Get Extra “D” During Winter’s Darker Days

Last weekend, we finally got to make up for that hour we lost last March when daylight saving time began. And I’ll tell you what — that extra hour of sleep Sunday morning made me feel like a million bucks!

And I’m not the only one. Studies show that there are fewer heart attacks and car accidents during the week after we set our clocks back in the fall, which is a testament to the power of sleep! After getting a little more rest over the weekend, rush hour commuters are far more alert than they are in the spring, when daylight saving time begins.

But for some folks, the benefits of that extra hour are overshadowed by increasingly shorter days with less and less sunlight, and the thought of a long, cold winter ahead. If this sounds familiar, here are a few things you can do to lighten up the winter blues:

• Use as much indoor light as your budget allows. Try filling your sockets with full-spectrum light bulbs that include all the colors of the rainbow and look much more like natural daylight.
• Plan special events that will keep you happy. Make firm commitments now, so you’ll have something to look forward to when the blahs set in. And if you can, take your annual vacation this winter, rather than next summer, and head for the sun.
• Get 30 minutes of regular exercise a day to get your endorphins circulating and you’ll find it much easier to combat the depression of a long, cold, dark winter. 
• Help your body make up for what it’s missing when it’s not exposed to sunlight: vitamin D — a.k.a. the sunshine vitamin. Milk is loaded with D, so drink at least one glass a day.

If seasonal affective disorder (SAD) is a problem for you, try what’s called a dawn simulator — essentially a bedside lamp that gradually glows from dim to more intense light, mimicking a natural mid-May sunrise. Just program the fake dawn to start one to three hours before you awaken, and your body will detect the changing light through your closed eyelids.

Pumpkin Seeds: Nutrition with Crunch!

Happy Halloween to all you trick-or-treaters out there!

If you’re responsible for handing out goodies to the ghosts, monsters, pirates, and princesses who come to your door, I’ve got the perfect trick for you so you don’t dip into the treats yourself: snack on pumpkin seeds instead!

Halloween is the perfect time to scoop these big, slimy seeds from the heart of a jack-o-lantern. But they’re a tasty snack any time of year. And you can use them to dodge some common health threats, too, like:

Say “BOO” to B.O. Pumpkin seeds provide a good, concentrated supply of the mineral zinc, a deficiency of which can lead to body odor.

Don’t be a zombie. Make pumpkin seeds part of your mid-day snack — their protein will keep you energized.

Cramps haunting you? Pumpkin seeds are loaded with fatty acids that lower levels of body chemicals responsible for muscle aches and menstrual cramps.

Dr. Frankenstein should have known about this…The minerals in pumpkin seeds, especially zinc, will help your body heal when you have a cut or other injury and especially after surgery.

Here’s the easy how-to for tasty pumpkin seeds that’ll make you forget all about that fun-size Snickers bar:

STEP 1. Rinse the seeds and separate them from the stringy flesh.

STEP 2. Add the seeds to a big pot of saltwater (2 cups of water and 1 tablespoon of salt for every ½-cup of pumpkin seeds). Boil for 10 minutes.

STEP 3. Remove from heat and drain.

STEP 4. Spread the seeds in one layer on a baking sheet, and brush them with olive oil.

STEP 5. If you want a little extra flavor, season the seeds with your choice of flavors: garlic salt, cayenne pepper, Cajun spices, or whatever you like.

STEP 6. Preheat your oven to 350°F and bake the seeds for 45 minutes or so. Shake the pan every 10 minutes to keep them from burning.

Enjoy!

Baking Soda Halts Housekeeping Horrors

Like antibiotics and other potent medicines, most of our modern “miracle” cleaning products began arriving on the scene shortly after World War II. They took the country by storm, and for good reason: For the most part, they work every bit as well as the TV commercials claim they do. Unfortunately, the vast majority of them contain ingredients that can hand you a whole lot more trouble than the dirt and germs you’re aiming to banish. The good news is that you can team up ordinary baking soda with other non-toxic heavy hitters, and turn the combos loose on your most challenging cleaning jobs. Here’s the roster:

Heavy-duty cleanser. Combine equal parts of baking soda, salt, and borax, and store the mixture in a closed container. It’ll get grease and grime off pots and pans, appliances, tile floors, bathroom fixtures, and just about every other surface.

