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Happy woman with outstretched arms outside

August 14, 2016 by Mayank

Moving, Eating, Being, Thinking

Happiness finally seems to be getting a fair shake. Didn’t it seem like years ago, we thought that anything that made us happy couldn’t possibly be good for us? Weren’t we brought up on sayings like, “If it doesn’t hurt, it isn’t working”, or “It’s not love if it doesn’t hurt.” Isn’t it time that we bring an end to this self punishing philosophy? Isn’t it time we admitted that some things that we like can be good for us? Aren’t we tired of being miserable? (Cue shouts of, “Go, girl” and “Amen!’)

It seems like its getting more and more obvious that we don’t always have to suffer and deprive ourselves to reach our goals. Happiness may not pay the bills, but it seems like it could take us into a ripe old age. Here’s to being happy and healthy!

Eating
Eat fewer calories, but more food. That sounds like happiness to me!) Load on the greens and the beans. Take a second helping of (fresh fruit. Skip the burgers and cream sauce and pile on the whole grains. You’ll end up with less calories, more antioxidants and longer, happier lives. Dr. Bradley Wilcox of the Pacific Health Institute in Honolulu says, “People in Okimawa eat more food by weight than people who eat a Western style diet.” The result? Their risk for dementia, heart attacks, strokes and cancer are among the lowest in the world.

Woman exercising

Moving
Exercise can help to give you better quality of life and slow down the aging process. In fact, you don’t even have to work that hard! (Happy now?) A University of Florida study showed that healthy people aged 65 to 85 who did low intensity exercises had a drop in free radical damage while high intensity exercisers had a slight increase! For protecting the heart and arteries, just walking at a brisk pace for 30 minutes a day, along with resistance training and aerobic exercise can do the trick.

Being
Find something interesting to do. So, admit it. We all love to relax. We love to sit back and watch the tube and put our feet up. Well, that may sound appetizing, but if you’re better off doing something slightly more meaningful. People who pursue their interests develop better coping mechanisms and tend to be more optimistic and live longer.

Also, connect with friends and family. Science journal prove that having friends changes the biochemistry of the brain and strengthen immunity. Being alone, causes the levels of the stress hormone, cortisol to rise which can lead to heart disease, high blood pressure, depression and sleep problems. BTW: Marriage can add seven years to a man’s life and three to a woman’s. Can’t live with ’em? Pets can reduce stress and lower blood pressure.

Woman solving a crossword

Thinking
Just like our bodies, our brain needs exercise to stay healthy. Reading, doing crossword puzzles and writing are all ways of lowering risk of mental decline. Also, it has been proven that using your brain can actually up your “cognitive reserve.” That means that you get a kind of bonus of extra neurons and pathways in your brain that make them function longer. Our brain muscles are just like all the other muscles in our bodies; the more we use them, the healthier and more flexible they’ll be! So be happy, live healthy and be your best, most beautiful self! Cheers!

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August 13, 2016 by Mayank

Avoiding Locker Room Germs

So how’s this for a first world problem? We are constantly being warned about dangers of obesity. In fact, it seems we cannot put on the tv or social media without seeing pictures of people on treadmills, eating green vegetables and practically bursting with health. The message is obvious, exercise is important and we need to incorporate it into our lifestyles.

However, no matter how healthy we are, virus and bacteria horror stories seem to pop up almost as often. Whether it be an outbreak in a food chain or a child on a slide at MacDonald’s, it seems evident that we must also place avoiding germs high on our list of priorities.

And therein lies our dilemma: the gym locker room. We’ve heard so many horror stories about what happens in this place. There seems to be a disagreement about locker room etiquette. From inappropriate bodily emissions to naked toenail cutting, the potential for picking up some kind of bacteria seems almost unavoidable. So what options are there for the health obsessed germophobe? Should we choose to be sick and skinny or disease free and fat? Here are some things we can do to keep ourselves protected in this hotbed of germs.

