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Why you need a humidifier in your home March 12 2018

Humidifiers are an effective tool to help you deal with dry air and avoid falling ill to viruses and bacteria. Our mucous membranes are our body's first defense against viruses and bacteria. Humidifiers add moisture to the air in the room it's in to deal with dry air. 

Get relief from these symptoms

Symptoms such as sinusitis and congestion can be relieved when your mucous membranes are exposed to air with more humidity. Here's a quick list of symptoms humidifiers can help with:

  • Dry throat
  • Cracked lips
  • A dry cough
  • Bloody noses
  • Dry skin

There's a good chance you've experienced at least two of the symptoms listed above in your lifetime. As you know, they're no fun and affect the quality of your life whether you're at home, work, or school.

Faster recovery time

It's difficult for your respiratory system to function at its best when the air is too dry. When you're dealing with allergies, asthma, or a cold, your sinuses can struggle with draining properly. Excess mucus and fluids in your sinuses that is not draining properly can lead to pain and discomfort due to dryness. Humidifiers help add moisture to the air giving your nasal passages the lubrication it needs to deal with the negative symptoms it's dealing with. 

Can you have too much moisture in your home?

It is possible to have too much moisture in your home. If your carpet starts to feel damp and your walls are gathering droplets of water, you have more than enough moisture in your home. Pay attention to the level of humidity in your home because it can lead to the growth mold and mildew which will negatively affect your health. If that's you start experiencing growth mold and mildew in your home, you'll experience a whole new set of problems that you didn't have before.

Take action

Are you dealing with symptoms such as a bloody nose, cracked lips, and sinusitis and you don't have a humidifier? Take action and get a humidifier for your home. It will help you deal with the symptoms that come with dry air.

Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable knowing they are receiving the most effective alternative medicine treatments available. Contact us and we will help you live life how it was meant to be!


20 ways to stay healthy January 15 2018

Your health is everything. Staying healthy helps you have the energy you need to work and play. Here are twenty simple ways that will improve your health:

  1. Sleep at least 7-9 hours each night: Your body needs sleep to perform at its best. Some of the benefits of sleep include injury recovery, weight management, and improved memory.
  2. Wash hands regularly: After doing things like preparing food in your kitchen or using the bathroom, wash your hands thoroughly. It'll help reduce the spread of harmful bacteria from you to everyone around you.
  3. Clean your home: At least once a week, clean your home. It's important to sanitize your bathroom and other spaces to prevent unwanted odors and kill germs. Vacuuming your home will help eliminate dust and other particles that can aggravate your lungs and nasal passages.
  4. Exercise regularly: If you're sedentary, gradually increase your frequency of workouts to prevent injury and help your body get stronger. Are you already working out 3 times a week? You can step up your game by working out 4 times a week or increasing your workout time from 30 minutes to 40 minutes per workout.
  5. Reduce sugar intake: Your body will thank you for following this tip. Here are a few ways to reduce your sugar intake: ask for water instead of orange juice when eating breakfast at a restaurant, limit yourself to one soda a week instead drinking soda every day, snack on carrots instead of candy.
  6. Reduce alcohol intake or stop completely: Drinking alcohol takes a toll on your body and can impair your judgment. Putting an end to your alcohol intake will ensure that you're always able to drive.
  7. Work with a professional to stop smoking: What if you could save money and improve your health at the same time? Ending your smoking addiction will save you money and improve your health. Your lungs, as well as the rest of your body, will thank you.
  8. Skip the fast food runs: Late night binges are not worth it in the long run. One way to avoid the late night fast food runs is to drink water after dinner and get start your bedtime routine by 9 p.m.
  9. Increase intake of fruits and vegetables: Fresh fruits and vegetables are a great way to get vitamins such as vitamin C. A variety of tasty produce will give you many of the nutrients you need to stay healthy and maintain a strong immune system.
  10. Teach your children how to wash their hands: Do your children know how and when to wash their hands? If not, now is the time to teach them.
  11. Get some sunlight: Vitamin D helps you feel positive and optimistic. Even in the winter time, being outside when the sun is out can help you feel better since your body is able to manufacture vitamin D from sunlight. Simple tasks outside like mowing the lawn or shoveling snow give you the opportunity to be under the sun.
  12. Try new recipes that call for healthier ingredients: Are you tired of eating the same things every week? Do some research and look up delicious recipes that call for healthy ingredients. You can even ask friends on social media what their favorite healthy recipes are. Preparing your own meals will give yourself a better idea of what you're putting in your body.
  13. Meditate: Taking even just five or ten minutes a day to focus on one thing is a simple way to feel mentally energized. You can also take a walk in the woods or sit by a lake and ponder since being in nature is an effective way to clear your mind.
  14. Take a walk: Go for around the block with a friend or family member a few times a week. It's a great way to chat and unwind mentally while getting some exercise. Getting a little fresh air for 10-20 minutes during the workday is an effective way to feel rejuvenated and energized.
  15. Pay attention to your health: Use a notebook or an app to track weight changes, how you feel mentally and emotionally, sleep patterns, as well as physical activity. This information will help you stay on top of how you're doing well and what things you need to change.
  16. Partner with a friend: Working with a friend or family member to improve your health helps you stay accountable and on track. You're more likely to be motivated to improve since you also have a vested interest in the progress of your partner.
  17. Hydrate: Drink water regularly. Staying hydrated provides many benefits including improved brain function, prevention of constipation, and preventing heat stroke.
  18. Put your phone down and reduce screen time: Reducing overall screen time will give eyes and mind time to recover. The longer you're on your phone, the more difficult it will be to fall asleep at night. If you have to be in front of a computer for work, schedule regular breaks where you step away from your computer every 45 minutes to an hour to give your eyes a break for a minute or two. It'll reduce eye strain and headaches.
  19. Laugh: Loosening up and laughter decreases stress hormones and gives your immune system a boost. Even an occasional knock-knock joke that makes you chuckle is helpful.
  20. Make time for recreation: All work and no play is detrimental to your health. Schedule time slots in your calendar where you are doing something recreational whether it's playing a game of chess with a friend or going to a local music concert. Your body and mind will thank you for the break from the usual routine.

Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable knowing they are receiving the most effective alternative medicine treatments available. Contact us for your next appointment!


Are you gluten intolerant? Here are five gluten-free options you'll love December 18 2017

Gluten-free options you'll love

Many restaurants offer gluten-free options and grocery stores now have gluten-free products. Many patients we've helped here at Integrative Medica with severe illnesses such as IBS have improved after eliminating gluten from their diet. If you're gluten-intolerant, the presence of these options makes you happy knowing you have choices. Here are five gluten-free options you love:

  1. Rice: A popular source of carbohydrates and nutrients for gluten intolerant individuals, rice is a great choice that can be used in many meals. You can pair rice with any protein such as fish and chicken. You can also make a tasty vegetable stir fry with gluten-free soy sauce. You don't have to limit yourself to regular long grain white rice. You can also try out different forms of brown rice and basmati rice.
  2. Corn: This popular gluten-free option is used in many dishes. Are you craving Mexican food? Corn tortillas are the way to go. When you're at a Mexican restaurant, always order your tacos with corn tortillas. Corn can be used in a variety of dishes from salads or even as a fun snack in the form of popcorn. Plain, fresh corn is always gluten-free but sometimes corn in its different forms may be prepared in recipes with gluten. When you're eating out at a restaurant or considering buying pre-packaged food with corn as the main ingredient, do your research and check if there has been cross-contamination.
  3. Beans: Beans such as black beans are packed with nutrition and can be used in many different recipes such as salads and soups. If you don't like seafood but want a lot of the nutrients found in seafood, black beans are a great choice for you. It's a good source of protein with little fat and is also high in magnesium and folic acid. Kidney beans are another bean option that provides needed nutrients that can be used in dips and stews. You can find kidney beans that are canned and pre-cooked. Kidney beans are also available in dried varieties.
  4. Soy: Did you know that pure soybeans do not have gluten? You can experience the benefits of soy in different forms from tofu to soy milk. Let's focus on tofu for a bit. Tofu is a popular, long-standing member of many Asian cuisines. With over 10 grams of protein per half-cup serving, tofu also will help you receive a healthy serving of iron and calcium. 
  5. Potato: Potatoes can be served in a variety of ways from french fries to baked potatoes to mashed potatoes. When you're traveling, be aware of the fact that not all potato dishes are gluten-free when you go out to eat at restaurants. When eating at a restaurant, ask to talk to a chef or manager to learn how potatoes are prepared since some recipes call for potatoes to be coated in butter and flour for extra crispiness.

Which ingredients are you going to try this week? Let us know in the comments!

Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable that they are receiving the most effective alternative medicine treatments available. Contact us for your next appointment!


All-natural ways to keep your home clean this holiday season December 11 2017

All-natural ways to keep your home clean

With all of the guests you have coming over this holiday season, you need a natural, cost-effective way to clean your bathroom. A clean bathroom makes everything more enjoyable. Here are several natural solutions and tips to keep your home spick and span:

  • Baking soda
  • White vinegar
  • Microfiber cloths
  • Hydrogen peroxide
  • Lemons
  • Essential oils (lemon tends to be a great choice)
  • A glass spray bottle

Glass cleaner: It's no fun for you or your guests to look into the mirror only to see fingerprints and water marks. For this recipe, you just need to combine water and vinegar in all glass bottle. Spray your mirrors with the solution then wipe down your mirrors with microfiber cloths until dry.

