Therapy used to be solely an open-ended self-exploration that involved digging up the past to piece together who the person had become. Although some patients are still interested in this type of long-term introspection, others want advice regarding a specific problem or decision. This latter group enters therapy seeking the tools to help them overcome their obstacles and return to their lives in a relatively timely manner.

So how long should you be in therapy? The short answer is: as long as you need and want to be. There are no cut-and-dried answers when it comes to a timeframe, although your reasons and goals for therapy may help inform your decision. Here are some guidelines to help you determine what type of therapy is appropriate for you.

Why pursue long-term, open-ended therapy?

There are a few reasons why people seek open-ended therapy. Long-term therapy may be helpful for people who:

• Are interested  in psychoanalytic introspection
• Have been diagnosed with a severe mental illness, such as schizophrenia or bipolar disorder
• Have been diagnosed with a personality disorder, such as borderline, paranoid, or schizoaffective personality disorder, and are under the care of a physician who is well versed in psychopharmaceuticals

Note: Long-term therapy on its own can’t solve severe mental illness issues, but it may be helpful in conjunction with a pharmaceutical treatment plan for patients who are under the supervision of a physician.

Long-term therapy has a number of well-established benefits. A few of these include:

• Assisting patients in working through deeply rooted issues that stem back to childhood
• Encouraging patients to gain insight into feelings of discontent, anger, and unhappiness
• Enabling patients to engage in self-discovery, which can improve their relationships and lives as a whole

Why pursue short-term, goal-oriented therapy?

Because short-term therapy tends to be structured and focused on the patient making progress on a specific goal or goals, some people find it more helpful than long-term therapy. Short-term therapy may be beneficial for people who:

• Are experiencing relatively recent symptoms of depression or anxiety
• Are having relationship problems or have just ended a relationship
• Are feeling stuck in a job or were just laid off
• Need help coping with a medical issue

Here are a few benefits of short-term therapy. In general, patients:

• Work actively toward the solution between sessions, enabling them to measure progress
• Learn useful coping skills
• Feel resolved at the end of therapy
• Spend less time and money on therapy

Therapists have their own opinions about which type of therapy is the most beneficial and why. The New York Times recently published an opinion piece called “In Therapy Forever? Enough Already” by Jonathan Alpert, a psychotherapist and author who is a vocal proponent of short-term therapy. Alpert, who applies a cognitive behavioral approach to his practice, believes that the benefits of short term therapy–led by a therapist who advises the patient than redirecting questions back to him or her–far outweigh the benefits of long-term traditional therapy. In a retort entitled “Jonathan Alpert’s Mis-Statements, And Possible Misconduct,” Forbes.com columnist Todd Essig, a PhD psychologist, wrote about the benefits of a psychoanalytical approach.

But both of these reports miss an important mark: Instead of arguing over which method is more productive, it’s probably best for you to make an informed decision about the type and timeframe of therapy you want to pursue. By identifying your issues and goals, it should become apparent whether short-term or long-term therapy will be the right fit.

There’s no shortage of different types of exercise to try. If you tend to gravitate toward more traditional activities—like running, biking, or swimming—look for ways to change up your workout. For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. Not only will you experience an enjoyable change of scenery, but you’ll work your body in a different way that can enhance your overall fitness level. Here are seven benefits to tweaking your exercise routine.

1. Break Through a Weight-Loss Plateau

“When you do the same activity all the time, your body gets used it and becomes very efficient,” explains Lee. “Eventually, that adaptation will mean that you burn fewer calories even when you’re doing the same amount of exercise.” The solution: Challenge you body in a way that it’s not used to. Your body will have to work harder as it adjusts to the new activity, which means that you’ll burn more calories when you work out. And don’t forget to eat sensibly; regular exercise and a healthy diet are both important for weight loss.

2. Prevent Overuse Injuries

There’s a reason why you get hurt when you put your body through the same motions over and over again. “It’s called a repetitive strain injury,” says Lee. This type of injury often occurs from doing lots of repetitive motions, such as running, hitting a tennis ball, kicking (in kickboxing or martial arts classes), or performing the same swimming stroke. By mixing up your activities, you give those overused muscles, joints, and ligaments a chance to rest and recover before putting them into action again. And if you do get injured, performing a different activity that doesn’t strain the same part of the body will allow you to stay in shape and heal at the same time.

