you are one of these late allergy bloomers, you may mistake your symptoms for the common cold, as they are similar. But, according to Dr. Sublett, a cold will start off pretty minor, peak at around day four and work its way through your system by about day seven to 10. Unfortunately, we’re all familiar with the common cold.

Managing allergy symptoms is like a 3-legged stool, according to Dr. Sublett – education about avoiding what you are allergic to, effective medications and allergy shots. Since only a small percentage of allergy sufferers find adequate relief from over-the-counter drugs, it’s best to schedule an appointment with an allergist or immunologist, especially if you suffer from moderate to severe allergy symptoms. Once a proper diagnosis is reached, the specialist can then recommend an appropriate course of treatment.

Whether your allergies are severe, mild or non-existent, improving the quality of your indoor air is a great step toward reducing allergy symptoms. Dr. Sublett outlines 10 things you can do right now to improve your air quality:

• No smoking inside the house
• Measure indoor humidity and keep it below 50 percent. Do not use vaporizers or humidifiers – in fact, you may need a dehumidifier. Vent fans in bathrooms help remove moisture and repair water leaks.
• Remove wall-to-wall carpet from bedroom. Use a central vacuum with HEPA filter regularly.
• Wear an N95 particulate mask when vacuuming, sweeping or doing yard work (CDC NIOSH-rated).
• Keep pets out of the bedroom and use a HEPA Air Cleaner with an adequate Clean Air Deliver Rate (CADR).
• Put mite-proof covers on your mattress and pillows and wash bedding weekly with hot water.
• Install a MERV11 or 12 disposable high-efficiency media filter in the furnace and AC system and change the filter every one to three months
• Leave a fan on to create “whole-house” air filtration
• Have your heating and AC units inspected and serviced every six months            
• Vent gas appliances and fireplaces to the outside and maintain regularly

With just a few simple household changes and a trip to the doctor, you can spend this allergy season breathing easier than ever before.  Read Dr. Sublett’s full article here and check out Hinda’s assortment of fans, HEPA vacuums and air purifiers! 

Your Monthly Check-Up: February is American Heart Month

With Valentine’s Day right around the corner, there’s no better time to celebrate American Heart Month than February. Heart disease in the US has reached epidemic proportions; it is now the leading cause of death for both men and women, according to the CDC. While about 715,000 people suffer a heart attack each year, only about 27 percent of people who recognized chest pain as a symptom could recognize other major symptoms.

The good news is that heart disease is both preventable and controllable. In her article “Reading the Signs” in the January/February issue of “Healthy Living Made Simple,” Dr. Joanne Foody outlines the warning signs, risk factors and ways to prevent heart disease in yourself and your loved ones.

“A heart attack usually occurs when a blood clot blocks the flow of blood through an artery that feeds blood to the heart, causing permanent damage to the heart muscle unless treated quickly,” Dr. Foody explains in the article. While the most common cause is atherosclerosis, other causes can include very low blood pressure, a tear in the heart artery, drug use or small blood clots or tumors that form elsewhere in the body and travel to the heart.

While severe chest pain is the most commonly associated symptom of a heart attack, there are other important symptoms that should not go overlooked. “Shortness of breath and pain that spreads to the shoulders, neck, arms or jaw,” are common especially for men. “Conversely, women often experience atypical heart attack symptoms such as nausea or vomiting, dizziness, fatigue, inability to sleep and breaking out in a cold sweat,” according to Dr. Foody.

However, she says that because every case is different and everyone experiences varying degrees of symptoms, it’s easy to ignore certain ones, like indigestion and fatigue. “The key is to listen to your body and seek immediate medical treatment if you experience symptoms of a heart attack,” she says.

But how do you know if you’re at risk in the first place? Factors such as high blood pressure, high cholesterol, diabetes, obesity and lack of exercise can all play into the potential for a heart attack. “Simply put, the more cardiovascular risk factors you have, the greater your risk,” Dr. Foody says. “The key is knowing your numbers and addressing any risk factors you may be living with to help prevent ever having a heart attack.”

Recognizing a heart attack early can greatly reduce long-term damage caused to the heart muscle. If you think you are having a heart attack, do not hesitate in calling 911 and take an aspirin to reduce blood clotting. If you see someone else having a heart attack, CPR can help deliver oxygen to the brain, even if it’s hands-only.

“It can’t be repeated enough: Always call 911 when you begin to have any symptoms of a heart attack,” says Dr. Foody. “Don’t be concerned about having a ‘false alarm’ or bothering others.” Heart attack survivors may suffer from damaged tissue resulting in abnormal heart rhythms. They are also at increased risk for future heart attacks.

