I tell my kids all the time: Don’t put more on your plate than you plan on eating because it is such a sin to waste food. (OK, I am first generation in the United States, and I grew up poor; we never wasted food.) My kids are wonderful, caring and compassionate individuals, but it is difficult for them to embrace a concept that is so foreign (no pun intended) to them. They have never had to wonder where their next meal was going to come from, let alone having fresh running water and a clean warm bed to sleep in.

Read more for tips to decrease your food waste

But sadly, the facts don't lie about our American Diet habits and our penchant for unhealthy foods:

• When you have a two-paycheck family that can barely make ends meet, one of the first things to go is healthier food choices like produce, fresh cuts of meat, poultry and fish, dairy and whole grains.
• When the average employee works nine hours a day and commutes approximately two hours round-trip per day, the last thing he or she wants to do is cook dinner.
• In some regions there is a lack of availability or it is too expensive to eat healthy.
• We are always on the move and so our food has to be as well. I don’t see any economic problems at the local fast-food restaurant. As a matter of fact, it is cheaper to feed a family off the $1.00 menu than it is to purchase, prepare and serve the healthier equivalent at home.

Read more about the dangerous fast food diet trend

• It is difficult to please everyone, especially when it comes to vegetables. Frankly, after a while you get real tired of hearing the complaining.
• Who wants to clean the kitchen after working all day, preparing, cooking and serving dinner?
• Addiction to processed and fried foods.
• With too many afterschool extracurricular activities, we just can’t seem to get the entire family together for dinner.

Read tips for making family meals healthy and fun

• Fatigue, stress, exhaustion-and not enough hours in the day.
• It is so much easier to open up a can, place a prepackaged meal in the microwave or bring in fast food.

So although Americans don’t eat as well as they should, the facts are we do eat better than most and have leftovers to prove it. But there's always room for improvement.

The post Why is the American Diet so full of Unhealthy Foods? appeared first on NaturallySavvy.com.

The bladder is simply a reservoir for urine and not designed to store copious amounts of urine. The brain signals the urge response when a pre-set amount (which varies per individual) is stored. A good rule of thumb is to comfortably wait to empty the bladder every couple of hours. Many individuals, especially women, have a tendency to ignore this urge and will wait to urinate when their bladder is two or three times larger than the recommended volume. Regular flushing of the bladder serves to discourage bacterial growth, while maintaining proper bladder size and elasticity. An overstretched bladder is not going to recoil as effectively (think of an overused rubber band) and eventually will become sluggish.

Read more about urinary incontinence

For sluggish bladders, the following better bladder techniques may provide some relief.

1. It all Starts with a Flush

Better bladder health begins with drinking lots of water to help dilute the urine and regularly flush the bladder. The goal is to reach eight glasses per day. If you do not like the taste of water, try adding the juice of a fresh lemon or orange, or try some of these unique flavoring ideas.

2. Pelvic Floor Training

Strengthening the bladder muscle provides optimal storage and emptying capacities and encourages a healthy bladder. This is best achieved by Kegel exercises. Contract the pelvic floor muscles and hold for a ten-second count and relax. It is recommended that you perform ten repetitions every hour.

3. Walk and Squat

Better bladder health is greatly improved with the addition of this pelvic-floor strengthening exercise. The goal is to reach thirty walk and squats per day. To do a walk and squat: walk five steps, stop and squat. Hold for a five-second count and relax. Do not do all thirty at the same time-instead, perform a set of five walk and squats at a time, until you reach a total of six cycles per day.

4. Empty, Wait, Empty

Better bladder health includes completely emptying the bladder, otherwise the urge to go will return fifteen minutes later (however, it is normal to have a small residual of approximately 1.5 oz). Pregnancy and age can lead to bladder relaxation and result in the incomplete emptying of the bladder. Do not try to combat this by forcing urine out of the bladder, as the pressure actually causes more problems. Instead, try and relax the pelvic floor by taking several slow deep breaths. After urination, continue sitting and wait a minute and then try to urinate again to empty the rest of the bladder.

