HealthyLife Articles

Tag: relief

  • Help For Restless Legs

    SELF-CARE CORNER

    Close up feet laying in bed.

    Do you feel a twitchy, jumpy feeling in your legs when you sit or lie down? Do you have an urge to move your legs when you go to bed at night? If so, you may have restless legs syndrome (RLS).

    What is RLS?

    RLS is known as a sleep disorder, although it can happen when you’re awake or asleep. It occurs when you’re resting or lying still, and is more common at night. Because it can interfere with sleep, RLS is linked to:

    *  Daytime sleepiness

    *  Memory problems or trouble concentrating

    *  Mood changes

    *  Job performance issues

    *  Problems with personal relationships

    RLS affects people of any age, but tends to cause more problems in older adults.

    What causes it?

    RLS can run in families, especially if your symptoms began before age 40. Experts believe RLS may be related to a problem in the part of the brain that controls movement. It may be linked to certain health problems, including:

    *  Low iron in your blood (iron deficiency anemia)

    *  End-stage renal (kidney) disease

    *  Neuropathy (nerve damage)

    Most of the time, though, there’s no clear cause of RLS.

    Self-care tips for restless legs

    You may be able to manage mild RLS at home. Try these tips:

    *  Avoid caffeine. Drinks like coffee, tea, energy drinks and cola usually contain caffeine.

    *  Don’t smoke. Ask your doctor if you need help quitting.

    *  Avoid alcohol.

    *  Get moderate exercise early in the day. Don’t exercise right before bedtime.

    *  Try relaxation techniques like deep breathing, meditation or yoga before bed.

    *  Make sleep a priority. Go to bed and get up at the same time each day. Aim for seven to eight hours of sleep each night.

    See your doctor regularly and tell your doctor about any symptoms you’re having. You may also want to ask if you should get your iron levels checked. Doctors sometimes treat more severe cases of RLS with medications.

    Sources: American Academy of Family Physicians, National Institute of Neurological Disorders and Stroke, Restless Legs Syndrome Foundation

    © American Institute for Preventive Medicine

  • Make A Cold Care Kit

    SELF-CARE CORNER

    Women siting at table with a box and medicine.

    Like a first aid kit, a cold care kit contains all the essentials for managing a cold. Whether a run-of-the-mill cold virus, the flu, or COVID-19, the items in your kit make managing symptoms easier.

    Medicine

    Depending on the severity of your symptoms, some medications can bring much-needed relief. Always follow the dosing guidelines and talk to your doctor to make sure these over-the-counter medications are right for you:

    *  Pain relievers/fever-reducers such as Tylenol and Ibuprofen

    *  Decongestants

    *  Cough medicine, both those for dry cough (suppressant) and a cough with mucus (expectorant)

    *  Cough and throat drops

    *  Nasal and throat sprays

    Sanitizing

    Preventing the spread of a virus protects everyone around you. While most cold and flu viruses are not dangerous to healthy adults, the elderly, those with preexisting health conditions, and young children may be at higher risk of complications. At the first sign of a virus, up your sanitizing practices with these items:

    *  Hand sanitizer

    *  Sanitizing wipes

    *  Disinfectant spray

    *  Masks

    *  Disposable gloves

    Tools

    Your body will naturally need more support as your immune system works to neutralize the virus. Your kit should include items to aid in reducing discomfort and monitoring your symptoms. While unlikely to be serious, have tools on hand to evaluate how your body manages the virus:

    *  Thermometer

    *  Pulse oximeter

    *  Humidifier to moisten the air

    *  Tissues with lotion or aloe

    *  Electrolyte drinks

    Comfort

    Your cold care kit should include some items to make you feel more comfortable until your symptoms pass. Everyone has their own tricks to soothe pesky symptoms. Make sure your kit contains those items you naturally wish for whenever a cold strikes. Here are some ideas:

    *  Bath salts

    *  Heating pad

    *  Essential oils

    *  Soup or broth

    *  Tea bags (include decaffeinated options)

    © American Institute for Preventive Medicine

  • Say Goodbye To Winter Rash

    SELF-CARE CORNER

    Female using face cream on cheeks.

