“Doing At-Home Workouts Without Injury”

It's true: Amid all the social distancing due to COVID-19, your workouts have probably started to look a little different—say, with a view of your living room, kitchen, or bedroom. But as at-home workouts become all the rage (or at least the necessity), it becomes even more important to take the proper safety measures to avoid workout injuries. To help you sidestep any potential mishaps (and make the most of your new ways to move), doctors and fitness experts offered up their safety tips. Follow them to keep your body injury-free while working out at home.



CLEAR THE SPACE: Step one - make sure you have the room—including nothing on the floor around you—to exercise. Check that you’re in the clear by putting your arms up and out to the sides and doing a 360-degree spin, says Derek Ochiai, MD, orthopedic surgeon and sports medicine doctor at Nirschl Orthopaedic Center. He also suggests making sure you check the floor for kids’ toys, books, weights, and anything else that could get in the way and cause you to trip and fall or hurt yourself—and that goes for after your workout, too. Tatiana Lampa, CPT, corrective exercise specialist and trainer in New York City, suggests moving furniture if you need to, so you have the room to jump around, especially if you’re doing a HIIT class or any plyometric move, like burpees or broad jumps. If you are lifting weights, just keep them in front of you so you can see where they are while you do other movements.



SLIP ON SOME SNEAKERS: While you can work out barefoot, both experts recommend sweating in sneakers—but not ones you wore outside. “You want to make sure you’re not bringing in outside germs,” Lampa says, especially at the time of a pandemic. Your next safest bet after sneakers is going barefoot, sans socks, says Ochiai. There are benefits of working out with naked feet—all the nerves in your feet help you get a better sense of the ground beneath you and you can better push off for moves like squats and deadlifts. But when you don’t have protection on your feet, it’s extra important to make sure you don’t have any equipment on the floor that you could potentially run into. And if you really, truly prefer to sweat in socks, wear those with grips on the bottom, like socks with zero slippage.



KNOW YOUR BODY: “There are so many free workouts available, which is great, but each individual has different goals, priorities, and different fitness levels,” says Lampa. “If you find a free workout and it doesn’t feel good on your body, then that’s a sign to skip it.” Also, if you’re new to exercise but want to use this time at home to kickstart a regular routine, that's a great idea, but make sure to take it slow, says Ochiai. “If you try to get too ambitious and start a workout routine that you think will push you a lot and then do that for a few days in a row, you could get overuse injuries, then you’ll likely stop and won’t do it again,” he adds. Instead, start with something you know or a first timer-friendly workout and then go from there. Lampa also suggests reaching out to trainers you admire if you’re looking to hone your fitness skills. Many of them will create an individualized program—with varied rates, of course—for you, which can decrease your risk of injury. Something else to keep in mind: know you can’t bank exercise. That means, if you hit it hard for the next few weeks or months, but then stop completely, you’ll go back to baseline. “You want to exercise to build habits so you can keep exercising in the long-term. You don’t want to get injured in the short-term,” says Ochiai.



SWITCH IT UP: It’s easy to work out every day, especially now that everyone's locked up inside and can’t get to our favorite classes that might kick our butts more than the bodyweight routines many people are doing at home. But if you're trying to exercise every single day, try not to repeat the same movements, says Ochiai. For instance, avoid doing weighted squats every day of the week and maybe add in some reverse lunges or jumping jacks instead. For cardio, try alternating biking, running, and jumping rope. Tampa says she usually recommends five to six days a week of exercise and at least one or two for rest and recovery. On those recovery days, take a bath, do some foam rolling, or just enjoy those Netflix binges. “I think a great way to make sure you’re not overdoing it is to create a weekly schedule—write it down and map it all out,” she adds. “This will keep you accountable, ensure that you’re not overtraining, and bring some normalcy in your life.” Something we’re probably all craving right now even more than movement.

CONSIDER EXERCISES TO COUNTERACT DESK CULTURE: It’s easy to get comfy working on the couch, or sitting and staring at the computer on your desk all day. But that’s exactly why you want to do some moves that reverse the forward-facing, typically hunched-over position that causes tightness in your neck, shoulders, and middle back, says Tampa. To do this, focus on posterior chain exercises like deadlifts, bridges, bent over rows, and band pulls. Tampa even has a challenge for those currently working from home: Put a timer on for every hour and when it goes off, do 10 squats, 10 glute bridges, and 10 bent over rows. Ochiai also recommends standing up whenever you can (or creating your own standing desk) and doing some extra core work. Try doing 30-second plank holds throughout the day or moves like superman and bird dog.

