Avoiding Spring Allergies

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Presented by TP Mechanical | Provided by HORAN

Allergy season is already upon us in certain parts of the United States, and unseasonably warm weather is partially at fault. Weather patterns related to El Nino have caused plants to bloom earlier than normal, and the combination of blooming flowers, pollen in the air and warmer temperatures is a nightmare for allergy sufferers.

Keep the following tips in mind if you are affected by seasonal allergies when spring arrives in your area:

  • Take off your shoes as soon as you get home and leave them by the door. This will reduce the number of pollutants inside your home.
  • Take a shower before you go to bed. This helps you avoid taking mold or pollen to bed with you.
  • Avoid going outdoors when the pollen count is high, which is typically during hot, dry and windy days.
  • Do some spring cleaning. Dust accumulated indoors over the course of the winter can sometimes be worse than outdoor allergies.

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3 Diets to Help You Follow the New Dietary Guidelines

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The new 2015-2020 federal dietary guidelines focus on the prevention of diet-related chronic diseases instead of just weight management alone. Here are three suggested diets designed around the guidelines to help make them more user-friendly:

  • Healthy American Diet: A healthier version of what people in the United States typically consume, it suggests 2.5 cups of vegetables, 2 cups of fruit, 6 ounces of grain, 3 cups of dairy and 5.5 ounces of protein daily.
  • Mediterranean Diet: Heavy on protein and fruits while light on dairy, this diet suggests 6.5 ounces of protein, 2.5 cups of fruit and 2 cups of dairy daily. Like the American diet, it also suggests 2.5 cups of vegetables and 6 ounces of grain daily.
  • Vegetarian Diet: This diet only suggests 3.5 ounces of protein daily. To replace meat and seafood, it prescribes 7 ounces of nuts and seeds, as well as 8 ounces of tofu and other soy products. It also recommends 2.5 cups of vegetables, 2 cups of fruit and 6.5 ounces of grain.

*Above examples are based on a 2,000 calorie diet.

Diet-Guidelines

Lead Water Poisoning

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Presented by TP Mechanical | Provided by HORAN

Although lead-based paint and dust in older buildings are the most common sources of lead poisoning, drinking water is sometimes a source as well. This is mostly due to old, corroded pipes.

High levels of lead in the bloodstream can cause serious health effects, especially in children under the age of 6. Symptoms of lead poisoning in children include developmental delay, learning difficulties, irritability, weight loss, fatigue, abdominal pain, vomiting, constipation and hearing loss.

Since you can’t see, smell or taste lead in water, the only way to detect it is to have the water tested. If your home is served by public water systems, your local water authority should be able to provide this information. You can also use an at-home lead-testing kit.

If your tap water’s lead levels exceed 15 ppb, you can possibly reduce the threat of lead poisoning by doing the following:

  • Run cold water for at least a minute before using or drinking it.
  • Do not use hot tap water for drinking and cooking, since hot water draws lead from the corroded pipes. Instead, use cold tap water and heat it on the stove.
  • Invest in a home water filtration system that reduces the amount of lead in your water.
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2016 Zywave, Inc. All rights reserved.

Zika: What You Should Know

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Presented by TP Mechanical | Provided by HORAN

A relatively new virus is prompting worldwide concern because of how quickly it is spreading across the globe. Also alarming is its connection to microcephaly, a neurological birth disorder. Transmitted by the aggressive Aedes aegypti mosquito, the Zika virus is rare because it can infect the fetuses of pregnant women who have the virus.

Symptoms of Zika are generally mild and include headaches, fever, rash and sometimes conjunctivitis (pink eye). Most people don’t even realize that they have been infected by the virus, which is why it is such a concern for pregnant women.

The Zika virus has spread to more than 20 countries since May of 2015. The Centers for Disease Control and Prevention (CDC) is warning pregnant women against travel to any affected areas. Furthermore, health officials in several of those countries are telling female citizens to avoid becoming pregnant, in some cases, for up to two years. Several states have confirmed the virus in individuals who traveled to areas where the virus is circulating.

Researchers are working to create a Zika vaccine. Until then, the best method of prevention is to avoid travel to areas with active infestations. If you do travel to one of these areas, be sure to wear mosquito repellent and thick clothing that covers as much of your body as possible. Unlike most mosquitos, the type that carries Zika is most active during the daytime hours until dusk, and it also prefers to be indoors. This makes it very important to use screen doors and windows and to stay in air-conditioned hotels when possible.

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Health Benefits of Oatmeal

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Presented by TP Mechanical | Provided by HORAN

© 2015 Zywave, Inc. All rights reserved.

October 29 is Oatmeal Day, and fall is the perfect season to enjoy this healthy grain. Oatmeal is high in soluble fiber, which regulates blood sugar and slows digestion. Not all oats are created equal, though. The level at which oatmeal is processed impacts its fiber content and health benefits. Consider the following types of oats:

  • Steel-cut oats are minimally processed and chopped by steel cutters to retain the entire oat grain and oat bran.
  • Rolled (or old fashioned) oats are de-hulled, then steamed to shorten cooking time.
  • Instant oats are similar to rolled oats but are steamed for longer and often contain flavoring or sweeteners.