Read more about natural remedies for urinary tract infections

By following these recommendations, better bladder health can easily be achieved in a few short weeks. If you are suffering from a medically-related bladder disorder or take prescription medication that affects bladder emptying, be sure to consult your physician before attempting this program.

Image: Sam Howzit 

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Candles provide a soothing emotional comfort after a long stressful day. The variety of scents that smell like fresh flowers, ripened fruit, or earthy scents like pine evoke fond memories of past (or current) relationships, holidays, and other happy occasions. Over the centuries candles have also been used to commemorate the loss of loved ones and in religious ceremonies.

Read more about how to scent your home naturally

Candles come in all shapes, sizes, and colors-from red hearts for Valentine’s Day to orange and black for Halloween and a variety of colors to bring in the winter holidays. No wonder candles are always on the top 10 lists of top consumer purchases. For years we thought that candles were all created the same. But candles are not created the same and some are actually quite unhealthy, especially for those with respiratory allergies and diseases.

Candles are commonly made from paraffin, a petroleum-based byproduct of refined gasoline. When these candles are burned, they emit carcinogenic toxins into the air, which you then breathe into your lungs. Candle wicks are often produced from lead. You may not realize this, but lead is a neurological antagonist. Surprise: most of the health promotion activities related to lead have surrounded the need to remove lead that is found in many paint products, but until recently little to nothing has been reported on the health problems associated with the burning of lead products (candle wicks). Another surprise: manufacturers are not required to list the ingredients used to produce their candles, even if those chemicals have carcinogenic potential!

Don’t panic and run to your closets and drawers to discard your candle collection. If you are in a well ventilated place, like a campground, then go ahead and use those candles. However, for future candle purchases, the safest candles are made of vegetable wax, which burns cleaner, longer, and more evenly than other candle materials. What’s more important is that vegetable wax will not produce oil soot.

Another excellent type of candle product is made from beeswax. Beeswax was predominately used in the making of candles before paraffin was discovered as a cheaper source of material. Remember: cheaper is not always better-and although beeswax is a more expensive product, they are a much healthier alternative and they do burn longer than their paraffin counterpart. You might spend more on beeswax or vegetable wax initially, but think of it this way: in the long run your medical bills might increase from respiratory problems associated with long-term use of paraffin (and lead-wick) candles.

Read more about air fresheners and health risks

I have always been an advocate of label reading. It is a good habit to start and with continued practice will become second nature. So the next time you pick up a candle, read the label or ask what products are used in manufacturing the candle. And don’t forget the wick! A simple change in candle just might shed some light and bring an end to those of you allergy sufferers!

Image: L.C. Nøttaasen

The post Candles: They Are Not All Alike appeared first on NaturallySavvy.com.

Plants contain thousands of phytochemicals like lycopene, flavonoids, and others. Studies have found that these compounds may boost the immune system and potentially destroy cancer-forming cells.

Read more about polyphenols and heart health

Sources of Phytochemicals

• Fruits
• Vegetables
• Legumes
• Organic Soy
• Herbs
• Seeds
• Whole Grains
• Green tea

These foods provide the basic nutritional benefits of vitamins and minerals. In addition, these foods have a secondary health benefit obtained through phytochemicals, which have been found to provide a defensive barrier against cellular damage.

• Tomatoes are high in vitamin C and also contain the phytochemical lycopene, which may reduce the incidence of protstate cancer.
• Citrus fruits like oranges, lemons, limes and grapefruits contain flavonoids, which may have an anti-cancer effect.
• Many dark green leafy vegetables like spinach and collard greens contain lutein, found to protect the cells from damage.
• Studies have found that isoflavones, saponins and phytoesterols, found in soybeans and legumes for example, might slow down the growth of tumors.

Ways to Get More Phytochemicals

It is true that availability and access to fresh fruits and vegetables are limited in some parts of the country, resulting in fruits and vegetables to be cost-prohibitive. However, there are a number of ways to increase the intake of these health-promoting foods without too much cost or effort. If the produce is out of season or expensive, then look to the frozen food section; there are a variety of delicious and wholesome choices.