3. Build New Muscles

Ever notice how you can quickly identify a professional swimmer by his powerful arms and shoulders and a long-distance runner by her chiseled legs? That’s because professional athletes focus almost exclusively on one sport—and that sport builds very specific muscles. But for recreational exercisers, the best approach is to do a little of everything. That way you’ll build a strong heart (for endurance), muscular legs and a powerful upper body. You’ll look great and be physically ready to take on a variety of sports and activities.

4. Beat Workout Boredom

If you find yourself literally counting down the seconds left in your elliptical workout or can hardly stand the sight of the same streets as you run down them, it’s time to switch up your routine. Keep your workouts from getting stale by constantly trying new things. Venture into a Zumba class for a total change of pace, or just try tweaking your usual activity. For instance, instead of running the same distance at your customary pace, add some speed intervals. After you’ve warmed up, do a series of 30-second sprints followed by two minutes of slower jogging to recover. Keep repeating that, and you’ll reach the end of your run feeling invigorated.

5. Help Keep Your Brain Healthy

Exercise is essential for keeping your brain sharp and helping to prevent memory loss. And learning new skills also helps keep your neurons firing better. So learning a new exercise activity is a double-whammy when it comes to brain health. Ballroom dancing and other activities that require some skill and memorization are a good option. The key is to choose activities that keep you engaged; don’t pick things that you can do on autopilot. You don’t need to overly exert yourself to reap the benefits of exercise for your brain and memory, but you should exercise regularly. Research shows that active individuals have a lower risk for diabetes, high cholesterol, hypertension (high blood pressure), and stroke, which can affect memory.

6. Meet New Workout Partners

One of the best ways to stay engaged with exercise—and committed to a regular schedule of activity—is to find people you want to work out with. And what better way to find someone than to try a new activity? Join a running group to find a partner to meet for jogs, try a spin class and find someone you can go for bike ride with, or strike up a conversation while doing partner stretches in a yoga class. Or ask a friend to join you in trying a new activity.

7. Get Excited About Exercise Again

When too many days in a row go by that you’d rather hit the snooze button than hit the gym, it’s definitely time to make a change. It may take a little trial and error before you find a new workout you enjoy, but stick with it until you do. Then, change up your routine so that you include several types of activity every week. You’ll see better results and have a lot more fun doing it.

Parabens are preservatives often used in commercial products, including deodorants and antiperspirants—although, according to the FDA, most major brands of deodorants and antiperspirants don’t contain parabens. Aluminum is the active ingredient found in most antiperspirants. Unlike deodorants, which simply mask odor, antiperspirants temporarily obstruct the production of sweat by blocking sweat glands. (Interestingly, antiperspirants are considered drugs and are regulated by the FDA by virtue of this ability to alter normal bodily function.)

How did the concerns over a possible link to these personal care products and Alzheimer’s disease and breast cancer begin in the first place? In the 1960s, some studies suggested that levels of aluminum seemed to be higher in the brains of people with Alzheimer’s disease. Subsequent research suggested that aluminum and parabens, when applied to underarm skin, could be absorbed into the body, causing estrogen-like effects that might promote the growth of breast cancer cells. And a widely cited 2004 study demonstrated that parabens were found in measurable amounts in breast cancer tissue.

So does the presence of these elements in the human body necessarily implicate them in disease causation? Not exactly. Although parabens and aluminum may interact with the endocrine (hormonal) system as studied in the laboratory, there is no definitive evidence linking the use of personal care products with cancer or Alzheimer’s disease. This is the official stance of the National Cancer Institute and the Alzheimer’s Association.

Despite this good news, some people choose to avoid deodorants and antiperspirants that contain parabens and aluminum “just to be safe.” While the evidence shows that using these products in everyday amounts is perfectly safe, if you want to avoid aluminum and parabens, they’re very easy to spot on product labels–just look for the word “aluminum” or words ending in “paraben.” If you’re uncertain about the safety of the constituents in a particular product, the National Institutes of Health’s Household Products Database can be very helpful.

“Diseases like glaucoma and macular degeneration—while normally older person’s diseases—can start in your forties,” warns Liz Erley, an ophthalmologist at Wink Optical, Boulder, CO. “But if they are caught early, your vision can usually be saved.”

Not all age-related eye problems are serious enough to threaten your vision, but they can be uncomfortable and downright annoying on a daily basis. Here’s what to expect from your eyes after 40—and what you can to do to help ensure that you keep seeing clearly for many years to come.

