FitSugar

Health Tip: Buy New Pillows

FitSugar — Wed, 12 Sep 2007 12:30:00 -0700

I just want to remind you of a disgustingly true fact. Dust mites live off the dead skin cells that you shed. So guess where they love to lurk? In your bed. Yup, as you sleep, your skin sloughs off and works its way down into your mattresses and pillows. If the air in your room is humid (which in the warm weather it most likely is), dust mites get into your bed and your pillows and happily multiply into large colonies.Your own body creates heat as you breathe and perspire, and they love that too. There can be as many as 30,000 tiny dust mites living in just 1 oz of dust, and you are allergic to their poop.

With that said, let me ask you this - Can you remember the last time you changed your pillows? If you can't, now is the time to buy some new ones.

If you don't already have them, you can pick up dust mite pillowcases ($16.95) and encase your new pillows in them. If you recently bought new pillows, you can still use these special pillowcases, since not only do they not allow dust mites to get into your pillow, but they'll trap existing dust mites as well.

Fit's Tips: You can also pick up dust mite mattress covers ($114.95 for Queen Size). They keep dust mites trapped and won't allow in new critters.

If you need some more inspiration, like a visual of these little critters - then read more

This image just makes me itch all over. Yes it is magnified a bunch! But still...makes me want to get new pillows. How about you? Tell me in the comments section below.

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Pillow Talk

FitSugar — Tue, 07 Aug 2007 10:15:00 -0700

Is your pillow over 2 years old? If yes, you might be sleeping with a veritable zoo of mold, bacteria and dust mites. Not exactly the kind of pillow talk you want to engage in, is it?

That fluffy bit of comfort on which you rest your head every night can be a hotbed for germs, and might contain even more germs than your bathroom. Yick! Pillows absorb germs from our skin and the air and since we rarely clean or replace our bedroom pillows, bacterias and molds are free to reproduce unhampered. This can become quite a problem if you have allergies to dust mites or mold since you are placing your head in the hot zone for 8 hours a night.

Experts suggest that you replace your pillow every 2 years. Since that can be a costly endeavor, you can try pillow protectors instead since they can prevent dust mites from breeding in your bedding.

Fit's Tip: One quick way to zap all those bacteria is to throw you pillows into the dryer for 20 minutes on high heat. Aim to do this at least once a month and at least once a week if you are experiencing severe allergy symptoms.

Sweet dreams....

Lower Back Pain? Try a Bolster

FitSugar — Tue, 30 Jan 2007 16:30:00 -0800

Do you have dull, nagging, chronic back pain that starts from the moment you get out of bed? Give this a try.

Prop yourself up with either a rectangular, round bolster or 2 pillows. If you sleep on your back, place the bolster or pillows under both knees. Lifting your knees above your hips will round your lower back and can relieve pressure and tight muscles helping your aching back relax.

Sleep as long as you can in this postion. If you wake up and need to roll over, just place the bolster or pillows between your knees (if it's too much, just use 1 pillow).

These bolstered sleeping positions are great for runners since they'll relieve tension and soreness in tired, well exercised legs.

Sleep is when your body repairs itself. So while the bolsters may not cure all that pains you, they might help you sleep through the night. That might just be the first step toward a pain free morning.

What's in Your Pillow?

FitSugar — Thu, 28 Dec 2006 02:27:09 -0800

So I've already told you the ugly truth behind Dust Bunnies and if you suffer from allergies to this not so cute problem, you really should re-evaluate your pillow situation.

How long have you had your pillow? Consider this: After about 10 years about 10% of your pillow's weight comes not from the fluffy stuffing, but from dust mites, mold, fungus and bacteria. Gross, huh?

Try these tips to keep your pillows:

Replace all household pillows (even those in guest rooms) every three years.
Wash your pillows in the washing machine on hot and then throw then in the dryer. Drying immediately is important to stop any mold growth.
Storing pillows in attics (basements, storage lockers, etc) is not the best idea as dark damp places are breeding grounds for allergens.
Try to keep pillows off the floor, dust bunnies and mites congregate on the floor (especially hard wood floors).
Consider buying a pillow encasing like SatinSoft Supreme Allergy Pillow Cover ($8.99). Buy them on the National Allergy Website.

Fit's Tip: Next time you start a pillow fight, imagine accidentally busting open a 10 year old pillow on your best friend's head. Ewwwww.

Weekend Well-Being: Make Your Own Eye Pillows

FitSugar — Sun, 03 Jun 2007 02:00:00 -0700

Using an eye pillow is a great way to encourage relaxation. When you place one over your eyes, the darkness, gentle pressure, and calming aroma of herbs will help you drift into tranquility. It can also help to quiet your mind if you're stressed, relieve pain from a headache or sinus pressure, or help you fall asleep.

Eye pillows can run you between $10 and $20, so if you make your own, you'll have an original eye pillow full of your personal choice of herbs, for much less money. All you need to do is take a trip to a fabric store and a shop that sells dried herbs in bulk.