Besides monitoring blood pressure, cholesterol and getting plenty of exercise, getting a good dose of omega-3 fatty acid can help protect you from heart disease. But you don’t have to get your omega-3s from fish oil alone anymore. Krill oil is relatively new and developed from a small crustacean. It is delivered as a phospholipid as opposed to the traditional triglyceride form. Early studies have indicated that the body may be able to utilize smaller amounts of the phospholipid krill oil to achieve the same results as triglyceride sources, according to the article.

Why not celebrate American Heart Month by getting your numbers checked and being proactive about one of the most important muscles in your body? You won’t regret it, and your family, friends and loved ones will thank you!

Read the full article here.

Your Monthly Check-Up: Feeling SAD?

For many of us, this winter came with a vengeance. Between the sub-zero temperatures of the polar vortex and the feet upon feet of snow, people living in the colder climates just can’t catch a break. Add to this the decreased daylight hours and you’ve got a recipe for SAD, or Seasonal Affective Disorder.

According to “Beating the Winter Blues” by Jill Metzler Patton in December 2013 issue of “Experience Life” magazine, up to one-third of people living in the US experience symptoms of SAD, including decreased mood and energy, feelings of depression or sadness or sleepiness/sleeplessness during the colder, darker months.

“For bodies originally designed to rise with the sun and retreat to caves at nightfall, the loss of daylight hours can throw internal rhythms out of whack,” Metzler Patton writes in her article. Our internal clocks are largely controlled by melatonin, the hormone that regulates our sleep-wake cycles and is made of the same molecule as serotonin, which promotes feelings of well-being.

Melatonin levels rise in the evening, but the longer winter nights cause the brain to release more melatonin at the expense of serotonin, as explained by psychiatrist Henry Emmons, MD, in the article. Reduced serotonin triggers mood-depleting feelings and behaviors. But there are ways to offset this.

One solution is to use a light box that emits 10,000 lux of full-spectrum light that mimics the sun and resets your body clock. “Bright light therapy is the fastest known established treatment for seasonal depression,” says psychologist Stephen Ilardi, PhD, in the article. Just 20 to 30 minutes in the morning hours and 15 to 20 minutes in the evening can help offset the effects of SAD.

Avoiding sweets is also a great way to feel better when the winter blues take hold, as simple carbs cause a surge of insulin that makes you feel good but doesn’t last. “Eating sugary foods erodes your resilience,” says Emmons, noting that simple carbs spike your blood sugar and lead to crashes. Instead, opt for complex carbs like legumes, beans and root vegetables that help keep your blood sugar stable.

Taking a combination of supplements can help keep the brain in balance, as well. Foods high in omega-3 fatty acids, such as salmon and walnuts, help the brain use serotonin more efficiently. Vitamin D3 can reduce inflammation and help elevate mood as the body makes less of it during the winter. And Vitamin B complex has been shown to be helpful in treating depression, according to Emmons.

A good workout is a great defense against the winter blues, though making it to the gym when temps plummet isn’t the easiest thing to do. According to Metzler Patton’s article, a 1999 study by Duke University shows that brisk exercise three times per week is as effective as drug therapy in alleviating symptoms of depression. An added bonus: losing weight and getting stronger with regular exercise!

Getting adequate restful sleep is important year-round but especially in the winter months when our body clocks are going haywire. Excessive sleeping, or hypersomnia, is a big facet of SAD, and Ilardi says, “There’s nothing wrong with sleeping nine hours a night” for the sleep-deprived. But more than quantity, the slow-wave, restorative sleep is what SAD-sufferers tend to lack in the winter.

Last but not least, practicing yoga and mindfulness can act as powerful antidepressants. “You can chemically change your brain through mindfulness,” Emmons states. “You have some say in what pathways you reinforce, what neural connections you’re firing and wiring.” Energizing yoga practices can help increase mental clarity and restore your energy during the cold, dark winter months.

Light therapy, nutrition, exercise, sleep and mindfulness are the remedies for helping you through the time of year that can be difficult for many people. Emmons says, “If you learn to pay attention to your body – how it’s starting to change and react to the season – you can listen to what it needs and respond.”

Read Metzler Patton’s full article here.

Worth a Re-Post: Tips for Staying on Track During the Holidays

We posted this last month as our "Your Monthly Check-Up" column for November, in advance of Thanksgiving.

But we're not out of the woods yet! With five shopping days left and the goodie-consumption in full-swing (at least here at Hinda), we though it might behoove everyone to re-post our tips and tricks for tackling the holiday feeding frenzy!