Scouring powder. Mix equal parts of baking soda and salt in a container with a tight-fitting lid, and keep it close at hand. Use it as you would any other scouring powder. It’s strong but gentle enough for kitchen counters, and other easily scratched surfaces.

Silver polish. Find a pan that’s big enough to hold the silver, and fill it with water. Add your treasures, along with 1 tablespoon each of baking soda and table salt and three 12-inch sheets of aluminum foil. Let the mixture sit for an hour or so. Like magic, the tarnish will be pulled from the metal onto the aluminum, creating a rotten-egg smell in the process (so don’t be concerned!). Your silver will come out as bright and shiny as a full moon!

Soft-scrubbing cleanser. Mix ⅛ cup of baking soda with enough natural dish liquid to get a creamy consistency. Apply the mixture with a sponge or soft brush, and rinse with clear water.

Toilet bowl cleaner. Sprinkle ¼ cup of baking soda into the bowl and drizzle ¼ cup of vinegar over the soda. Add a few drops of your favorite essential oil if you like (any aroma that suits your fancy is fine). Then grab a long-handled brush and scrub-a-dub-dub!

The Hair-Raising Truth about Hand Sanitizers

True or false? The best way to keep from picking up flu and cold viruses is to clean your “paws” frequently with hand sanitizer.

Absolutely false! According to the CDC, washing your hands thoroughly with soap and water beats sanitizing ’em hands down. Having said that, a hand sanitizer is a must for those times when you’re out and about with no access to soap and water, or when you’re traveling by plane, train, car, or bus and need to use (sometimes questionable) public restrooms. But keep these two facts in mind:

·        A hand sanitizer will kill flu and cold viruses only if the formula consists of at least 65 percent alcohol that has a strength of at least 91 percent. So forget any so-called “gentle” or “natural” brands that actually boast about being alcohol-free.

·        Most commercial hand sanitizers contain chemicals that not only offer zero protection against germs, but may also do more long-term harm than the maladies you’re trying to prevent. In particular, steer clear of products whose labels sport any form of the terms paraben and fragrance (a.k.a. parfum). These substances trigger allergic reactions in many folks and are also being implicated in major health woes, including hormone disruption, diabetes, and cancer.

This highly portable hand cleaner will demolish flu and cold viruses on contact — with none of the potentially dangerous chemicals found in most commercial brands:

Pour ¾ cup of rubbing alcohol (at least 91% strength), ⅜ cup of pure aloe vera gel, 5 drops of cinnamon oil, and 5 drops of sweet orange oil into a blender or food processor, and run it on high for a minute or two. (Don’t worry: A thorough washing will remove all traces of alcohol and aloe.) Transfer the mixture to small spray or pump-top bottles, and carry them with you to use as you would any other hand sanitizer. The blend will keep at room temperature for at least six months. 

The Untarnished Truth about Strep

A sore throat can be caused by anything from a cold or flu virus to cheering too long and too loud for your favorite team. As painful as your throat may be, the problem will generally run its course in a few days. If your throat pain is severe, and it’s accompanied by white spots in your mouth or throat and difficulty swallowing, you have a fever and chills, and you ache all over, see your doctor immediately. There’s a good chance that you’ve been clobbered by the strep bacteria, and the longer you wait to get help, the more likely it is that your discomfort will morph into something a whole lot worse.

On the plus side, while you’re under a doctor’s care, there are plenty of natural remedies that will help relieve your discomfort and speed up your recovery.

Toss the toxic toothbrush. The minute you start feeling sick, throw out your toothbrush (or the head, if you use a battery-powered brush). Dip the new one in boiling water between uses, and just to play it safe, pitch it once you’re back in the pink of health.

Give your pain a blue pop. Blueberry juice is one of the most effective sore-throat relievers you can find. And its pain-relieving power is even more potent in frozen form. Simply pour 100 percent blueberry juice into ice-pop molds, and tuck ’em into the freezer. When the treats are solid, simply bite off small pieces, and let them melt in your mouth. But don’t suck on the ’sicle. The sucking action may irritate your throat even more.