Keep Your Jellies On
Because the shower and locker room tend to be warm and damp, they are great places to find to mold, algae and fungus. These villains find their way around the locker room mixing with sweat, skin cells, and urine. (And don’t think that shower floor has never been urinated on) Barefooted athletes in the gym locker are a prime target for Athlete’s Foot and other catchable infections. Cover those feet!

Don’t Stuff Your Sweaty Clothes in Your Gym Bag
Jack Foley, ATC, director of sports medicine and head athletic trainer at Lehigh University says,”If you’re tossing warm, damp gear in your gym bag after a workout, you’re allowing germs to have a free ride home in a perfect petrie dish. ” (Quite an image, no?) A better idea is to bring a clean plastic bag with you for dirty clothes and wash them when you get home and, while your doing that, try tossing in your gym bag every other time or two or use disinfectant wipes to clean it inside and out.

Don’t Drink from the Water Fountain
This seems like good advice in the locker room and not. According to the cleaning business, Coverall, a water fountain can have 2.7 million bacteria per square inch per spigot. BYOW. (Bring your own water.)

Wash Your Face and Hands
Letting sweat and grime fester on your face is not going to do anything to help your acne problem. And,before you wash your face, wash your hands. After touching the handlebars on the stationary bike in spin class, you don’t want to know what kind of germs and viruses are your hands may be carrying. Your hands are the most common culprits for transferring bacteria between surfaces, so keep ’em clean!

Bring Your Own Towels
Ah! The pleasure of drying off with a nice clean towel after a good hot shower. Not so fast! Some gym employees have a habit of using the same containers for dirty and clean towels which aids in the spread of E. coli and MRSA. Bring two antimicrobial towels from home, one for wiping sweat, the other for post shower and you will be the coolest (and cleanest) kid at the gym.

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August 11, 2016 by Mayank

Round the Year Skincare for Golfers

Let’s review the facts.

Golfers spend a lot of time in the sun. The average time for a foursome to play 18 holes is four hours.It’s also recommended that if golfers play regularly if they are serious about improving their game. In fact, as of 2011, golfers played an average of 58 rounds a year. Do the math and that works out to a lot of time outside.

The majority of golf players are male. Even though the popularity of the Ladies PGA tour grows every day, and we love you, Maria Sharapova, 77.5% of golfers in the U.S. are male. And the average age of golfers in the U.S. is 54. Now, ask yourself this, honestly, how many men do you know who are over 54 religiously apply sunblock?

Men over the age of 40 have the highest annual exposure to UV radiation and the majority of people diagnosed with melanoma are caucasian meant over 50. According to an article in Golf digest, dermatologists believe the odds of skin cancer are worse for golfers and it is likely that a higher percentage of golfers have skin cancer than the 20% reported for the US population. According to Dr. Michael Kaminer, “Some golfers, it’s like they’re going out of their way to get skin cancer,” and he plays golf.

But just because you’re not in the average demographic for golfing, it doesn’t mean that you can’t enjoy golf, and just because you are not a female millennial, you do not get an excuse for being ignorant about skin health. So, let’s agree that golfing and taking care of your skin is not mutually exclusive! So listen up golfers: here are some round the year skincare tips for golfers.

Use Sunblock Every Time You Play
Make sure to go with at least SPF 30 and make sure it says “broad spectrum” on the label. This way you know you are getting both UVA and UVB protection.

Woman playing golf

Wear a Hat, Long Sleeves, Pants and Sunglasses
The Skin Cancer Foundation says to wear one that extends 3″ ALL THE WAY AROUND; that means, no baseball caps or visors. (Something tells me this may be a problem.) Wearing pants and long sleeves are very helpful in keeping the sun off. If you are really too hot for sleeves, Nike and Under Armour make sun sleeves. Try to get them with at least a 30 UPF. and don’t forget to rock the SGs. Make sure you choose a pair that blocks 99-100% of the sun. OK, so now that you’re bundled up, let’s go play some golf. No, only kidding, but statistics show that most golfers are college educated, so use those brains! Stay away from the sun.