 So enjoy your favorites while being mindful, and have a safe and happy holiday season!

Your Monthly Check-Up: Tips for Staying on Track During the Holidays

The statistics are all over the board: one study says the average American gains seven to 10 pounds over the holidays; another claims five to seven. A third assures that these are exaggerated; that people only gain an average of one pound after the merriment is over. But we can be sure of this – the amount of salt, fat, sweets and food in general that we consume between Thanksgiving and New Year’s Eve is totally ramped up.

Well, fear not. Hinda is here to put your every holiday consumption worry and woe to rest in this month’s installment of “Your Monthly Check-Up.” Here we will outline a few tips and tricks to stay on track and avoid overdoing it come November 28. From planning ahead to portion control to post-pig-out exercise, consider this your cheat sheet to maintaining your weight and your health this holiday season.

In this month’s issue of Healthy Living Made Simple, a publication by Sam’s Club®, registered dietitian and nutritionist Jennifer McDaniel, MS, RDN, shares a variety of healthy baking substitutes, low-cal libations and portion control tips in her article “Holiday Eating Made Easy.”

As with most tough situations, the best defense is a good offense. “It’s all about being prepared,” says McDaniel, who is also a spokesperson for the Academy of Nutrition and Dietetics. “Prepare prior to the party, at the event and during the day after.”

Do this by eating extra-healthy breakfasts and lunches on days before you plan to attend an evening holiday gathering. Load up on fiber-rich fruit and protein-packed snacks like string cheese, almonds, yogurt or edamame. At about 100 calories for a snack portion, one of these healthy choices will tide you over until you get to your party. Once you arrive, McDaniel says to “survey the scene” before hitting the buffet and only choose the items you like the best. This way you can enjoy your favorite indulgences without overstuffing yourself with less-delicious options!

We are obviously kidding ourselves when we say that calories consumed during a holiday meal don’t count – when holiday season stretches for over a month, those calories sure add up! “One of the reasons it’s so easy to overeat at a party is because we have no clue how many calories we’ve consumed,” McDaniel says. Be proactive about your calorie intake by mindfully taking smaller portions – about 20 percent less than you think you might want – watching beverage calories and even sitting next to a slow eater. Also, staying hydrated throughout the season (and always) is never a bad idea.

Speaking of beverage calories, keep in mind that five ounces of wine, 12 ounces of light beer or 1.5 ounces of liquor all contain about 120 calories – and that’s before you start adding mixers. McDaniel offers some tips that let you enjoy your favorite holiday cocktails without consuming all the calories. Do you love wine? Why not try a wine spritzer by mixing half a glass of your favorite grape with club soda! Looking for something non-alcoholic? Make a cranberry crush by adding a splash of cranberry cocktail and frozen grapes to your club soda. Or make healthier hot chocolate by combining cocoa powder, skim milk, low-calorie sweetener and a dash of cinnamon and vanilla extract. All of the decadence, none of the guilt!

For those of you who have a sweet tooth, the holidays – when cookies, candy and chocolate abound – can be particularly challenging. McDaniel suggests making some swaps while baking to ensure that your treats turn out just as yummy sans unwanted calories.

For example, white flour can be swapped or cut with whole wheat flour, ground oats or almond meal for a dose of healthy. Replace sugar with honey or stevia. Get rid of that butter and oil and use applesauce, mashed banana or coconut oil. Use applesauce or flax meal to replace eggs. Carob chips or dark chocolate chunks stand in for chocolate chips and plain Greek yogurt tastes just like sour cream. Try a few of these swaps and we bet you – and your guests – won’t even notice the difference. (Editorial note: This blogger can attest to the validity of the applesauce and Greek yogurt swaps!)

Finally, as all good things must come to an end, so must your holiday revelry. After all, the holidays wouldn’t be so special if we ate and celebrated like that every month! “Avoid the ‘all or nothing’ philosophy,” says McDaniel. “Even if you overeat one night, the whole weekend doesn’t have to be a diet bust.” She suggests getting up the next morning, going for a walk and eating a healthy breakfast to start getting yourself back on track.

“Don’t beat yourself up over one overindulgent event,” she says. You’ll ruin all the memories of the delicious food and fun with friends and family if you’re down on yourself the next day. It’s the holidays! We all overdo it! The point is it doesn’t have to derail all the dieting good you’ve done for yourself earlier in the year.

Enjoy yourself, take care of your health and have a happy holiday season!

Your Monthly Check-Up: Vital Nutrients

Do you feel like something’s missing? Something important that you can’t quite put your finger on? Maybe a little vitamin D, iron or omega-3 fatty acids? What’s that? You don’t know if you’re missing any of these vital nutrients? Then keep reading.