Mustard cuts the mustard. This remedy won’t win any awards for good flavor, but it’ll put your throat back in the swing of things fast: In a mug, combine 1 tablespoon each of prepared mustard, salt, and honey with the juice of half a lemon. Then pour in ½ cup of boiling water, and mix thoroughly. When it’s cooled to lukewarm, gargle with it two or three times. (But don’t swallow it!)

3 Ways Fiber Helps You Win at Losing

It’s ironic that many trendy diets severely restrict one of the most powerful weight-loss aids of all: fiber. If you’re fighting a never-ending battle of the bulge, consider this amazing fact: Simply by eating more whole grains, nuts, fruits, and vegetables, (including root veggies with their skins), you could lose a couple of pounds a month without cutting a single calorie. That’s because fiber pulls off a trio of fabulous fat-fighting feats:

It tricks your tummy. Many calories in fiber-rich foods can’t be digested, but they do fill you up. So you feel full with fewer calories than you would normally eat.

It puts an end to hunger pangs. Water-soluble fiber absorbs water in your stomach and swells up to form a thick gel. This, in turn, alerts your brain that you’re full. It also slows down the flow of food out of your stomach, which keeps you satisfied longer and releases a steady, prolonged supply of energy. So you can go about your business without the constant need to nibble.

It empowers your slimming hormones. The fiber in fruits and vegetables raises the levels of GLP-1, a hormone in your gastrointestinal tract that — like the tummy gel — slows down digestion, makes you feel full longer, and helps you lose weight.

Note: Increase your fiber intake gradually. Although a sudden surge of it won’t hurt you, it can trigger uncomfortable gas and bloating. 

6 Typical Headache Triggers

The vast majority of headaches are brought on by stress or nervous tension. So before you start popping pain relievers or searching for crazy remedies, try to pinpoint the reason your head hurts. That should help you find the most effective solution. Ponder the past 24 hours and ask yourself these questions:

1. Did I get a good night’s sleep?

2. Have I eaten well?

3. Have I had a bowel movement?

4. Am I facing a pressing work deadline?

5. Have there been chances or unusual events at home?

6. Is there something I’m dreading (like dental work or a job interview)?

An overload of caffeine can cause a headache — but so can abruptly swearing off the stuff. For those of you who routinely drink four to six cups of coffee a day, and then suddenly stop, it’s all but guaranteed that your head will hurt like the dickens. So if you want to break the coffee habit, reduce your intake gradually over a month or so.

And it should come as no surprise that another common cause of headaches is staring at a computer for hours on end. The easy good-riddance routine: Leave your desk every half hour or so, or at least shift your eyes away from the screen and focus them on a point as far away as possible That should nix your noggin pain for good!

If you routinely take either OTC or prescription medications of any kind to treat chronic headaches, don’t be surprised if your pain returns with a vengeance. Scientists don’t know exactly why these so-called rebound headaches occur, but most likely it’s because repeated use of the drugs changes the way certain pain pathways and receptors work in your brain. Anything from simple aspirin, Tylenol®, and Excedrin® to potent narcotics can cause problems, Taken in the prescribed amounts every now and then, the meds are generally safe and effective, but if you reach for them too often, or exceed the normal dosage, you could find yourself with a low-grade headache that just won’t say uncle. 

3 Fabulous Folk Remedies Foil High Blood Pressure

While it is true that our unhealthy 21^st-century lifestyle has contributed to the soaring rates of high blood pressure, the condition itself has been plaguing mankind since the dawn of time. That’s why, long before the arrival of sophisticated medicines — or even nutritional supplements — ordinary folks had their own highly effective ways of solving the problem. Here’s a trio of the best:

1. Scrub and peel five medium-size potatoes, then simmer the skins in 2 cups of water for 20 minutes. Drink 1 cup of the strained brew twice a day.

2. Three times a day (with each meal), drink a potion made from ½ teaspoon of cream of tartar mixed with ½ teaspoon of lemon juice in 8 ounces of water. For the sake of convenience, you can multiply the recipe and store it in the refrigerator for up to 48 hours.

3. Steep 6 tablespoons of dried raspberry leaves* in 4 cups of just-boiled water for 40 minutes, then strain. Either drink the tea hot, put it in the fridge to chill (it will keep well overnight), or pour it into ice-pop molds and freeze them.

