Swine Flu – 3 Things You Must Do

Unless you have been isolated in a remote retreat, you probably have heard and read all  about the swine flu. Comedy Central’s programs “The Daily Show with John Stewart” and “The Colbert Report” are buzzing about it. Vice President Joe Biden angered the airline industry today by advocating that his family stay away from plane trips to avoid getting sick.

It is so important not to panic.  Medical experts at the Centers for Disease Control and Prevention estimate that each year 5% to 20% of Americans get the flu. Peak season is October through March.

Most people recover from the flu without serious complications. Reports indicate that folks in the US who had this latest version of the swine flu have recovered without using special medications.

3 Things You Must Do

The key is to focus on the 3 most important basic actions to maintain a healthy immune system:

  1. Wash your hands frequently and help your children to wash their hands. Sing (or say) the ABC’s to help your children wash for at least 20 seconds. Avoid touching your face, nose or mouth with your hands.
  2. Get at least 8 hours of sleep each night. Our bodies recharge and heal while we sleep. Work on reducing stress during the day, too.
  3. Eat well. Skip the sweets and heavy fat meals in favor of vegetables and fruit, lean protein and legumes and whole grains.

Really? Is that it?

Yes, those are the basics.

What If You Start To Feel Ill?

  • Stay home. You will recover faster and will help prevent the spread to others.
  • Get rest. Your body is telling you it needs rest.
  • Drink plenty of fluids but not alcohol.

An herbal tea like chamomile or ginger can soothe an upset stomach. Green and black teas can help clear your throat. Chicken soup really does work to clear your sinuses. Some friends swear by spicy soups. I made onion soup without the cheese for my younger son when he was under the weather recently.

CK’s Super Fast Onion Soup

Makes 4 servings

Ingredients

2 medium onions, thinly sliced ( I use red onions for the milder taste)

2 tablespoons of olive oil

1 quart beef broth ( I use one container of organic broth  that I buy and keep in the pantry. You can substitute vegetable or chicken.)

A sprinkle of Paul Prudhomme’s Magic Seasoning Blend or a pinch of cayenne pepper.

Instructions

Heat olive oil in a 2 quart pan or dutch oven over medium low heat.

Add onions. Sprinkle with seasoning.

Cook  until onions are soft. Stir occasionally and add a little water if they start to stick.

Once onions are soft and translucent, add beef broth.

Turn heat to medium-high until soup starts to bubble, then turn heat down to medium-low and simmer for 15-20 minutes.

Taste soup and adjust seasoning to your taste.

Here’s to your good health!

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Mental Wellness for Caregivers – 5 Quick Tips

Do you worry?

I know I do.

Caregivers often encounter unexpected crises and need to make complex medical decisions on a moment’s notice for the loved ones under our care. Difficult questions can continue to weigh on you when you most need to rest. Your mind keeps wandering back to a jungle of gloom and doom.

I was having one of those less than perfect days recently, so I sat down for a quick cup of tea. What I needed was something to lift my spirits.

Leafing through the day’s newspaper looking for anything that would inspire me or make me laugh, I came across a very brief article about ways to stay upbeat when you may not feel so positive.

The first comment by Matthew Ferry, a life coach, startled me.

Realize that your mind’s job is to keep you safe, not happy.

In other words, your mind naturally looks for things that could go wrong so that you can protect yourself.  All this time, I had been thinking that there was something wrong with me for worrying.

It turns out that I’m not alone.  Everyone needs to control their thoughts to remain positive.

Here are some tips and techniques that I have gathered over the past few years to help a caregiver with little time and lots of responsibilities stay on the sunny side of the street.

1.Make time for activities that give you enjoyment. Even a few minutes to enjoy a cup of tea or take a brisk walk can rejuvenate you. But, be careful about reading the newspaper or watching TV. Too much of today’s news fuels anxiety.

2. When you are feeling tense or fearful, stop and take a deep breath and exhale slowly. Are you clenching your jaw or squeezing your shoulders? Breathe slowly a few more times to relax.

3. Do you have a fear lurking in the corner of your mind that you keep trying to push down but it keeps coming back?

I have lived a long life and had many troubles, most of which never happened. — Mark Twain

Recognize that many of your fears are unfounded. We scare ourselves by imagining negative outcomes that will never happen.

