10 Stress Busters

2 Dec 2013 Tips & Tricks ,

When the weather gets crisp and our thoughts turn to the holidays, our stress levels often rise while our good moods fall!  At in-Health Clinic, your health and well being are of the utmost importance to us. Stress can cause fatigue, a foul mood, a racing heart, and weakened immune system to name just a few.

To help you stay stress-free here are our top 10 holiday stress-reducing strategies to help you truly enjoy the season:

  1. Wake up 15 minutes earlier.  Waking up just a little earlier can give you enough time for a good breakfast and will prevent the need for rushing. Over time, rushing around can cause increased stress.
  2. Say no to extra social invitations and parties you truly don’t have time for and aren’t high on your priority list.
  3. Turn needs into preferences.  You don’t always need to make every holiday perfect. Get done what you can and have the most fun possible.
  4. Organize. Doing things in advance will keep you from that last minute panic. Get guest rooms ready, plan meals, have plenty of wrapping paper and maybe an extra generic gift or two on hand. Be sure to make lists so you don’t forget anything.
  5. Embrace forgiveness.  We live in an imperfect world and while forgiving and letting go may not make us forget, it will allow us to enjoy life more.
  6. Book a massage.  You may think you don’t have time, but taking a mid week evening off when someone can watch your kids will allow you to have an hour just to relax.
  7. Do one thing at a time.  Try not to think about all of your items on your to-do list as you are completing one task. It slows efficiency, and causes you to make more errors which keeps you from embracing and fully enjoying the moment.
  8. Do things you enjoy.  After all, ‘tis the season. Don’t fill it with things that neither you nor your family enjoy.
  9. Take the boredom out of waiting in line.  Have a fun book or movie downloaded on your phone or listen to your favorite tunes.
  10.  Procrastination is stressful.  Don’t wait until the night before Christmas or any other event to do all the shopping and preparing, plan ahead.

Creating New Year Resolutions You Can Keep

26 Nov 2012 Tips & Tricks , , , , ,

How many of us kick-off the New Year with a resolution list that looks like this?
I’m going to lose 10 pounds.
I’m going to the gym every day.
I’m going to control my temper.
I’m going to cook healthy meals for my family every night.
I’m going to learn Chinese.

Result?  Epic failure.

Creating inflexible resolutions that require tremendous change in your lifestyle are doomed and can quickly lead you to feeling like a failure in the gloomy days of winter. Instead, create resolutions that are broad, flexible and attainable. You’ll face winter with a sense of confidence and empowerment as you realize that you are on the road to success.

Start by examining the following elements in your life and then create a resolution around it making sure to be broad, flexible and attainable! We’re giving you some ideas for each.

Physical Well Being

  • Schedule all your necessary health screenings for the year and don’t forget the ones you’ve been putting off (like colonoscopies!).
  • Examine your diet and make small changes like switching to lower fat milk, cutting out caffeine except for your morning cup of tea or coffee, or eating healthy fish for dinner once a week.
  • Instead of working out for weight loss, think about moving for your health. Buy a pedometer and increase the amount of steps you take every day.

Intellectual Well Being

  • If you’re an avid fiction reader, choose a non-fiction book for a change. If you love magazines, buy a copy of The New Yorker for a fast intellectual rush.
  • Get together with a friend and tackle a doable new craft or hobby. Start simple. The process of learning anything stimulates your sense of intellectual well being.
  • If you like movies, watch a documentary with friends or family.  Find one that’s a bit controversial and then enjoy a spirited conversation afterwards.

Emotional Well Being

  • Instead of trying to create huge changes in your emotional behavior, identify the stressors or situations that set you off so you can avoid those situations or create a plan to better deal with them.
  • Set your personal and professional boundaries and learn to simply say, “No”. Resolve to say “No” when appropriate without guilt or second thoughts.
  • Set aside a day of the week or time of day to recharge your emotional batteries.

Spiritual Well Being

  • Resolve to take the occasional minutes you have free in your life to be “in the moment”.
  • Give to others in a way that allows you to give freely. If time is short or you have financial concerns, think about the power of a random act of kindness.
  • Practice or learn about meditation.

