Living Well - March/April 2015 by Missoulian

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March / April 2015 A Publication of the

peanuts: eat or avoid?

cold or allergy?

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pring is here, and with it a time of rejuvenation – not just for our beautiful mountains and valleys, but for ourselves. We’re here to help.

In this edition of Living Well, you’ll find great guides to “me time” and stress reduction, both of which include “take a walk.” Luckily, we live in just about the best place on the planet to get outside and take a quick, mind-clearing, smile-inducing walk. We’ve also worked with experts in fitness to bring you tips for re-energizing your personal workout regimen, improving your breathing technique (it’s a science, not an art) and boosting your immune system. Spring is also, of course, the start of allergy season. So we’ve got that important information as well – and also a guide to food allergies and how to avoid disaster when you dine out. With so much sunshine headed our way, we want to enter the warmer months in good health – mind and body – so we can fully enjoy this blessed place we call home. Sherry Devlin, Editor

People in Missoula and western Montana want to feel good, look good and live well. Available at more than 150 newsstand locations throughout the area, Western Montana Living Well is well suited to more than 30,000 readers monthly who want health tips on fitness, nutrition, family, financial advice, wellness, therapy and beauty.

publisher Mark Heintzelman graphic design Krista Ness Ray Lombadi

contributors Danielle Braff Karen Kaplan Bernadette Lintner Deborah Netburn Linda Redfern

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The opinions, beliefs and viewpoints expressed by the various authors and

each article published in this publication owns his or her own words.

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Living Well | March/April 2015

In This Issue Have Food Allergies?

Top tips for dining out and cooking at home

5 Simple Ways to Disconnect Enjoy 15 minutes of ‘me time’

Outsmart Illness

To Fight Allergy

Study finds it’s better to eat peanuts than avoid them

Hand-washing Dishes

Dishes may prevent kids from getting allergies

Breathing Techniques to Reduce Stress 10 Fight Sress with Exercise

March/April 2015 | Vol. 28

Cold or Allergy?

How to tell the difference, especially in winter

Five Simple Ways to Reduce Stress

Five simple steps to boost your immune system naturally

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Have Food Allergies? Top tips for dining out and cooking at home By Danielle Braff, Tribune News Service

Dining out

“One of the most important things for people with food allergies is to be vocal about those food allergies,” says

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chef Jennifer Brooks-Stadler of The Illinois Institute of Art - Chicago. She says to make your allergies known, not only because of substitutions but also to ensure your meal hasn’t been prepared using cookware and utensils that have come in contact with the food you are allergic to. “Ten or more yeas ago, the restaurant industry wasn’t very receptive to food allergies, intolerances and menu item substitutions. Today, this is not the case,” says chef Andrew Dole of The Art Institute of Colorado. “The consumer is in the driver’s seat when it comes to ordering meal alterations.” To make dining experiences easier, Dole recommends looking up the menu or calling ahead to ask questions. Diners should also keep in mind that if they make special

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n estimated 15 million people in the United States, including one in 13 children, suffer from food allergies, according to Food Allergy Research and Education (FARE). A wide range of reactions to food allergens can provide a unique set of challenges when dining out and even cooking at home. How can someone with food allergies still enjoy foods safely at home and while away? Culinary professionals from The Art Institutes system of schools provide tips for navigating menus and recipes.

Ask for what you want. Be up front, and don’t hide it. It isn’t worth the consequences.

Living Well | March/April 2015

requests, they should allow for extra cooking time. Dole also advises having a few go-to restaurants where you can get a meal without a hassle. “This doesn’t mean that trying out new restaurants is out of the question, but at peak meal times or on busy nights of the week, it doesn’t hurt to go with what one knows,” he says.

