Category: Blog

As the weather turns warmer and trees and flowers begin to bloom, you may notice some less-than-pleasant allergy symptoms developing: itchy, watery eyes, stuffy nose, sneezing, and asthma flares are common signs you suffer from indoor allergies, seasonal allergies, or both.

While folks with seasonal outdoor allergies may choose to spend more time indoors when pollen counts are high, that means more exposure to indoor allergens like dust, pet dander, and mold. Whether you have hay fever or allergic asthma symptoms throughout the year, or they pop up as the weather changes, below are some steps you can take to reduce allergens in your home. 

Indoor allergens

Dust mites, mold and mildew, pet dander and smoke/oven fumes are a few common sources of indoor allergies. Luckily, there are many steps you can take to reduce indoor allergens in your home. 

One important step you can take, regardless of allergen source, is to invest in an air purifier with a HEPA filter, which can remove allergens from the air. Additionally, check and replace the filter in your HVAC system on a monthly basis. Many people are surprised at how quickly these filters get dirty. Below are more tips for keeping specific areas of your home allergy-free.

Bedding, furniture, carpets: Dust mites thrive in soft materials like mattresses, bedding, carpet padding, and curtains. Encase mattresses and pillows in dust-mite-proof covers. Shampoo carpets regularly and vacuum often (or better yet, remove carpeting from your home if that is an option!). Use washable curtains made of plain cotton or synthetic fabric, and wash them regularly – at least one per month. Replace horizontal blinds, which collect a large amount of dust, with washable roll-up shades. If you have upholstered furniture, invest in a steam cleaner to clean it regularly – or better yet, choose leather or vinyl furniture, as it’s less permeable and easier to clean.

Bathrooms and areas of high humidity: Unfortunately, many areas of the country are prone to mold and mildew due to high humidity. The best thing you can do to prevent or mitigate mold (short of hiring professionals) is to invest in a dehumidifier to keep indoor humidity down. It’s also crucial to open windows or use an exhaust fan after bathing and showering to keep moisture in the bathroom down. If you live in a humid area, check behind furniture seasonally to ensure mold is not growing on the walls and baseboards; mold is more likely to develop in areas with less air flow, such as between furniture and walls.

Pets: Some people don’t realize they are allergic to animals until they have already bonded with a pet. If you discover you are allergic to pet dander and rehoming the animal is not an option, there are still steps you can take to reduce your reaction. First, keep animals out of your bedroom and off of furniture to limit exposure. Bathing pets weekly can also help minimize dander. Brush them regularly (outside if possible), and wash your hands after petting them.

Kitchen: A surprising source of indoor air pollution is your gas stove. If you cook with a gas stove, it’s important to have an exhaust hood that vents outside. Turn it on whenever you cook to ensure that the fumes (and any smoke caused by cooking) doesn’t linger in the air.

Outdoor allergies

Up to 30% of people in the US suffer from some level of allergic rhinitis – also known as hay fever. If you find that you have itchy, red eyes, stuffy, runny and/or itchy nose, and sneezing and coughing when the weather starts to warm up in the spring, you may suffer from outdoor allergies. While staying indoors when pollen counts are high can help, it’s not always possible to avoid being outside. Additionally, it’s nearly impossible not to track pollen indoors, as it gets into our clothes, hair, and the air when we open windows and doors. However, there are some steps you can take to reduce how much pollen gets into your home.

As with indoor allergies, the first step is to invest in an air purification system with a HEPA filter. You can purchase standalone units if your home is not equipped with a system. If you have an HVAC system, be sure to check, and change, your air filter often during the warmer months to ensure they are running optimally and filtering out as many air pollutants as possible.

Here are some additional steps to take to prevent outdoor allergies from affecting your indoor spaces.

 

Keep shoes off indoors: Pollen can be tracked into our homes, and into our carpet and furniture, via our shoes. One easy step to avoid this is to have a “no shoes indoors” policy.

Change clothes when you come inside: Like shoes, clothes can track pollen indoors. If you spend a lot of time outside on days when the pollen count is high, be sure to remove pollen-covered clothing when you come inside, and put on clean clothes. 

Shower in the evening: Many people are set on their morning routine, which often includes showering. However, if you suffer from outdoor allergies, it’s imperative that you shower in the evening to remove pollen from your hair and skin. Otherwise, you will track pollen into your bed, essentially exposing you all night long while you sleep.

Stay indoors on dry, windy days – especially after rain storms: Pollen counts are often at their highest after it rains, when the ground dries out and the wind picks up. If you are able, stay indoors with the windows closed on these days to avoid exposure altogether.