Social Well Being

  • Cut your Facebook time in half and use the time for personal contact with real friends.
  • If your social calendar is overwhelming, schedule one weekend or weekend day a month for a little down time.
  • Schedule a regular get-together with your buddies and add it to your calendar in ink, not in pencil!

Occupational Well Being

  • If you aren’t happy in your job, take a small step by learning about a new career and then volunteering in that field or taking a class.
  • Update your resume. It will remind you how terrific you are!
  • Occupational well being doesn’t always mean paid work. Finding volunteer opportunities you enjoy can add skill sets to your resume!

Next year is just around the corner. The staff at in-Health wishes you a new year full of accomplished resolutions!

Keeping the Boo-Boos Out of Halloween

23 Oct 2012 Healthy Child, Tips & Tricks , ,

Halloween has become one of the most popular holidays of the year. But it’s also a time that leaves our little ones vulnerable to all types of injuries.

We want to keep you and your family in good health so watch for these Halloween hazards!

Candles
Candles create that perfect spooky environment but they also create the perfect opportunity for burns. Consider switching to battery-operated candles. You can now find them in all colors and sizes to suit your décor. Before you take your little ones out, make sure that their costumes are fire retardant and that they know and have practiced, “Stop, drop and roll”!

Candy
Razor blades in apples are more of an urban legend than a reality but it’s still important to check your child’s treats. Throw out anything not securely wrapped. Even better, let your trick-or-treater choose a dozen pieces of candy and then trade the rest in for a special outing or treat. This will prevent the Halloween overconsumption that hurts the tummy and the scale (what parent can overlook their favorite childhood candy bar?)!

Cars
Children are four times more likely to be hit on Halloween eve than at any other time of year. Half of these incidents occur at non-intersections when kids dart out between cars. It’s always best to go out with your children to ensure that they stay on sidewalks and cross the street only at cross walks.  Using reflective tape on costumes, wear light-stick as jewelry and carry flashlights will make your goblins more visible to drivers.

Pumpkin Carving
Nothing screams Halloween more than a carved jack ‘o lantern. Knives are not child friendly and it’s not really much fun for kids to be only observers. Instead, grab some poster paints or markers and let the kids at it! No cuts and no soggy pumpkin rotting on your front porch with a painted pumpkin.

Dogs
Animals don’t share our enthusiasm for Halloween costumes. Really. And the constant ringing of the doorbell and children yelling “Trick or Treat” can make even the friendliest pup a bit sassy. Do everyone a favor and leave Rover at home in a quiet room with a special treat. He won’t be disappointed.

Costumes
Costumes should be safe first, and cute/scary second.  Falls are a leading cause of Halloween injury.  Little ones can take a tumble when they, or someone else, step on a long costume. Over-sized or high-heeled shoes create instability compounding that risk. Masks can block vision. Aerosol sprays for hair color or décor can be toxic and give you a headache. Halloween make-up isn’t the same quality as what women typically wear. Make sure to test make-up in a small spot well before Halloween to check for allergic reactions. Then, no matter how tired you both are at the end of the night, make sure your child is clean-faced before heading to bed. For the older kids, set expectations early and draw a line at colored contact lenses which can damage eyes if not prescribed by an eye-care professional.

If your kids are beyond trick or treating age, you can still contribute to a happy and healthy Halloween for your neighbors. Be a trick or treat friendly home by clearing your yard of hazards like hoses and slippery wet leaves and turn on your lights to give kids a big welcome!

Just Because the Shoe Fits Doesn’t Mean You Should Be Wearing it!

23 Oct 2012 Tips & Tricks , ,

It’s that time of year when ladies love to pull out the cute strappy sandals and flip flops of spring and summer and flaunt lacquered toes and beautifully sculpted calves.

At the end of a long day of work, running errands or having fun with friends, our feet can be downright painful, a symptom NOT to be ignored. Prevention Magazine recently conducted a study to see exactly what our favorite fashionable shoes did to our posture, muscles and joints. Here is what they found.