In the kitchen

Brooks-Stadler says there are three ways to work around a food allergy: reduce, replace or eliminate. “The home cook needs to know what they like and be willing to experiment a little,” she says. “There will be some fails.” Eggs and nuts are two common food allergens but there are ways to work around them when cooking at home. “The egg is a very versatile ingredient that provides structure, binding and leavening,” says Dole. “Substituting for one or two eggs requires knowing what role the egg is playing in the recipe.” For more than two eggs, Dole recommends looking for a new recipe that doesn’t incorporate eggs Brooks-Stadler says you can substitute fruit and vegetable purees such as applesauce, pumpkin or squash for breads and baking. These purees can also be used when making homemade pasta. For eggs being used as a binder, Dole suggests using a mashed banana, Xantham gum or another thick mashed or pureed fruit substitute. Applesauce works well to contribute moisture, and if the egg is the leavening element in a recipe, a small amount of baking powder can be used. “A lot of people have different levels of allergies to nuts. Maybe you can’t have almonds, but you can have peanuts,” says Brooks-Stadler. She recommends substituting seeds and seed butters for nuts and nut butters. Dole adds that seeds are crunchy with a good fat content, making them a great nut substitute in salads, baking and for garnishes. To replace the healthy fats found in nuts, olives, olive oils, canola oils and avocados will do the trick. “I’d tell anyone with a food allergy or intolerance to ask for what you want. Be up front, and don’t hide it. It isn’t worth the consequences,” says Dole. Brooks-Stadler agrees, “The best thing I would recommend to people is to be aware and hyper-vigilant. Listen to your body.” For more information about The Art Institutes, visit artinstitutes.edu. The Art Institutes is a system of over 50 schools throughout North America. Programs, credential levels, technology, and scheduling options vary by school and are subject to change. Several institutions included in The Art Institutes system are campuses of South University or Argosy University. Administrative office: 210 Sixth Avenue, 33rd Floor, Pittsburgh, PA 15222 ©2014 The Art Institutes International LLC. Our email address is csprogramadmin@edmc.edu.

Living Well | March/April 2015

5 Simple Ways

To disconnect and enjoy 15 minutes of ‘me time’

mericans rarely take the time to unplug during the work day. In fact, we spend just short of half the day in front of some type of screen, according to research by the Kaiser Family Foundation. The health benefits of relaxing away from digital technology are well documented, but it still is a challenge for many to find some time for themselves. If you find yourself in this category, consider scheduling a 15 minute break every morning and afternoon. It will be quality me-time, and before you know it, those 15 minutes will become a welcomed break each and every day. Here are five simple ways you can turn just 15 minutes into an actual break that will help refresh your whole day - and may just make you more productive.

Enjoy tea time: In under 15 minutes, you can brew and enjoy a cup of tea. Choose your favorite ceramic mug, add hot water, and let your Tetley Black and Green tea bag steep for two minutes while you take a breath. No peeking at your screen while your steeping! Tetley Black and Green tea is a smart choice, since it does double duty while you take a break, offering the benefits of green tea with the rich, smooth flavor of black tea. So savor the experience and the tea - and disconnect and focus your energy on yourself until your cup is empty. Meditation: Meditation is a great way to slow the

heart, calm the mind and recharge the batteries. Just 15 minutes of meditation can help you improve your focus and reduce stress, bringing your energy back so you can

Living Well | March/April 2015

accomplish everything on your to-do list. Follow along with a guided meditation on YouTube to help get started.

Take a walk: Get yourself out of your home or office for 15 minutes of fresh air. Pack a pair of sneakers and set a daily appointment on your calendar. Go around the block, or pick up the pace a bit and go for the mile. By removing yourself from your working environment, you can help your brain concentrate better when you return. Play with a pet: Four-legged family members can quickly bring a smile to your face during a 15-minute break for playtime. Even sitting still and scratching Fido or Fluffy behind the ears can help calm you down and lift your spirits. Plus, your pet will certainly reward you with love and affection. Stretch out the kinks: Sitting still for too long can leave your body achy and sapped for energy. Do some desk exercises to get your blood moving, like rising up to your tiptoes for a full-body stretch. Close your office door and put your phone on do not disturb to get the break you need. A couple of yoga moves are also an option, and can help relieve any neck or back tension that might be distracting you from your work. If you start scheduling these 15-minute breaks, you’ll soon notice they become automatic, and you’ll start to look forward to the times of the day when you can pull the plug and enjoy some time to yourself.

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Living Well | March/April 2015