One of the problems with nutrition in America is that people are getting plenty to eat; they’re just not eating enough of the right things. “Heavily processed foods full of refined flours and processed sugars provide plenty of calories but not a lot of nutrients,” says nutrition expert Alan Gaby, MD, quoted in the article “When Nutrients Go Missing” by Matthew Kadey, MSc, RD in October’s issue of “EXPERIENCE L!FE” magazine. “In essence, we are overfed but undernourished.”

In his article, Kadey points to five essential nutrients that are going missing from the American diet. Not only do these nutrients provide life-sustaining benefits and prevent health problems, but serious symptoms can potentially arise if the body becomes deficient. These nutrients, in alphabetical order, are iron, magnesium, omega-3 fatty acids, vitamin D and vitamin E.

Iron

The function of iron is to help red blood cells transport oxygen from the lungs throughout the body – kind of important, right? An iron deficiency causes anemia, brittle nails, swelling or soreness of the tongue, frequent infections and affects memory and attention. Heavy menstruation, too much processed food, not enough red meat and sometimes endurance sports can all cause iron deficiency.

Magnesium

Eating a lot of processed grub? Then you’re probably short on this nutrient, which comes from plant-based whole foods. Each and every one of your cells needs magnesium for energy production and performing many other chemical reactions. A deficiency in magnesium may “exacerbate inflammation, which can set the stage for cancer, stroke and even type 2 diabetes,” according to Kadey’s article.

Omega-3 Fatty Acids

Many Americans are conditioned to steer clear of the word “fat,” but this is one you actually want to have in your body. Omega-3 helps with inflammation, which can “lower your chances for depression and dementia, reduce cancer and diabetes risk and improve joint health,” as stated in the article. Omega-3s come from fatty fish like wild salmon, sardines and mackerel, as well as grass-fed meats.

Vitamin D

According to Michael Wald, PhD, ND, an expert source Kadey quotes in his article, vitamin D is “necessary for every single cell of every single tissue in the body to work optimally.” Vitamin D acts more like a hormone than a vitamin and helps the body absorb calcium. The biggest source of D is from the sun, which is probably why three-quarters of Americans are deficient, so get out there!

Vitamin E

Found in nuts, seeds, olive oil, avocados, whole grains and dark leafy greens, vitamin E is an antioxidant and an enemy of bacteria and viruses that helps maintain your immune system and assists in the development of red blood cells. Though deficiency is rare, steering clear of processed foods wouldn’t hurt. Also, try to get enough sleep and avoid excess sugar and environment pollution.

While your best bet is to acquire these nutrients through their whole food source, sometimes this just isn’t possible, in which case supplements for all of these nutrients are generally widely available. Get all the facts by reading the “EXPERIENCE L!FE” article in its entirety here.

Your Monthly Check-Up: September is National Ovarian Cancer Awareness Month

Each year, over 22,000 women are diagnosed with ovarian cancer. In 2013, approximately 14,230 women in the US will die from ovarian cancer. Known as a “silent” killer, ovarian cancer often shows no symptoms until it has entered its advanced stages when not much can be done.

Ovarian cancer is very treatable if detected early enough; however, it often goes untreated for long periods of time due to lack of or confusing symptoms or misdiagnosis. During September and all year, it is important to be aware of the symptoms of the disease that kills more women than other female reproductive cancers and what can be done to reduce women’s risk as much as possible.

If you experience any of the following symptoms for longer than two to three weeks, even if you think it’s minor, be sure to see your doctor to rule out ovarian cancer:

• Gas or bloating, a feeling of fullness in the pelvis
• Frequent or urgent urination
• Nausea, indigestion, constipation, diarrhea
• Menstrual disorders or abnormal pain or discomfort
• Pain in the lower abdomen
• Abnormal bleeding
• Weight gain or loss
• Unexplained back pain that gets worse 

The five-year survival rate is more than 93 percent if ovarian cancer is detected early enough. Get to know your body and pay attention to what it’s telling you. Don’t ignore the signs no matter how “minor” you believe they are. And follow these simple tips to stay healthy and reduce your risk of ovarian and other types of cancers and serious diseases: 

• Adopt healthy eating habits; limit sugary, starchy and overly processed foods
• Get plenty of sleep and relaxation
• Don’t smoke
• Minimize your alcohol consumption
• Get regular exercise

Since the signs aren’t crystal clear, it is important to get the word out about this deadly but treatable cancer. During September and all year long, wear teal to show your support and raise awareness about ovarian cancer.