Flip-Flops
Did you ever realize that the way we keep flip-flops on our feet is by gripping our toes? This constant gripping keeps arches from flexing normally and sets off a chain of events requiring more work for your hips and knees and less for the back of your legs and butt where the action should be! The end result is a shortening of your stride that can fatigue your lower body.

There are alternatives that can look deceptively similar! Look for something with support and a structured arch. Podiatrists often recommend Chaco, Reef, Orthaheel and Dansko for supportive yet fashionable footwear.

High Heels
We all love the way heels give our legs a lovely, sexy and elongated look but you won’t love what they can do to your body like increasing your risk of osteoarthritis six fold!  In order to compensate for the tipped forward position heels put you in, it’s natural to bend your knees and arch your back. Not only does this tighten the quads, but the bent knee position puts 200% more stress on your kneecaps which can wear away cartilage and inflame existing arthritis. Add shin splints and shortened calf muscles (13% shorter than non-heel wearers!) and wearing heel doesn’t feel quite so pretty.

If you just have to wear those Jimmy Choos, then make sure to stretch out your calves and rub down those shins before and after wearing.  You can also pretend you live in city -City-dwelling women often grab a low-heeled commuter shoe, saving the high heels for short stints. If your fashion sense can tolerate it, choosing a 2-inch heel over a 3-inch which will reduce stress by 29%.

Ballet Flats and Canvas Casuals
Unfortunately flats can be as problematic as other shoes if you fail to choose a supportive variety. Most flats lack arch support and without it, ligaments and tendons along the bottom of your foot can overstretch and collapse leading to plantar fasciitis. Additionally, choosing a shoe with less interior padding can trigger pain in the heel or ball of your foot, especially if you have high arches.

If you just have to have those cute jute espadrilles make sure that you exercise your feet by doing toe lifts—yes, really.  Lift just your big toe and this will work the muscles that support your arches. Do 20 toe lifts on each foot!  Another great answer is to buy insoles or over the counter orthotics for your shoes. When you’re shopping for flats, look for a supportive pair that only bends easily at the ball of the foot. If the shoe bends in the middle or rolls up easily, put it back on the shelf and keep looking. There are plenty of great fashionable foot friendly shoes out there.

Rocker Shoes
Rocker soles were marketed as a great work out for your legs and butt. Unfortunately the Consumer Product Safety Commission’s website is full of complaints about injuries from tendinitis to broken bones. Instead, hit the gym for your leg and butt workout and buy a great pair of well fitting and supportive athletic shoes.

In Health’s advice? Your shoes are an investment in your health, not just in your fashion quotient. Instead of buying three pairs of fun and fashionable shoes, buy one pair that is comfortable, cute and foot-friendly; the kind that you’ll look forward to wearing. Your feet, ankles, calves, knees, thighs, butt, hips and back will thank you!

Could that Reusable Shopping Bag Make You Sick?

23 Oct 2012 Tips & Tricks , ,

There seems to bit of a panic over the dangers of the bacteria that could be lurking in your reusable shopping bags. However, a University of Arizona study says that most of the bacteria that is found in bags is typically quite harmless. In fact, San Francisco banned plastic shopping bags more than three years ago and hasn’t seen a rise in E.coli infections!

Still concerned. Follow these tips:

  • Choose washable sturdy canvas shopping bags
  • Make a habit of putting your shopping bags into the wash with your kitchen towels. Washing reduces the bacteria by 99.9%
  • Non-washable bags should be wiped with an anti-bacterial solution frequently
  • When you are shopping, use the plastic produce bags for your fresh foods—especially for packages of meat
  • Treat your bags much like cutting boards and assign different bags for non-food items, produce, meats etc.

Don’t relax yet! Reusable grocery bags are the least of our worries! Here are some surprising places that bacteria lurk from a list of the top 30 from the CDC.