Breathing Techniques to Reduce Stress By Bernadette Lintner, PT, DPT

tress. We all know the feeling. The early mornings, the tired eyes, the sore necks muscles, the tension headaches, the teeth grinding, and other little “pleasantries” that accompany the release of cortisol in our bodies in response to a stressful situation. The Mayo Clinic defines stress as “a normal psychological and physical reaction to the ever-increasing demands of life… Our brain is hard-wired with an alarm system for our protection. When our brain perceives a threat, it signals our bodies to release a burst of hormones to fuel your capacity for a response. This has been labeled the “fight-or-flight” response. Once the threat is gone, our body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that our alarm system rarely shuts off. Over time, high levels of stress can lead to serious health problems. Don’t wait until stress has a negative impact on your health, relationships, or quality of life to start a stress management program”. Stress management can give you a range of tools to reset your alarm system. First off, maintaining a healthy lifestyle will aid in stress reduction and increase resilience to the effects of stress. Eat a healthy diet, drink enough fluids, exercise regularly and get enough sleep. Next, identify stress triggers in your life, remember these can be both positive, such as getting married or buying a new house, and negative; high demands at work, caring for an ill family member, financial hardship, etc. Once you’ve identified your stress triggers, you can start thinking about strategies for dealing with them. Identifying what piece of the situation you can control is a good starting point. Commit to making the necessary changes that you can control. Other times, you may only be able to change how you react to the situation. Also, make sure to utilize your resources! Don’t be afraid to seek help and support from family, friends, and co-workers; ask them what stress-relief techniques have

Living Well | March/April 2015

worked for them. Take advantage of living in Montana, we have the huge benefit of nature surrounding us, take a walk outside next to the river or up to the “M” and breathe in the fresh air. Exercise releases natural endorphins “the happy hormone” to combat stress hormones. Another priceless resource we all have to combat stress is our lungs and the practice of deep breathing. The chest contains two lungs, and each lung is made up of sections called lobes. The lungs are soft and protected by the rib cage. The purpose of the lungs is to bring oxygen into the body and to remove carbon dioxide. Oxygen is a gas that provides us energy while carbon dioxide is a waste product or “exhaust” of the body. The process of inhaling oxygen and exhaling carbon dioxide is called breathing. The largest and most efficient muscle we use to breathe is the diaphragm. The diaphragm is a muscle that lies under the lungs and separates them from the organs below. As the diaphragm moves down or flattens, the ribs flare outward, the lungs expand and air is drawn in (inhalation). As the diaphragm relaxes, air leaves the lungs and they spring back to their original position (exhalation). The lungs, like balloons, require energy to blow up but no energy is needed to get air out. The other muscles used in breathing are located between the ribs and certain muscles extending from the neck to the upper ribs. The diaphragm, muscles between the ribs and one of the muscles in the neck, called the scalene muscle, are involved in almost every breath we take. If we need more help expanding our lungs, such as in exercising, we “recruit” other muscles in the neck and shoulders. Deep breathing, or the primary use of the diaphragm to perform a prolonged inhalation and exhalation, has been used since ancient times to promote mindfulness and well-being. Many practices such as yoga and meditation use controlled breathing as a cornerstone to build off of. Below are several techniques to utilize and incorporate the powerhouse of our own breath to decrease stress and promote health into our daily lives.

Living Well | March/April 2015

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Deep breathing has been used since ancient times to promote mindfulness and well-being.

The 3 Breaths: • If you have 30 seconds • Close your eyes • Take a slow deep inhale in through your nose, counting to 5 to prolong the breath

• • • •

Hold for a half second pause Exhale through your mouth, counting to 5 to prolong the breath Repeat 2 more times During your breathing, try to clear your mind of all of your current worries and focus on just the feeling of your breath and your counting

Diagphramatic Breathing: • If you have 10 minutes • One hand on the chest and the other on the belly • Take a deep breath in through the nose, inflating the lungs with enough air to create a stretch on the rib cage, * the hand on your belly should move outward (diaphragm use), no movement from the hand on your chest

• Exhale through mouth slowly until breath pauses • Repeat 6 to 10 deep, slow breaths per minute for 10 minutes a day • Can experience immediate reductions to heart rate and blood pressure

Living Well | March/April 2015

Progressive Relaxation • If you have a little more time… • Start with your eyes closed • Focus on the way your body feels, and focus on tensing (for 3 seconds) and relaxing each muscle group starting at your eyes the progressing through the body to the jaw, muscles on your forehead, neck, chest, arms hands, abdominals, glutes, thigh, knees, arches of your feet and toes

• Tense muscles during the hold phase (prolonged to 3 seconds) between slow deep breaths, in through nose and out through mouth

• See if you can progress to add in diaphragmatic breathing to your progressive relaxation for whole body health Although stress will not completely disappear from our lives, we can find ways to manage your stress and not let it take over your life or health. With ongoing practice and incorporation of stress management techniques into your lifestyle, you can learn to manage your stress levels and increase your ability to cope with life’s challenges.