*Available in health-food stores, herbal-supply stores, and online. 

Feeling Tense? Try This Incredible Calming Cream

As weird and wacky as it sounds, this potent, penetrating, but oh-so-gentle cream can send your anxiety level plummeting — with none of the dangerous side effects of prescription drugs. Here’s how to make it in four simple steps:

Step 1. Round up ½ cup of wheat germ oil, 1 ounce of beeswax, ¼ cup of unflavored yogurt, four 400 IU vitamin E capsules, and 10 drops of juniper essential oil. You’ll also need a double boiler, a blender, and a glass jar with a tight-fitting lid.

Step 2. Heat the wheat germ oil and beeswax in the top of a double boiler until the wax melts, but the mixture is still cool enough to touch. (Don’t let it get too hot, or you’ll damage the healing compounds in the oil.)

Step 3. Put the yogurt and vitamin E oil (squeezed from the capsules) in the blender, and turn it on its lowest setting. With the motor running, slowly pour in the warm wax and oil mixture, and add the juniper oil. Continue blending until you’ve got a smooth cream.

Step 4. Pour the cream into the jar, and let it cool to room temperature before putting the lid on. Store it in the refrigerator, where it will keep for about 30 days.

Several times a day, rub the cream onto your hands to keep stress away.

The Loathsome Lives of Cold Germs

It never fails: At back-to-school time, your kids are suddenly surrounded by dozens of other kids, and the next thing you know, your home has been invaded by every sniffle, sore throat, and cough that’s going around.

We know that all it takes to pick up cold viruses is to touch a germ-laden surface or touch an infected person and then touch your nose or mouth. But how long do those disease-spreading organisms lie in wait for you? There’s no way of knowing for sure. Studies have shown that, depending upon the particular strain, cold viruses can survive on surfaces for anywhere form a few minutes to 24 hours. But these two factors also play a role in how long germs remain in attack mode:

The nature of the “dumping ground.” In general, germs stay active longer on hard materials such as plastic, metal, and ceramic tile than they do on clothing, upholstery, and other soft surfaces.

Environmental conditions. The higher the temperature and humidity are, the sooner the viruses’ firepower will fade away.

This highly portable DIY hand cleaner will demolish flu and cold viruses on contact — with none of the potentially dangerous chemicals found in most commercial brands.

¾ cup of rubbing alcohol (at least 91% strength)

⅜ cup of pure aloe vera gel

5 drops of cinnamon oil*

5 drops of sweet orange oil*

Pour all of the ingredients into a blender or food processor, and run it on high for a minute or two. (Don’t worry: A thorough washing will remove all traces of alcohol and aloe.) Transfer the mixture to small spray or pump-top bottles, and carry them with you to use as you would any other hand sanitizer. The blend will keep at room temperature for at least six month.

*Or substitute 5 drops of one or a combination of your favorite oils. Lavender, lemon, peppermint, rosemary, and tea tree are all excellent germ-fighting choices. All the oils are available in health-food stores, herbal-supply stores, and online. 

Sobering Tick Talk

Ticks have gained nationwide infamy for spreading Lyme disease and the potentially fatal Rocky Mountain spotted fever, but that’s just the beginning of the horror story. As of this writing, there are 14 different tick-borne diseases plaguing various parts of the United States, and new ones keep popping up with disturbing frequency. The specific ailments, as well as the exact kinds of ticks that carry them, differ from one part of the country to another. But all of the infections have similar symptoms. Both the severity and the time of onset can vary, but these are the most common signs:

• Fatigue
• Fever and chills
• Headache
• Joint pain
• Muscle aches
• Rash

All tick-borne diseases are easily treated with antibiotics—but they can be very hard to diagnose. The key to fending off dangerous complications lies in fast action. If you’ve been bitten by a tick, and anywhere from a few days to several weeks later you experience any of the symptoms listed above, see your doctor immediately!

5 Zany Ways to Cure a Headache

Got a throbbing headache that just won’t quit? Over the years, folks have come up with more headache remedies than you can shake an aspirin bottle at. Here’s an assortment of the weirdest — and surprisingly, most effective:

1. Soak for 20 minutes in a steamy hot bath while holding an ice pack on your head. The hot/cold combo will ease the pain by drawing blood away from your head and narrowing the blood vessels in your scalp.