 

HAVE FUN WITH IT: No matter what type of work out you do, both experts agree it’s most important to have fun with it and enjoy the movement. Tampa also suggests finding an online community or a group class to do. “It’s so nice to have a group of people who can support you and lift your spirits up,” she says. Also, know that the benefits of exercise of any type outweigh the risks. “Exercising and keeping it up or starting a slow, gradual progression of exercise is crucial as the cardio benefits far outweigh risk of injury,” Ochiai says. “Keeping ourselves healthy is something we can do along with social distancing in order to get through this.”

 

By: Mallory Creveling, ACE-CPT, Health Magazine

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“Clutter vs. Hoarding: What's the Difference?”

When is a mess more than just a mess? You may worry that your paper-piled desk or clothes-strewn rooms mean you're a hoarder bound for a TV reality show. But most people, even sloppy ones, fall somewhere closer to normal on the clutter scale. 

What's Hoarding? Someone who hoards collects huge amounts of things, often items of little value like ketchup packets or papers. "They don't have one can opener, they have 40," says Regina Lark, PhD, of the National Association of Professional Organizers. She specializes in helping hoarders. A hoarder finds it painful to let go of things, so she never does. Stuff piles up in ways that are unsafe or affect the person’s dealings with others. "Their shower stalls have become storage units and you can't walk up the stairs." Falls and fires are two big dangers. Marriages often strain when one spouse can't resist hauling more seemingly useless items into a house that’s already bursting. In 2013, hoarding disorder was named a distinct mental illness. Only 2% to 5% of people have this diagnosis. Some researchers think that for some people, severe hoarding may be a form of obsessive-compulsive disorder (OCD).  Other studies suggest hoarding may sometimes be related to ADHD or Dementia. 

What's Clutter? Many people live with a fair amount of mess, but the home is safe to move around in; they can straighten up enough to feel at ease having guests. Rooms are used the way they're meant to (no paper piles in the bathtub). Some people collect lots of things, but unlike a hoarder's stuff, these items have value or personal meaning.  Displays of holiday décor or model trains bring pleasure and pride, not the shame or sadness that often comes with hoarding. Where hoarding is a mental health concern, "clutter is largely in the eyes of the beholder," says Margit Novack, president of the National Association of Senior Move Managers. "Different people are comfortable with different degrees of clutter." People with problem-level clutter, though, may have trouble keeping their home tidy, even after they get help with cleaning or organizing. The mess returns.

Signs of Trouble: A red flag is when clutter affects your daily life. Ask yourself questions like these:

• Do you buy many of the same things over time, because you can't find what you already have?

• Does your stuff prevent you from having people over or having enough money?

• Are you late paying bills because you can’t find your bills?

• Do you have trouble getting dinner ready on time?

• Does someone complain about your stuff? Does it cause family fights?

• Are there narrow "goat trails" in your house to walk through between tall mounds of stuff?

• Do you ever feel "I'm out of control" or feel bad looking at your piles of clutter?

"Yes" answers mean your clutter might be a problem for you or others.

How to Keep Clutter in Check:

• Watch what you do: When you bring in mail, where does it go? When you see exactly how your clutter snowballs, you can get a better idea of how to stop it, Lark says. Could you stop at a recycle bin on your way from the mailbox to get rid of junk mail?

• Name the problem. People often tell Lark, "I cleaned my desk, but it all came back." This language distances you from the real issue of what's going on in that space. "It" isn't the problem -- your habits are.

• Set concrete limits. Saying "I'll buy less" is too vague. Better to say, "I'll limit my mess to these two rooms," Novack says.

• Accept neatness as a lifelong issue for you.  "It's a constant struggle, like losing 50 pounds and needing help to maintain it," Novack says. "You might gain 5 back and have to work hard not to gain 10 or 15."

• Try formal help. Self-help groups like Clutterers Anonymous and Messies Anonymous give ongoing support. A pro organizer can help you get on top of things and learn ways to improve. Also useful are cognitive behavioral therapy and treatment of underlying issues, such as ADHD or depression.