Living Well | March/April 2015

Fight Stress with

Exercise By Linda Redern, PT Valley Physical Therapy

magine a cave man walking along with his club in hand. As he turns the corner around a giant bolder he is face to face with a saber tooth tiger! The cave man has two life saving choices: beat the tiger with the club or run for his life! Fight-or-flight. Increased heart rate and blood pressure are our basic Autonomic Nervous System responses to threat or stress. We encounter stress in our everyday lives at work, school or home. This same autonomic response of flight-or-fight occurs in our system, however, it is not socially acceptable to beat up or run away from your boss, instructor or family member. A constructive way to channel this response is to exercise!! The physical effects of stress and the benefits of exercise have long been established. According to the American Psychological Association 75% of people in the United States feel stressed out. Stress is attributed to 50% of us eating unhealthy, 47% can’t sleep well and one in three are depressed. Stress is associated with just about every chronic disease. Research has shown that exercise can reduce the risk of coronary heart disease and stroke, type 2 diabetes, colon and breast cancer, osteoporosis, falls and fractures, depression and dementia. Exercise in almost any form can act as a stress reliever. Research favors cardio workouts in pumping more blood to the brain. Increased blood oxygen to the brain can cause an actual change in your brains ability to produce specific chemicals that increase our brains ability to buffer (have a less exaggerated) fight-or-flight response. Cardio workouts include exercise that increases your heart rate for a sustained period of time (i.e.: fast walking, hiking, running, cycling, tennis, mowing the lawn or aerobics classes). In addition to cardio exercise research shows that yoga, strength training and any form of physical activity can be beneficial in the production of your brain’s feel-good neurotransmitters, called endorphins. The release of endorphins leads to a feeling of euphoria, modulation of appetite and an

Living Well | March/April 2015

enhancement of immune response. Regular exercise can give you a sense of command over your body and your life. We as human beings were designed to move, not to sit on chairs. Everyone knows that exercise is good you and that it is one of the best stress combatants available; however, the majority of peoples’ excuse is that they are too busy and stressed to fit it into their routines. Here are some tips to start an exercise program and how to stick with it. Write down specific, measurable, attainable and time-limited goals. Specific goals might include committing to walking during your lunch hour three times a week or if needed, finding a baby sitter to watch your children so that you can slip away to attend an exercise class. Find a friend, co-worker or family member to help motivate you. Knowing that someone is waiting for you to show up helps keep you committed to your workouts. Ride your bike to work and take stairs. Choose a gym that is on your way home from work. Join a running club. Pencil in your exercise at the start of the week. If you can’t fit in one 30-minute walk, try three 10- minute walks instead. Be patient when you start a new exercise program and allow four to eight weeks of consistent exercise prior to feeling in shape. What is most important is to choose an exercise that you enjoy. Try not to think of exercise as just one more thing on your to-do list. Here are the recommended physical activity levels:

Adults (19-65 and over): 150 minutes every week Young people (5-18): 60 minutes every day Children under five: 180 minutes every day. Any form of physical activity can help you unwind and become an important part of your approach to easing stress. Whatever exercise you try, I hope you soon discover the physical and mental benefits in your life!

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Exercise in almost any form can act as a stress reliever.

Living Well | March/April 2015

Outsmart Illness: Five simple steps to boost your immune system naturally

ches, pains, missing work and hours resting in bed - everybody dreads getting sick. Fortunately, the best defense against illness is a healthy immune system, and by doing a few simple things at home, you can make sure yours is in tip-top shape. “The immune system is the body’s defense system for warding off any germs, bacteria and viruses that will

Living Well | March/April 2015

cause illnesses and disease,” explains Dr. Heather Manley, naturopathic physician and author of Human Body Detectives (HBD) kids’ book series. “Keeping our immune system strong and supported - not suppressed - will allow it to work optimally in fighting off any unwanted germs.” To get started boosting the immune system naturally, Manley offers five simple steps that anyone can do:

Prioritize Gut Health “Approximately 70 percent of the immune system is found in the gut; therefore, the connection of keeping the gut working optimally - digesting foods and absorbing nutrients - makes a profound difference in the strength of the immune system,” says Manley. Probiotics are good bacteria that can help boost gut health and therefore improve the immune system. “I like the Nordic Naturals brand because it doesn’t have to be refrigerated,” Manley says. “The

supplement aids in keeping the digestive system strong and healthy, helps ward off germs the body doesn’t want, and keeps the good bacteria and bad bacteria in balance.” In addition to boosting the immune system, probiotics improve vitamin and mineral absorption, aid in the manufacturing of B vitamins and vitamin K, and protect the mucous lining of the intestines, according to Manley.