2. Tape a fresh mint leaf on the part of your head that hurts the most, and keep it there until you feel relief.

3. Stick your tongue out about ½ inch, and bite down on it as hard as possible without hurting yourself. Hold the position for 10 minutes — no less and no more.

4. Soak a large white cloth in vinegar, wring it out, and tie it tightly around your head. Keep it in place until the pain is gone.

5. Slice a fresh lime in half, and slowly but firmly rub a cut side on the site of the ache. The pain should vanish pronto. 

The Tense Truth about Clutter and Stress

Clutter kills. Well, not directly. But it does send your stress-hormone producers into overdrive, and that can do you in — fast! Consider these half-dozen horrific ways that clutter clobbers your mind and, in turn, your body:

1. It bombards your brain with excessive stimuli, forcing your senses to work overtime and often disturbing your health-giving sleep.

2. It distracts you from things that you need to focus on.

3. It makes it harder to relax, both mentally and physically.

4. It constantly whispers to your subconscious that your work is never — and can never be — done.

5. It triggers feelings of guilt and embarrassment, especially when unexpected visitors drop by your home or office.

6. It sends your frustration skyrocketing when things such as keys, bills, or important documents get buried in piles of junk.

There’s no doubt that even moderate amounts of clutter can send your stress level soaring sky high. But a junk-filled, disorganized home or office can also take a toll on your physical health. Here are four ways you may be doing your body a big disservice by letting a lot of possessions pile up throughout your home:

• The more stuff you have lying around, the more handy hiding places you provide for germs of all kinds.
• The more dust collectors you have, the more exposed you are to the toxins released by PVC and other plastics.
• All kinds of health aids, ranging from nutritional supplements and must-have medications to your walking shoes and gym membership card, can easily get lost under the piles of clutter you have.
• A cluttered home can make you embarrassed to invite folks over — so you deprive yourself of stress-busting social interactions. 

3 Plants That Keep Wasps Away

There are more than 75,000 kinds of wasps in the world. Nearly all of them are not only harmless, but also highly beneficial because they prey on other insects, including disease-carrying mosquitoes and almost every crop-destroying garden pest you can name. But, zowie! Their stings really pack a punch. So place containers filled with any of this trio of repelling plants wherever you want to keep wasps away:

Citronella. This is most potent when you crush the leaves and rub them onto your skin (or use citronella oil, available in health-food stores). But dense groupings of the real deal also discourage wasp visits.

Mint. Both the oil and live plants repel wasps. If you plant it in your garden (rather than in a container), you’ll need to clip it back frequently — otherwise, it’ll take over your whole yard before you know it!

Wormwood. This silvery-gray perennial is highly drought resistant. On the downside, the same aromatic chemicals that repel wasps (and scads of other insects) make wormwood poisonous to people and animals — so don’t plant it if you have small children or pets on the scene.

If you find yourself at the wrong end of a wasp’s stinger, here are two easy ways to control inflammation and ease the pain:

1. Dissolve two effervescent antacid tablets in a glass of water. Then moisten a soft cloth with the solution, and hold it on the bite for 20 minutes.

2. Wet the site, and rub an uncoated aspirin tablet over it.

Whichever remedy you choose, if the culprit was a bee instead of a wasp, remove the stinger before you proceed. 

Screen out wrinkles safely

We hear it over and over again, but it bears repeating: Always apply sunscreen to your face, neck, and other exposed skin before you go outdoors. But when you do, keep these two guidelines in mind:

• To achieve optimal protection, choose a product with an SPF that’s between 30 and 50.
• Always buy sunscreen labeled “full-spectrum,” which means it’s been proven to protect against both UVB rays, which burn your skin and  increase your risk for skin cancer, and UVA rays, which damage collagen and accelerate the aging process.

When you’re picking out sunscreen in the store, take a look at the label. The jury is still out on how damaging chemical-based sunscreens really are, but with scads of highly effective natural products on the market, why take chances? These three culprits have been shown to be especially damaging to your health and your looks. (And the higher the SPF is, the more chemicals a product contains.)

1. Oxybenzone. This is an active ingredient in most commercial sunscreens. It can cause skin irritation and allergies, and (worse) it reacts with UV rays to create cell-damaging free radicals, which are linked to hormone disruption and increased cancer risk.

