NurseKeith's Corner

With the New Year of 2010 only hours away from its auspicious beginning, it's a very good time to review the state of one's health and how to move forward towards optimal health.

Oftentimes, New Year's Day brings us to a place of making resolutions about how we will live better in the coming year. We repent our indiscretions, promise to join the gym, avoid sugar, quit drinking alcohol, quit smoking, and lose ten pounds by summer. Resolutions are all well and good, but we often lose our momentum---and our resolve---several days or weeks after our resolutions are made. So, how can we make resolutions and make them stick? That is an age-old question.

In terms of making resolutions about your health, the first thing to examine are the practices that are working, and then focus on the positive aspects of your health. What's working? What are you proud of? What choices or changes did you make in the previous year that served you and your health? Focusing on your achievements begins your new year on a positive note, taking into consideration the forward movement and successes that you can think about, recognize and celebrate.

Once you have identified that practices and choices that have worked for you, think about how you can you sustain them, enlarge them, and further ingrain them in your consciousness and daily life. What can you do to make those practices a solid part of your daily or weekly routine, cementing them more deeply into your very way of being. Building on success, you further encourage yourself towards even more success.

When it comes to that which has been less than successful, be gentle with yourself, and be certain to set goals that are attainable. All too often, people set goals and make resolutions that are simply not sustainable, and when those resolutions fail, people simply give up on themselves, feeling like failures who just can't make the grade.

So, instead of resolving to go the gym seven days a week, resolve to go three days a week. Instead of resolving to stop drinking coffee completely, decide to cut down to one cup a day for three months and then reevaluate. Rather than announce that you will get eight hours of sleep every night no matter what, set a modest goal of 7 to 8 hours, leaving yourself wiggle room for times when it is simply not possible. You get the idea.

Resolutions are all well and good, and we are all apt to make them when the New Year begins and old year wanes. Setting attainable goals is the key, so when you're making those resolutions, be sure to make them with success in mind, and set the stage for a healthy New Year!

Whether you have a chronic respiratory condition or not, you must exercise great caution when fueling up at a gasoline station or spending time in any area where you might be exposed to gasoline fumes. Exposure to these fumes can cause eye irritation, rashes, coughing, shortness of breath, weakness and numbness in the arms and legs, nausea and vomiting, dizziness, a rapid heart rate, unconsciousness, confusion, restlessness, and even coma. Staggering gait, confusion, and slurred speech are also signs of acute exposure. Gasoline, kerosene, lighter fluid, natural gas, propane and other such combustible liquids are volatile, dangerous, and potentially lethal if inhaled while in an enclosed space, and those with respiratory illness must be very cautious when exposed to such materials. Some individuals can find diesel vapors even more irritating that regular gasoline, so if you have a diesel vehicle or tend to be in places where diesel trucks operate, be sure to utilize ventilation and other safety precautions in order to protect yourself from excessive exposure. If you or a loved one is exposed to these fumes and feels symptomatic, remove that person to fresh air as soon as possible. Keep children away from such fumes, and also protect the elderly and infirm from inhaling these potentially life-threatening irritants. If exposure has occurred and symptoms continue, medical treatment should be sought immediately. And for those with underlying respiratory illnesses, timely treatment of volatile fume inhalation can be a matter of life and death.

According to some reports, the average infant needs 16 hours of sleep, while a teenager needs about 9 hours per night. By the time we're adults, most of us need 7 to 8 hours per night, although some people function well with as little as 5 or 6 hours per night.

If you are chronically sleep deprived, your body can actually build up a "sleep debt" in which your body will suffer for the loss and try to make up for it as best it can. And while you can continue to function relatively well when sleep deprived, you may or may not notice that your mental acuity, concentration, memory, and ability to focus can indeed be compromised.

Other symptoms of sleep deprivation can include depression, a weakened immune system, decreased hand-eye coordination, and an increased perception of pain.

If you find that you are chronically tired and often not getting sufficient sleep, bear in mind that a chronic sleep debt can lead to many negative consequences. Sleep is very important for mental health, physical health and emotional stability, and getting enough sleep is essential for children, teenagers and adults alike.

At this time of year when the immune system is challenged by overindulgence in food and drink, frequent socializing, cold weather, flu season, and other factors, getting enough sleep is an important tool for self care and the prevention of illness. Make sure that you and your family are getting enough sleep, and your health will benefit greatly on many levels.

If you are hosting friends and family for the holidays, we all know that it can be one big sugar festival from Thanksgiving to New Years Day. The fact is, we all generally indulge more during the holidays, but that indulgence can lead to problems for many of us, the least of which is weight gain and a feeling that we could have chosen differently.

So, when shopping for snacks, treats and desserts for your holiday festivities, take into consideration that many guests, while desirous of binging on sweets, may actually appreciate having some alternatives to choose from in order to decrease their "sugar load" at this sugary time of year.

Here are some suggestions for alternatives to the usual sweet suspects found in American homes at holiday time.