Incorporate Germ-Flushing Activities Some activities are particularly good for boosting the immune system and helping the body flush out germs. Manley recommends jumping on a trampoline. In addition to being a great exercise, it increases lymphatic system circulation, which rids the body of germs. “Remember to drink plenty of water and herbal tea,” she says. “Herbal tea is a great way

to stay hydrated - either hot or cold - and flush germs. With so many flavors available, it is simple to find one you like.” Finally, her last piece of advice is to avoid sugar. “Germs love sugar,” she says. “Therefore, my biggest suggestion is to avoid all sugar when you feel you are coming down with something, or if people around you are sick.”

Living Well | March/April 2015

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Living Well | March/April 2015

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Take a Supplements and Vitamins Supplements are a simple, reliable way to strengthen the immune system. Manley recommends starting with a quality fish oil supplement. “Both EPA and DHA are found in fish oils and are usually known for their heart and neural benefits; however, they also play a larger role in optimal health and a positive immune response during illnesses,” she says. Learn more at www. nordicnaturals.com. In addition to fish oil, vitamins A and D support immune health. “Low levels of vitamin D usually lead to illnesses,” Manley says. “Vitamin D aids the white blood cells and gives them a good boost for fighting off germs. Vitamin A has been shown to have an antiinflammatory effect in the gut.”

Create a Hydrotherapy Routine

“Hydrotherapy is a great way to increase circulation and boost the immune system,” says Manley. What is hydrotherapy exactly? Hydrotherapy uses hot and cold water to maintain and restore health ideal for immune system maintenance. Manley says the simplest way to start hydrotherapy is to incorporate it into your daily shower. After taking a hot shower, immediately rinse with cool-to-cold water for 30 seconds. The hot shower causes waste to be removed from tissues, while the instant change to cold water will close blood vessels so blood flow increases to internal organs.

Focus on Whole Foods “This time of year with temperature changes and the holidays fast approaching, there are many reasons to evaluate yourself and your family to make sure everyone is eating whole, non-processed foods,” says Manley. Whole, non-processed, colorful foods are packed with nutrients that support the immune system. Here are Manley’s top immuneboosting foods: • Produce: berries, broccoli, kale, mangos, pumpkin, citrus, mushrooms • Seeds: pumpkin, flax, chia • Fresh spices: garlic, ginger • Fermented foods: yogurt, cottage cheese, kefir, pickled vegetables, miso 20

Living Well | March/April 2015

To Fight Allergy Study finds itâ&#x20AC;&#x2122;s better to eat peanuts than avoid them By Karen Kaplan, Los Angeles Times

t seemed like a good idea at the time: With the incidence of peanut allergy climbing among children, the American Academy of Pediatrics in 2000 advised parents to keep peanuts far, far away from infants and toddlers who might have a life-threatening reaction to them. But a new study suggests that advice did more harm than good. A long-awaited clinical trial found that young children who avoided peanuts for the first five years of their lives were up to seven times more likely to wind up with peanut allergy than kids who made a point of eating peanuts at least three times a week. The findings were presented this week at the annual meeting of the American Academy of Allergy, Asthma, and Immunology and published online by the New England Journal of Medicine. “The results have the potential to transform how we approach food allergy prevention,” Dr. Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases, said in a statement. The NIAID helped fund the study. The trial results offer fresh support for the so-called hygiene hypothesis, which ties the recent rise in allergies and autoimmune disorders to the ultra-sterile environment made possible by antibacterial soap, disinfectants and other cleansers that have become staples of modern life. (Indeed, a study published Monday in the journal Pediatrics found that children whose families used dishwashing machines were more likely to have allergies than kids whose plates were washed by hand.) All of this unnatural cleanliness robs the immune system of the opportunity to develop resistance to all kinds of germs and other substances that humans used to encounter on a regular basis. The result is less immune tolerance — and more allergies. About 3 percent of children in developed countries are now allergic to peanuts, the study authors say. Anecdotal evidence for the hygiene hypothesis came from a 2008 study of Jewish children. Some lived in the United Kingdom, where toddlers don’t eat peanuts until they are at least a year old. The others lived in Israel, where infants start eating foods made with peanuts when they are 7 months old. Although both groups of children had a “similar genetic background,” the U.K. children were 10 times more likely to have peanut allergy than their counterparts in Israel. Some of the doctors and allergy experts who worked on that study set out to test the hygiene hypothesis in a more systematic way. So they enrolled 640 infants in the Learning Early about Peanut Allergy trial — nicknamed LEAP. All of the infants were deemed to be at risk of