Dry Eyes

What’s causing it: Dry eyes can be a problem for both men and women, but women will often find that all of their mucous membranes—including their eyes—start to dry out sometime after age 35, thanks to shifts in hormones. In the years leading up to and after menopause, estrogen and progesterone levels drop, and that is a leading cause of dryness. Living in a dry climate can exacerbate the condition, as can dry indoor air. “And staring at the computer screen for hours increases eye strain and makes eyes more dry,” says Erley. “Normally people blink about 30 times a minute, but when you’re staring at a computer, you only blink about half that much.”

What can help: See your primary care provider or your eye doctor for relief, especially if you wear contacts (you’ll feel the effects of the dryness more when your lenses are in). Prescription eyedrops can help rebuild your tears to normal levels. You can also help cope with the discomfort, redness, itchiness, and burning with over-the-counter lubricating drops. Erley cautions patients to skip redness-relieving eyedrops, however. “That just deals with redness by constricting the blood vessels, but will do nothing to help with dryness.” Instead, she recommends a lubricant that you can use first thing in the morning and throughout the day as needed.

Your diet can also play a role in lubricating chronic dry eyes. Anything that keeps your body well hydrated will help your eyes as well—so drink plenty of water and avoid dehydrating things like alcohol (especially red wine). Erley also recommends upping your intake of omega-3s because those good fats are helpful for increasing lubrication throughout the body. Eat more cold-water fish like salmon and halibut and supplement your diet by taking 1,000 mg of fish oil twice a day.

Reduced Reading Vision

What’s causing it: If you suddenly seem to need more light to see what you’re reading, or find yourself holding your smartphone further and further away in order to read an email or text message, you’re in good company. After age 40, it’s common for your vision to change so that you require reading glasses. “As we age, the lens inside the eye becomes less flexible, so we have a harder time viewing things clearly when they are up close,” says Erley.

What can help: The only solution here (other than growing longer arms!) is to see your eye doctor for an eye exam. Depending on your prescription, you may be able to get away with buying inexpensive reading glasses at the drugstore, or you may need something customized. Luckily, these days the options are much less obvious than they used to be. Instead of the old-fashioned bifocal glasses, you can now get glasses with progressive lenses. They work virtually the same way as the old bifocals, but without the telltale line. Multifocal contact lenses serve the same purpose, enabling you to see at all distances without having to pull out reading glasses to read the menu.

Difficulty Seeing After Dark

What’s causing it: Reduced night vision is another common symptom of aging eyes. It’s caused by the aging of the photo receptors in the eyes, which results in a reduced ability to see clearly in dark situations, such as driving at night.

What can help: Unfortunately, there’s not much that can be done to really improve your night vision. Your best defense is to see your eye doctor annually to ensure that your glasses or contacts prescription is up to date to help keep your vision as sharp as possible in all conditions.

Glaucoma

What’s causing it: A buildup of pressure in the eye can cause damage to the optic nerve. Without treatment, vision loss—starting with the peripheral vision—is common.

What can help: Everyone over 40 should get a full eye exam every year during which your doctor tests the pressure in your eyes, examines the optic nerve, and dilates and examines the pupil. When diagnosed early enough, glaucoma can be treated.

Cataracts

What’s causing it: The lens of the eye is made up primarily of water and protein. As we age, the proteins can clump together and become a cataract. The result is that the lens of the eye gets clouded, making vision blurry, reducing night vision, and possibly creating the illusion of halos when you look at lights.

What can help: Wear anti-glare sunglasses whenever you’re outdoors because prolonged exposure to UV rays can exacerbate the problem. If a cataract is found early enough, non-surgical solutions, like a new glasses prescription, may be adequate. More advanced cases require surgery to remove the clouded lens and replace it with an artificial one.

Macular Degeneration

What’s causing it: The macula is located at the back of the retina and is made up of millions of light-sensing cells that work to provide you with sharp, central vision. When the macula breaks down, the layers start to separate and leak. Gradually, your central vision begins to get blurry.

What can help: A diet rich in antioxidants may be helpful as part of an overall preventive approach. Again, you need to see your eye doctor annually to be examined for any early signs of macular degeneration. When left untreated, it will lead to vision loss.

While there are dozens of different types of yoga to choose from,  the key to enjoying yoga is finding the style or styles that resonate with you. Not sure where to start? Don’t be intimidated! Here’s a look at five of the most common and popular styles of yoga, and what you can expect from each one.