    Winter weather can create havoc for your skin. Cold air, low humidity, and the use of central heating all contribute to skin becoming dry, red, and itchy. A winter rash is a common skin condition that develops in the cool months.

    In addition, cool temperatures and dry air create a condition ripe for flair-ups for people who have skin conditions. This includes eczema or psoriasis.

    If you are prone to winter rashes, there are simple steps you can take to protect your skin and keep you comfortable all winter long.

    Keep your skin moisturized

    A thick, cream-based moisturizer is often a good choice in the winter. Because winter rashes are usually caused by dryness of the skin, find a lotion or cream that keeps your skin soft and smooth.

    Moisturize right after you bathe while your skin is still damp. For patches of skin that are dry, red, or itchy, you can apply lotion as often as needed.

    Avoid hot showers or baths

    Soaking in a steaming hot bath or shower might sound nice, but all that hot water can dry out your skin. When you bathe or shower, keep the water warm and limit your time to five or ten minutes.

    For some people, bathing every other day can aid in keeping the skin moisturized by allowing the skin’s natural oils to accumulate.

    Use a humidifier

    In cooler months, the air is cold and it also contains less water. If your home heating system does not have built-in humidity control, you may choose to purchase a humidifier to add moisture to the air.

    Ideal indoor air humidity should be between 30-50%. If you are using a humidifier, aim to stay in that range to prevent dryness.

    When to seek treatment for a rash

    Call your doctor if you have any of these symptoms:

    *  You develop open cuts or sores

    *  Your dry skin keeps you from sleeping

    *  You have itching without a visible rash

    *  Your self-care efforts do not relieve your dry skin

    © American Institute for Preventive Medicine

  • Take A Shot At Allergies

    SELF-CARE CORNER

    Women outside using a tissue while sneezing.

    Chronic congestion? Watery, itchy eyes? Sneezing and coughing? These may be symptoms of an allergy.

    If your doctor diagnoses you with an allergy, they may recommend allergy shots. For the right person, an allergy shot regimen may bring much-needed relief from frustrating and ongoing symptoms.

    The cause of allergies

    An allergy occurs when the immune system attacks an allergen. This creates mucous and the classic allergy symptoms. Allergens are substances that are usually not harmful, but the immune system over-reacts to them, causing an allergy. Common allergens include:

    *  Mold

    *  Pollen

    *  Dander

    *  Dust mites

    *  Grass

    *  Ragweed

    *  Animal dander

    How allergy shots work

    Each allergy shot contains a small amount of an allergen. When the immune system senses the allergen, it responds by producing an antibody. Antibodies neutralize and block the allergen from causing symptoms.

    In general, the goal of an allergy shot regimen is to reduce the body’s reactivity to the allergen. By introducing a small dose at a time, the immune system learns to identify and quickly neutralize the allergen. Over time, your immune system becomes more efficient and reduces allergy symptoms.

    Benefits of allergy shots

    Many different medications are available to treat allergies. However, for some people, those do not bring relief. Their doctor may recommend allergy shots as a safe and effective treatment to help them feel better. Shots may:

    *  Reduce allergy symptoms

    *  Reduce asthma symptoms for some people

    *  Reduce the risk of future allergies

    *  Reduce the need for other allergy medications

    Drawbacks

    Allergy shots are not for everyone. Your doctor is your best resource to determine the right treatment for your allergies. Drawbacks of allergy shots include:

    *  Possible redness or swelling at the injection site

    *  Potential for a severe reaction

    *  Requires frequent visits to your doctor

    *  Not appropriate for people with certain medical conditions

    *  Not used for food allergies

    © American Institute for Preventive Medicine

  • Bloated Belly: Ways To Get Relief

    SELF-CARE CORNER

    Image of tea and different tea leaves.

    Most people have felt a bloated stomach after a big meal. Usually, the belly feels overly full. It can make clothing feel tighter. The belly may look swollen. Bloating is usually caused by too much food or air and gas getting trapped in the intestines.