2. Parabens. These are synthetic preservatives that disrupt hormones and may stimulate cancerous tumors. In small quantities, they pose little or no risk. The problem is that they’re used in so many beauty and personal-care products, including deodorants, shampoos, shaving creams, makeup, and sunscreens, that you can give yourself a dangerous dose without knowing it. Fortunately, they’re easy to spot because they generally appear last on ingredient lists. Look for methylparaben, propylparaben, and/or butylparaben.

3. Retinyl palmitate (a.k.a. vitamin A). When exposed to UV rays, it breaks down into toxic free radicals, causing premature aging and raising cancer risk. 

The Incredible Calorie-Burning Power of Housekeeping

Lots of folks love the camaraderie of working out in a gym, where they’re surrounded by their fellow stay-fit warriors. But if you’re not that social by nature, you don’t care for formal workout routines — or you simply don’t have the time or money to squander on a health club membership — don’t fret: Just by performing routine chores around the old homestead, you can easily burn enough calories to keep weight gain at bay and your muscles toned to boot. Here’s a handful of examples:

Digging in your yard burns about 630 calories per hour, in addition to toning the muscles in your calves, thighs, arms, and shoulders. Plus, if you go at it vigorously for 20 minutes or more, you can increase your heart rate and strengthen your cardiovascular system at the same time.

Raking leaves for an hour can burn 450 calories, and the resistance offered by the leaves helps tone all the major muscle groups in your body.

Scrubbing the bathroom burns 400 calories an hour and tones your arm and shoulder muscles.

Sweeping and mopping a floor burns about 240 calories an hour and gives you a great upper- and lower-body workout.

Washing the car burns 286 calories an hour and helps tone your arms and abdominal muscles.

The exact number of calories a person burns during any activity varies greatly, depending on gender, age, weight, and individual metabolism. An Internet search for “calorie burn calculator” will bring up scads of sites where you can type in your vital stats and learn how many calories you’ll expend on common chores, ranging from loading your dishwasher to washing your dog, as well as more athletic endeavors such as swimming, dancing, and hitting the rowing machine at the health club. 

Are You Asking for Osteoarthritis?

Osteoarthritis is the most prevalent type of arthritis, and it results from either injury or wear and tear on your joints. If your hips or knees ache when you climb out of bed in the morning, and you were a jock or a dancer in high school or college, it’s all but guaranteed that OA is the culprit.

But you don’t have to be a hung-ho athlete to put yourself at high risk for developing OA. There could be potent dangers lurking in your everyday routine. Like these, for example:

The shoes you wear. If you opt for high heels day in and day out — whether they’re pencil-thin stilettos or chunkier versions — you’re all but begging for OA in your knees. Plus, high-heeled shoes (or boots) that are pointy or tight can also lead to arthritis of the toes. Wearing dress-up pumps on special occasions isn’t likely to cause damage, but for daily wear, choose footgear with ample toe room and sturdy heels that are no more than 1 to 2 inches high.

The loads you tote. Walking with heavy bags in your hands, with your arms stretched downward, puts an undue strain on shoulders, elbows, wrists, and fingers. So when your shopping haul weighs any more than a couple of pounds, cradle the bag in both arms, or use one or two long-handled canvas sacks slung over your shoulder(s).

The pounds you pack. Obesity is the leading cause of OA because excess weight puts enormous stress on your knees and hips. Shedding just 10 pounds eases the stress on each knee by a full 40 pounds!

The moves you don’t make. Couch potatoes are prime targets for OA. Even if you’re not overweight, regular physical activity is a must for strengthening the muscles that support your joints — and keeping the joints themselves flexible. But there is one caveat: Running, especially on hard pavement, is murder on your knees. So opt for more easygoing activities, such as walking, yoga, or even bowling. 

Don’t Drag the Demons through the Door!