Read more about healthy eating tips for a busy lifestyle

Below are some suggestions for increasing your intake of foods rich in phytochemicals:

• Include vegetables and/or fruits at every meal, either as a side dish or mixed into a main dish.
• Choose fruit-filled cookies such as fig pastry.
• Use fruit as a topping on yogurt, waffles, cold cereal.
• Be creative when preparing a salad. Instead of iceberg lettuce, use a variety of greens such as romaine, bib, arugula, endive and spinach.
• Add lettuce, tomatoes and cucumbers to your sandwiches.
• Replace two meat meals per week with vegetarian meals
• Choose 100% fruit or vegetable juices instead of sugar drinks or soda.
• Experiment with fresh herbs like tarragon, rosemary, garlic, thyme, sage, parsley and cilantro.
• Have green tea instead of coffee, hot chocolate and black tea.
• Add a piece of fruit to your breakfast and lunch (eating the fruit first is better for your digestion).
• Instead of a candy bar, bring along an apple or trail mix with dried fruit.
• Add some color to your tuna or chicken salad with raisins, grapes, apples, pineapple, carrots, zucchini, celery or mango.

Read more about healthy summer salads

In conclusion, the research on the health benefits of phytochemicals continues. Savvy consumers can easily participate in immune-boosting activities by incorporating more fruits and vegetables into the daily diet. You can make a change at any time, so why not start today by adding an apple to your lunch and a couple of celery sticks to snack time?

Image: palestrina55

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A Single Strand of Hair

A single hair strand is composed of two parts: the hair shaft, or the visible part of the hair, and the hair root. The hair root is found below the skin and contained within a tube-like structure called the hair follicle–where hair growth occurs.

Each hair follicle goes through a four-phase cycle:

1. Anagen: During this phase, which lasts about three to four years, hair is actively growing.
2. Catagen: During this transitional phase, the hair follicle begins to shrink and wrinkle.
3. Telogen: During this resting phase, which lasts a relatively short period of three to four months, the hair has reached the end of its life cycle and falls out. These hairs are easily removed by the act of brushing, combing, and shampooing.
4. Mesanagen: Hair growth returns.

Generally, the time span for a full cycle varies from two to five years per hair follicle, with 10-15 percent of the hair on the scalp being found in the telogen phase. Stalled growth and hair loss occur when a larger percentage of hair is found in the telogen phase. If a bald spot develops, it is often due to a large batch of telogen hair follicles.

Hair Loss Causes

There are many causes of female hair loss and curing the problem may be simply a matter of changing a diet or reducing stress. However, disease and genetics are issues not easily circumvented, as are problems related to those discussed below.

Diet and Supplements

Hair (as well as nails and skin) is composed of keratin, which is a type of protein. Therefore, low-protein diets can compromise the integrity of the hair. In addition to protein, our hair requires the benefits derived from a variety of vitamins and minerals, such as B-complex, vitamin D, tocotrienols, calcium, copper, and zinc.

DHEA

More is not always better when it comes to the nutritional needs of the body. Take for example DHEA-it is a precursor to both male and female sex hormones and is naturally produced by the adrenal glands. DHEA levels begin to decline after age 30 and have been related to complaints of low sex drive in women. Unfortunately, the long-term effects of DHEA have also been associated with significant hair loss.

Read more about aphrodisiacs

Hormonal Changes

Every woman, at one time or another, will experience hair loss as the effects of aging and decreasing levels of estrogen associated with menopause can trigger such events. Other hormonal shifts from birth control, menstruation cycle, perimenopause, and even pregnancy have been associated with hair loss.

More serious hormonal imbalances related to polycystic ovarian syndrome (PCOS), thyroid disorders, insulin resistance, testosterone levels, and adrenal disorders can manifest themselves in dramatic changes in the hair structure.

Infection and Inflammatory Conditions

A rash-like extremely itchy condition called folliculitis results from inflamed hair follicles. It is triggered by ingrown hairs, allergic reactions, yeast infections, or skin disorders.

