When it’s finally time to store away your winter coats and boots, it’s also a good time to rid your home of the allergens that accumulated over the winter, an allergist suggests.

“If you aren’t someone who regularly undertakes spring cleaning, consider tackling it this year,” said Dr. Todd Mahr, president of the American College of Allergy, Asthma and Immunology (ACAAI).

“A thorough cleaning helps get rid of things like dust, mold, pet dander and other allergens, which may have been making you miserable all winter. Many people think spring and fall is when their seasonal allergies kick in. They might not realize indoor allergens can also cause chaos with your nasal passages and lungs and that a thorough cleaning can help,” Mahr explained in an ACAAI news release.

Pet dander, fur and saliva are among the allergens that can build up during winter. The best way to control them is to vacuum often and wash upholstery, including your pet’s bed. Never let your pet in the bedroom.

Change your air filters every three months and choose ones with a MERV rating of 11 or 12, Mahr advised. Fight dust mites by vacuuming regularly with a cyclonic vacuum — which spins dust and dirt away from the floor — or one equipped with a HEPA (high-efficiency particulate air) filter. Wash bedding and stuffed animals weekly.

Mold is another major indoor allergen typically found in the basement, bathroom and kitchen. Reducing moisture is the key to eliminating it. Use bathroom fans and always wipe away any standing water immediately. Use detergent and water to scrub visible mold from surfaces, and then dry surfaces completely. Keep your home’s humidity below 60 percent and clean your gutters regularly to prevent leaks.

As tempting as that fresh, warm air outside is, keep your home’s windows closed during spring, Mahr suggested, because breezes can bring pollen through open windows. Keep your car windows closed too; use your air conditioning.

Mahr pointed out that allergy symptoms can appear before spring actually arrives. By starting to take your allergy medications two to three weeks before symptoms usually begin, you can avoid severe symptoms. If over-the-counter allergy medicines don’t help, talk with an allergist, he said.

MedicalNews
Copyright © 2019 HealthDay. All rights reserved.
SOURCE: American College of Allergy, Asthma and Immunology, news release, Feb. 26, 2019

Meet Health Coach Jennifer Boss

Water makes up the majority of our body weight and is involved in many important bodily functions. In addition to staying hydrated, water also contributes to regulating body temperature, lubricating joints, and protecting the brain. The amount of water you consume daily plays a very important role in maintaining overall health. Here are some tips for staying hydrated throughout the day:

• Carry your water bottle. The easiest way to remember to drink more water is to keep your water bottle handy at all times. Your water bottle becomes your visual cue to drink more water, and you are more likely to refill it as soon as it’s empty.
• Drink the right amount of water.** Certain health conditions and lifestyles can determine how much water you really need. For example, pregnant women or athletes exercising in the heat may need extra fluids to stay hydrated.
• Drink water with every meal. Drinking water with your meals will not only help you stay hydrated, but can also help improve your body’s digestion. If you are hydrated, your body produces sufficient saliva, which helps break down food into nutrients that the body can absorb.
• Recognize the signs of dehydration. If you experience symptoms such as thirst, headache, muscle cramps, or fatigue, you should try to replenish your fluids as soon as possible.

Proper hydration is just as critical as healthy nutrition when achieving lifelong transformation. Ask Coach Jen if you need other tips on how to stay hydrated!

Meet Coach Jen
Independent OPTAVIA Coach and Certified Health and Wellness Coach
(772)-261-0680 to learn more about creating healthy habits.

In health there is no denying the power of self-awareness and the tools for creating a healthy mindset. One of the most challenging aspects on our transformation journeys is working through discomfort. If we understand how we approach our choices, we are more likely to make healthier decisions instead of slipping back into unhealthy habits in uncomfortable situations. In fact, experiencing discomfort can be necessary for growth. In order to reprogram our habits when we’re faced with difficult choices, we first have to see the opportunities for making better choices. Dr. Wayne Scott Andersen offers some suggestions on becoming more mindful: Plan ahead. Prepare healthy meals in advance or keep a small healthy snack handy to account for what you are going to eat before you become too hungry. Keep a journal. Reflecting on your day and documenting the healthy choices you did make or could have made in your journal will help make you more mindful when these scenarios happen again. Work with a Health Coach. Talking with someone regularly that supports and guides you through your health journey can help you see more opportunities for transforming your health. Recognizing how our own habits are structured is the next step toward transforming unhealthy habits to healthy habits when faced with a difficult or uncomfortable situation. This practice is easier if you use Stop. Challenge. Choose.: Stop. Take a slow, deep breath to help control your emotions. Recognize that you are triggering an unhealthy habit. Pausing and taking a breath helps to regain control. Challenge. Think about why you are responding to the situation the way you are. Remind yourself of your goals and the choices you should be making to reach these goals. Choose. Make the healthy choice that gives you a similar reward but is much better for your long-term health.Like other habits, using Stop. Challenge. Choose. may take some time to practice and implement, but over time it will become an automated response.

Meet Coach Jen
Independent OPTAVIA Coach and Certified Health and Wellness Coach
(772)-261-0680 to learn more about creating healthy habits.

Self-awareness is the foundation of personal growth. Building self-awareness leads to greater understanding of the interactions that you have with others. It allows you to create and maintain the life that you want.

There are two categories of self-awareness: internal and external. Internal self-awareness is the conscious knowledge of your own character, feelings, motives, and desires. External self-awareness means that we are aware of how other people see us. True self-awareness encompasses both and allows you to make intuitive decisions without a second thought. Here are some simple ways to build self-awareness:

• Test yourself.  Personality tests (like Enneagram) psychometrics, and strength assessments are a great way to start building self-awareness. It shows dominate patterns and behaviors whether they are good or bad. Some assessments also offer suggestion on how to improve yourself.
• Reflect. A part of self-awareness is self-reflection, which is the ability to look at yourself and your actions in an unbiased way. Questioning your actions during and after situations without judgement builds emotional intelligence. Journaling can also be a form of reflection. Writing down your thoughts and or feelings and going back to them can help you understand yourself better. Dive into Your LifeBook today to start reflecting.
• Ask others.  Ask people that you trust about yourself. What words would they use to describe you? What do they think are your strengths and weaknesses? Do they notice certain tendencies or triggers for you? Asking other people about yourself builds the whole picture of who you are allows you to recognize and take responsibility for your actions.