  • Sponge or counter-wiping cloth: 134,630 bacteria/square inch
  • Pet food dish, inside rim: 2,110 bacteria/square inch
  • Garbage bin: 411 bacteria/square inch
  • Dish towel: 408 bacteria/square inch
  • Toy: 345 bacteria/square inch
  • Kitchen tabletop: 344 bacteria/square inch
  • Home office phone or refrigerator door: 319 bacteria/square inch
  • Bathroom light switch: 217 bacteria/square inch
  • Microwave buttons: 214 bacteria/square inch
  • Kitchen chopping board: 194 bacteria/square inch
  • TV remote control: 70 bacteria/square inch
  • Home office computer keyboard: 64 bacteria/square inch
  • Home office computer mouse: 50 bacteria/square inch

Throw that sponge and dishtowel into your washer on a regular basis and use a good cleaning solution on some these easily forgotten locations!

52 Proven Stress Reducers

23 Oct 2012 Tips & Tricks , , ,
  1. Get up 15 minutes earlier in the morning. Extra time helps make mishaps less stressful.
  2. Prepare for the next morning the evening before. Set the breakfast table. Make lunches. Put out the clothes you plan to wear.
  3. Don’t rely on your memory. Write down appointment times, such as when to pick up the laundry, when library books are due. (“The palest ink is better than the most retentive memory.”—Chinese Proverb)
  4. Do nothing you have to lie about later.
  5. Make copies of all keys. Bury a house key in a secret spot in the garden. Carry a duplicate car key in your wallet, apart from your key ring.
  6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down “at the worst possible moment”.
  7. Be prepared to wait. A paperback book or Iphone can make waiting in a post office line almost pleasant.
  8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.
  9. Plan ahead. Don’t let the gas tank get below one-quarter full. Keep emergency supplies of home staples. Don’t wait until you’re down to your last roll of toilet paper or postage stamp to buy more.
  10. Don’t put up with something that doesn’t work right. If your alarm clock, wallet, shoe laces, windshield wipers— whatever—are a constant aggravation, get them fixed or buy new ones.
  11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport at least one hour+ before domestic departures.
  12. Eliminate (or restrict) the amount of caffeine in your diet.
  13. Set up contingency plans, “just in case.” (“If we get split up in the shop- ping center, let’s meet here”).
  14. Relax your standards. The world will not end if the grass doesn’t get mowed this weekend.
  15. Use Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ’em!
  16. Be clear before you act. Ask questions. Take a few moments to repeat back instructions given to you. Don’t fall prey to the old “the hurrieder I go, the behinder I get” idea.
  17. Say “No” to extra projects, invitations, and social activities you don’t have time or energy for. This takes practice, self-respect, and a belief that everyone, every day, needs quiet time to relax and to be alone.
  18. Turn off or unplug your phone. Take a long bath, meditate, sleep, or read without interruption. Drum up the courage to temporarily disconnect. (The possibility of a terrible emergency in the next hour or so is almost nil).
  19. Turn “needs” into preferences. Our basic physical needs are food, water, and keeping warm. Everything else is a preference. Don’t get attached to preferences.
  20. Simplify, simplify, simplify.
  21. Make friends with non-worriers. The behavior of chronic worrywarts is contagious.
  22. Take frequent stretch breaks when you’re sitting a lot.
  23. If you can’t find quiet at home, wear earplugs.
  24. Get enough sleep. Set your alarm for bedtime.
  25. Organize! A place for everything and everything in its place. Losing things is stressful.
  26. Monitor your body for stress signs. If your stomach muscles are knotted and your breathing is shallow, relax your muscles and take some deep, slow breaths.
  27. Write down your thoughts and feelings. It can help you clarify ideas and give you a renewed perspective.
  28. Do this yoga exercise when you need to relax: Inhale through your nose to the count of eight. Pucker your lips and exhale slowly to the count of 16. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.
  29. Visualize success before any you experience fear. Take time to go over every part of the event in your mind. Imagine how great you will look, and how well you will present yourself.
  30. Take your mind off the task for awhile. If the stress of a deadline gets in the way of doing a job, use diversion. You will focus better when you return to it.
  31. Talk out your problems with a friend. It helps to relieve confusion.
  32. Avoid people and places that don’t fit your personal needs and desires. If you dislike politics, don’t spend time with politically excited people.
  33. Learn to live one day at a time.
  34. Do something you really enjoy every day.
  35. Add an ounce of love to everything you do.
  36. Take a bath or shower to relieve tension.
  37. Do a favor for someone every day.
  38. Focus on understanding rather than on being understood, on loving rather than on being loved.
  39. Look good to feel better.
  40. Take more time between tasks to relax. Schedule a realistic day.
  41. Be flexible. Some things are not worth perfection.
  42. Stop negative self-talk: “I’m too old.” Make it positive: “I’ve learned from life”.
  43. Change your pace on weekends. If your week was slow, be active. If you felt nothing was accomplished during the week, do a weekend project.
  44. Pay attention to the details in front of you. “Worry about the pennies, and the dollars will take care of themselves”.
  45. Do one thing at a time. When you are working on one thing, don’t think about everything else you have to do.
  46. Allow time every day for privacy, quiet, and thought.
  47. Do unpleasant tasks early and enjoy the rest of the day.
  48. Delegate responsibility to capable people.
  49. Take lunch breaks. Get away from your work in body and in mind.
  50. Count to 1,000 (not 10), before you say something that could make matters worse.
  51. Forgive people and events. Accept that we live in an imperfect world.
  52. Have an optimistic view of the world. Most people do the best they can.