By Paula Spencer Scott (WebMD Feature) / Reviewed by Joseph Goldberg, MD

“Clearing Clutter: Organization Tips for Moms”

By Gina Shaw (WebMD Feature) / Reviewed By Hansa D. Bhargava, MD

Having children multiplies clutter in your house to the nth power. Toys, clothes, school papers, dioramas of the solar system, tiny action figures, the list goes on. It started out as your house, but somehow it's been taken over by the kids and their stuff.

You can reclaim your home from kid clutter by following seven simple rules from life coaches and family counselors:

1. De-Clutter in Manageable Bits: When you look at your chaos-filled house, the idea of decluttering it seems overwhelming. So don’t. Instead, take 30 minutes a day to put one small part of your house in order -- the junk drawer, your shoe rack, your kids’ art supplies. After a week or two, you’ll start seeing a big difference in your home.

2. Save the Best From Each Child: Your child will bring home a virtual Louvre of art projects and worksheets almost every week, says Debi Silber, MS, RD, author of A Pocket Full of Mojo: 365 Proven Strategies To Create Your Ultimate Body, Mind, Image and Lifestyle. You may feel like the Grinch when you toss some of it, but the alternative is to end up a hoarder. Silber suggests tossing rote worksheets and other generic stuff right away. But save standout artwork and star projects in a file box in your kitchen or den, one file box for each child. "At the end of the school year, go through the box and decide what you really want to keep, then put it in a plastic bin in the attic or the basement with a label on it for name, age, and grade," Silber says.

3. Color Your Children's World: If you have more than one child, color code easily misplaced or disorganized things by child. For one child, a blue bath towel, lunch box, and toothbrush. Red for another. Green for another. "That way it’s easy to know what belongs to whom, and who needs to put something away," says Silber.

4. Thumbs Up, Thumbs Down on Kids Old Toys: Involve your children in choosing when it’s time to get rid of toys, sports equipment, and other stuff.
"I’d bring a trash bag into my kids’ rooms and they’d sit on the bed, and I’d hold up something and they’d give me a thumbs up or a thumbs down," says Silber. Thumbs down means it goes in the trash bag for donation (or the actual trash, if it’s in poor enough condition.) If your child’s a pack rat and clings desperately to every toy, Silber suggests this trick: every so often, pack up a box with the items you know they’ve lost interest in. Stash it in the garage or the basement for six months. "Then, tell them, ‘I’ve been cleaning out your room, and there’s a bunch of stuff in the garage. Want to take a look before I give it away?’" she says. "Most of the time they’ll say no.

5. Use the Right Organizers: You don’t have to buy out the nearest office supply store, but a few carefully chosen organizing items can help keep the clutter from overtaking your life. Silber’s go-to choice: the over-the-door shoe bag. Hang it over your child’s bedroom door or in the playroom as an easy place to stash small items like hair accessories, stickers and beads, and art supplies.
Jessica Hupf, MA, a marriage and family therapist intern in private practice in Westlake Village, Calif., recommends the tried-and-true three-ring binder. "Moms can drown in paperwork," she says. "Work, school, household bills, and so on. Get a bunch of three-ring binders and a hole punch and go through and separate it all: a binder for each child’s school papers, a binder for bills, one for home projects, and so on."

6. Change Old Patterns: Does this sound familiar? You spend an entire weekend decluttering your junk drawer or the hall closet, and then a month later, it’s even more cluttered than before? Stephanie Somanchi, PhD, an executive life coach who has worked with Nike and U.S. Bank, suggests taking some time and figuring out your daily rhythms, so you understand why a particular space keeps getting cluttered. "If your go-to behavior is to drop your keys and mail on the kitchen counter, you’ll continue that clutter pattern every time you clean it all up," she says "Figure out how to change that pattern: have a mail sorter and a set of hooks by the kitchen door, or come in a different door and go straight to your home office."