Here's what you'll need:

fabric, something soft and luxurious

flax seed
dried roses
dried chamomile
dried peppermint
dried lavender
sewing machine or thread and needle
straight pins
bowl
measuring cup and tablespoon

Want to know what to do? Then read more

Cut a piece of fabric that is 7" x 10."
Fold it in half so the nice pretty side is on the inside. Now it is a 4" x 10" rectangle.
Now sew 1 of the short sides and the 1 long side.
Flip the pouch inside-out so now the pretty side is on the outside, and the seams are hidden inside.
In the bowl, mix 3/4 - 1 cup of flaxseed, and 1 tbsp each of the roses, chamomile, peppermint, and lavender.
Using a spoon, fill up the eye pillow. It should be about 3/4 full. Don't fill it up all the way because you won't be able to sew the end closed. Play around with the herb filling "recipe" - if you like more of one herb, definitely add some extra in there.
Use your fingers to carefully fold the open end so the 2 raw edges are inside. Pin the 2 folded edges and then sew them together.

Fit's Tips: Not only is an eye pillow a great gift for your own well-being, but you can also give the gift of relaxation to your friends and family too.

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Relax Already: Bring an Eye Pillow to Work

FitSugar — Thu, 01 Feb 2007 15:15:00 -0800

If you stare at a computer all day long, you've probably found yourself squinting, which can cause major head and neck pain.

To relieve eye and head strain, keep an eye pillow at work. You can place it in the fridge for a few minutes, and then go someplace where you won't be disturbed (go to the bathroom or your car if necessary). Place the pillow over your closed eyes and allow yourself to just take in the cooling relief.

Try to find an eye pillow that's made with natural ingredients like flax seed, dried lavender, peppermint, and chamomile.

I found these made by Barefoot Yoga. They're $15.50/17.00, which is more expensive than most, but they're made out of silk, and they come with a zippered storage pouch to keep your eye pillow clean.

Fit's Tips: Feeling crafty? You can also make your own really easily. Just buy fabric, flax seeds, and dried flowers and herbs. You can even make them for your co-workers and have designated eye relaxation breaks.

View 6 Photos ›

Spring Cleaning for Allergies: The Bedroom

FitSugar — Wed, 28 Mar 2007 11:00:00 -0700

Allergies happen. It is just a fact of life. Spring time is lovely with everything budding and blooming and spreading pollen everywhere. Making sniffling and sneezing part of everyday life. Now, that spring has come (well in some parts of the country it is on its way), it is time to do what you can to keep allergies in check.

Spring cleaning is a great way to welcome the change of seasons, and it is great for cleaning up allergens. Your bedroom is a great place to start your allergy proofing. Here are a few tips that should help reduce your symptoms.

Use allergy-proof covers on mattresses, box springs and pillows. Check out these dust mite proof pillow for $19.99 from National Allergy.com
Wash sheets and blankets in water heated to at least 130 degrees Fahrenheit since this will kill any of those pesky mites.
Vacuum carpets weekly with a vacuum cleaner equipped with a small-particle or HEPA filter. I love my Dyson for this reason.
Consider removing carpeting, especially where you sleep, if you're highly sensitive to dust mites. This is a difficult one since carpets and rugs decrease noise, but consider small area rugs that you can wash regularly (above 130 degrees, of course!).
Think twice about letting your pet sleep on your bed or on your couch; pollen clings to pet fur. It is hard to move "your best friend" out of your bedroom, but this can be so very helpful at reducing your symptoms.

Sure do hope these help.

Work Your Abs without doing a single crunch: Reverse Curls

FitSugar — Wed, 22 Nov 2006 09:00:00 -0800

Want a six pack but hate doing sit ups? Then try this at-home variation of the reverse abdominal curl:

Lie on the floor (it's best to do it on carpet or a mat) on your back with your arms at your side.
Bend your knees so that your upper legs (from knees to hips) are perpendicular to the floor.
Place a pillow between your hamstrings and calves and hold it in place by squeezing your hamstrings to your calves.
Bring your knees toward your chest and as you are doing that curl your abs in.
Bring your legs back to the starting position to complete one rep.
Do 2 sets of 25.

For another variation of the reverse ab curl, read more

Do the same as above except hold on to a chair.

Fit's Tip: For more of a challenge, use a weight medicine ball instead of a pillow. Never bring the motion so far down that your feet hit the floor. Breathe out as your are pulling your knees toward your chest and in when you are lowering them to the starting position. For both variations be sure you don't use your arms--this is an AB workout.

Dust mite-proof pillow cover

FitSugar — Wed, 08 Oct 2008 17:35:31 -0700

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HEALTH GUIDE REFERENCE FROM A.D.A.M

To help decrease the amount of dust mites, encase mattresses, box springs, and pillows with mite-proof covers. Additional methods consist of washing bedding once a week in hot water, and dusting with a wet cloth once a week. Carpets can be a significant source of dust mites and should be vacuumed weekly with a vacuum cleaner containing a HEPA filter. Owning wooden and leather furniture is another way to reduce the dust mite population in the home.

Review Date:
5/7/2007
Reviewed By:
Harvey Simon, M.D., Editor-in-Chief, Associate Professor of Medicine, Harvard Medical School; Physician, Massachusetts General Hospital.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Dust mite-proof pillow cover

admin — Thu, 04 Sep 2008 19:29:35 -0700

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HEALTH GUIDE REFERENCE FROM A.D.A.M

To help decrease the amount of dust mites encase mattresses, box springs, and pillows with mite-proof covers. Further methods consist of washing bedding once a week in hot water, and dusting with a wet cloth once a week. Carpets can be a significant source of dust mites and should be vacuumed weekly with a vacuum cleaner containing a HEPA filter. Wooden and leather furniture is also another way to reduce the dust mite population in the home.

Review Date: 7/13/2006

Reviewed By: Thomas A. Owens, M.D., Departments of Internal Medicine and Pediatrics, Duke University Medical Center, Durham, NC. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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