Understanding the New Dietary Guidelines

The dietary guidelines for Americans are released by the US Department of Agriculture to help Americans choose healthful eating and physical activity patterns. The guidelines are intended for healthy individuals 2 years and older. You may have been familiar with the older versions of the food pyramid guide, which has now taken the shape of a plate in order to help people understand how to make better food choices.

There are five main food groups: grains, vegetable, fruit, dairy, and protein. The new food plate has four sections, designated for grains, vegetables, fruit, and protein. The side order is meant for dairy. The sections of the plate indicate the proportions of each group your diet should consist of. Half your plate should be vegetables and fruit, and you should eat more vegetables than fruit. Likewise, the other half of your plate should contain grains and protein, and you should eat more grains than protein. The divisions in the plate are also meant to discourage large portion sizes.

The Different Food Groups

Grains

What is the difference between whole grains and refined grains and why are whole grains so much better for you?

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Sinus Headaches and Migraines: Which is which?

Has suffering from frequent headaches become  a part of your everyday life? Are these headaches affecting your daily function? Every one has a headache at some time or another, but for many people, headaches are an ongoing and debilitating problem. Statistics from 2007 show that 12 million Americans suffer from chronic headaches, meaning that they have a headache 15 days out of each month.

There are many different types of headaches, including: tension-type headaches, migraine headaches, sinus headaches, cluster headaches, organic headaches and rebound headaches. Today, I am going to be discussing migraines and sinus headaches and the difference between the two.

Migraines

Though migraines afflict as many as 29.5 million people in the United States, they are commonly misdiagnosed as sinus headaches. This is because of the similar symptoms: pain and pressure in the sinuses, nasal congestion, and watery eyes. When nausea and sensitivity to light are also present, it is probably a migraine headache with sinus symptoms and NOT a sinus headache.

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During pregnancy, the body is going through many changes as it supports the growing fetus. At this time, it is much more important to be aware of the substances entering the body than during other life stages. Dealing with infections and other ailments during pregnancy is difficult because of the effect that medications could have on the fetus. Therefore, natural remedies are the safest method of alleviating any symptoms.

Pregnancy rhinitis is a condition similar to allergic rhinitis and is quite common among pregnant women—in fact, 20 to 30% of all pregnant women experience this condition to some degree. The difference between pregnancy rhinitis and allergic rhinitis seems to be the cause. Allergic rhinitis is caused by substances such as pollen, dust, pet dander, smoke, pollutants, toxins, etc., while it is not clearly known what causes pregnancy rhinitis. One theory is that hormonal changes during pregnancy cause swelling of the nasal mucosa and excess mucus production.

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I Have Sinus Issues, But I Don’t Even Know What a Sinus Is

So you’re constantly hearing the word “sinus”: sinus rinse, sinus congestion, sinus infection, sinusitis…but have you stopped to think, ‘What exactly are the sinuses?’ Here is a rundown of the anatomy of your sinuses and how they function.

The nose is the entryway towards the sinuses. The first passageway into your nose and towards your sinuses begins with the nostrils. This is the way in which air and other particles enter. The nose is divided in half by the partition between your nostrils, called the septum. (Some people have a deviated septum, but this is a topic for another day.) Once inside the nose, you have the nasal cavities, which contain the entrance to your sinuses.

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The Effect of Pool Swimming on Sinus Symptoms

It’s the middle of summer, the kids are home from school and perhaps you’d like to soak in some vitamin D. Why not spend the day at the pool? Swimming is a great way to stay active and enjoy the sunshine while spending time with friends and family. Lap swimming is also an excellent form of aerobic fitness. Whether you’re having fun in the sun or getting your cardio workout in, pool swimming can cause congestion, sinus pain, and sinus headaches. There are two main culprits for these issues: chlorine and pressure changes from underwater swimming.

Bacteria, viruses, or fungi in pool water can enter the nasal passages, which can lead to inflammation and even cause infections. Chlorine, however, is an even more common cause for post-swim sinus problems. The chlorine in pools can cause inflammation in the lining of the sinuses—sinusitis—as well as inflammation in the lining of the nasal passages—rhinitis. This can last as long as one to two weeks, which is definitely not something you want to have to deal with.

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Nasal Spray Addiction

What is nasal spray addiction? Nasal spray addiction is caused by rebound congestion, otherwise known as rhinitis medicamentosa. The purpose of a nasal decongestant is to constrict the blood vessels in your nose in order to open space in the airways and reduce congestion. When you have a cold, allergies, sinus infection, etc., the blood vessels of the nasal passages become swollen, causing mucus to block the passages. When you use a decongestant, the blood vessels become constricted, opening up the space in the airways and allowing the sinuses to empty.

There are two main types of nasal decongestants: sympathomimetic amines and imidazolines. Sympathomimetic amines cause vasoconstriction in the blood vessels of the nasal passages, which reduces the size of the blood vessels; imidazolines also cause vasoconstriction, as well as decrease the blood flow in this area, reducing the congestion in the nose.

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How to Deal with Allergies While Traveling

Summer is officially here, the heat is on, and you may have travel plans coming up.  The last thing anyone wants on their vacation is for allergies to put a damper on the fun. If you generally have sinus issues, asthma, or are sensitive to dry air, you are probably already familiar with the typical travel discomforts—hotel stays, long plane flights, and driving with the AC on. The best way to avoid unwanted allergies during your trip is do some research in advance and come prepared. There are many internet sites where you can check the weather, pollen, and air quality forecasts so you will have an idea whether your allergies may flare up before you get there. Within the continental United States, weather.com, provides all this information.

When considering what to pack for your allergies, the size of luggage and airport security regulations can be a hindrance. I’m quite a heavy packer myself and having to pack additional items for my allergies is always a pain; however, I rather take precautions than suffer on my trip. Some handy things to bring are saline nasal spray, a sinus rinse bottle or neti pot with enough saline mixture packets to last you the entire trip, and any over-the-counter or prescription medications you normally take for allergies.

Traveling by Plane

If you are flying to your destination, packing liquids is difficult because of the TSA three ounce (100 mL) restriction, especially if you plan to carry-on all your luggage; however, there are plenty of allergy-relief products that have made sizes to accommodate plane travel.  The dry air on the airplane can cause a lot of discomfort, but using a saline nasal spray helps alleviate this dryness. I also recommend staying hydrated and drinking plenty of fluids. Read entire article.

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The History of the Neti Pot

Have you ever looked at a neti pot and wondered, “What is this strangely shaped tea pot for and who came up with it?”

The neti pot is the oldest form of nasal irrigation and was developed as an ayurvedic yoga tradition in ancient India. The word “neti” means “nasal cleansing” and comes from the historical Indian language, Sanskrit.

Nasal irrigation, which is called jala neti by yogis—male yoga masters—was very important for yoga because it was one of the six cleansing practices, or “kriyas.” It was believed that clear breathing led to clear thinking; therefore, by purifying the nose, a higher state of meditation could be achieved. In addition, yogis believed that cleaning the nose helped overcome addictions, mood swings, and complaints.

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