7. Ask Why Before You Accept Clutter: The final key to decluttering, Somanchi says, is asking yourself why you’re keeping some of the stuff that is crowding your floors, closets, halls, and drawers. "Is your junk drawer huge because you’re thinking about ‘What if I need this mismatched set of screws someday?’" she asks. "Or are you keeping every single thing your child ever put a crayon to because you’re afraid it makes you a bad mom to throw something away? Think about why you’re keeping something and if it really makes sense in your life."URCES:
Debi Silber, MS, RD, lifestyle coach and author, A Pocket Full of Mojo: 365 Proven Strategies to Create Your Ultimate Body, Mind, Image and Lifestyle, Suffolk County, N.Y.Jessica Hupf, MA, marriage and family therapist intern, Westlake Village, Calif.Stephanie Somanchi, PhD, executive life coach, Portland, Ore.

Reviewed by Hansa D. Bhargava, MD on February 27, 2012

“Bust Your Clutter Hotspots!”

Entry Hall Dump: It's clutter ground zero: raincoats, purses, backpacks, and gym bags.

What It May Mean: Your family is distracted and eager to move on to the next activity when they get home. So they simply drop things as they walk in the door.

Quick Foyer Fixes: Think of the foyer as a launching pad, not a dumping ground. Leave only things that are ready to go out the door.

• Use shelves and hooks on coat closet wall space.
• A tasteful tower of hatboxes can hold out-of-season hats, mittens, and shoes.
• Hold onto your sports gear when you walk in the door. The "finish line" for gym clothes is the laundry room, not the foyer. Equipment can go to the garage.

Overstuffed Pantry: You can cram a lot of stuff in there -- cookie sprinkles, low-fat snack bars, industrial-sized bottles of ketchup -- even though it's probably hard to find what you need. You may even forget what's in there.

What It May Mean: You're an impulse buyer -- you like to try new things or you can't resist a bargain. Or you buy foods you want to or think you should eat, but you never eat them.

Prune the Pantry: To make your pantry work:

• Check dates and get rid of foods that have expired.
• Think like a grocer: Group foods by type and label the shelves. Put things that you would use together, like baking supplies, in a box or basket that you can find easily.
• Check the pantry when you make a shopping list. Don't buy spaghetti sauce until you've used the jars you already have, even if it's on sale. Stick to your list when you shop.

Mail Mountain: You may throw it in a box, stack it in neat piles, or shove it in a drawer. No matter how your mail piles up, it's a problem if you miss bills, report cards, tax forms, or other must-haves.

What It May Mean: Snail mail clutter, like email inbox clutter, is often about putting off decisions, organizers say. You need to decide what to do with each piece, which takes time.

Clear Paper Clutter: You can sort and shred, but it's easier to cut down on mail.

• Get your bills online.
• You can get most other mailed items online too, like magazines, newspapers, and concert schedules.
• Snap a cell phone photo of junk mail you want to stop. There are free apps that can cancel it for you.

What about those piles of catalogs, with pages you've marked for things you'd like to buy? Take a photo of the page instead.

Random Refrigerator Door Clutter: It's both a display case and mission control: schedules, phone lists, coupons, invitations, children's artwork, photos, souvenir magnets, and other things you want to remember. A typical door holds 52 objects that may cover 90% of its surface.

What It May Mean: You stick things on the refrigerator to remember the family's good times and must-dos. But there's so much there, you don't see anything.

Less Is More on the Door: To make things neat and visible:

• First, take down everything. Put mementos in a bag for two weeks. If you find you can live without them, discard. 
• Move reminders like dry cleaning tags to your car or wallet. Once a week, like when you get gas, go through them and toss out the ones you don't need.
• Rotate magnets, photos, and artwork so you see them with a fresh eye.

Bathroom Counter Chaos: One bathroom counter might have many toothbrushes, shampoos, and skin-care products left out on it, as well as a jumble of makeup and a few stray toothpaste caps.

What It May Mean: You're a perfectionist, always searching for the best products. Or you like to try new things. Or you can't resist "gift with purchase" buys.

Change Sloppy to Serene: Try these tips:

• How many bottles of conditioner or lipsticks in the same shade can a person use at once? Limit it to one of each item per person.
• Give each person a shower tote or basket for his stuff. Keep them in cubbies or cabinets.
• Arrange things that must be within easy reach on a tray to make bathroom cleaning easier.
• Make a rule: No one opens a new shampoo or other product until she finishes the one she already has.