Re-Apply Sunscreen Every Two Hours
Sweat, moisture and time can all effect the strength of sunscreen. Check around the 8th or 9th hole to see how long it has been since your last application.

Schedule an Early or Late Tee Time
Try to avoid putting between 10 and 4 when the sun is strongest. Take advantage of twilight rates, or predawn hours.

Find Shade
Trees are not really the most common features on golf courts, so a golf cart may be a good idea. The cart’s awning will provide some sun relief. If you must walk the court, try and stand in the shadiest place possible when not teeing off. You will be cooler as well.

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August 7, 2016 by Mayank

There's a Tea For That

You decide to do the afternoon date. You’re really not that sure about this guy, or gal, so you want to meet at a neutral place. You decide that no alcohol should be involved and that this not to be an expensive place. A costly dinner may leave you feeling beholden to him/her and you want to be prepared to split the check if necessary. He/she suggests a trendy tea house in your neighborhood. You will meet there.

You arrive at the place. He/she asks you what you would like. You look up at the menu and are horrified. There are at least 50 different brands of tea and you haven’t heard of half of them. What do you do? If you order the plain tea, will you appear too boring, not enough of a risk taker, or should you order something you never heard of? Will he/she think you want to dive into bed with him/her If you order something too exotic? What will your tea say about you? What if you order something you hate and have to “accidentally” spill it when he/she goes to the restroom? Well, have no fear. Here is a small guide to the different types of tea and their benefits.

Black Tea
Making up about 75 % of all tea consumption, black tea is made from the leaves of the”camellia sinensis” plant, which are rolled and fermented. It has a slightly bitter flavor and contains the most caffeine, about 40 mgs a cup. (May not want to have too much on the first date.) It is packed with antioxidants called theaflavins and thearubigans which can lower cholesterol. Research shows that drinking three of more cups of black tea will reduce the risk of a stroke by 21%.

Green Tea
Because the leaves used in green tea are heat treated and dried right after they are picked, the fermentation process is halted. This gives it a more delicate flavor than black tea. Green tea contains about 25 mgs of caffeine per cup. Perhaps most commonly associated with health benefits, green tea contains catechins known to ward off everything from cancer to heart disease. A daily cup can lower the risk of cardiovascular disease by 10%.

oolong tea

Oolong Tea
Fermented for a shorter time than black tea, oolong tea has a richer taste. It has about 30 mgs of caffeine per cup and may aid in weight loss and contains an enzyme that dissolves dietary fat. One study showed that women who drank oolong tea burned slightly more calories over a 2 hr period than those who drank water. (Got your new workout routine?)

White Tea
White tea has a mild flavor and less caffeine than other varieties, about 15 mgs. It does wonders for the cardiovascular system, fights cancer and may help people with diabetes, improving glucose tolerance and reducing bad cholesterol. FYI: Loose tea may contain more antioxidants than tea in bags.

Flavored Tea
Yum! Flavored tea generally has the health flavors of the others, but if flavored with superfruits, like blueberries (Blueberry tea? Anyone had this?) may have even more antioxidants. But, a word to the wise, skip the bottled varieties. They notoriously contain extra sugar and are watered down, reducing the health benefits.

So, now that you know the skinny, what will you choose? Which type of tea are you? Let us know!

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August 4, 2016 by Mayank

Flat Sandals And Foot Health

Marilyn Monroe once famously said, “Give the girl the right shoe and she can conquer the world.” I hardly think this is disputable. From time immortal, women have had seemingly unnatural relationships with their shoes. But most of the time, when we speak of these obsessions, high heels come to mind. Unfortunately, heels have their limitations. They make our legs look fabulous, but by the end of the day, the agonized looks on our faces might scare away all comers no matter how fab our gams look. Let’s face it! We need our flats. Six-inch stilettos may be just the thing in the nightclub, but not so much for the supermarket (although I have never seen Beyonce at Ralph’s.) But, that’s okay. There are some really cute and cheap flats right? Ballet flats, flip-flops, jelly shoes and sandals are really fashionable for that sexy comfortable Sunday afternoon look. In fact, even Victoria Beckham, who once said,”I can’t concentrate in heels”, was spotted wearing brogues at the start of the summer. So, it’s a win-win right? Comfort and fashion. Wrong!

According to Dr. Nichola Dunne, director of Douglas Orthotics, “People think that they are doing the right thing by wearing flats, but they don’t realize how much damage they can cause.” Although they may be better for our balance, flats have no arch support, fastening straps or shock absorbing materials. They can cause friction to the heel , Achilles tendon, and toes that can lead to blisters and callouses, and, commonly cause flat feet. In addition, the damage may not stop may not stop at the ankle Back, hip and knee pain are often attributed to wearing flats.

Plantar Fascitis
You may have heard about this on late night infomercials. Plantar fascitis is the swelling of the tissue that runs between the heel and the foot. It can be caused by weight gain or, you guessed it, unsupportive footwear. The HSE estimates that this condition affects one-tenth of the population. Says Dunne,”Each September, every second person who comes into the clinic has plantar fascists after spending the summer in sandals or flip flops.” (Are you regretting all those sandals sitting in your closet waiting to be worn?)

What Can You Do?
Buy your shoes in the afternoon. Your feet may be a little swollen from daily activity and will give you a more accurate expectation of how your shoes will fit on a daily basis. Stretch calf muscles daily to avoid tendonitis and try rolling a ball under your foot to relieve pain. And as for choosing our shoes, is there any middle ground? Should we ship out all our sandals to the Salvation Army, or is that too cruel? Chris McCarthy ,manager of Foot Solutions says, ” Not all flats are bad. A good shoe should have a cushioned base and be shaped to support the arches….The heel counter…behind your heels , needs to be solid and not tilt in or out. Proper shoes will support the heel bone to keep the foot flat and prevent pain.” And NO FLIP FLOPS!! According to the experts, these are an orthopedic disaster. They can cause pain, permanent damage to your toes, screw up your posture, slow you down, expose your feet to infection and could be made of toxic materials. In other words, if you are looking forward to walking comfortably for the rest of your life, avoid these at all costs.

So go forth, choose wisely and have fun conquering the world!

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July 28, 2016 by Mayank

Dare To Go Bare

Nail polish is so attractive and there are so many trendy manicure options now, it’s hard to think of taking time off to let our nails go bare for a while. However, keeping polish on nails for a prolonged period of time can be doing our nails harm. Find out how your nails might be suffering the effects of being constantly polished and what you can do about it.

Many of us have heard of the benefits of leaving polish off to let nails ‘breathe’. The reality is, nails don’t actually need to breathe, as they receive nutrients and oxygen from the blood stream, not the air. However, leaving polish on can lead to keratin granulation. “These are white, rough patches on the nail that form when the polish is removed along with the superficial layers of nail cells,” explains certified dermatologist and nail specialist Dana Stern. Stern goes on to explain that these are caused by trauma to the nail matrix. The granulations do grow out over time but can result in permanent damage to the matrix that can lead to nail alteration.

Foot specialist Joy Rowland expands on this theory. “The danger with keeping your nail polish on too long is that the pigment in the nail polish can soak into the top few layers of the nail and dry it out,” says Rowland. When that happens, mildew, yeast, mold and bacteria can develop under the nail plate which can lead to long term problems. Rowland recommends leaving polish off and trying to keep feet dry to promote healing. She also recommends rubbing the nail beds with vitamin E.

Nail polish remover can also be dangerous to the nails. Dermatologists simplify the science behind this by comparing nails to tiles on a roof. “These tiles are made of protein, specifically keratin, just like our hair. These cells are very delicate and can become damaged with prolonged exposure to certain chemicals,” says Stern. One of these chemicals is acetone, commonly found in nail polish remover. Acetone can dry out the keratin cells that make up the nail plate causing them to separate, split, peel and break.

Obviously, it is a good idea to take breaks between manicures and let nails go bare. A few weeks with nail polish on, and then a few weeks with bare nails is the recommended procedure. Here are some other helpful hints for keeping nails healthy:

Always wear a protective base coat. This will keep nails from yellowing.
Take biotin and vitamins to keep nails healthy.
Use gloves while doing housework.
Keep nails trim and buff them lightly in one direction.
Don’t peel your nail polish. This will make the cells on your nails grow in a slanted direction and weaken them.
Rub oil into nails to seal in moisture.
Avoid overexposure to water and alcohol (which can be found in hand sanitizers).

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July 24, 2016 by Mayank

The Basics of Camping Safety

Many of us prefer to keep our entertainment vanilla. We like to have a little fun, as long as it does not involve bears, bugs, rock climbing and the possibility of losing the signal on our cell phones. But, for those of us that are a little more willing to break out of our comfort zone, camping can be a very attractive prospect. I mean, just think of how cost efficient it is: no expensive hotel room, no overpriced meals, no shopping mall. And what about the health benefits? Just you and your significant others, sucking up that vitamin D, exercising, and communing with nature, snuggling by the fire, shedding those pesky extra pounds. Sounding more attractive? Definitely. But before you pack your fishing poles and rucksacks, there are a few things you should know about keeping safe on your camping trip.

First, let’s talk about mealtime. Make sure you bring along safe food and water. Pack your foods in tight waterproof bags and containers, none of that cracked Tupperware you’ve been eating out of those past few months. Keep edibles in an insulated cooler and out of the way of any animal or insect invaders. Always have clean hands; you may want to pack some of that delightful vanilla scented sanitizer you found at the 99Cent Store. Separate cooked food from raw , chill foods promptly to avoid rot and cook foods to the proper temperature. You may want to bring a food thermometer- make sure those sliders are cooked to an even 160. And while you’re cooking, no fuel-burning equipment in an enclosed shelter. Gas stoves, heaters, and lanterns all have the potential to cause carbon monoxide poisoning inside a tent.

Woman drinking hot coffee

Aside from the temperature of your food, you may also want to pay attention to your own temperature. Hypothermia is a very real danger associated with camping. Be sure to bring enough clothing and bedding to stay warm. Also, be sure to keep hydrated against the heat by drinking plenty of alcohol-free and sugar-free liquids. And layer up! Temperatures can be very high during the day when camping and very low at night. Be prepared to strip or bundle up as necessary, but don’t strip down too much. To fight the bite, and to keep protected against UV rays, keep your body covered. But console yourselves, nudists, even though you may have to leave the scanty clothes at home, think of how sexy you will look in your sunglasses and a wide-brimmed hat. Are you channeling Sophia Vergara in the soft drink commercials? Also, use a sunscreen and lip screen with at least SPF 15 and don’t forget the insect repellant.

So what else should you bring? You should have a compass or GPS, first aid kit, flashlight, map, some batteries and medications. Check the weather report, know who you can talk to at the camp if questions arise. Sound like a tall order? Maybe. But if done correctly, camping can be a very rewarding experience. Go forward without fear. Just do your homework first. You’ll come back looking great and feeling invincible!

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July 23, 2016 by Mayank

Repelling Disease Carrying Bugs

When we were little, our first Barbies were often international travelers. We would dress her smartly in a two-piece suit with just the right amount of sexy and put her in some killer pumps, accessorize her with suitcase and briefcase and off she would go to catch her international flight. In many scenarios, Barbie would jet set to some tropical location where she would be involved in Bond-esque scenarios, all of which she would able to navigate her way into and out of smoothly, emerging with Ken on her arm and her suit as fresh and pristine as it had been before she left. We really should have warned her about the bugs!!

Unfortunately, no matter how romantic and appealing traveling to other countries may seem, it is not without its dangers, with insect carrying bugs, namely mosquitoes and ticks, at the top of the list. But, if you are well informed and well prepared, about how these critters operate, you can greatly lower your chances of being bitten.

The first thing you should do is to try and avoid regions that are known to be hot spots for disease transmission. Tropical regions are most commonly cited, but be sure to check the CDC Travelers Health Website for updates on regional outbreaks. But assuming you can’t avoid the mosquitoes doesn’t mean you can’t outsmart them. Find out when peak biting times are and try to stay inside during these hours and avoid vegetated areas where ticks and chiggers can be found.

Sorry, fashionistas, but if you’re planning on heading to the tropics you may not want to plan on packing those sleeveless numbers. As alluring as the thought of bearing it all on a tropical island may be, it may not be the most advisable. The CDC recommends that you minimize the areas of exposed skin by wearing long sleeves, pants, boots and hats and make sure you tuck ’em in. Shirts in pants, pants in socks, closed shoes. Just remember: Confidence makes you beautiful!! Also, while your dressing, it may be a good idea to spritz your duds with permethrin repellents for extra protection. This will last through many washes.

Bed nets. Now this one, we quite like. Haven’t you often thought them to resemble sexy little canopies. Make sure they reach the floor of are tucked under mattresses to seal the buggers out. They should be pretreated with a pyrethroid insecticide for best results. Pretreated nets are available for purchase and can last for several months if they are not washed.

Regrettably, when it comes to using repellents, there are environmental issues to consider. Most of what is toxic to insects is, consequently, harmful to the environment. However there are a few EPA registered products that have been proven to reduce bug bites. DEET, picardin, oil of lemon eucalyptus (OLE) or PMD, ad IR3535 are all recommended. It should be noted that the first two are known as “conventional repellents” and OLE PMD and IR3535 are known as “biopesticide repellents”, derived from natural materials.

So, if an international flight is on your calendar, do not be deterred! Just think of Angelina Jolie and Brad Pitt in Africa. They did noble work and managed to keep free of disease and looked great doing it ! If they can do it, so can you!

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July 21, 2016 by Mayank

Beware of These Poisonous Vines and Shrubs

Ah, hiking. The wonder of nature, the beautiful sunsets, the communing with nature, a time for solitude and reflection. A time for…..poisonous plants? That’s a buzz killer. How many have set off with the idealistic, romantic notions of transcendence, only to return with oozing blisters or nausea? Well, don’t be daunted, Nature Boy or Girl. An ounce of prevention is worth a pound of cure! Just be prepared and learn to recognize the culprits, so you too can come home as beautiful and comfortable as you deserve to be.

First, let’s discuss the most notorious of the toxic plants: poison ivy, probably one of the most infamous threats to the common hiker. But take heart! Contrary to popular belief, if you merely touch this plant, it does not necessarily guarantee an outbreak. This is because it is not the leaf of the ivy that is poisonous, but the sap, which is normally found only on the broken and bruised leaves. If you do not come into contact with the sap, you may be spared. Poison ivy can be identified by its three glossy,oval leaflets, ranging from 3/4″ to 4″ long. It tends to be green in the summer, but changes to shades of yellow orange and red in the fall.

If you are exposed, symptoms, unfortunately, are not pretty. (Did you imagine they would be?) Swollen, red, itchy skin and blisters can all pop up six hours to two weeks after exposure. Seek relief with calamine lotion, cool baths and antibiotics to prevent infection.

A close cousin to poison ivy, poison sumac is larger, ranging from five to twenty feet. It will appear in the summer bearing green leaves, green flowers and white fruit. In the fall, the plant will become very rich in color, with hues ranging from yellow to scarlet. (Sadly, as we are all too aware, it is often the most attractive ones that prove the most harmful). Avoid all contact with this pretty poison, just brushing up against it will bring the symptoms associated with poison ivy. Treat with antihistamines and oral and topical steroids.