1. Vinyasa Yoga

Vinyasa is one of the most popular styles of yoga in the West, known primarily for its athletic fitness approach. Also known as “flow yoga,” “power yoga” or “vinyasa flow,” this style involves a continuous flow of movement, offering more of a cardiovascular benefit compared to some of the other styles. Vinyasa means “to synchronize movement with breath.” Essentially, each inhalation and exhalation links different postures and serves as a transition between the asanas (poses), allowing the student to move in a rhythmical way that calms the mind. Vinyasa yoga permits a great deal of variety in terms of teaching and sequencing, but in general, you can expect a lot of movement, substantial stretching, and a moment to relax at the end. Some classes include chanting and music. The pace of the class and whether it is alignment-oriented or not depends on the teacher, so be sure to try different teachers to find a style you like.

Is it for you?

If you like to move, enjoy a challenge and prefer mixing things up a bit, you’ll probably be drawn to vinyasa yoga. You’ll leave feeling strong, stretched, and relaxed. Vinyasa yoga is primarily geared toward intermediate to advanced yogis, but don’t be afraid to try it if you’re a beginner! Take a workshop for beginners to learn the basics or ask the instructor if you’re not sure whether a class is appropriate for you.

2. Iyengar Yoga

Developed by B.K.S. Iyengar, this style of yoga employs props such as straps, blocks, bolsters, and blankets to encourage correct alignment. Iyengar yoga focuses on precise physical alignment, pranayama (breath) techniques, and slow, methodical sequencing to eliminate pains, improve posture, and treat ailments. The focus on props and detailed alignment enables students to maintain poses for extended periods to let the effects of each pose penetrate deeper. The pranayama techniques used in Iyengar focus the mind, which helps students create the mental space to find a meditative state. Iyengar classes are quiet and slow-paced due to the amount of concentration spent on each pose and breathing practice.

Is it for you?

Iyengar yoga is excellent for newcomers to learn about the proper alignment of poses. It’s also great if you’re looking to slow down, learn more about anatomy, or if you’re simply looking for relief and relaxation.

3. Ashtanga Yoga

Ashtanga is a vigorous, vinyasa-based yoga that involves multiple predefined series of sequences from which students progress at their own pace. In ashtanga, there are six vinyasa-style series that focus on pranayama, bandhas (muscle contraction) and drishti (focal point). Together, they are designed to work as a moving meditation. Philosophy is a significant and essential part of the practice of ashtanga. Like in vinyasa classes, students sync movement and breath, raising their body temperature and working up a detoxifying sweat. In class, you’ll move through sun salutations, standing and balancing postures, backbends, seated forward-folds and inversion poses, at a faster pace than vinyasa classes. You can find ashtanga classes that are led by an instructor or you can attend Mysore-style classes, where students practice on their own in a group setting while the teacher provides assistance.

Is it for you?

Ashtanga is very popular and inspires intense loyalty in its students. This method of yoga is excellent for athletic types who love repetition, structure, and gradual progression. If you like to move independently or want to develop a personal practice, Mysore classes would be a good option for you.

4. Kundalini Yoga

Kundalini is considered the yoga or science of awareness. This method of yoga consists of both active and passive postures based on kriyas (postures that combine breath and sound), pranayama, chanting, and meditation techniques. Kundalini, which means “coiled” in Sanskrit, is described by practitioners as dormant energy that lies in the base of the spine. Its primary focus is to raise awareness to develop consciousness and spiritual strength.

Kundalini classes usually begin with a chant, and may include a series of quick, repetitive movements combined with the breath, or holding a posture while employing a specific breathing technique. There is an array of techniques in kundalini, but the majority of the postures focus on the movement of the spine. Classes end with a meditation, which may incorporate the teacher playing a large gong, and a closing song. You don’t need exceptional strength or flexibility to benefit from kundalini yoga.

Is it for you?

Kundalini is best suited for the advanced yogi, but if you have an open mind or are spiritually inclined, you may enjoy it as a beginner.

5. Restorative Yoga

In restorative yoga, students use props to support their bodies in seated or supine poses for long periods. Restorative classes are extremely relaxing and therapeutic, thanks to passive stretching that opens and soothes the body. Bolsters and blankets used in various poses enable students to surrender to each pose, where there is no movement and no effort, resulting in a deep sense of relaxation. Restorative postures consist mostly of seated heart and chest openers. Expect to lie  around and hold poses anywhere from ten to twenty minutes.

Is it for you?

Need to chill out? Restorative yoga is ideal for stress relief, injury, insomnia, pregnancy, and meditative purposes. Restorative yoga classes are also a great complement to a more active exercise routine or yoga practice.