Dried fruit: while this may sound incredibly boring, many people actually like to snack on dried fruit in order to assuage their craving for sweets, so consider picking some up at the store. Try dates, figs, raisins, prunes, mango, pineapple and banana. However, a word of caution: many dried fruits are sweetened with sugar, so you'll have to shop around and read labels in order to find those that are not. Also, try to go with organic when you can, or at least the kind without sulfur added as a preservative.

Fresh fruit: there's nothing like a bowl of clementines to get people munching on fruit. Grapes, baked apples and other fresh fruits are often welcome.

Fruit juices: for those eschewing alcohol, sparkling cider or apple cider mixed with club soda can be a nice alternative.

Nuts and trail mix: many people associate the holidays with fresh walnuts, pecans and almonds, so having these on hand can be a great way for people to get a little extra protein and avoid sweets if they care to.

Be creative: your guests may be delighted when you offer alternatives to the usual bowls of chocolate and candy on your living room coffee table. Then again, some may be disappointed, so you may want to mix it up and make sure those with a sweet tooth do not go home grumbling! Still, helping your friends and family to avoid a sugar coma while visiting your home for the holidays is certainly a gift that keeps on giving.

Overall, you want to think about what you offer to your guests, keep the offerings diverse and interesting, and make healthy choices when you shop whenever possible. Still, enjoy the holidays, eat and drink well, make merry with your friends and family, and make 2010 the healthiest year of all!

If you have gastroesophageal reflux disease (GERD), keeping your symptoms under control is very important. While reflux and indigestion can be annoying and inconvenient, not following dietary guidelines and medical advice can lead to complications---even cancer---down the road. When stomach acid is regurgitated into the esophagus, cellular changes can occur as increasing amounts of damage is done to the lining of the esophagus. So, taking appropriate medication and following your doctor's advice is very important when you have been diagnosed with reflux disease.

One of the most important things that you can do when you have reflux is to refrain from eating within three hours of going to bed. This allows your stomach to empty and acid production to decrease. Then, when you lie down, no acid or undigested food can reflux back into your esophagus as you sleep. Similarly, don't lie down at any time of day after eating. If you are having reflux during the night, elevate the head of your bed six inches using a few bricks or a piece of wood.

Eat smaller meals to decrease stomach acid production. Large meals cause production of large amounts of acid which can lead to symptoms.

Avoid fatty foods, mint, caffeine, alcohol, greasy foods, citrus, spicy foods, mints, and tomato-based foods. Many of these substances increase stomach acid production.

Be careful when taking over-the-counter antacids which can lead to increased acid production if taken in excess.

Losing weight and quitting smoking are two other important things that you can do to decrease your symptoms and improve your overall health. 

Taken together, all of these strategies can significantly decrease your symptoms of reflux disease. If you are able to control your symptoms with these simple measures, you may be able to postpone the need for prescription medications. However, if your symptoms are not well controlled at home, do not hesitate to seek medical treatment. Medications for GERD are relatively benign and have few side effects, so see your doctor if you cannot control it yourself. Take care of your esophagus and stomach, eat well, exercise, avoid foods that make you feel worse, and your reflux will lose its power to control you and decrease your quality of life!

If you have heart disease, a family history of heart disease, or are at risk of heart disease, avoiding trans fats is a very good idea, and hydrogenated fats are a very significant source of trans fats in the American diet. 

Negative ions are invisible molecules that we inhale when we find ourselves in certain environments. These molecules are tasteless and odorless, but they can have profound influence on our mood and well-being.

When we are in the mountains, sitting by a waterfall, a rushing stream or the ocean, we actually breathe in these negative ions as we enjoy our surroundings. Some scientists have even documented that a lightness of mood following a springtime thunderstorm may be related to the presence of negative ions.

When these molecules enter our bloodstream, there is evidence that they cause biochemical reactions that increase levels of the mood chemical serotonin. Serotonin is a key chemical that helps to decrease depression, relieve stress, and boost our daytime energy, and taking in these molecules on a regular basis can truly improve your health.

Negative ions are said to increase energy, increase the flow of oxygen to the brain, decrease drowsiness, and improve concentration and alertness. And for those of us who are especially sensitive to them, negative ions can cause an instant positive reaction with the simple act of opening the window and breathing in the morning air!

While retail negative ion generators may not always work as advertised, nature certainly provides the goods, and perhaps the clinical use of negative ions in a therapeutic setting may take hold as the science becomes more clear.

If you suffer from depression, anxiety or chronic fatigue, it may be encouraging to know that sitting by a body of water, walking on a windy day, or simply breathing in the cool, humid morning air may help to improve your mood and your health without an financial output on your part. So, go to the beach, visit a waterfall, walk in the wind, open a window, and let those negative ions into your life!

Here in NurseKeith's Corner, I have previously discussed the health risks associated with air fresheners and scented products. Today I would like to focus specifically on air fresheners used in cars.