    But some people get bloated even when they didn’t eat too much. In some cases, it can be downright painful. The best way to address painful bloating is to find the cause and know how you can treat it.

    Bloating culprits

    The most common causes include:

    *  Dairy foods. If you notice bloating after eating cheese, ice cream, or drinking milk, you could have lactose intolerance.

    *  Gum. Swallowing air while chewing can cause bloating.

    *  Eating too much fiber at once. Fiber is great for you, but if your body isn’t used to it, you can get bloated and uncomfortable. Increase the amount you eat gradually.

    *  Bowel problems. Being constipated or having irritable bowel syndrome (IBS) can cause painful bloating. Drinking plenty of water can help with constipation and fiber absorption.

    *  Menstrual cycles. Some women get bloated because their body holds extra water before or during their periods.

    Treat bloating at home

    Many times, bloating can be managed at home. Here’s how:

    *  Write down what you eat and drink. Record when you get stomach pain or bloating.

    *  Cut back on gum.

    *  Avoid carbonated drinks.

    *  Drink plenty of water to keep the bowels moving. Don’t use a straw when drinking.

    *  Eat enough fiber. Start with fruits and vegetables. Eat only small amounts of beans, lentils and other gas-causing foods until you get used to them.

    *  Watch out for sugar-free foods. Some artificial sweeteners can cause bloating and gas.

    *  Ginger, peppermint, chamomile or fennel herbal teas may help. Always ask a doctor before using herbs if you have a health condition or take any medicines.

    *  Over-the-counter anti-gas medicines with simethicone help move gas bubbles out of the body.

    When to see your doctor

    Call a doctor or seek immediate medical care if you notice bloating with:

    *  Blood with bowel movements (stool)

    *  Losing weight without making an effort

    *  Nausea or vomiting

    *  For women: menstrual bleeding between periods or after menopause

    *  Fever

    *  Severe pain that won’t go away

    These could be signs of a serious health issue that needs treatment.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Cool That Heartburn

    SELF-CARE CORNER

    Man suffering from heartburn.

    Do you get a burning feeling in your chest after eating or at night? Does it get worse if you lie down or bend over?

    Many people have heartburn once in a while.

    Don’t ignore frequent heartburn

    When heartburn keeps happening, it could hurt your health. Frequent heartburn that lasts longer than two weeks is called gastroesophageal reflux disease (GERD). This condition can damage your throat or even cause breathing problems.

    See a doctor about frequent heartburn so you can get treatment.

    If you get occasional heartburn, there are several ways you can reduce it or avoid it:

    *  Stay upright after eating. Don’t lie down after a meal. This can cause the acid and food to come up and into your esophagus.

    *  Avoid activities that use the tummy muscles right after eating. This includes activities like hard exercise or lifting heavy objects.

    *  Eat smaller meals. Eat your food slowly and stop before you feel overly full.

    *  Avoid heartburn triggers. This includes caffeine, chocolate, fatty foods, fried foods and spicy foods.

    *  Work toward a healthy weight if you are overweight.

    *  Ask your doctor about using an antacid for occasional heartburn.

    Heartburn drug recall

    Recently, the Food and Drug Administration (FDA) found that an acid reflux (GERD) medicine contained a “probable human carcinogen” at low levels. This means that these medicines contain something that could potentially cause cancer.

    The drug, known as ranitidine or Zantac, is an H2-blocker. It works by reducing the amount of acid in the stomach. After FDA’s announcement, some drug companies recalled their ranitidine products. Some pharmacies also pulled the medicine off their shelves.

    If you are taking ranitidine or Zantac, talk to your doctor. There are other FDA-approved medicines that could work for you. Your doctor can help you choose the best treatment.

    FDA continues to evaluate the safety of ranitidine and will provide more information as it becomes available.

    Source: Food and Drug Administration

    © American Institute for Preventive Medicine

  • Backaches

    Pregnancy & Prenatal Care

    Causes

    Pregnant women get backaches because:

    *  The growing uterus and extra weight pull the body forward. Standing this way can strain the back muscles.

    *  Hormones are released during pregnancy. These make the ligaments soften and stretch. Ligaments are tissues that surround and support the joints.