How to Get Started

If you’re just getting started with yoga, no matter what style you choose to explore, find a class suited to beginners to get acquainted with some of the basic postures. You can branch out from there. Finding teachers and studios you resonate with makes all the difference, so if you don’t enjoy it the first time, don’t give up. It can take time to determine what styles of yoga you enjoy—and your preferences may change over time, or even from day to day. Some days you might want a vigorous, sweaty class and other days you might want to slow down and focus.

Regardless of the style of yoga you choose to practice, it’s likely to make you feel stronger, more flexible, and incredibly relaxed. Above all else, yoga will tune you into yourself, enabling you to be more present in your life and open to new experiences. Remember: Yoga is a very personal experience. And it is a practice; there’s no mastering it. Enjoy.

Allergens are tiny airborne particles such as dust or pollen that provoke an allergic reaction in some people. Most people are able to breathe in these substances without any problem. One way our immune system cells function to keep us healthy is to find foreign substances that could pose harm (such as viruses and harmful bacteria) and purge them. However, when a person has an allergy, his or her immune system interprets the allergenic substance as harmful, triggering symptoms that can range from annoying to downright uncomfortable.

Seasonal allergies are usually caused by outdoor allergens such as pollens from trees, grasses or weeds. Each of these plants has peak pollen periods during different months of the year in different geographical areas, so your allergy symptoms may improve or worsen during a certain season, depending where you are. But allergies can strike at any time of the year, and are a perennial problem for some people. Common indoor allergens include mold spores, animal dander, and waste from insects such as dust mites and cockroaches.

Reactions to allergens vary from person to person. The severity of the allergic symptoms waxes and wanes over a lifetime, but generally improves as you get older. If you have asthma or eczema, or have a family history of those conditions, you have a much higher risk of developing allergies.

What is allergic rhinitis?

The medical term “allergic rhinitis,” also known as hay fever, encompasses a constellation of nasal symptoms, including congestion, itching, sneezing, and runny nose. Although “rhinitis” literally means inflammation of the nasal passages, some clinicians also use the term to refer to a broader set of allergy symptoms that may include watery eyes and/or postnasal drip (drainage of nasal discharge down the throat).

What steps can I take to prevent or reduce my allergies?

The best preventive practice is to identify your triggers and reduce your exposure to them in the first place. Another drug-free approach is nasal irrigation, which flushes irritants from your nasal passages with a saline solution. Over-the-counter saline nasal sprays may provide some symptom relief, but due to the small amount of liquid used, they’re not as effective as nasal irrigation. Antihistamine medications that contain loratadine, cetirizine, or diphenhydramine may also be helpful in addressing allergic rhinitis symptoms.

Combined treatment with a prescription nasal steroid spray often provides even better symptom control. If your symptoms don’t improve with over-the-counter medications, talk to your health care provider to determine whether this might be an option for you.

Should I get allergy testing?

Most people with allergic rhinitis don’t need testing. Allergy testing is generally only helpful for people with severe symptoms who don’t respond to standard treatment, and whose triggers haven’t yet been identified. Allergy testing can sometimes result in false positives, which can create added confusion regarding your best course of action, and which may result in additional—sometimes unnecessary—testing.

The best way to find out what you’re allergic to is to keep a journal of triggers and symptoms, and to note where they occur – at home, work, or on vacation, for example. Be sure to note the length of your exposure and what time your symptoms began.

What about allergy shots?

Most people experience very good relief of symptoms with over-the-counter antihistamines and prescription nasal steroid sprays. If you have very severe allergies, your health care provider may refer you to an allergist to determine whether allergy shots (also known as immunotherapy) would be beneficial. However, keep in mind that allergy shots are a big commitment. In the beginning, weekly in-office treatments are required, and you’ll have to stay for about half an hour afterward in case you have an adverse reaction. Over time, treatments taper to monthly intervals, but you’ll still need to get regular shots over a period of three to five years. Allergy shots also tend to be very expensive, so for most people, immunotherapy is really a last resort.

Editor’s Note: Don’t let dust mites get you down while you’re sleeping! Read Pillow Talk: How to Choose the Best Pillow for You to learn about hypoallergenic pillows.

Why You Need Breakfast

No matter how time-crunched you are, breakfast should be as much of a priority as getting dressed before you leave the house! After sleeping all night, your blood sugar level is relatively low and your brain and body need energy. As a result, if you skip breakfast, you’re much more likely to indulge in sugary treats and to overeat when you finally do eat.