Alopecia areata is an autoimmune condition characterized by patchy bald spots on the head. Alopecia, skin infections, and inflammatory conditions are best diagnosed and treated by a dermatologist.

Read: 5 Reasons Why I Quit Shampooing My Hair Daily

Medication

It is common knowledge that one of the many side effects of chemotherapy drugs is major hair loss. But did you know that many commonly prescribed drugs also have the potential to cause hair loss? This can include medications such as:

• Antidepressants
• High blood pressure medications, specifically beta-blockers, and ACE inhibitors.
• Mood stabilizers
• Hormone replacement therapy
• Weight control medication
• Lupus medications
• Parkinson's drugs

Drug-induced hair loss can occur in one of two ways:

1. By causing the hair to prematurely enter the telogen (resting) phase and fall out,
2. By preventing the cells from dividing and growing normally during the anagen (active) phase.

Also problematic is the fact that the outward signs of hair loss may not be visible for several weeks to even months of taking the medication.

In conclusion, hair loss can be caused by a variety of conditions, some of which are easy to treat and cure while others are more serious and require more stringent methods of care. The bottom line is: see a doctor before you self-diagnose and treat hair loss. The condition that you see on your hair (or skin) may signal something more serious going on inside your body.

Disclaimer: Dr. Mundorff is a Registered Nurse and Board Certified Naturopath and not a medical doctor. The information in this column is for educational purposes only and should not be used to self-diagnose and treat diseases. Naturopathy is a complementary practice to health care and should be used in conjunction with a competent health care practitioner. Many herbal and homeopathic remedies can actually be contraindicated in many health conditions, with certain prescriptions, and over-the-counter medications. Please consult your physician before starting any alternative modalities. 

Image: Chema Hernández

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Prostaglandin I vs. Prostaglandin II

When an infection is present the immune system triggers the production of Prostaglandin II which produces an inflammatory response sending white blood cells to the area to quarantine the infection. Almost immediately, the immune system also triggers the production of Prostaglandin I to suppress inflammation and begin the healing process. Inflammation is important in that it prevents the infection from spreading to nearby tissues and organs. Although this mechanism is important, there must be a way to turn it off as too much inflammation can actually harm the same nearby tissues and organs. Omega-3, in its respective forms, is a necessary component in the production of Prostaglandin I, while Omega-6 is a necessary component in the production of Prostaglandin II.

Read more about reversing chronic inflammation

Imbalances between Omega-3 and Omega-6

Omega-3 is often found to be deficient in the American diet. Conversely, Omega-6 is abundantly found in the American diet of saturated fats and because of this deficiency is rare. I recommend that before you look into supplementing with a combo of Omega-3 and Omega-6, you assess your intake of both to avoid imbalances. The balance between Omega-3 and Omega-6 is critical as imbalances result in the body’s inability to regulate the inflammatory/anti-inflammatory response. When the two work in proper ratio to each other, that being, approximately a 2:1 ratio of Omega-3: Omega-6, the inflammatory pump is said to be in balance. Earlier research, out of the National Institute of Health and the Office of Dietary Supplements has not been able to determine an appropriate ratio of Omega-3, and Omega-6 intake.

Dietary Sources

Omega-3 is a member of the polyunsaturated fatty acid family and is necessary for proper health since the body cannot manufacture it must be supplemented by dietary sources. According to the University of Maryland, School of Medicine the food containing the most Omega-3 is found in fatty fish:

• Salmon
• Sardines
• Mackerel
• Tuna
• Herring
• Halibut

Two servings of fish per week are enough to meet the minimum requirements of Omega-3. It is suggested that you limit your intake of fish containing high levels of mercury like tuna and swordfish. For those individuals who dislike fish there are Omega-3 supplements available, but make sure they are high-grade and mercury-free. Other good sources of Omega-3 are found in high-quality oils such as flaxseed, walnut, and canola.