Conclusion

While there is no way to prevent ALL allergens from invading your home, there are many steps you can take to reduce the effect they have on your day to day life. 

If you find that you are still suffering from indoor or outdoor allergies in your home, even after you have taken the steps above, we can help. Brea is here for you seven days a week. We can diagnose and treat many allergy symptoms so that you can get back to enjoying your life – both indoors and out.

 

As we turn the corner of winter and head into spring, many of us are looking forward to the end of the constant cycle of winter illnesses. If you’re one of the unlucky ones who has had illness after illness this winter, you may be wondering what, if anything, you can do to boost your immune system and fight off the winter germs and viruses that plague so many of us. The good news is, there are a few things you can do that have been proven to boost your immune system. Read on for some tips to keep yourself healthy through the rest of the cold and flu season.

Get adequate sleep.

Adequate sleep is vital to avoiding illness. Most people need at least 7 hours of sleep per night to keep their immune systems operating at optimal levels, but some people may need more sleep. 

Sleep has two primary benefits for your immune system: first, getting enough sleep gives your body the chance to heal and detoxify. Stress lowers your body’s ability to fight infection by releasing cortisol and adrenaline during the day. The adrenaline response temporarily allows your body to enter “fight or flight” mode by shifting energy away from the immune system and digestive system. Our ancestors relied on this feature to keep alive, but today it can greatly impact your healthy immune response due to poor diet and stress.

Secondly, when you sleep, your body produces a powerful hormone called melatonin, which is extremely important to your entire body. The benefits of melatonin include its ability to prevent certain diseases. Inadequate amounts of sleep or even sleeping with lights (including television) on will decrease your melatonin production, which in turn decreases your immune response.

Try to minimize stress.

Stress raises adrenaline and cortisol levels, which diverts energy away from your immune system. You can naturally reduce stress through exercise, getting adequate sleep, meditation/yoga, and reducing caffeine intake.

Eat a diet high in fruits and vegetables.

Fruits and veggies contain high amounts of antioxidants, fiber, and vitamins, all of which keep your immune system happy. Some foods are considered “superfoods” because they are extremely high in antioxidants and other nutrients that keep you healthy. If you want to learn more about superfoods, Healthline has a great article about them here.

Exercise regularly.

It’s no secret that exercise has countless health benefits. Physical activity affects more than just your muscles and bones; It’s also an important aspect of your overall health and immune support.

In terms of immunity, moderate exercise helps move immune cells around the body via the bloodstream and into soft tissue. WHen immune cells are present throughout the body, they are more effective at identifying and fighting bacteria and viruses.

Exercise enhances immune cells’ ability to detect and respond to infections, which can be thought of as immune surveillance. This aspect of exercise is crucial for immune health.

Drink more water (and less alcohol).

In addition to keeping you hydrated, water helps carry oxygen to every cell in your body – including immune cells. Water also removes toxins from the body, so maintaining proper hydration is key to flushing toxins and staying healthy.

On the flip side, alcohol has many negative health impacts, including dehydration. Alcohol has a stimulant effect, which can lead to less (and poorer quality) sleep. Since both sleep and hydration are crucial to maintaining a strong immune system, avoiding or limiting alcohol is important to avoid illness.

Don’t smoke.

This one seems fairly obvious; smoking or vaping tobacco introduces toxins into your lungs, which damages the lungs’ lining. Damaged lining is more susceptible to infection. Further, if you are sick and have a cough, smoking will exacerbate the cough and can make you feel worse. If you need help quitting smoking, check with your primary care provider to get info about smoking cessation programs.

Keep current with all recommended vaccines. 

Vaccines prime your immune system to fight off infections before they take hold in your body, so this is an important step in preventing illness (or, if you do get sick, preventing severe illness). While the flu and covid vaccines don’t always stop you from contracting those viruses, there is ample evidence that they can help prevent severe cases of illness, prevent hospitalization, and prevent death. If you think you may be due for any vaccinations, contact us to see if we can help get you up-to-date.

Remember, while it might not be possible to avoid every illness, taking steps to keep your immune system strong will greatly reduce the chances of contracting illness – or if you do get sick, it will help you get better faster. If you do find yourself feeling ill, give us a call. We offer Covid and influenza testing as well as treatment for many other common illnesses.

Seasonal depression – also referred to as Seasonal Affective Disorder (SAD) or the Winter Blues – is a form of depression that people experience during the fall and winter months. It affects a significant portion of the population and is more common in women, but anyone can experience it.

What causes seasonal depression?