We all know we should eat breakfast. But why is it so important? Countless studies have demonstrated the myriad benefits of eating a morning meal. For one, eating earlier in the day has been associated with decreased total daily food consumption, which may help prevent obesity. Skipping breakfast may also have negative effects: A 2012 study published in the European Journal of Clinical Nutrition found that attention and visual memory performance in the morning were reduced when children skipped breakfast.

3 Breakfasts in 5 Minutes or Less

To be clear, I strongly advocate mindful eating, which means taking the time to appreciate your food, and eating with your full attention. But even if you only have five minutes to spare in the morning, you can–and should–still eat a healthy breakfast. So if you think you don’t have time for a balanced breakfast, think again! Here are a few quick and tasty options that you can prepare in under five minutes.

Breakfast #1: Hard-Boiled Egg Breakfasts

Hard boil a few eggs at the beginning of the week so you have them on hand for quick breakfast options. Enjoy one egg with a pinch of something like Herbamare (a seasoning salt that contains less sodium than table salt) on a slice of sprouted-grain bread from Alvarado St. Bakery. Gluten intolerant? Consider Udi’s whole-grain bread instead.

Or make a simple egg salad by mashing one or two hard-boiled eggs with two to three tablespoons of your favorite hummus and then spread it on a cracker or a piece of toast. Alternatively, wrap your egg salad in a large leaf of butter lettuce. Romaine and butter lettuce leaves make excellent wrappers and are sturdy enough to transport if you must eat on the go. Have an extra 30 seconds? Chop fresh chives and sprinkle on top.

Preparation

1. Let the eggs sit at room temperature while bringing a pot of water to a boil.
2. Turn the water down to a simmer and gently lower eggs into the water with a slotted spoon.
3. Cook the eggs for approximately 13 minutes in simmering water. (The timing will vary based on the size of the eggs; up to three small-to-medium eggs will cook in 13 minutes.)
4. Lift the eggs out of the water and immediately plunge them into ice water.
5. When they’re cool enough to handle, crack the eggs and peel away the shells.

Note: Peeled hard-boiled eggs will keep for up to three days in the fridge.

Breakfast #2: Protein Smoothie

Ingredients

1/2 cup blueberries (frozen or fresh)
1/2 banana (previously frozen for a creamier smoothie)
2 tablespoons almond butter
2 tablespoons ground flaxseed
1 cup unsweetened almond milk
1 teaspoon spirulina (optional)

Preparation

Combine all ingredients in blender, blend, and enjoy!

Note: You can prepare this smoothie the night before by combining all of the ingredients (minus the frozen banana) in the blender and placing it in the fridge overnight. In the morning, add the banana, blend, and enjoy.

Breakfast #3: Sprouted Whole-Grain Toast with Almond Butter

Choose sprouted whole-grain bread to maximize your protein intake, and avoid breads with added sodium and/or sugars. Not sure what to look for? Read this primer on how to read nutritional labels.

Ingredients

1 slice sprouted whole-grain bread
2 tablespoons almond butter

Preparation

Toast bread and smear with almond butter.

Here’s a roundup of our April stories. Let us know what topics you’d like us to tackle next!

Eat Well

Spring Flavor: 2 Fava Bean Recipes by Alice Stern

Swiss Chard: 3 Satisfying Recipes by Alice Stern

Live Well

Green Guide to Spring Cleaning by Nikki Jong

Earth Day Health Tips from Our Providers by One Medical Group

What’s the Deal with Popping Joints? by Sally Wadkya

How to Exercise Safely During Pregnancy by Sally Wadyka

Quirky Questions

Do We Really Use Only 10% of Our Brains? by Steven Chang, MD

Why Is Yawning Contagious? by Steven Chang, MD

Does Biting My Fingernails Cause Them to Grow Faster? by Steven Chang, MD

Health News

The Dos and Don’ts of Health Care: Choosing Wisely by One Medical Group

No one really knows where or when, exactly, this myth originated. Some theories attribute it to early neuroscientists or misquotes and misinterpretations of research data. Regardless, it’s easy to see why we propagate it. The desire to become more than who we are is very human. And the notion that we may be able to somehow tap into a vast and unused portion of our brain is so fantastic that it almost seems like an attainable superpower. Who wouldn’t want that?

But what do we really know? During development, the brain is a very complex and plastic organ. It’s a medical fact that when sections of the brain are removed in early childhood–as in the case of a temporal lobectomy for intractable epilepsy–the remaining brain structures are able to compensate and take on the role of the excised portion as if nothing happened. However, about the time we enter adolescence, our brain loses this miraculous plasticity to heal and adapt. That’s when brain damage can become devastating.