    *  Joints in the lower back get sore from pressure. This happens to joints in the pelvic area, too. The baby is growing in size and weight.

    *  The baby presses against the tailbone.

    Prevention

    Do exercises your health care provider tells you to do. Use good posture, too. Keep your spine straight when you are standing. Have a friend check your back for curving: Stand with your heels against a wall. Ask your friend to look at your back. Tell him or her to let you know if it curves. Center your weight over the pelvic area. Be careful when you bend over, too. Bending wrong can give you a backache.

    Back Labor

    Most women have some back pain during labor. Some women have it through their whole labor. This is called back labor. It is caused by the way the baby is lying. The back of the baby’s head presses against the tailbone. Or it may press slightly to one side of it. Back labor can occur in preterm labor, too.

    Questions to Ask

    Self-Care

    Tips for Good Posture

    When you stand:

    *  Stand straight.

    *  Tuck in your bottom.

    *  Don’t hollow your back.

    *  Don’t tighten your shoulders or hold them back. Keep them dropped.

    *  If you have to stand for a long time: Stretch your feet and shift your weight. Rest one foot and then the other on a footstool or telephone book.

    When you sit:

    *  Sit on a straight chair with a high back.

    *  Rest your back against the chair’s back.

    *  Put a pillow at the small of your back.

    *  Rest one or both feet on a footstool.

    *  Don’t sit too long. It strains your lower back. Get up and walk around.

    When you bend:

    *  To pick something up, squat down on your heels and bend your knees. Keep your upper body straight. Don’t lean over from the waist. Use the strength from your legs, not your back.

    *  To do something down low, kneel or squat. Or get down on all fours. That way, you help take the baby’s weight off your spine.

    When you lie down or sleep:

    *  Use a firm mattress. If you don’t have one, have someone help you place a board under your mattress. Or have someone put your mattress on the floor.

    *  Lie on your left side with your knees bent. Bend the upper knee more than the lower knee. Leave a lot of space between your legs.

    *  Put a pillow under your upper knee and leg.

    Other Self-Care Tips

    *  Don’t gain too much weight.

    *  Wear shoes with low (but not flat) heels.

    *  On a long car ride, stop every two hours. Get out and walk around.

    *  Don’t take medicine for pain. Ask your health care provider first.

    *  Don’t lift objects over 15 pounds.

    *  Don’t do exercises where you lift both legs at the same time.

    *  Do exercises for stronger back and belly muscles. Ask your health care provider for these.

    *  Do relaxation and deep breathing exercises. Do yoga.

    *  Have someone massage your lower back. Massage won’t cure a backache. It can loosen tight muscles, though.

    *  Apply warm, moist heat to your back. Use a hot water bottle or warm wash cloth.

    *  Ask your health care provider if you should wear a back support girdle, a back brace, or a special elastic sling.

    *  Do an exercise called the “pelvic rock”. This exercise helps your lower back be more flexible. It helps make the muscles in your belly stronger.

    You can stand to do the pelvic rock.

    Step 1

    *  Stand 2 feet away from the back of a chair.

    *  Put your hands on the chair’s back. Keep your elbows straight.

    *  Bend a little forward from your hips.

    Step 2

    *  Push your hips backward and relax the muscles in your belly. Relax your back.

    *  Bend your knees a little.

    Step 3

    *  Slowly pull your hips forward.

    *  Tuck your buttocks under as if someone were pushing you from behind.

    Step 4

    *  Repeat steps 1, 2, and 3.

    Illustration of pregnant women doing the pelvic rock exercise while standing.

    You can do the pelvic rock on your hands and knees.

    Step 1

    Get down on all fours. Have your knees slightly apart. Have your back and elbows straight.

    Step 2

    Breathe in. As you breathe in, relax your back. Use the muscles in your lower belly.

    Step 3

    Breathe out. As you breath out, let your back relax down to a flat position. Do not let your back sag.

    Step 4

    Repeat steps 1, 2, and 3.