developing peanut allergy because they were already allergic to eggs and/or they had a severe case of eczema, a skin condition that can be caused by allergies. All of the infants were between the ages of 4 and 11 months when they joined the study. Researchers conducted a skin-prick test to see whether the infants had any sensitivity to peanuts at the start of the study. Then they were randomly assigned to either consume at least. 6 grams of peanut protein per week — in the form of a snack food called Bamba or as smooth peanut butter — or to avoid peanuts altogether. Children who showed some peanut sensitivity and were sorted into the peanut-eating group had to pass a peanut food challenge to make sure they could handle their assignment. Six of the kids had a reaction to peanuts were re-assigned to the peanutavoidance group. All but 10 of the children stuck with the study until they were 5 years old. The researchers examined the kids in two groups — the 85 percent who had no sensitivity to peanuts at the start of the study and the 15 percent who were already developing peanut allergy. In both groups, the results were striking.

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Among the kids with no sign of peanut allergy at the start of the trial, 13.7 percent of those who avoided peanuts became allergic by the time they turned 5. But among the children who ate peanuts regularly, only 1.9 percent became allergic. That amounted to an 86 percent relative reduction in peanut allergy risk, the study authors found. Peanut exposure was also helpful for kids who were already on the road to peanut allergy. Among these 5-yearolds, the allergy rate for those who avoided peanuts was 35.3 percent, compared with only 10.6 percent for those who ate peanuts. That worked out to a 70 percent relative reduction in allergy risk, according to the study. The researchers were able to collect dust samples from the beds of nearly two-thirds of the children at the end of the trial. Sure enough, the children who ate peanuts had a median of 91.1 micrograms of peanut particles in their bed dust, while their peanut-avoiding counterparts had a median of only 4.1 micrograms of peanut. In addition, blood tests showed that the children who ate peanuts had higher levels of two types of peanut-related antibodies than the children who avoided the nuts. Peanut exposure wasn’t without its problems. Five types of side effects — upper respiratory tract infections, viral skin infections, hives, gastroenteritis and conjunctivitis — occurred more frequently among the peanut eaters than

the peanut avoiders. But the severity of these side effects tended to be mild or moderate, according to the study. “This intervention was safe, tolerated, and highly efficacious,” the study authors wrote. The American Academy of Pediatrics has already withdrawn its endorsement of peanut avoidance. And in the years after the study of Jewish children was published, researchers reported similar findings about allergies to eggs and cow’s milk. Many questions remain, however. Among them: How much peanut protein do kids need to eat to reduce their allergy risk? Will the protective effect wear off if kids stop eating peanuts? (The researchers plan to find out by tracking the study participants through a study they have dubbed LEAP-On.) In the meantime, two pediatric allergy specialists suggest that infants at risk for peanut allergy should try a similar regimen of peanut exposure. “The results of this trial are so compelling, and the problem of the increasing prevalence of peanut allergy so alarming, new guidelines should be forthcoming very soon,” they wrote in an editorial that accompanies the study in the New England Journal of Medicine. “The LEAP study makes it clear that we can do something now to reverse the increasing prevalence of peanut allergy.”

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Children who avoided peanuts for the first five years of their lives were up to seven times more likely to wind up with a peanut allergy. Living Well | March/April 2015

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Living Well | March/April 2015

Hand-washing

Dishes may prevent kids from getting allergies By Deborah Netburn, Los Angeles Times (TNS)

oms and dads â&#x20AC;&#x201D; grab a sponge and step away from the dishwasher. A new study suggests that hand-washing dishes (and leaving some microbes on a fork, bowl or plate in the process) may help reduce the risk of allergy development in young children. In a paper published Monday in the journal Pediatrics, Swedish researchers report that kids who grew up in households where dishes are hand-washed as opposed to sterilized in a dishwasher were less likely to report suffering from eczema, asthma or hay fever. They also found that eating fermented foods (such as sauerkraut or pickles) and eating eggs and milk purchased directly from a farm lowered a childâ&#x20AC;&#x2122;s risk of developing allergies.

Living Well | March/April 2015

The findings are in line with what is called the hygiene hypothesis, which suggests that excessive cleanliness is responsible for a growing allergy epidemic. The idea is that exposure to germs in early childhood is necessary to stimulate the immune system and reduce the risk of allergy development. The theory has been borne out in several different studies. For example, research shows that kids are less likely to become allergic if their parents suck a pacifier to clean it, if they grow up on farms, and if they have pets early in life. The study is based on a questionnaire filled out by the parents of 1,029 Swedish children aged 7 to 8. A history of eczema was reported in 23 percent of children whose parents washed dishes by hand and in 38 percent of those who used a machine dishwasher.