The Junk-Heaped Garage: It's the bonus room for our material world spillover: About 75% of U.S. garages are too full to fit a car. Yours has big-box store purchases, a refrigerator to store extra food, holiday decorations, unused fly-fishing gear, and crafting supplies.

What It May Mean: You like to stockpile food and supplies. You gear up for hobbies you end up dropping. You tell yourself that you'll sell your unwanted stuff online.

From Gnarly to Neat Garage: Garage clutter-busters:

• Find a good home for items you won't use again. If you're not sure about something, put it in a box, tape it up, and date it. If you don't need to use it in 18 months, get rid of it.
• Use shelves to hold bulk supplies.
• Borrow or rent costly gear for a new hobby until you know you'll stick with it.
• Before you buy more seasonal decorations, check to see if you have room to store them.

Beloved Junk Drawer: Everyone's got one. Some people have one in each room. Many people love their junk drawer. It's home to all kinds of random things: batteries, birthday candles, stray buttons and tacks, change from various countries, stamps, tools, take-out menus, receipts, SIM cards, stamps, flash drives, and rubber bands.

What It May Mean: You're normal.

Problem Drawer No More: There's no need to get rid of your junk drawer. But clear it out when it gets too crazy to be useful:

• Take everything out and pile similar items together. Get rid of things like expired coupons and spare keys that you can’t identify.
• Buy a plastic tray with dividers, or repurpose baby wipes or cigar boxes, mint tins, and mesh bags. Group similar items together. This can be a fun job for children on a rainy day.

Kid Clutter Takeover: Dolls on the sofa, board books in the bathroom, train tracks down the hall.  After your children (and their friends) play with toys, they don't put them away -- and you don't make them.

What It May Mean: You have other priorities: You value creativity and play over neatness, or doing homework over picking up. Or your kids don't pick up because you don't. Or you buy too many toys.

Tidy Up Toyland: To calm children's clutter and reclaim adult space:

• Make some rooms "no toy" zones. Toys left in them go into a penalty box to be earned back with chores or good behavior.
• Make a rule that your children -- and their friends -- can't start a new activity until they clean up the first one.
• Model good behavior: Let your child see you pick up your stuff.
• Keep it fresh: Put out one stuffed animal or one bath toy at a time. Rotate toys in and out of use.

Reviewed by David T. Derrer, MD on March 24, 2014

SOURCES:

Greater Good Science Center, University of California, Berkeley: "How to Eliminate 'Junk Stimulus.'"
Lynne Johnson, certified professional organizer; past president, National Study Group on Chronic Disorganization.
Geralin Thomas, certified professional organizer; founder, Metropolitan Organizing; past president, North Carolina Chapter National Association of Professional Organizers.
Michael A. Tompkins, PhD, psychologist, San Francisco Bay Area Center for Cognitive Therapy, Oakland, Calif.
UCLA Magazine: "The Clutter Culture."
UCLA Newsroom: "Trouble in paradise: UCLA book enumerates challenges faced by middle-class L.A. families," "Gallery: Seven Common Challenges Facing Middle-Class Families at Home."

“Clutter isn’t just in your home, attic, garage or office. Clutter is also in your mind, and distracts you from the amazing things you are meant to do” (Katrina Mayer)

“Declutter the mess in your home and heart. Don’t let your past crowd out your future.” (Dr. Thelma Bryant-Davis)

 Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

 The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“7 Things You Should Sanitize to Avoid Getting Sick”

Besides all of the usual telltale signs of cold and flu season—the hacking coughs and sniffly noses are everywhere—the novel coronavirus has made us even more cautious about getting sick. To keep you and your family healthy during this time, there are certain key areas in your home that it pays to disinfect. While this is important every cold and flu season, it's even more essential this year. The CDC has rolled out its own guidelines for how to clean to help prevent the spread of this specific virus, and we have highlighted just a few key places below.



It's also worth noting that not all disinfecting cleaners are capable of killing this specific virus, so you'll want to check the CDC’s list of approved cleaning products, which are expected to be effective against COVID-19 based on data for harder to kill viruses. When cleaning, focus first on the items and spots you tend to touch most often (think cell phones, doorknobs, computer keyboards), so you can make even quick cleaning sessions as effective as possible.