Seasonal depression is linked to less daylight and colder weather. While not everyone will experience changes in mood based on these factors alone, a lack of daylight (and therefore vitamin D) combined with being cooped up indoors can lead people to experience the winter blues. Because our bodies are very sensitive to changes in sunlight, shorter days and overcast skies can impact our mental health. It’s estimated that 3% of the population suffers from moderate to severe seasonal depression and another 10% suffers from mild seasonal depression.

Symptoms of seasonal depression

Before psychological symptoms appear, most people will see an increase in physical symptoms: trouble waking up in the morning, grogginess, fatigue, and weight gain. These symptoms are followed (usually within weeks) by typical depression symptoms: anxiety, disinterest in social activities, lack of motivation to complete normal daily activities, loneliness, and a general sense of despair. The main difference between seasonal depression and nonseasonal depression is the length of episodes: seasonal depression will peak in January and February and subside by late spring (May), whereas nonseasonal depression doesn’t follow any predictable schedule.

Treatment

If you suffer from seasonal depression, there are a number of things you can try to decrease your symptoms:

Light therapy

Because seasonal depression is tied to lower light levels in the winter, exposure to lights that mimic the sun’s spectrum have been shown to help. Many companies market “happy lights,” as many call them. Exposure to these bright lights in the hours right after sunrise have been shown to reduce seasonal depression symptoms.

Spend time outdoors in the morning/midday

If special lights are not in your budget, try to take advantage of natural light. Getting outside for 30 minutes to an hour in the morning, if weather permits, can have similar benefits as a light machine – especially on those sunny winter days. This can also help reset your circadian rhythm, which in turn can help with sleep.

Exercise

Getting 30 minutes of moderate exercise daily has been shown to have a number of health benefits, from promoting better sleep, increasing energy levels, and increasing serotonin and endorphin levels – two of the “feel good” chemicals created by our brain. A brisk walk (especially in the morning or midday hours when the sun is at its highest point in the sky) can help boost your mood.

Therapy

If you find that your symptoms are not manageable through the above methods, it might be worth finding a therapist who specializes in treating seasonal depression, or set up an appointment with your primary care physician to discuss options. They can help you come up with a plan of treatment, including medication if it’s needed.

How and When to Seek Help

For many people, it can take years to recognize the seasonal nature of these mood shifts. But once they realize that their symptoms are tied to seasonal changes, managing them becomes easier. Knowing this isn’t a permanent state of being can be a great consolation, and a general awareness of what’s causing your symptoms can lead to the ability to see them for what they are: temporary and a normal variation of the human psyche.

It can be challenging for patients to determine when they should seek help and  to find the right provider to help. If you are curious whether you might be suffering from seasonal depression, the nonprofit Center for Environmental Therapeutics offers a number of free online assessments that can help you document your symptoms and organize your thoughts before seeking professional help (if you decide you need it).

For the majority of people, symptoms don’t require professional treatment; however, some people can develop worsening problems that include thoughts of suicide. If you have severe symptoms, including thoughts of suicide, it’s important to seek medical attention right away – the National Suicide and Crisis Hotline operates 24 hours a day, 365 days a year – dial 988 from any phone to reach them. You can also dial 911 if you feel like you are in imminent danger to yourself. If you feel you need help but these options don’t seem right for you, please call us and we can help you figure out how to get the help you need.

As we head into the new year, you may be among the many people who choose to make a New Years Resolution. Often, these resolutions are health-focused: Losing weight, quitting smoking, and starting an exercise plan are among the most common ones. If you are looking to lose weight in the new year, you have probably heard of BMI (Body Mass Index) as a measure of health. But did you know that BMI doesn’t offer a full picture of your health? Read on for more about BMI and what it can and can’t tell you about your overall health.

What is BMI?

BMI was invented in the 1830’s by statistician, sociologist, and mathematician Lambert Adolphe Jacques Quetelet. It was known then as the Quetelet Index and was informed by Quetelet’s interest in finding “l’homme moyen,” or the average man. Since it is based on a male average from almost 200 years ago, many argue that it is outdated and inaccurate and does not account for the many factors that determine a person’s weight. Unfortunately, it is too often used as a standalone measure to decide whether a person is “healthy.”

BMI measures body fat percentage by dividing your weight in kilograms by your height in meters squared:

BMI = kg/m2

You can also use a handy online calculator like the one found on the CDC’s website to do the math for you. A “healthy” BMI is under 25; “Overweight” is 25-29.9, and “Obese” is over 30.

What are the limitations of using BMI to determine health?