10 Ways to Stay Healthy on Vacation

23 Oct 2012 Tips & Tricks

We spend all year planning and looking forward to our vacations.  Don’t let your dream trip be ruined by a cold, stomach bug or health emergency.  Here are 10 great stay-healthy tips from In Health Clinic:

1. Start out healthy! Schedule a doctor visit a month or two before you go, especially if you’ll be traveling outside the country.

2. Give your immune system a boost. Take your supplements, eat well and get enough sleep. If you work day and night preparing for your time off, it’s likely that you’ll start your cherished vacation time with a vulnerable immune system.

3. Stress can also create havoc with your immune system. Getting packed, arranging pet and house care, rushing to the airport and long term parking can get you in a dither! Have a plan and take your time. When you get to your destination, remember to book some time to just relax and unwind.

4. Dehydration is a serious health concern. Make sure to have water with you wherever you go and encourage the family to drink it, even if they’re not thirsty. When kids are busy and having fun they’ll often forget. And remember, you CAN get dehydrated while swimming so take water breaks.

5. An upset stomach can ruin your vacation. While overindulging in food and drink is tempting because you’re “on vacation”, you’ll feel much better if you stick your normal diet.  Of course, you can’t miss the local specialties—in moderation of course!

6. Motion sickness is no fun and can be brought on by bumpy, curvy roads or even just being confined to the back seat where it’s hard to see out the front window. There are non-drowsy forms of medications available or try the bands that you wear on your wrist which are also very effective.

7. Be aware of altitude sickness. Avoid strenuous activity such as skiing, biking or hiking, in the first 24 hours at high altitude and then ascending slowly. As alcohol tends to cause dehydration, which exacerbates altitude sickness, avoid that glass of wine or cocktail until you have acclimated.

8. Sunburn can ruin a vacation!  Arm yourself with a high SPF waterproof sunscreen. Lather it on liberally before hitting the pool or beach on sunny AND cloudy days!  And don’t forget those extra-sensitive parts like the ears, top of the feet and scalp! Re-apply frequently.

9. Wash your hands frequently and always carry hand sanitizer or disinfectant wipes. So often people believe they have food poisoning when it is actually a bacteria they picked up on their hands that caused the illness.

10. Make sure to bring an adequate supply of your prescription medications and don’t ever check them in your checked bag. Bring copies of the prescriptions in case you lose them.  Without a normal routine, it’s easy to miss a medication dose. If you load the prescriptions into pillboxes labeled with the days of the week you’ll never wonder…did I or didn’t I, take my meds?

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