    {Note: Tell your health care provider if you get pain when you do the pelvic rock. Ask for help if you have a problem doing the pelvic rock.}

    Illustration of pregnant women doing the pelvic rock on hands and knees.
    Prenatal Self-Care book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Earaches

    Ear, Nose & Throat Conditions

    Signs & Symptoms

    *  Mild to severe ear pain.

    *  Feeling of fullness or discomfort in the ears.

    *  Tugging at the ear and restlessness in young children.

    *  Ear pain.

    *  Some hearing loss.

    *  Blood or other discharge from the ear (especially after sticking an object in the ear or exposure to extremely loud noise).

    Illustration of ear.

    Causes

    The most common cause of earaches is plugged Eustachian tubes. These go from the back of the throat to the middle ear. Fluid or pressure in a plugged Eustachian tube causes pain. This is caused by an infection of the middle ear, a cold or sinus infection, or allergies. Other things that can cause ear pain include changes in air pressure in a plane, something stuck in the ear, too much earwax, tooth problems, and ear injuries.

    Treatment

    Treatment includes pain relievers and methods to dry up or clear the blocked ear canal. Self-care can be used to treat many earaches. Severe and/or constant ear pain needs a medical diagnosis. Often, antibiotics are not needed for middle ear infections in children. About 8 in 10 children with ear infections get better without antibiotics. Let your child’s doctor decide if and when an antibiotic should be prescribed.

    Questions to Ask

    Self-Care / Prevention

    To Help Prevent Ear Pain

    *  Don’t put cotton-tipped swabs, bobby pins, etc., in your ears. This could damage the eardrum.

    *  Don’t blow your nose with too much force.

    *  If you can, avoid places that have very loud noises (construction sites, etc.). Wear earplugs when exposed to loud noises.

    *  Keep the volume on low when using stereos, compact discs (CDs), etc. If someone else can hear the music when you are listening to one of these devices with earphones, the volume is too loud.

    To Avoid Getting “Swimmer’s Ear”

    *  Wear wax or silicone earplugs.

    *  Wear a bathing cap.

    *  Don’t swim in dirty water. Swim on the surface not underneath the water.

    *  Use an over-the-counter product, such as Swim-Ear, as directed.

    To Reduce Ear Pain

    *  Place a warm washcloth next to the ear. Some health professionals recommend putting an ice bag or ice in a wet washcloth over the painful ear for 20 minutes.

    *  Take an over-the-counter medicine for pain as directed on the label.

    To Open Up the Eustachian Tubes and Help Them Drain

    *  Sit up. Prop your head up when you sleep.

    *  Yawn. This helps move the muscles that open the Eustachian tubes.

    *  Chew gum or suck on hard candy. (Do not give to children under age 5.) This tip is especially helpful during pressure changes that take place during air travel, but can also help if you wake up with ear pain.

    *  When traveling by air, stay awake when the plane takes off and lands. Wear ear plugs.

    *  Take a steamy shower.

    *  Use a cool-mist vaporizer, especially at night.

    *  Drink plenty of cool water.

    *  Gently, but firmly, blow through your nose while holding both nostrils closed until you hear a pop. This can be done several times a day.

    *  If okay with your doctor, take a decongestant to help relieve the swelling that causes the pain. (Don’t use a nasal spray decongestant for more than 3 days unless directed by your doctor.)

    *  When you give a baby a bottle, hold the baby in an upright position.

    To Treat a Mild Case of “Swimmer’s Ear”

    The goal is to clean and dry the outer ear canal without doing further damage to the top layer of skin.

    *  Shake the head to expel trapped water.

    *  Dry the ear canal. Get a clean facial tissue. Twist each corner into a tip and gently place each tip into the ear canal for 10 seconds. Repeat with the other ear using a new tissue.

    *  Use an over-the-counter product, such as Swim-Ear. Drop it into the ears to fight infection. Follow package directions.

    *  Do not remove earwax. This protects the ear canal.

    For an Insect in the Ear

    Shine a flashlight into the ear. Doing this may cause the insect to come out.

    Resources

    National Institute on Deafness and Other Communication Disorders (NIDCD)

    800.241.1044

    www.nidcd.nih.gov

    Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine