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Headache - Maybe proof your home is reason

Monday, May 7, 2012 0 comments

Home sweet home
The place where you can put up your feet, relax, and...get a headache? Even those who aren’t especially prone to pain can be susceptible to the triggers that hole up in your house.

Thankfully, you (and your head) don’t have to be held hostage: "You can considerably cut down on the number of headaches you get by controlling factors such as the lighting and smells," says neurologist Brian Grosberg, MD.

Here, four simple ways to turn your abode into a headache-free zone.

1.Lower the lights
If you’re one of the 30 million Americans who get migraines, overly bright lights at home can be a big problem. The brains of folks who suffer from these intense headaches are often extra sensitive to sensory input, and the glaring lightfrom bulbs or even sunlight can cause head-splitting pain, explains Deborah Friedman, MD, a neurologist at the University of Texas Southwestern Medical Center.

The flickering quality of fluorescent lights can likewise bring on pain, adds Peter Goadsby, MD, director of the Headache Center at the University of California–San Francisco.
The fix
While there’s no perfect lightbulb option, dim incandescent bulbs (the lower the wattage, the better) are generally preferable to halogens and fluorescents because they emit a steadier, more muted light.

Install dimmers so you can darken a room when you feel a headache coming on, Dr. Goadsby advises. And hang blinds or shades to shield you from any streaming sunlight.
2.Ditch hidden allergens
More than half of all homes have six or more detectable allergens inside, research shows. If you suffer from allergies, those sniffle-and-sneeze triggers can lead to headaches, too.

Why? Irritants such as dust mites (microscopic creatures found in house dust), dander, and mold "inflame the nasal passages, which releases a pain-signaling chemical that can trigger a headache," Dr. Grosberg explains. Also, allergy-related congestion can cause a painful buildup of pressure in your nasal passages and sinuses.
The fix
Invest in a quality vacuum and an air purifier with HEPA filters, says Jonathan Bernstein, MD, an allergist at the University of Cincinnati. HEPA filters can remove up to 99% of airborne allergens like cat dander.

Regularly run a dehumidifier to keep your home’s humidity levels between 30% and 50%, a dry zone at which dust mites and mold are less likely to thrive.

Launder bedding weekly in hot water, and slip microfiber allergen-blocking encasements over your pillows, mattress, and box spring, advises Jackie Eghrari-Sabet, MD, an allergist in Gaithersburg, Maryland.
3.Eliminate strong smells
Believe it or not, the air quality inside most of our homes is worse than it is outside—levels of about a dozen common pollutants such as formaldehyde are two to five times higher indoors, largely because of inadequate ventilation.

Masking odors with scented candles and air fresheners often makes matters worse, as many of these products contain the same volatile organic compounds (VOCs) that are in paint fumes and floor varnish, according to new research. Intense aromas of any kind irritate the trigeminal nerve, which runs from your nose to your brain and is responsible for most headaches, Dr. Goadsby explains.
The fix
Crack your windows regularly, choose unscented, nontoxic cleaners, and trash products that are a few years old—their containers can begin to leak, emitting a stink, Dr. Grosberg says.

Pick low-VOC paints and avoid buying furniture made from particleboard, because it may release the VOC formaldehyde. If you have smells you can’t control (like cigarette smoke coming from a neighbor’s condo), use an air purifier with a carbon filter, which cuts down on headache-causing odors.
4. Control your glowing gadgets
The super bright screens of some glowing gizmos (laptops, tablets) carry the same hazards as bright lights—their white glow can overstimulate the brain, Dr. Friedman says. Also, sitting at the counter or on the sofa hunched over your iPhone or laptop may bring on muscle-related throbbing.

"Having bad posture while you use electronics can crunch the neck muscles, sending pain signals up into the brain, triggering a headache," Dr. Friedman explains.
The fix
Adjust the brightness setting on your gadgets so they don’t bother you, and get a glare-reducing filter for your monitor.

Settle into a seat with good back support and make sure your laptop or e-reader is at eye level, advises Alan Hedge, PhD, director of the Cornell Human Factors and Ergonomics Research Laboratory in Ithaca, New York.

One final tip: "Taking a break every 20 minutes will loosen up the muscles," adds Hedge, "and dramatically reduce the likelihood of getting a headache."

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Let's Say Goodbye to Stress

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Starting right now, how to let go of tension and grab more joy from life—every single day.

At the risk of sounding immodest, I get a lot done. On any given day, I work, exercise, send and receive several hundred emails, and drive my kids, it seems, across the country and back. Most of the time I don't walk around feeling stressed about my load, but sometimes it feels like life is one giant blur of frantic activity. And while I have beautiful rose bushes in front of my home, I can't remember the last time I stopped to smell them.

You and I can chill out and get more delight out of life. "It's about balance". Yes, we need tools to deal with stress, but it's also important to look at how we can intensify the good. That's because when you do, even the busiest days can feel full and happy, not frazzled. Turn the page for some simple techniques to boost your joy.