Toilet cleaner: To make this toilet cleaner, mix 3/4 cup of baking soda with 3/4 cup of white vinegar in a clean bucket then add 10 drops of your favorite essential oil like lemon or lavender. Flush the toilet to make sure there's nothing else in the toilet bowl. Pour the toilet cleaner you just mixed into the toilet bowl you're cleaning then scrub. After scrubbing your toilet bowl thoroughly, flush your toilet bowl and enjoy your clean toilet!

Chrome touch-up: One of the great things about microfiber cloth is that it can quickly clean your chrome fixtures. Microfiber helps remove any dust or stubborn fingerprints. Keeping microfiber cloth on hand 

Lemon peel air freshener: Cut a lemon in half and scoop out the flesh part of the lemon. After cutting the lemon in half and scooping out the flesh part of the lemon, add a teaspoon of baking soda in the bowl of the lemon peel. One half lemon peel is a good for one trash can. You can. The natural oils from the lemon peel combined with baking soda help neutralize any nasty odors.

Tile grout cleaner: Combine 3 parts baking soda and 1 part water into a paste in a small container. After combining the baking soda and water, use an old toothbrush to apply the tile grout cleaner to the grout and allow the tile grout cleaner sit on its own for 2-3 minutes. When the 2-3 minutes are up, clean the grout vigorously with the toothbrush. You can then remove remaining residue with a damp wash cloth.

Stovetop cleaner: This recipe is similar to the tile grout cleaner where you'll create a paste of baking soda and warm water. After creating the cleaning solution and letting it sit on your stovetop for 4-5 minutes, you will scrub the stovetop thoroughly. Clean the food buildup and cleaning solution with a sponge.

Trying out new ways to clean your home will help you realize all of the different ways you can save money by using ingredients you already have in your pantry or bathroom closet. Most importantly, you'll be able to keep your home clean and spotless without using chemicals that can prove to be dangerous to the health and safety of your children and pets.

Which all-natural recipe will you try this week? Let us know in the comments!

Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable knowing they are receiving the most effective alternative medicine treatments available. Contact us for your next appointment!


How to rest and recover after working out December 04 2017

Taking time to rest and recover after every work out session is an important of taking care of your health. You may already know why you need to take some time after exercising or training for competition. What you may not know is how to rest and recover after working out. Patience is key as you follow these four steps:

Sleep: According to the CDC, you should be getting anywhere from 7 to 9 hours sleep every night. If you're training and pushing yourself on a regular basis, allow for more time to recover so your muscles can heal and regenerate. A few things happen when get the sleep you need such as the release of growth hormone, faster muscle recovery and improved muscle regeneration. One thing you know by now is that sticking to a healthy, consistent sleep schedule takes discipline. It's important to tune out distractions when it's time to go to sleep like putting your phone on silent mode when getting into bed and closing your blinds to block light from entering your room.

Eat: Proper nutrition plays a major role in you getting the results you want from working out. It doesn't matter if you're training for your next amateur boxing match or are getting ready for a 5k your spouse wants you to run. It turns out that your body starts to use available protein to recover after working out and that your body is able to absorb protein and carbohydrates with in 45 minutes after your workout. There are a variety of foods you can eat right after your workout to help you get the results you need to be on top of your game. Some of them include:

  • Fruit salad: What's great about eating fruit is that it's a fresh, healthy way to get enzymes you need to help break down nutrients you need for your muscles. The best route to go when eating fruit is putting together a simple fruit salad. The more color and variety, the more flavor you'll experience and more nutrients you'll receive.
  • Greek yogurt: Not only is greek yogurt effective in helping with digestive health but it's also a source of protein and carbohydrates. You can add strawberries and blueberries for more vitamins and nutrients.
  • Eggs: You could eat them scrambled or even boiled. Eggs are a great way to quickly ingest protein and nutrients that are effective in building muscle.

Hydrate: Dehydration is never a fun experience. Some of the symptoms of dehydration include constant thirst, feeling tired, fainting, dark-colored urine and less trips to the bathroom than normal. In order for your body to function properly and efficiently, you need water and electrolytes. Sports drinks can be helpful in replacing minerals lost through sweat. Always make time to drink water before and after every work out for the best results. Your body will thank you.

Mental rest: Removing yourself mentally will also help you with rest and recovery especially after finishing a grueling event like a marathon. There are many things you can do to rest your mind like spending an hour at the beach, binge watching a TV series on Netflix or meditating in a quiet room for 20 minutes. Chances are that you know the most effective way for you to take a break. By helping your mind reach a state of relaxation, it allows your body to do the little things like tissue repair and prevent the damage that comes from overtraining.

How will you recover from your next workout or competition? What things do you need to differently to get the rest you need? Share with us in the comments below!

Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable that they are receiving the most effective alternative medicine treatments available. Contact us for your next appointment!