What we know from experience is that brain damage is a very serious issue, especially as we get older. For example, even when small parts of the adult brain are affected by stroke, trauma, or tumor, the ramifications may not be so small. Often, patients are left with motor, speech, or even personality impairments. Obviously, these medical facts don’t support the notion that 90 percent of the human brain is unused and dispensable.

What’s also odd about the 10 percent statistic is the implication that decades ago—back when the myth likely originated—scientists had some way of accurately measuring how much of our brain we actually use, when, even with modern brain-imaging technology, we have no way to exactly quantify such a figure. What we do know from modern brain-imaging studies is that we readily use the majority of our brains on a regular basis.

So the next time someone tells you that we use only 10 percent of our brains, you can safely say, “Speak for yourself!”

Chemical Cleaners Place a Toxic Burden on the Planet

As the environment becomes increasingly contaminated by chemical pollution, we encounter more and more pollution in our daily lives. Many of the chemical cleaners made today—particularly petroleum-based products—don’t degrade as easily or quickly natural materials do. And when these products do break down, they leave behind trace substances that can remain in the air, water, and soil for a long time.

Petroleum-based products are especially troublesome because petroleum is a non-renewable resource that causes pollution when we drill for it, manufacture it, use it, and dispose of it. But petrochemicals are only part of the problem. Other toxic substances lurking in our household cleaners are also concerning when it comes to our health.

How Chemical Exposure Affects Our Health

We’re exposed to chemicals in our homes on a consistent and continual basis. Chemicals from household products can be inhaled, ingested, or even absorbed via skin contact. Although the greatest exposure occurs when we’re actually using a chemical-based product—say, cleaning windows, for example—our contact with these chemicals extends far longer than the time it takes to complete the activity. Residues can remain on our clothing and on surfaces where we work and eat, and many chemicals stick around in the air we breathe.

Did you know that indoor air pollution can be up to 10 times worse than outdoor air pollution? In fact, the Environmental Protection Agency (EPA) lists indoor air pollution among the top five environmental health risks. Closed spaces enable pollutants to accumulate more rapidly, and to remain for longer periods. Household cleaners are one potentially hazardous source of chemical pollutants that degrade air quality.

Acute health effects that may occur from a single exposure to a chemical or chemicals include poisonings, burns, and allergic reactions. Repeated low-level exposure to chemicals over a long period may result in chronic adverse health effects. Oftentimes in those cases, symptoms don’t appear for months, years or even decades—and during that time, many other possible causes factor in, making a diagnosis that points to a chemical cause very difficult. But what we do know for sure is that certain compounds regularly seen in household cleaners aren’t good for our health. Here are just a few examples.

Solvents
The primary function of solvents is to dissolve grease and grime. They’re designed to dry quickly, which, from a product performance viewpoint, makes them extremely efficient. However, because solvents are highly volatile (easily evaporated), that means we’re exposed to these chemicals when we inhale their vapors.

Solvents can severely irritate the eyes, skin, and mucous membranes. They’re typically found in oven cleaners, all-purpose cleaners, furniture, floor and metal polishes, glass cleaners, spot removers, and air fresheners.

Volatile Organic Compounds (VOCs)
Most solvents can also be classified as volatile organic compounds. VOCs are highly toxic and are a major cause of air pollution, both indoors and out. And VOCs have consistently been found at significantly higher concentrations—up to ten times greater—indoors than outdoors.

VOCs released when using household cleaners may contribute to chronic respiratory problems, allergic reactions, and headaches. VOCs are found in most commercial household cleaners.

Synthetic Fragrances
Relatively little is known about the composition of fragranced consumer products, which is largely because they haven’t been studied and tested extensively. However, adverse health reactions to fragranced products appear to be on the rise.

A number of animal studies on air fresheners and fragranced household products discovered adverse health effects that ranged from pulmonary (lung) irritation to decreased ability to exhale and sensory irritation when the animals were exposed to the same level of chemicals as humans at normal product usage rates. One such study investigating VOC emissions from 25 common fragranced household products, some of which were labeled “green,” found 133 different VOCs emitted. Of the 133 VOCs, 24 were classified as toxic or hazardous under federal laws—but only 1 was listed on a product label.

Synthetic fragrances are found in household cleaners ranging from dishwashing detergent to air fresheners.