Stress-proof yourself

What if we told you that you have the power to stop stress before it even starts? That's precisely what a report recently published in Scientific American suggests. "It turns out that there is only a tenuous relationship between stressors—the things that cause us to feel anxiety—and stress, or our response to them," says the report's author Robert Epstein, PhD, founder and director emeritus of the Cambridge Center for Behavioral Studies in Massachusetts. "This is good news because it implies that with the right training and preparation, we might be able to face any stressor with calm composure. The idea is to 'immunize' yourself against them." To do it:

• Sweat to protect. 
We know exercise reduces stress in the moment and for a period afterward, but new research from Princeton University suggests that working out may actually build new super brain cells that are more resistant to stressors. That means hitting the gym now could help keep you smiling no matter what problems pile on later.

• Relive what's good. 
When a friend asks you how you're doing, resist the temptation to download that awful commute; instead, try to recall something pleasant, like the great deal you just scored on a new dress. Recounting stressful events actually makes us—and our bodies—stressed. "When you share a positive memory instead, that can put the brakes on those damaging effects," says Christine Carter, PhD, a sociologist at the University of California—Berkeley's Greater Good Science Center.

• Take a joy break. 
When we're crazy-busy, our natural inclination is to cut back on pleasurable activities—as if fun is a luxury. However, research suggests that this is a mistake. One study found that people who engaged in enjoyable leisure activities had lower blood pressure and cortisol scores (two measures of stress) than those who didn't. They were also more resilient in the face of stressful life events. You might not be able to grab your knitting needles in the middle of a hectic day, but you can head out for a short walk or call a friend for a chat—whatever gives you a quick lift.

(Source: Health.com)

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Little Ways to Lose Big Pounds

Thursday, May 3, 2012 0 comments

Tweak your lifestyle

It’s a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.


There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. Doing this can lead to more weight loss than you ever imagined.

In fact, readers knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.

Swap your go-to order

"I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I’ve lost 20 pounds in one month." —Kerri Butler, Joplin, MO
Skip the salty aisle

"I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings." —Heather Del Baso, Worcester, MA
Have a 300-calorie breakfast

"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I’ve shed 65 pounds." —Bo Hale, Tulsa, OK
Run your butt off

"When I wanted to fit into my skinny jeans again, I started running 20 minutes a day during my lunch hour. In two months, I’ve lost 20 pounds, have tons of energy, and just finished my first 5K. Those jeans? They’re too big now!" —Lauren Castor, Anniston, AL
Kick the habit

"I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I’ve already dropped 37 pounds in three months!" —Leila Fathi, Memphis, TN
Do a purge

"I totally cleaned out my pantry. Once I replaced the foods I used to overindulge in, like ice cream, with lower-cal snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal, I began making better choices automatically. Now, I’m slimmer than I was before I had my two kids!" —Lori Feldman, Coconut Creek, FL
Healthy up your happy hour

"After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds." —Ellen Setzer, Cleveland, OH
Get fired up

"I loaded my iPod with jams that make me look forward to going to the gym. They energize me, allowing me to pick up speed on the elliptical—and because I want to hear my entire playlist, my workouts are longer now. Two months later, I’m down 13 pounds and have killer legs." —Kara Marshall, York, ME
Pile on the veggies

"By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers instead of pepperoni—I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts. I said good-bye to four dress sizes!" —Janessa Mondestin, New York City, NY
Get fit in five

"I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever." —Megan Tiscareno, Hammond, IN
Downward dog it

"Yoga has become the best thing for my relationship with food and my body. From practicing it several times a week, I’m now more in touch with my hunger cues—so I eat intuitively and stop when I’m full. I’ve gone down a jeans size, and my cellulite has disappeared!" —Jessica Nicklos, Morgantown, WV
Don’t supersize it

"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I’ve shaved off 16 pounds in seven weeks, and I’m on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda Jarrell, Birmingham, AL
Save room for your dessert

"I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge on a piece of chocolate and glass of wine each night. And I’ve still managed to lose 20 pounds in three months." —Elaine Higginbotham, Fort Worth, TX
Brave a new class

"Two months ago, I started going to Zumba twice a week. The crazy dance routines really tone your muscles—especially legs and abs—and give you a heart-pounding cardio workout. Eleven pounds later, I’ve almost reached my goal weight." —Morgan Howe, Rochester, NY
Nix nighttime eating

"Each time I needed to lose the baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I’d eat at night was junk food anyway, so it took only two months to get my pre-baby body back." —Deborah Gilboa, Pittsburgh, PA
Walk with Spot

"My dog and I go for a walk every day, even if it’s for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn’t dare lace up my sneakers otherwise. All the walking adds up: I’ve lost more than 50 pounds this past year." —Jamie Altholz, Denver, CO

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