Read more about hidden sources of mercury

Health Benefits

In his book, The Omega-3 Connection, Dr. Andrew Stoll was one of the first researchers to discover the benefits of an Omega-3-rich diet and brain health. Further research has uncovered other benefits specifically related to inflammatory conditions. These conditions have a systemic-wide impact on organs such as the heart and blood vessels and are related to diets high in saturated fats, refined sugars, and over-processed foods.

That being said, Omega-3 has been found to reduce inflammation in conditions such as:

• Arthritis
• Cardiovascular disease
• Elevated Triglycerides
• Lupus
• Multiple Sclerosis
• Eczema
• Psoriasis
• IBS

Read more about natural treatments for multiple sclerosis

Precautions in Use

Omega-3 in high doses can thin the blood, therefore, individuals with a history of bleeding disorders (thrombocytopenia, hemophilia, coagulation factor deficiency, cancer, among others) should consult a physician prior to use. Also of importance, are those individuals who take prescription blood thinners such as Coumadin, Warfarin, and Plavix, or over-the-counter aspirin. Other potential drug interactions can occur with certain cholesterol and hypertensive medications. Lastly, many herbal remedies mimic their synthetic counterpart.

Herbal supplements that are prescribed to thin the blood can therefore adversely interact with anticoagulation medications and or Omega-3:

• Willow Bark
• Horse Chestnut
• Goldenseal
• Black Cohosh

In conclusion, do not be fooled into a false sense of security by continuing to eat poorly and supplementing your diet with Omega-3. Omega-3 as in other supplements, works best when taken in conjunction with a diet rich in foods that are as close to whole and natural as possible, with minimal additives and processing.

Image: food muse

The post Omega-3 and Omega-6 Fatty Acids: The Skinny on Good Fats appeared first on NaturallySavvy.com.

To Get Enough Calcium in Your Bones

The easiest way to ensure that you have adequate calcium stores is two-fold: dietary calcium and weight-bearing exercise. Weight-bearing exercise-like walking, for example-stimulates the mineralization of bone tissue. Moreover, the added benefit of eating a well-balanced diet will help combat bone demineralization in the future.

For some, however, exercise and diet are not sufficient insurance of long-term bone health. Calcium supplementation may be required for maximum calcium absorption.

Calcium, as well as other minerals, is stored in bone tissue. A low level of circulating blood calcium triggers bone to release the stored calcium, so that calcium can be utilized in critical areas:

• the heart
• nerve conduction
• muscle contraction of internal organs

Calcium leaching leaves the bone in a precarious position. As long as the body has enough circulating calcium, the bone can have its precious mineral.

Read Magnesium: The Most Magnificent Mineral

Calcium Supplements

Calcium preparations come in a variety of compounds, strengths, and doses. Because of this, it is often confusing to determine which supplement is better. Additionally, since the body can only absorb calcium in small doses (500 mg), taking higher doses at one time is wasteful.

To determine the actual amount of calcium in a product, look on the label for elemental calcium. Different forms of calcium contain different amounts of elemental calcium. The following are some examples of different forms or compounds:

• Calcium Carbonate
• Calcium Citrate
• Calcium Gluconate
• Calcium Lactate

Calcium Carbonate

Calcium carbonate has the highest level of elemental calcium (40%) and is commonly used as an antacid to treat heartburn, acid indigestion, peptic ulcers, and reflux. For many the high level of elemental calcium makes it a good source of supplementation for the treatment of bone-mass-related issues, like osteoporosis.

To optimize absorption of calcium carbonate, it must be taken with an acidic beverage like orange juice or with a meal (because the meal will stimulate acid production in the stomach). Potential side effects are bloating, gas, and constipation.

Some advise against the use of calcium carbonate because of its ability to lower stomach acid, something that is normally reduced (and needed) during aging.

Read more about the causes of heartburn

Calcium Citrate

Calcium citrate has the second highest level of elemental calcium (20%) and is the most absorbable supplement. However, it is more expensive than carbonate.

Calcium citrate is commonly used post-surgically for gastric bypass patients due to its effortless absorbability. Because of its propensity to bind to heavy metals, it is often used in water softeners. It is found in food as a preservative. As a supplement, it must be taken on an empty stomach to ensure adequate absorption.