A half cup of oatmeal each day is all you need to reap its benefits.

Popular Oatmeal Additions

Oatmeal offers many health benefits on its own, but you can make it even healthier and more delicious by adding a few extra ingredients to your bowl. Here are some popular oatmeal additions.

Sleep and Your Health

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Presented by TP Mechanical | Provided by HORAN

Many people fall short of the recommended seven to nine hours of sleep per night. With busy schedules, it may be tempting to stay up late, but sleep is an important factor in overall health. A good night’s sleep allows bodies to rest, repair cells and fight off illness.

The body undergoes certain changes during sleep. Heart rate and breathing slow, body temperature drops, and yet the brain remains incredibly active. In fact, sometimes the brain is even more active during REM sleep (a state of deep sleep usually associated with dreaming) than it is during the normal waking state.

Insufficient sleep can cause many negative side effects, including drowsiness, loss of productivity and impaired judgment. In addition, losing sleep can affect mood and increase the risk of accidents and injury. Long-term side effects of not getting enough sleep include weight gain, obesity, cardiovascular disease and diabetes.

Your lifestyle, your schedule and stress can affect how much sleep you get each night. However, if you are having trouble sleeping, there are several steps you can take:

  • Stick to a schedule to help regulate your body’s internal clock.
  • Exercise.
  • Avoid caffeine, alcohol and nicotine.
  • Establish a relaxing bedtime routine, such as reading.
  • Keep the TV out of your room as bright light can interfere with your natural sleep cycle.
  • Have comfortable bedding and pillows.
  • Keep your bedroom temperature between 60 and 67 degrees.

Getting enough sleep will boost your immune system and help you stay alert and productive throughout the day. With cold and flu season just around the corner, it’s now more important than ever to make sleep a priority.

Monitor Physical Activity with a Fitness Tracker

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Wearable technology fitness trackers are becoming more popular as people make an effort to lead active lifestyles.

A fitness tracker is a wearable device that tracks physical activity throughout the day. Most models are worn around the wrist, and they range in appearance from a simple wristband to a stylish watch. Fitness trackers can count steps, monitor heart rate, add up calories and even track sleep. A number of options are available to accommodate a wide variety of budgets and fitness goals.

A fitness tracker can be especially useful for monitoring progress with a new exercise routine or weight loss program. Wearing a fitness tracker to monitor your physical activity can help motivate you to be more active and reach your fitness goals.

Understanding Food Expiration Dates

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Did you know that the Food and Drug Administration (FDA) does not regulate food expiration dates? And, several different types of expiration dates appear on food products, which can add to the confusion about how long food is safe to eat. Some commonly used food label dates include:

  • “Sell By” Date: This date indicates how long a food product should be displayed on store shelves.
  • “Use By”/”Best if Used By” Date: Manufacturers use this date to indicate how long a food product will maintain its optimal taste and texture.
  • Expiration Date: This date indicates how long a food product is safe to eat.

Blood Pressure Readings Demystified

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Although most people have their blood pressure measured at the doctor’s office once a year, many people aren’t sure what the numbers mean in relation to their overall health. However, blood pressure readings are easy to understand
if you know the blood pressure basics.

A blood pressure reading consists of the measurements of two kinds of blood pressure: systolic pressure, which is the pressure in your arteries when your heart muscle contracts, and diastolic pressure, which is the pressure in your blood when your heart rests between beats. These two types of pressure are measured in millimeters of mercury (mm Hg). A blood pressure measurement has systolic pressure listed first and diastolic pressure listed second.

A blood pressure reading of 120/80 mm Hg is considered normal. But, even if you have normal blood pressure, it is important to take preventive measures in order to decrease your risk of developing problems in the future. Typically, systolic pressure tends to rise once you are over 50. The best course of action at any age is to maintain a healthy weight through a nutritious diet and an active lifestyle.

There may be cause for concern if your systolic measurement is between 120 and 139 mm Hg, or if your diastolic measurement is between 80 and 89 mm Hg. While these levels are not considered high, you may have prehypertension—which is a sign that you may need to adopt healthier habits.

A blood pressure reading of 140/90 mm Hg is considered high. Generally, if you have high blood pressure, you may also be diagnosed with hypertension. Hypertension significantly increases your chances of heart disease and stroke. Depending on which stage of hypertension you are in, your doctor may prescribe medication in addition to asking you to lose weight and adopt a healthier lifestyle.

Fruit and Veggie Month is Here

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Presented by TP Mechanical | Provided by HORAN

September is fruit and veggie month, so now is the perfect time to examine your fruit and veggie intake. Most people are unsure of how many fruits and vegetables they should consume each day or are confused by specific serving sizes. How do you know whether you and your family are getting enough fruits and veggies?

The U.S. Department of Agriculture’s MyPlate graphic is designed to help people choose the proper portion sizes for each food group at mealtimes. According to MyPlate guidelines, you should fill up half of your plate with fruits and vegetables at each meal. Making fruits and veggies the focal point of your plate will ensure that you and your family are eating healthier and consuming as many fruits and veggies as possible each day.