On average, an astonishing 85 percent of household dirt is tracked in from outdoors, primarily on your shoes and your pets’ paws. And that crud includes just about every kind of noxious substance you can name, from viruses and bacteria to mold spores, pesticides, animal waste, insect eggs, construction debris, and even heavy metals. The list goes on. The good news is that while you can’t avoid picking up a little bit of everything from the surfaces you walk on, these three simple ploys will help you keep most of that stuff outside:

Ploy #1: Leave your shoes at the door, and have everyone else in your family do the same. What you do once you’re inside is your call. You can walk around barefoot or in your stocking feet, as many folks like to do, or trade your outdoor footgear for versions you keep for indoor use only. Likewise, you can decide whether to extend the shoes-off demand to visitors, or simply have them comply with Ploy #3 below.

Ploy #2: Wipe your dog’s paws thoroughly after every outing, preferably using a glove or mitt that’s specially designed for the purpose. (You can find them in pet-supply shops, both online and in brick-and-mortar versions; just do a quick search for “paw cleaning gloves.”) And if you know the pup has been walking on a toxic surface—for instance, a lawn that’s been treated with pesticides—give his paws a soak in a povidone iodine bath.

Ploy #3: Invest in a high-quality doormat for every exterior entrance in your home. Make sure it’s the kind specially designed to trap and retain dust, dirt, and water. 

4 Shocking Causes of Asthma

Breathing is something that most of us take for granted. But for folks with asthma, the simple act of inhaling is a constant struggle. And the ranks of those who wage this battle are on the rise — over the past 25 years, asthma rates have quadrupled and the number of deaths from asthma attacks has doubled.

About three-fifths of all asthma cases are hereditary. And while no one knows for sure what triggers attacks in folks whose genes do not predispose them to the condition, natural health practitioners point their fingers at these four factors:

The modern American diet (MAD) and its two ugly offspring: chronic inflammation, which causes your airways to swell up and become clogged with mucus, and nutritional deficiencies, which make you more prone to diseases of all kinds, including asthma.

An overload of chemicals in our food, water, and air — indoors and out — that both weaken your immune system and throw your hormones out of balance.

Increasing levels of allergens, such as mold, mildew, and toxin-bearing dust mites in homes and offices.

A tidal wave of tension, anxiety, and stress, all of which contribute to or worsen every health problem under the sun.

Studies have found that a chemical called limonene, which is found in the rinds of all citrus fruits, can provide potent protection against obstructions in your bronchial tubes. Here’s how to put this a-peeling healer to use:

1. Sniff it. Fold a piece of peel between your fingers, and squeeze it. Then slowly inhale the refreshing aroma.
2. Eat it. Add freshly grated lemon, lime, orange, grapefruit, or tangerine peels to stir-fries, salad dressings, baked good, and rice. Or top your toast, bagels, and muffins with marmalade.

Bathe in it. Stuff cheesecloth bags or panty hose feet with crushed citrus peels, and toss them into your bathwater. Whatever you do, though, never put loose rinds — or any other solid material — in the tub, or your cleared up wind pipes will come at the expense of clogged-up drain pipes!

3 Slick Tricks for Pulverizing Neck Pain

Got a pain in the neck that just won’t quit? This trio of simple actions will put you on the fast track to freedom from distress:

Practice the complete breath. This yoga exercise opens up airways and is a surefire way to relax and soothe the sore muscles in your neck. Visit the American Yoga Association's website  for the how-to.

Keep your work at eye level. Looking down or reaching up for long periods of time is guaranteed to give you a sore neck. Adjust the height of your desk, chair, or computer monitor so that you’re looking straight at the screen. If you do a lot of reaching up — for instance, to pull supplies from shelves — use a stool, stepladder, or elevated platform to bring you even with your targets.

Change your habits. Poor posture puts a huge strain on neck muscles. So do seemingly innocent activities, such as washing your hair in the sink, cradling a phone receiver between your ear and your shoulder, or falling asleep in a chair and winding up with your head at an awkward angle. Identify and change behavior patterns that keep your neck in unnatural positions for any length of time. And for Pete’s sake, do what your mother (or your drill sergeant) always told you: Stand — and sit — up straight!

While it’s true that most neck pain is the direct result of stress and muscle tension, it can be a sign of far more serious trouble. Make a mad dash to the ER in any of these instances:

• The problem was caused by a fall or other accident.
• The pain radiates down your arms and legs.
• Your neck discomfort is accompanied by a headache, numbness, tingling, or weakness.
• Your vision is disturbed in any way.