Stinging nettles

The Stinging Nettles. Is there a punk rock band by this name? Stinging nettles are as unpleasant as their name would suggest. Bearing triangular leaves which get smaller as they climb the stem, these plants grow from 3-6 and 1/2 feet tall and have leaves with linear bumps, but, the easiest way to identify them is by their green flowers, brown fruit and, you guessed it, stinging hairs. If these hairs break your skin, prepare for redness and severe itching. On the bright side, however, the symptoms are brief and can be effectively treated with a paste of water and baking soda.

Remember Socrates? The character from the history books who was always asking questions? Died from drinking hemlock juice? Well, unless you want to end up like him, avoid this dangerous plant. Although its flowers resemble parsnips or carrots , hemlock is probably the last thing you want to eat. If ingested, it can cause nausea, vomiting, confusion, muscle paralysis and respiratory problems. Head for the emergency room if this gets into your stomach.

But heroes and heroines of the outdoor, don’t let these evil plants keep you down! After all, where would Indiana Jones or Jane Goodall be today if they were scared of a little poison ivy? He who dares wins. So just put on those long pants and keep the first aid on hand and get out there! Knowledge is power!

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July 18, 2016 by Mayank

Natural Ways to Beat Allergies

Ugh, allergies! They’re such a pain not to mention that they can really put a damper on your lifestyle! But you know what can be just as bad or worse than allergies? Allergy medication! With side effects like drowsiness, dizziness, upset stomach, constipation, blurred vision, dry mouth or nose…who needs them? Isn’t there some way that you can fight allergies naturally? Well, sources say that there are natural ways that will help you avoid allergic reactions, and they may be more accessible than you think!

Probiotics
Tracey Beaulne of Naturopathic Family Medicine in Toronto says reaching for probiotics like acidophilus should be one of the first steps you take in correcting the root cause of allergic reactions. Taking a daily dose of the BB536 strain year round from food and following any course of antibiotics with acidophilus for double the length of time you were taking the medication, can influence the immune system to prevent allergic reactions while boosting digestion and immunity.

Butterbur
This is a herbaceous perennial plant with forms of hydrocarbons in its essential oils called sesquiterpenes. These are said to possess anti-inflammatory properties and can be just as effective as an antihistamine. The recommended dose is one tablet four times daily.

Vitamin C
According to Liz Bruckner at Reader’s Digest Best Health, adding vitamin C to your day prevents the formation of histamine, which is directly responsible for symptoms like excess mucus, tearing and runny nose. For best results, take it with bioflavonoids throughout the day and aim for 2000 mg daily.

Quercetin
Quercetin is a bioflavonoid that can benefit your diet and minimize the occurrence of watery and itchy eyes, asthma and hay fever, and it is most commonly found in onions. “Quercetin has been proven effective for allergies…and has some promising research as an effective mast cell inhibitor for allergic conditions,” says Beaulne. Take it in conjunction with vitamin C in doses of about 2 grams a day.

Fish oils
Natasha Turner, Toronto naturopathic doctor recommends healthy types of oils, like fish oil, that have essential fatty acids. Because of their anti-inflammatory properties, they can have a beneficial impact on health and can help with the effects of hay fever. Take 2,000-6,000 mg daily for with meals for best results.

Adrenal Support
Supplements that support adrenal glands can be helpful in maintaining energy and reducing the effect of stress and allergies on the body. “I like supplements like TAD+ or Cortex as both contain adrenal glandular which are nutrients that support these glands as well as licorice, an herb that I love for stress adaption and immune function,” says Turner.

Healthy Diet
Diet plays an important role in overall health and allergies are no exception. Recent studies show that following a Mediterranean diet, which is rich in fruits and vegetables, can be effective in reducing allergy symptoms and also help children with asthma. In general, it is best to follow a hypoallergenic, anti-inflammatory diet during allergy season. It’s also a good idea to keep a food diary and pinpoint foods which might have led to a flare up so you can avoid these foods in the future.

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