Deep-Clean Your Germy Cell Phone: You touch your cell phone many times throughout the day—and you may even be holding it as you read this. So even if you're diligently washing your hands properly, if you aren't also disinfecting your phone, the second you check a text, you're spreading germs back onto your hands. Considering how often we reach for our phones, it’s no surprise that a 2012 study by the University of Arizona found that cell phones have more germs than toilet seats. Yuck! To deep-clean your phone without risking water damage, follow our instructions from a pro. Keep your hands clean, wipe down the surface with an antibacterial microfiber cloth, and spray cleansers onto a cloth rather than directly onto the screen to prevent damage. Remove the case and wipe it with a clean cloth dipped in 70-percent isopropyl alcohol, then let dry.









Disinfect Your Keyboard: It’s full of nooks and crannies, and you likely click away at it for hours a day. Your computer keyboard is a germ collector, and all of those crevices make it difficult to keep clean. To clean it quickly, first put down the work for a minute and fully unplug it. Turn it upside down and use compressed air to remove any crumbs and dust. To disinfect, wipe the surface with a 70-percent isopropyl alcohol wipe, being careful that liquid doesn't drip down into the keyboard.



Don’t Forget Doorknobs and Light Switch Plates: You may think that getting sick from germy doorknobs is an old wives' tale, but according to Chuck Gerba, a professor of environmental microbiology at the University of Arizona in Tucson, it’s very possible. Germs last longer on surfaces than you might think. To disinfect the doorknobs and light switch plates around your house (focus on high-traffic spots, like the bathroom door), cleanse them with a germ-destroying product, such as CDC-recommended Clorox Disinfecting Wipes ($6, target.com). When cleaning light switch plates, be careful that liquid doesn't drip into the outlet. To make sure any cleaning product is as effective as possible, now's the time to read the fine print and check the manufacturer's directions. You may be surprised to learn how long you have to keep a product on a surface in order for it to really kill germs and bacteria.



Clean the Kitchen Counter (and Faucets): You likely try to keep your kitchen counter clean year-round, but it becomes particularly important during cold and flu season. Since this is the spot where family gathers, the counter and faucet get touched often by germy hands. To keep this area bacteria-free, spritz porous stone (like granite), as well as faucets and handles, with a disinfecting spray, following the manufacturer's guidelines for contact time.



Disinfect Stuffed Animals and Blankets: If your little one has been sick, make sure their favorite furry companion isn’t holding onto their germs. Check the tag on stuffed animals to see if it can go in the washing machine, and if so, follow these washing instructions by using the hottest water setting possible, along with a laundry sanitizer, and then dry completely.

De-germ Your Desk: With more and more of us working from home during this time, it's important to clean our at-home work zones. No matter if that's a complete home office or your kitchen counter-turned-makeshift-cubicle, be sure to use a disinfecting spray or wipe on the surface and chair. Again, make note of the surfaces you touch often (drawer handles, file organizers, etc.) and disinfect those specific spots first.

 

Sanitize the Indispensable TV Remote: One thing's for certain: spending more time at home means more time on Netflix (and YouTube and HBO and Hulu). To de-germ your TV remote control, first remove the batteries. Then use a clean cloth dipped in 70 percent isopropyl alcohol to wipe down the remote and use a Q-Tip to carefully clean the buttons. Make sure the remote is completely dry before replacing the batteries and turning on your favorite feel-good movie or tv show.

 

By Katie Holdefehr

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 



Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“16 Immunity-Boosting Foods”

One of the most important ways to stay healthy is to adopt habits that strengthen immunity. That means getting enough sleep, managing stress, being active, washing your hands properly, and yes, eating well. While no food or supplement can “cure” or even 100% prevent you from catching a virus like the coronavirus or the flu, some foods have been shown to help bolster immunity. Here are 16 top picks, and how to incorporate each into your regular eating routine.

Citrus fruits and red bell peppers: Vitamin C, the superstar nutrient in citrus, is famous for its role in supporting the immune system. While vitamin C can’t prevent illness, it has been studied in people with respiratory infections, with benefits primarily seen in those who had suboptimal blood levels. It’s unclear if this is partly cause or consequence, but research does appear to support a goal of consuming about 200 mg per day for infection prevention. This is the amount shown in studies to saturate the body, meaning any more vitamin C will be excreted. One medium orange provides 70 mg, a grapefruit contains almost 90 mg, and a medium raw red bell pepper packs 150 mg. Eat citrus as is or paired with nuts, use sliced red bell pepper to scoop up hummus or guacamole.