Most Cleaners Considered Safe Until Proven Dangerous

One of the foremost problems facing consumers who want to clean “greener” is that it’s difficult to tell which products are safe for our homes and the environment. Because manufacturers of household cleaners aren’t legally required to disclose all product ingredients on the product itself, for example, that means the presence of many potentially health-threatening chemicals can’t be confirmed by simply reading a label. Furthermore, the EPA doesn’t require unbiased 3rd party safety testing for most household cleaning products, apart from disinfectants and sanitizers, which are classified and regulated as pesticides.

Warning labels, too, are woefully inadequate, thanks to a lack of toxicity data for many of the chemicals used in household cleaners. Finally, lenient labeling laws allow manufacturers to print broad-based warnings that encompass both acute and chronic dangers, making it nearly impossible for consumers to understand what the real health risks are.

One of the easiest and most effective steps you can take to improve indoor air quality in your home is to replace toxic cleaning products with natural cleaning solutions. In addition to improving air quality both indoors and out, replacing chemical cleaners can help reduce water and soil pollution. If you want to continue to buy commercial cleaners, choose products that are labeled biodegradable and nontoxic, and buy in bulk to reduce waste. Keep in mind that cleaners labeled “natural” or “green” aren’t necessarily safer than other household cleaning products.

Make Your Own Nontoxic Household Cleaners

You can also make your own cleaning products with recognizable, nontoxic ingredients, many of which you may already have in your pantry. The following solutions will help you eliminate chemical cleaners from your home without sacrificing effectiveness. Here’s how to make them yourself.

Wood Polish
Mix one part olive oil to four parts water. Dispense into a spray bottle and shake vigorously to combine. Spray onto wood surfaces and use a soft cloth to wipe clean.

Air Fresheners
Regular ventilation is one of the best ways to freshen stale air and ensure that indoor pollutants, including mold, don’t accumulate and reach harmful levels. So open your windows and let fresh air in!

• Essential plant oils such as lavender oil, eucalyptus oil and citrus oils make excellent air fresheners. Try adding a few drops to your homemade cleaning solutions or adding a drop to your light bulbs.
• Baking soda and borax absorb odors without harmful chemicals. Vinegar and hydrogen peroxide disinfect surfaces while inhibiting the spread of smelly microbes.

All-Purpose Scrub
Sprinkle a layer of baking soda on the surface to be cleaned. Spray with water until damp, and clean with a soft cloth. For tough messes, leave the solution on for an hour or longer (or even overnight) before cleaning and scrub with a stiff brush. Add a sprinkling of kosher salt for heavy-duty scrubbing. Keep a bucket of water nearby to rinse out your cloth or brush.

This solution works well for everything from stainless steel appliances to cutting boards, ovens, stovetops, and microwaves.

Counter Cleaner
Combine two teaspoons of borax, half a teaspoon of liquid soap and one cup of hot water in a spray bottle and shake vigorously. This recipe can easily be doubled and will keep indefinitely. You may need to wipe the surface with a damp cloth to remove any residue.

Glass Cleaner
Mix a quarter cup of white vinegar with a gallon of water. Pour into a spray bottle and clean glass with a reusable microfiber cloth or newspaper.

Natural Disinfectant
Add 20 drops of tea tree oil and three tablespoons of liquid soap to two cups of water and dispense into a spray bottle. Wipe any filmy residue away with a damp cloth. This solution is an ideal disinfectant for eating surfaces and other areas that are prone to harboring bacteria.

Bleach Alternatives
Sunlight, borax, peroxide, and lemon are safe, nontoxic alternatives to bleach. Here are a few tricks to try depending on the severity of the stain. They work just as well with surfaces as they do with fabrics (you may want to color-test fabrics first).

• Sunlight is a natural sanitizer and stain remover. Simply hang stained items on a clothesline and let the sun do its work.
• Spray stubborn stains with peroxide, let sit for a few minutes, then rinse with water and hang dry in the sun.
• Douse the stain with lemon juice, let sit for a few moments, and then scrub clean. If you’re working with a clothing stain, wash normally and hang dry in the sun.
• Mix borax with a few tablespoons of water until it forms a thick paste. Rub into the stain and wash as you normally would.

Resources for Further Learning

Want to learn more about indoor air pollution and the hazards posed by chemicals in household cleaners? The following websites provide a wealth of information on these topics and are good sources of emerging scientific research.

American Lung Association
The Daily Green
Environmental Protection Agency
National Center for Environmental Health
National Institute of Environmental Health Sciences