Calcium Gluconate

Calcium gluconate contains 9% of elemental calcium. In the hospital setting, it is used intravenously to treat hypocalcemia. It is the antidote for magnesium sulfate overdose is and often administered to women who are in preterm labor. Lastly, due to its unique cardiac protective properties, it is used during episodes of hyperkalemia.

Calcium Lactate

Calcium lactate contains 13% of elemental calcium and is used in food preparation in the form of baking soda. Added to fresh fruit, it prolongs shelf life; added to sugar-free products, it prevents tooth decay. Because pH levels have little to no impact on its absorbability, it can be taken with or without food.

Forms of Calcium to Avoid

Finally, there is a small group of calcium supplements that have been found to contain lead and other heavy metals and therefore not recommended for ingestion:

• oyster shell
• dolomite
• bone meal

Conclusion

In conclusion, the best way to achieve strong bones is through dietary calcium and exercise. Realistically, these options may not be enough for some individuals. The use of calcium supplementation is appropriate and achievable in a variety of ways. Because individual needs and contraindications vary, it is best to consult a health care professional before embarking on a calcium supplement program.

Image: Mike Baird

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Researchers know through tests like the CRP (C-reactive protein) that prolonged arterial inflammation is a precursor to atherosclerosis, Lupus, asthma, multiple sclerosis, Rheumatoid arthritis, and in many types of cancers. Left untreated these inflammatory conditions can result in severe organ damage.

However, inflammation has a good side. It is triggered when there is tissue injury or an infection. During these events, mediating cells are produced like prostaglandins, mast cells, and macrophages, for example. These substances flood the area to quarantine, destroy, and begin the healing process. Without a functioning inflammatory process, infections would spread like wild fires throughout the body resulting in sepsis (blood poisoning). Death occurs from massive organ failure. What is causing such a dichotomy?

The problem lies in an over-reacted inflammatory response to the agent-causing trigger, which causes more damage than the agent would have caused. For example, allergies and autoimmune diseases are examples of an over-reaction to a less harmful or non-infectious agent. The problem is exacerbated by the production of antibodies against antigens from autoimmune disorders, which continue to damage long after the inflammatory response was triggered. There is help though in a small oil capsule called Omega-3.

Omega-3, also known as an essential fatty acid reduces inflammation while its counterpart, Omega-6 triggers inflammation. The body cannot produce these substances on its own; it must be supplied through diet. Researchers at the University of Maryland, School of Medicine, among many other studies, have found that the typical American diet contains considerably more Omega-6 fatty acids than Omega-3 fatty acids, about 25 times more!

Read more about the best sources of omega-3 fatty acids

Surprised? Good. Finding balance between these two essential fatty acids is one of the answers to maintaining a healthy body. For those diagnosed with inflammatory-related conditions, changing your diet to include Omega-3 rich foods, while reducing the intake of Omega-6 will show dramatic effects. A supplement of Omegas can also be beneficial in maintaining the proper ratio.

Disclaimer: Dr. Mundorff is a Registered Nurse and Board Certified Naturopath, not a medical doctor. The information in this column is for educational purposes only and should not be used to self-diagnose and treat diseases. Naturopathy is a complementary practice to health care and should be used in conjunction with a competent health care practitioner. Many herbal and homeopathic remedies can actually be contraindicated in many health conditions, with certain prescriptions, and over-the-counter medications. Please consult your physician before starting any alternative modalities.

Image: joybot

The post Omega-3 and Omega-6 Fatty Acids and Inflammation appeared first on NaturallySavvy.com.

• Tell the child what they are going to do (wash their hands) and explain the reason.
• Show the child how to wash their hands.
• Have the child practice the procedure to ensure the child is performing the task properly.