While BMI can give you a general idea of how much body fat you carry, it is by no means a perfect measure. Here are some of its limitations:

BMI does not account for muscle mass

Since BMI only looks at weight and height, it cannot tell whether someone’s weight is due to fat or muscle. It is not uncommon for athletes with very little body fat to have a BMI over 25, even though by all other measures they are at a completely healthy weight.

BMI does not properly account for women or people of color

On average, healthy women carry more fat than men. Since BMI is based on a caucasian male average, women tend to fall outside of the “healthy” range more often than men. In addition, according to the CDC, people of Asian descent tend to have more body fat than white people at the same BMI; yet, for Black people, the opposite is true.

BMI does not always determine health risks

While diet and exercise will have an impact on body fat percentage, it is very possible to have high blood pressure, high cholesterol, low muscle mass, and excess body fat even if your BMI is within the “normal” range.

Takeaways

While BMI can be useful to give a general sense of how much body fat you have, it cannot give a full picture of your health. It is quite possible to be healthy when your BMI categorizes you as overweight. Conversely, having a “healthy” BMI does not mean you have a low risk of heart disease and other health problems. It is recommended that you visit your primary care provider for regular screening, including blood pressure, blood glucose, and cholesterol screenings.

Remember, Brea Urgent Care offers lab testing and screenings that can help determine whether you’re at risk for certain health conditions. Give us a call to discuss options.

 

For many, the holidays are a time filled with fun, friends and family, and good food. Don’t let illness or injury stand in the way of your holiday plans this year. Whether you are planning a low-key Christmas dinner with your immediate family or a huge holiday party, these tips can help you stay healthy and safe.

 

Prevent Illness

No one wants their holidays ruined by illness. Unfortunately, this time of year colds, flu, Covid, and RSV are ubiquitous – but that doesn’t mean you’re doomed to get sick. Below are some steps you can take to minimize your risk of getting sick.

• Try to get vaccinated for both the flu and COVID – 19. Check your COVID-19 vaccination card to ensure you are fully boosted for complete protection. This is the best preventive measure against possible contraction of airborne & respiratory illnesses.
• Be sure to wear a mask and pack extras for others. Face masks have been proven to be very effective in preventing the spread of respiratory illnesses in crowds. Have it handy for crowded terminals or at holiday parties where you will be in close proximity with strangers.
• Wash your hands frequently and carry hand sanitizer. Many communicable diseases are spread via saliva droplets on surfaces
• Try to avoid touching your eyes, nose and mouth. Specifically, after touching objects that are for general use. This can help prevent ingestion of germs that were never meant to be in your body.

If you do find yourself feeling under the weather, we offer testing for influenza, Covid, and RSV, as well as treatment as needed.

Follow Food Safety Guidelines

After enjoying a delicious holiday meal with family and friends, the last thing you want to do is wake up in the middle of the night with stomach pain – or worse, vomiting and diarrhea. Foodborne illness can put a damper in even the best laid holiday plans – but it is completely avoidable. Here are some food safety tips to keep in mind while you prepare your meals.

• Clean: Any object touching the food should not be an agent of contamination. This includes our hands alongside any plates, cutting boards, utensils, and pots or pans. Countertops and cutting boards can harbor old bacteria if not wiped properly; always remember to clean your surfaces before using them.
• Separate: Take extra precaution to keep raw foods and cooked foods separated. Raw meat, poultry, seafood and eggs have natural bacteria that may cause food poisoning when mixed with vegetables or already-cooked foods. This can cause bacteria from raw foods to transfer where they do not belong. Remember your surfaces! Do not put cooked foods on surfaces where raw foods have been.
• Cook: Temperature is key! Many harmful bacteria are not killed unless subjected to particular high temperatures. Invest in a good food thermometer in order to ensure your meat reaches a safe temperature.  If cooking with a microwave, understand that every microwave is not the same. Check your microwave’s settings to ensure it is operating at the appropriate intensity for the particular food. If your food packaging does not indicate the threshold temperature, check the websites of the FDA or CDC for a list of accurate values.
• Chill: In general, the colder the temperature, the slower dangerous bacteria can multiply. To preserve your cooked foods, it is important to refrigerate or freeze them. This immobilizes the bacteria, protecting your food from spoiling.

If you do find yourself with symptoms of foodborne illness, try your best to keep hydrated. If you feel like your dehydration doesn’t improve with increased fluid intake, or if you are experiencing vomiting or diarrhea for an extended period of time, give us a call and we can help get you back on your feet.

Hydrate

It’s easy to forget to drink water when you are busy, and this is never more true than during the holiday season. Dehydration can become debilitating if it’s not addressed, and it also taxes your immune system – making you more susceptible to illness. Here are a few tips to help keep hydrated.