There are many techniques for overcoming fear. One of my favorites is to imagine I’m holding a large chalkboard eraser. I stretch my arm up to the top of the image in my mind and begin to mentally sweep back and forth with my arm as if I was erasing chalk from the board. (Use a white board if that’s more familiar to you.)

In my mind’s eye, I watch the negative image disappear.  My negative feelings also begin to slide away. By the time I am done erasing the image, my tight stomach is gone.

Then, construct a positive image to replace the fear.

If I’m worried about another person’s reaction, I visualize that person reacting positively to what I have just told them. We work out any differences and part company, happy that each of our needs were met.

Another approach is to remember a time that you triumphed in the face of fear.

New experiences always feel a little scary. By remembering how you managed to get past your fear and succeed the last time, you set the stage to do it again. Feel that glow of triumph again. You CAN do whatever it is you have to do.

4. Sometimes a fear or worry won’t go away.

Roger Callahan, Ph.D. (Clinical Psychology, Syracuse Univeristy)  came up with a amazingly fast method for anyone to rid themselves of fears. In Tapping the Healer Within : Using Thought-Field Therapy to Instantly Conquer Your Fears, Anxieties, and Emotional Distress,  Callahan describes his method of combining light tapping of several acupressure points with expressing thoughts about an emotion to release it permanently.

Callahan’s technique has been acknowledged by a number of highly regarded professionals (Jack Canfield, Deepak Chopra, Joe Vitale) for its effectiveness. Another name for it is Emotional Freedom Technique (EFT). And, the technique can be used for pain and disease management, too. It is easy to do anywhere.

5. Practice gratitude every day. Make a list of 10 (or more!) things in your life for which you are grateful. They can be people like your family, things like your car or personal attributes like being in good health.  Review this list first thing in the morning and right before bed. The law of attraction dictates that we get more of whatever we focus our minds on. By counting our blessings each morning and evening, we set the stage to receive even more. If you only have time to try one of these tips, try this one for a week. You will notice a happy difference.

Do you have a mental wellness tip not mentioned here? Please leave a comment to share it with others.

Oh, and thanks for taking the time out of your busy day to read this post!

Eat Cherries to Ease Your Gout, Arthritis and Inflammation

Ripe cherries on the tree in our backyard were a reason to celebrate when I was a child. It meant that school vacation was only about a week away (mid-June).  Mom would be baking pies and canning what we could not eat right away to enjoy for Thanksgiving and Christmas.

When I was about 11 or 12 years old, Dad enlisted me to be his helper as he plucked the juicy cherries from the tree that nudged up against the back corner of the house.  My grandfather, who lived next door,  was convinced that one should pick fruit while standing firmly on the ground and lent us his long pole with a claw-like basket at the tip.

But, my Dad liked to get close to the action so he could fill buckets at a time without bruising the fruit. Carefully positioning a sturdy ladder, my father climbed up on the roof of our house to reach into the tree.  After clearing the low hanging fruit, Dad decided to climb higher into the tree.

So he would not have to leave his perch to empty the buckets, I became his “runner”  traveling  up and down the ladder to empty each filled bucket. Quickly, the pails on the ground were filing up as the tree had fewer and fewer cherries to pick. And I was relishing every minute of my job as his helper.

Up the ladder with an empty bucket. Down the ladder with a bucket of cherries. Empty the cherries into the big pail and climb the ladder again.

Then, My Mother Came Outside

She saw me scrambling up and down the ladder. From the shocked look on her face, I thought she was going to faint!

“Hi, Mom, I’m helping Dad with the cherries,” I chirped cheerfully.

“Young ladies don’t run up and down ladders!” she scolded, emphasizing the word “ladies” as she watched me climb down for the last time.  Even though it was the 1960′s,  Mom had NOT caught the fervor for Women’s Lib.

Fortunately, we had just finished. All of the ripe cherries had been plucked from the tree and sat waiting in the pails on the ground.

Fast Forward to the Summer of 2005 . . .

Dad is again picking dark, luscious cherries and I’m helping him. Only this time we’re in the supermarket scooping them into plastic bags. I’ve come to help my father get ready to move to a retirement community.  Fresh cherries were on special.  They looked too good to resist.

