Healthy Tips - August 2009 - UT Medical Center

Healthy Tips - August 2009

HEALTHY TIP - August 31, 2009

Take a hot bath for a good night's sleep. Often times when you have difficulty sleeping, it is because you are tense, stressed, worried or just plain over stimulated. Your body feels that tension. Try taking a hot bath to help you slow down. You also can read or listen to soothing music while in the bath. Reducing your body temperature after getting out of the bath may help you feel sleepy.

If you experience the occasional sleep problem, here are some tips that may help you get a good night's sleep.

Relax before going to bed. Try reading or listening to music or reading a book to help you unwind from a busy day.
Make sure your sleep environment is comfortable - keep your room temperature cool, and make sure your bed and pillow are comfortable. Make sure there are no bright lights or noises that will distract you.
Go to bed and wake up the same time each day – even on weekends and holidays. Our bodies have a hard time adjusting to altered sleep patterns. Try not to sleep more than an hour or two longer than your normal schedule allows.
Avoid caffeine late in the day. Caffeine can take as long as 8 hours to wear off.
Use your bed for sleeping. Try to avoid working, watching television, etc., in bed—this area should be filled with rest and relaxation.
Avoid over-stimulation with things such as arguing, playing video games, exercising or watching a stimulating movie.

Long-term sleep problems may need medical attention. Many sleep disorders such as sleep apnea can lead to more serious illnesses. Check with your doctor if you are having trouble sleeping and look into the Sleep Disorders Center at UT Medical Center.

HEALTHY TIP - August 24, 2009

Reduce seasonal allergy symptoms with regular cleaning. When pollen counts are high and seasonal allergies are bothersome, wash your hair at the end of the day to wash out pollens. This also reduces pollen transfer to the pillowcase. An allergy cover on a pillow may protect you from allergens on your pillow when care for properly.

If you are prone to seasonal allergies there are several things you can do to help make your symptoms less severe and help make your home a healthier place.

A brain healthy diet includes the following.

Wash your hair at the end of the day to wash out pollens. That will help avoid pollen transfer to the pillowcase.
Wash sheets and blankets in water heated at least 130 degrees.
Use allergy proof covers on mattresses, box springs and pillow.
Replace slatted blinds and cloth draperies with pull-down shades. They will not collect as much dust.
Keep closets clean, and keep closet doors closed.
Use HEPA filters to better trap pollen spores and change those filter often.
Replace wall-to-wall carpet with wood or other hard flooring
Keep pets off of beds, chairs and sofas.
Keep basements, bathrooms and other rooms dry and clean to reduce mold.
Wash hands after touching animals.
Pets can bring pollen in on their coats. If it is a high pollen-count day, consider rinsing dogs off before they come into the house.
Wash stuffed animals regularly.

Check with your doctor if you suspect you may have allergies.

Related Articles & Resources
Allergies
Allergy testing information
Asthma services
Food allergies
Hay fever
What can I do about outdoor allergies? (April, 2008)

HEALTHY TIP - August 17, 2009

Maintain a brain healthy diet. In order to have a healthy brain, the brain needs nutritional foods for proper functions. For example, antioxidant and anti-inflammatory rich foods are linked to preventing brain diseases such as stroke, Alzheimer’s disease and Parkinson’s disease.

Antioxidants can be found in many foods such as produce - including blueberries, spinach and sweet potatoes - nuts and grains. Anti-inflammatory foods are high in omega-3 fats such as salmon, tuna, walnuts and flaxseed.

A brain healthy diet includes the following.

colorful fruits and vegetables
whole grains and dried beans
lean meats and low-fat dairy
two servings of fatty fish per week
healthy fats like olive oil, nuts, and seeds
fewer processed foods
herbs and spices

Don’t forget that the brain also needs both physical and mental activities to stay healthy and function properly.

Always check with your doctor before beginning any exercise or dietary programs.

HEALTHY TIP - August 11, 2009

Consume a variety of foods. Are you bored with eating the same foods over and over? A balanced diet is achieved by consuming a variety of foods from each food group. Every food contains different essential nutrients, vitamins and minerals that your body requires. Some foods may contain vitamin C or A while others may be a good source of iron. When trying to balance your health and protect yourself from various diseases, a variety of food is important.

Also, make sure you are eating the recommended number of daily servings from each of the 5 major food groups displayed in the Food Guide Pyramid.

Create each meal with different types of foods: poultry (chicken or turkey), red meat (lean pork or beef), fish, one-dish meal (pasta or stir-fry), seasonal meal (entrée salad or stew) or meatless meals. Don't try to eat just carrots or peas - create something new each day by changing up your meals with different vegetable selections include all kinds of beans, broccoli and peppers. Each day can have a new taste such as beans and rice burritos one night and herb salmon with vegetables the next. Each meal provides something different - including flavor. So have fun mixing up your mealtime and enjoy!

Always speak to your doctor before beginning any nutrition program.

HEALTHY TIP - August 3, 2009

Healthy snack tip #3: Cantaloupe & cottage cheese. Looking for a light and cool treat this summer? Pick up a cantaloupe at your local farmer's market or, even more fun, grow your own cantaloupe and cut in half (if small, otherwise you can cut a wedge). Fill with fat free or low fat cottage cheese. Although a healthy, tasty snack on its own, try it with these variations!

Top cottage cheese with berries such as blueberries, blackberries or boysenberries.
Mix pineapple pieces with the cottage cheese or just add a pineapple ring to the top.
Sprinkle cottage cheese with sunflower seeds, sliced almonds or chopped pecans.
Top cottage cheese with raisins or dried cranberries.

This snack, depending on how you make it, can be full of antioxidants, vitamins, protein, postassium or calcium.

Always speak to your doctor before beginning any exercise or nutrition program.

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Healthy Tips - August 2009