When you sit in your car, you are sitting in a very enclosed space, breathing in recirculated air every few seconds. If you have an air freshener hanging from your rear-view mirror, it is important to know that many widely used car air fresheners have been found through scientific testing to contain ingredients that are harmful to your health.

Many car air fresheners contain pthalates, chemicals that are known carcinogens and are widely used in plastics and other products. Air fresheners also contain ethylene-based glycol ethers, a substance classified by the EPA as hazardous air pollutants. Formaldehyde, terpenes, petrochemicals, and p-dichlorobenzene can all also be found in most common air fresheners, and these may result in respiratory symptoms, birth defects and other negative health outcomes.

If you or your family live with asthma, allergies or other respiratory conditions, it is important to be aware of what pollutants and irritants are present in your environment. Many of these pollutants and irritants can be found in products that we purchase without realizing their potential to harm us. Many Americans have taken to using chemical air fresheners in their cars, and it can be agonizing to imagine how many people are unnecessarily damaging their health every day by breathing in these harmful irritants, especially when these exposures could be so easily avoided.

The next time you get into your car, take a close look at that Christmas tree air freshener hanging from your rear-view mirror and consider how it may be effecting your health or the health of your children or passengers. Perhaps you'll send it to the trash where it belongs, and choose fresh air instead!

In many cultures, the coconut tree has long been called "the tree of life" due to the many health benefits derived from coconut milk and meat.

Although relatively high in fat, coconut milk is actually made up of short- and medium-chain fatty acids that are easy to digest and are quickly turned into energy rather than stored as fat. Therefore, some feel that coconut milk can actually assist with weight loss.

A portion of the medium-chain fatty acids in coconut milk are composed of lauric acid, which is said to have anti-viral, anti-bacterial, anti-microbial and anti-fungal properties.

Coconut milk can help boost the immune system and fight off illness and disease, and it is also a non-dairy vegan drink that also happens to be gluten-free and soy-free. There is also some evidence that coconut can help reduce the risk of heart disease, stroke, cancer, osteoporosis, diabetes, digestive problems, skin cancer and blemishes, although not all of these claims have been fully substantiated.

Lastly, coconut milk has a nutritional profile including calcium, vitamin A, magnesium, vitamin D and vitamin B12.

Over all, coconut milk is an excellent addition to a heart-healthy diet, and if you have any concerns about adding it to your diet, be sure to consult your medical provider.

Tahini is a paste that is made from crushed sesame seeds. Less thick than most butters, sesame tahini usually comes in two forms---hulled and unhulled. Hulled tahini does not contain the entire seed, thus it contains less calcium, protein and vitamins than the unhulled variety. Unhulled tahini contains the entire sesame seed and is packed with nutritional value but can sometimes be slightly bitter in taste.

Sesame tahini is a great source of calcium, protein, vitamin E and B vitamins, as well as essential fatty acids that aid in keeping skin young and healthy. Tahini does indeed contain sesame oil, but this highly beneficial oil is unsaturated and heart healthy in moderation.

Tahini is one of the main ingredients in hummus, a Middle Eastern dish that is quite popular in mainstream grocery stores. Hummus contains chick peas, tahini, lemon, garlic, olive oil and salt, and is an excellent source of vegetarian protein and calcium. If you would like to make hummus yourself, try the following recipe:

1 can organic chick peas
1/4 to 1/2 cup tahini
1/4 cup olive oil
several cloves of garlic
1/2 to 1 cup lemon juice
salt to taste

Enjoy! 

In many cultures and folk traditions, it is frequently advised to increase the intake of warming foods during the cold winter months. In Chinese Medicine, the body's subtle energy---known as "Chi" or "Qi" can be depleted by the cold, and certain foods will be recommended to increase Chi and strengthen the system for winter. Even in other traditions, warming winter foods are a normal part of folk medicine and healing.

Mustard, ginger and cayenne are three herbs that are highly esteemed for their warming powers. You can cook with these three powerhouse herbs, and some people will even add a tablespoon of this mixture to a bath when suffering from a cold or fever.

Ginger is also a powerful warmer that can clear nasal and sinus passages, soothe the stomach, and generally warm things up, whether in powdered form, as a tea, or chopped and added to foods in raw or cooked form.

You can add a pinch of cayenne pepper on its own to tea, soups and other foods to spice things up. Some people feel cayenne can also aid in digestion and clear the sinuses!

Oats, root vegetables, horseradish, and deep orange foods like yams, carrots and sweet potatoes are also viewed as foods that are warming, not to mention generally spicy foods like Mexican food, Tabasco, and other traditional spicy foods.

Aside from warming foods, practitioners of Chinese medicine may also recommend wearing extra layers over the kidneys and low back in order to protect the body from excessive heat loss, as well as keeping the head, ankles and wrists covered and warm.

Keeping warm in the winter is quite important for many aspects of health, and the above recommendations are only a small sample of the many foods and practices recommended for staying warm and healthy in the winter. If you have something you like to eat, drink or practice in order to keep warm, please share it with us! We'd like to hear it!