The research team, lead by Bill Hesselmar of Queen Silvia Children’s Hospital in Gothenberg, Sweden, say the goal of their study was to uncover practical habits that might protect against allergies. The researchers note that several studies have shown that living on a farm is associated with lower rates of allergies in children, but that might be a hard prescription for most families to follow. On the other hand, increasing a child’s exposure to microbes through washing dishes by hand and other elements of “traditional cooking” might be doable. “Even though we do not currently have strong support for recommending any of these lifestyle factors in allergy prevention, they are already commonly used and most often regarded as harmless,” the authors write.

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Asthma was reported in 1.7 percent of kids whose parents hand-wash dishes compared to 7.3 percent for those who use a dishwasher. well January/ 2015 ~ living2015 Living WellFebruary | March/April

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Asthma was reported in 1.7 percent of kids whose parents hand-wash dishes compared to 7.3 percent for those who use a dishwasher. For hay fever it was 10.3 percent and 12.9 percent, but the researchers say this difference was not statistically different. The authors also created an umbrella term, “traditional cooking,” which includes washing dishes by hand, eating fermented food and buying food directly from farms After controlling for several factors including day care attendance, parental history of allergy and whether or not the family had a pet, they found that 19 percent of kids from “traditional cooking” families reported suffering from allergies, compared to 46 percent of kids who came from families where the dishes went in the dishwasher, the food was not fermented, and nothing came straight from the farm.

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Cold or Allergy?

How to tell the difference, especially in winter By Danielle Braff, Tribune News Service

f your “common cold” has been hanging around for more than a week, it may not be a cold at all. It might actually be an allergy disguised as a cold. Dr. Stanley Goldstein, director of Allergy and Asthma Care of Long Island, in New York, said fall and winter allergies are just as common as spring and summer allergies. What’s different about the allergies this time of year, he added, is that most people simply don’t know they have them. “These just don’t bring patients out of the woodwork, complaining because many of them are just living with them,” Goldstein said. “If you walk around congested very early in life, you don’t realize what it means to feel normal.” Or many people may simply think that they’re getting a cold -- over and over and over again, said Tonya Winders, president and chief executive officer of the Allergy & Asthma Network Mothers of Asthmatics, based in Virginia. “The most confusing aspect of telling the difference is that the symptoms are so similar,” Winders said. Airborne allergies and common colds both can produce coughs, sneezing, a stuffy nose and a runny nose, she said. But there are a few differences. A cold should last less than 7 to 10 days, while seasonal allergies tend to last through the entire season. The allergy usually will start at the onset of the season, while the cold could begin at any time, Winders said. Other ways to tell them apart would be that a cold may start with a sore throat and may be accompanied by a lowgrade fever or body aches, while recurrent “colds” that aren’t associated with a fever would be allergies, said Dr. Cristina Porch-Curren, allergist with Coastal Allergy Care in California.

Living Well | March/April 2015

Itchy eyes or an itchy nose -- or both -- also would be hints that the ailment actually may be an allergy, said Dr. Timothy Craig, professor of medicine and pediatrics at Penn State University College of Medicine. “Thus seasonal distribution, sneezing and itchy eyes often point toward allergies,” Craig said. Winders suggests seeing a primary care physician who can point you in the right direction, and if over-thecounter allergy medications don’t work, then an allergist can do a full work-up to figure out exactly which allergies are triggering a reaction. Even those who haven’t had allergies in the past could be subject to new fall or winter allergies, Winders said. “We know that allergies change and develop over time because they’re driven by exposure, so you have to be exposed to the allergen more than one time to have that allergy,” she said. Hormones or relocation also can play a role in later allergy onsets that cause more than 50 million Americans to suffer from some form of allergies, and that number has been increasing since the 1980’s, according to the U.S. Centers for Disease Control and Prevention. In the fall, the most common allergy is hay fever, which is caused by ragweed, while winter allergies tend to be to mold, dust, mites and animals because people spend more time inside in small spaces, Winders said, adding that these allergies are more common in the parts of the United States that have more dramatic seasonal differentials, such as the Northeast and Midwest. “Where there’s a very significant fall and a defined winter, you’ll see more seasonal allergies,” Winders said.

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A cold should last less than 7 to 10 days, while seasonal allergies tend to last through the entire season.