• Keep a water bottle with you at all times. With so many reusable water bottles on the market, there’s an option for everyone. Keep water by your side at all times, and if you regularly forget to drink water, set an alarm for yourself as a reminder.
• Spruce up your beverages. If plain water seems too, well, plain for you, add a wedge of lemon or lime, or choose sparkling water to make it more appealing. You can also choose non-caffeinated coffee, tea, or soda (watch out for the sugar!) or sports drinks to keep hydrated.
• Avoid excessive alcohol consumption. Alcohol exacerbates dehydration. If you choose to drink alcohol, be sure to alternate with glasses of water to keep yourself hydrated.
• Watch for sodium. Sodium can also cause dehydration, and many of our favorite holiday dishes are loaded with sodium. Make sure to drink extra water and limit sodium intake if possible.

While dehydration is usually treatable at home by drinking plenty of fluids, feel free to give us a call if you have any concerns.

Sleep

It’s easy to fall behind on sleep during the excitement of the holidays. However, getting enough sleep (ideally 7+ hours/night for adults) is important for maintaining your health. According to the Mayo Clinic, studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick. Here are some tips to ensure you get enough sleep.

• Practice good sleep hygiene. Avoid using screens within an hour of bedtime, as blue light from electronic devices can disrupt your circadian rhythm. You should also avoid caffeinated beverages close to bedtime. Alcohol can also disrupt sleep, so practice drinking in moderation (if at all).
• Keep to a sleep schedule. Try your best to set yourself a consistent bedtime and wake time. Maintaining a regular sleep schedule (even on weekends) helps your body maintain its natural sleep rhythm and will make falling asleep and waking up easier.

Lack of sleep can lead to various health issues, so try your best to get enough sleep. If you are having trouble sleeping or are feeling extra tired and fatigued, come see us – no appointment necessary.

Driving Safety

Travel is an exciting part of the holidays for many, but it brings with it the risk of illness or injury. Whether you are traveling by car or plane, there are many steps you can take to keep yourself safe and healthy as you travel to your destination.

Have a car emergency kit: There are certain things that you should make sure to have in your car before you pull out of the driveway. Pack these items in the trunk of your car for emergency purposes:

• Spare tire: If one of your existing tires goes flat, it is always good to have a spare so you can replace it without calling a roadside service. If you DO need to change your tire, be sure you are pulled all the way off the road, preferably in an area with good lighting. It’s also a good idea to have glow sticks or flares to alert other drivers to your location.
• Windshield wiper fluid: Have an extra bottle in case you drive through a storm and your car runs out. Visibility is very important to safe driving.
• Jumper cables:  These are essential to have in your car. Jumper cables will help you revive the car battery if it has died.
• Tire Pressure Gauge: It is a good habit to check your tire pressure before driving long distances, especially in winter weather.
• Ice Scraper: Winter weather is unpredictable. Be ready for any snow or ice build up on your windows.
• First aid kit: It’s good to have a first aid kit that contains all the essentials for treating minor injuries and illnesses. We recommend including bandages, antibiotic ointment, alcohol wipes, and instant ice packs for unexpected injuries and ibuprofen/acetaminophen, Dramamine, Benadryl, and extra doses of prescription medications for illnesses or in case you’re unable to refill a prescription in a timely manner.
• Food and water: It’s imperative to keep extra food and water in your vehicle in case you become stranded and need to wait a while for help.
• Blankets and instant heat packs: If you DO find yourself stranded in your vehicle, it’s important to have blankets and other heat sources to keep you and your passengers warm while waiting for help, or just in case the temperature controls in your car stop working.
• Gas can: Keep a gas can in the back of your vehicle in case you hit unexpected traffic or get lost on your way to your destination and run out of gas.

Don’t drive drunk or drowsy: Driving under the influence of alcohol is very dangerous. However, so is driving drowsy. On average, 100,000 crashes are caused each year by drowsy/tired driving. Be sure to be rested and have a driver rotation plan for the ride. It is best to be as alert as possible in case of any surprises.

Plan for car sickness (or air sickness): Some of your passengers, especially children, may experience car sickness. Being inside a moving vehicle or airplane can sometimes cause dizziness, nausea and vomiting. Having a few doses of motion sickness or nausea medication, such as Dramamine, Bonine, or Benadryl, is a good idea for emergencies. You can purchase over-the-counter medications at a pharmacy. If you know your child is likely to get sick while driving, give them a dose of medication 30 minutes before driving. Be sure to consult your physician before giving any new medications.

Whatever this holiday season brings, we hope you stay healthy. But if you need us, remember that we are here to help you feel better! Walk in any time – no appointment needed.