Sunflower seeds and almonds: In addition to vitamin C, vitamin E plays a key role in immunity. This fat soluble vitamin boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. An ounce of sunflower seeds, or a quarter cup, supplies about half of the daily recommended target for vitamin E. The same size portion of almonds contains 45% of the daily goal. Pair either with fresh fruit or whip sunflower seed or almond butter into smoothies.

Sweet potato and carrots: These veggies are top sources of beta carotene, a precursor to vitamin A. This nutrient aids the immune system by helping to produce white blood cells, which fight bacteria and viruses. It also helps form the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of the body. A baked sweet potato packs over 150% of the daily vitamin A goal, and a cup of raw carrots over 100% of the recommended intake. Top a baked sweet potato with nuts or seeds, and munch on carrots with healthy dips, like nut butter or tahini.

Brazil nuts and sardines: Too little of the mineral selenium has been shown to delay immune response, and adequate amounts are known to enhance immunity. Selenium is also a potent antioxidant, meaning it acts like a bodyguard to prevent cells from being attacked in ways that damage DNA. One ounce of Brazil nuts, about six to eight whole nuts, provides nearly 1,000% of the daily value for selenium. Three ounces of sardines provides over 80%. Pop Brazil nuts as is, or chop and add to oatmeal or cooked veggies. Toss sardines with veggies, tomato sauce, and pasta, or add to salads.

Baked beans and pumpkin seeds: Zinc influences multiple aspects of the immune system. The production of certain immune cells is limited when zinc intake is low, and adequate zinc is crucial for the normal development and function of the immune system. One cup of vegetarian baked beans provides over half of the recommended daily intake for zinc, and an ounce or quarter cup of pumpkin seeds contains 20%. Combine the two: opt for baked beans as your protein source, paired with cooked veggies sprinkled with pumpkin seeds.

Turmeric: Curcumin, the natural compound in turmeric responsible for its vibrant color, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity and enhance antibody responses. Combining turmeric with black pepper significantly ups curcumin bioavailability. Sprinkle a turmeric black pepper combo onto a smoothie, soup, broth, or cooked veggies.

Dried tart cherries: The high antioxidant content in dried tart cherries is tied to a bolstered immune system, including a reduced risk of upper respiratory tract symptoms. They also support healthy sleep due to their natural melatonin content, which is crucial because research shows that people who don't get enough quality sleep are more likely to get sick after being exposed to a virus. Eat them as is, or stir into nut butter and eat off a spoon.

 

Walnuts: In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. Walnuts have also been shown in research to reduce psychological stress, and unchecked stress weakens immunity. Pair walnuts with dried tart cherries as a snack, or chop and use as a garnish for fresh fruit or cooked veggies.

 

Garlic: Research lends credibility to garlic’s immune-supporting capabilities. In one older study, 146 volunteers were randomized assigned to receive either a placebo or a garlic supplement daily for 12 weeks throughout cold season. The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected. Newer research confirms that aged garlic extract may enhance immune cell function. In the study, healthy adults between 21 and 50 received either a placebo or aged garlic extract for 90 days. While there was no difference in the number of illnesses between the groups, those who received garlic had reduced cold and flu severity, fewer symptoms, and a smaller number of missed days of work or school. Reach for fresh garlic cloves rather than a supplement. Add it to cooked veggies, soup, or broth.

 

Pomegranate juice: Pure pomegranate juice is another food that supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses, and decrease the length of a cold by as much as 40%. Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies, or freeze in BPA free molds, along with pureed banana and ginger root, to make popsicles.

 

Green vegetables: Green veggies provide anti-inflammatory antioxidants, as well as key nutrients known to help the immune system function, including vitamins A and C, and folate. They also provide bioactive compounds that release a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells. Sauté veggies in EVOO along with garlic, turmeric, and black pepper, or add them to soup. You can also blend leafy greens, like kale or spinach, into a smoothie.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

By: Cynthia Sass, MPH, RD

 

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