Living Well | March/April 2015

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Living Well | March/April 2015

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Simple Ways to Reduce Stress

n our fast-paced society, we are hearing more and more about stress and the effects it can have on the body. We know that it can affect our physical health, our ability to function, and our emotional well-being. We are even learning that stress can possibly be linked to dementia, autoimmune disorders, and other serious issues. The funny thing is, learning about the effects of stress can stress us out more. We know that it is important to take steps to reduce stress, but we wonder where to start.

Living Well | March/April 2015

Changing habits takes time and effort. There is so much information available that it can be hard to know what is right for us. The good news is, there are many things that we can do right away that take little time, can be done every day, and cost little or no money. Incorporating even one of these things into your life will make a noticeable difference in how you deal with stress and its effects on you. Here are 5 quick and easy ways to incorporate a destressing routine into your life today.

Aromatherapy Aromatherapy comes in many forms, from use of essential oils to candles to nature itself. Our sense of smell is closely linked to our memory and therefore can have a deep impact on us emotionally. The scent of fresh cut grass may fill us will memories of childhood summers. Baking bread may make us think of holidays. Choose a scent that is pleasant to you and a delivery method that is easy and healthy. Traditionally, lavender has been used to help with sleep and relaxation. Peppermint is energizing. Orange and lemon are restorative. The nice thing about aromatherapy is that your donâ&#x20AC;&#x2122;t necessarily have to stop what you are doing to enjoy it. Itâ&#x20AC;&#x2122;s a great way to slip in stress relief without a lot of effort. A simple candle, oil diffuser, or open window lasts a long time and enables you to go about your day.

1 Meditation

Take a nap

The National Sleep Foundation suggests that you choose an environment that is quiet, a comfortable temperature, and where you can filter out most of the light. Make sure your clothing is comfortable, as well. Some suggest having a light snack before you lie down. Usually, a 15-20 minute nap is enough to clear the mind and increase energy and productivity. A nap can also be a little retreat. For 15-60 minutes, you can free your mind from worry and let your body relax. Though it can be easy to feel like you donâ&#x20AC;&#x2122;t have time for a nap, you will probably spend the same amount of time trying to force yourself to de-stress. Why not give it a try?

This comes in many forms. Some seek time in prayer. Some seek to reconnect with nature. Some use breathing techniques or yoga to calm the mind and reduce stress on the body. A ten minute prayer in the morning or a breathing session in the afternoon will bring you back to your center and help you refocus your energies in a healthy way. This is often the hardest thing for a person to keep up on because it is easy to put off for later. For this reason, some choose to schedule it or do it at the same time every day. Set a reminder or put a note on your refrigerator. Setting aside time to care for your spirit is essential for overall well-being and controlling the effects of stress in your life. If you have a source of spiritual energy, stay connected to it. If you do not have one, find out what feeds you and begin a routine.

Living Well | March/April 2015

Have a snack Not a quick bite at your desk or a coffee in your car. Purposefully and mindfully, pause from your routine for 10 or 15 minutes. Choose a snack that is tasty and healthy. Here are a few suggestions for a good snack. A handful of almonds contains vitamin B and that crunch is down-right satisfying! Dark chocolate is great because it is a mood lifter. (It’s also delicious!) Berries are also rich in antioxidants and, when added to yogurt, make a creamy treat. Another great way to de-stress is to stop for an afternoon cup of tea. Tea contains antioxidant properties, is hydrating, and good for the metabolism. The simple act of tea preparation is de-stressing as it is a form of aromatherapy and requires your attention to be made correctly. It is important to remember that if you don’t enjoy a particular food, it won’t help you de-stress, no matter how healthy it is. Choose your snack for the pleasure of it, as well as the health benefit.

Take a walk

Get out of your house, away from your desk, apart from the environment that contains your responsibilities. Choose a path that suits your physical ability and is safe. If you can take a friend with you, this is a good time to laugh together (a natural stress reducer as well!) or just enjoy the company of someone you love. Perhaps, you are a nature lover. Take time to notice the fresh air, listen to the birds, and admire the beauty around you. Not only is walking good for your physical health, in that it can improve cardiovascular health, reduce weight gain, and strengthen bones, it has been shown to have a positive effect on your mental well-being. A daily walk

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Living Well | March/April 2015

As you can see, stress reduction doesn’t have to be stressful. It can take as little as 15 minutes a day and can be done at no cost. And another great way to de-stress? Pass along what you’ve learned to a friend! You’ll both feel good and support each other!

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