When we get back to his house, he measures out enough cherries for both of us into a large plastic bowl and washes them in the kitchen sink. Then, he divides the cherries into two bowls which he places on the kitchen table.

Taking a summer afternoon break to savor those plump, juicy morsels allows us to connect to earlier times. Father and daughter share a happy moment and remember summers past.

Dad, who worked at local farms to earn money for school, seemed to know that eating cherries is a healthy habit. He claimed that his fruit eating kept him regular. I didn’t correlate his cherry eating with relief from his arthritis until my husband suffered a gout attack shortly after I returned home.

Cherries for Relieving Pain of Gout

The painful joints (especially the big toe) associated with gout are caused by sharp uric acid crystals that settle in the joints. Uric acid is a natural by-product of protein (purines) metabolism. Uric acid is normally broken down into harmless substances by enzymes in the body.

Some individuals have limited ability to break down the uric acid, so it accumulates in their joints, especially the feet if the person is not very active. Elevated blood uric acid levels over a prolonged period of time may also signal cardiovascular problems. So, in addition to relieving pain, lowering uric acid in the body can help your heart, lungs and kidneys.

The drug that doctors typically prescribe for gout has some potentially serious side effects. Long term use is not a good idea. Healthier habits can keep gout under control. The gout sufferer needs to eat less of foods that are high in purines, drink more water to dilute uric acid and flush it out through the kidneys. Getting more exercise improves circulation to move uric acid out of the joints faster.

But, sometimes a person can get off of his routine. Drinking less water over a period of several weeks had shifted the delicate balance. There was my husband cradling his foot, rubbing his swollen and inflamed big left toe.

I consulted my favorite reference book, Prescription for Nutritional Healing, 4th Edition. It mentioned eating cherries and drinking cherry juice to reduce pain and get the body back in balance as a well known folk remedy.

Cherries have a low glycemic index so eating them doesn’t skyrocket your blood sugar and leave you hungrier later.  This is very important for a diabetic like my father. It is also the key to keeping weight under control even if you are not a diabetic.

Fresh cherries are in season throughout the summer in the US. Bottled cherry juice and dried cherries are available all year round.  I bought both fresh cherries and bottled juice for my husband to try.

Within a few hours of eating cherries, my husband’s pain started to disappear. After two days, he was able to resume walking for exercise. And after a week, he was back to normal. And, his positive results are not unique.

Research Proves Cherries Help You Heal

US Agricultural Research Service Western Human Nutrition Research Center in Davis, California conducted a study that confirmed that eating cherries does lower the amount of uric acid in the blood in healthy adults. The results from this study were published in the Journal of Nutrition in 2003.

A follow up study published in 2006 by the US Agricultural Research Service demonstrated a 25% drop in the levels of C-reactive protein in healthy adults who included 280 grams (a bit more than a half pound) of cherries in their diets for 28 days.  C-reactive protein is an indicator of inflammation anywhere in the body, not just gout.

So,  the evidence suggests that eating fresh cherries is good for anyone who might have inflammation (including infections, other inflammatory conditions, insulin resistance, obesity, certain medications and chronic allergies) not just gout sufferers.

Doctors have been recommending  for years that adults take aspirin daily to reduce the inflammation related to cardiovascular problems. But,  while aspirin definitely relieves inflammation, long term use can erode the stomach lining leading to ulcers. Anyone with a history of stomach ulcers like my Dad should not take aspirin long term.

Cherries can be added to anyone’s diet on a long term basis. It’s important, though, to continue to eat a variety of foods not just cherries because some people can have allergic reactions to cherries. And, if you are allergic to almonds or tree pollen, you may also be sensitive to cherries. Rotating a variety foods in your meals is a good way to avoid triggering an allergic response.

The best part of eating cherries for better health is that they taste so delicious! It is easy to get children interested in eating  them.  And, that’s good because the tendency for gout often runs in families.  Our youngest son developed symptoms in middle school when he cut back on drinking water during the school day. He was trying to avoid having to take a bathroom break during class time.

When we discussed his symptoms with his doctor, the doctor pointed out that problems with gout often run in families.  Our son began drinking cherry juice every day in addition to drinking more water during the day (and timing his bathroom breaks better). His problem cleared up and has not returned.