Read more about antibacterial soaps

According to the CDC, children can reduce the incidence of getting sick by 50 percent just by performing proper hand-washing during the following activities:

• Before eating or touching food
• After toileting
• After blowing their nose
• After coughing or sneezing in their hands

Read more about the 5 germiest surfaces

In the School Setting

Local health departments are bringing the hand-washing message to the schools. It is up to the school officials, teachers, and classroom aides to encourage and monitor proper hand-washing practices in the schools.

But-are the schools really getting the message?

I recently visited a number of schools in my area and found that during school hours, the bathrooms were seriously lacking in daily care. Many of the garbage cans were overflowing and the soap and paper towel dispensers were empty. It seems that janitorial services are not available during the day but are performed after school.

It is difficult to instruct students on personal hygiene when the school bathrooms fail to reflect cleanliness. I would suggest parents visit their child’s school during the day and check on the status of the bathrooms. A discussion with school officials might be enough to implement a cleaning schedule during school hours to reduce the spread of germs.

Talk About It & Model it

At school, teachers should be responsible for the practice of good hygiene skills. Children learn by both instruction and modeling behavior.

However, a word of caution: children learn a great deal from merely observing adults. If a child observes the teacher contradicting the behavior (bathroom etiquette) then the child is less likely to conform to the expected behavior.

Read more about the effect of chemicals on children's health

In conclusion, the most important thing to do to reduce the spread of germs is to practice good hygiene skills. Help children practice good hygiene by:

• Talking about it
• Showing it
• Practicing it

This will not only reduce the incidence of contracting an illness at school, but will also pave the road for a healthier life.

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Being diagnosed with lupus is no longer the death sentence it used to be. Many lupus sufferers live long and productive lives. It is all about being positive and hopeful about your success. If you have a negative attitude about your disease, then the negativity is what will make you sick. Many people live with chronic illnesses everyday and live a very happy life. Just because you have a chronic illness doesn’t mean you have to live as if you are chronically ill.

With some planning and care you should be able to stay ahead of your lupus and live a life that is full. Here is what I recommend:

Get a good night’s sleep

The body needs time to recharge and to perform self-maintenance. It does this when we sleep, so give your body about eight hours of good restful sleep every night.Read more about sleep deprivation

Get plenty of rest

Rest is not the same as sleep. By rest, I mean give your mind and body a break. Try to lay down for a brief rest a couple of times a day. If you can’t do this, then take a mind-body break a few times during the day by closing your eyes for 10 minutes and thinking good thoughts.

Be active

Exercise is great for the body and the soul. But don’t overdo it, as lupus tends to affect the joints. If you can, try swimming or even walking in a pool. Water is very gentle to the joints and provides a great way to exercise the body. Listen to your body. If you are tired, then rest. You are not in a competition, so please don’t overdo it.

De-stress

Stress can play havoc on the body. There are a variety of ways to manage stress: yoga, meditation, taking a bath, listening to music, journaling, or painting. Everyone is different; find what works best for you and practice it daily.

Talk about it

Keeping your emotions inside can only lead to stress and illness. So talk about your feelings – your fears, what scares you, and the like.

Stay out of the sun

The sun is not a friend of lupus; it can actually trigger a flair-up. Maximum strength sun block, loose-fitting breathable fabric, and even a wide-brim hat will help keep the sun off your skin. Also, stay indoors during the sun’s strongest part of the day.

Avoid crowds or people with infections

Your immune system is already compromised. There’s no need to tax it further.

Eat nutritiously

Food is fuel for the body. If you give the body good sources of fuel it will have the tools needed to help combat illness and give you energy.

Do not smoke

Nicotine hurts the body; it doesn’t help it.Read more about new tests for lung cancer

Do not combine drugs and herbal remedies

Many people today want to be more proactive in their health, and this is good! But always check with your doctor before starting any health care regimen.

Be prepared for your doctor visits

Keep a list of issues, concerns, or changes in your condition. Partner with your doctor; he or she is there to help you.

Be proactive

Learn everything you can about your lupus. Armed with knowledge, you are powerful!

You are not alone – there are many other people in your situation. A support group is only a phone call away. Start or find one in your area! Be an active participant in your lupus care!

Photo Credit: Theophilos

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