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Open Forum
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General
6/15/2010 |
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Today we are going to do something different. Instead of devoting our blog to a particular topic, we will have an open forum. So…please ask any question you would like related to wellness and health. Please understand that I cannot answer questions specific to your personal medical conditions. This is best done with your own doctor. Let’s have some fun…
Q: Pat, MI: I would like to know how much sodium per day is recommended for those over 50?
A: Dr. O'Neil: There is too much salt in the American diet-as much as ten times what we need. We suggest you take in between 1500-2400 mg. of sodium per day. Watch your intake of processed meats, high salt sauces such as soy sauce and canned items such as soups. Check the sodium content of things like soda-some are high in sodium benzoate. For more information go to: http://www.mayoclinic.com/health/sodium/NU00284 Q: Carol, IL: What would you recommend I take for congestion related do allergies?
A: Dr. O'Neil: There are some simple over the counter medicines. The antihistamines may be sedating but there are some non-sedating decongestants that are now available over the counter like loratadine or fexofenadine (these are the generic names). If these simple measures don’t work there are medicines available by prescription that your doctor may recommend.
Q: Betty, OH: What causes the symptoms of allergies?
A: Dr. O'Neil: In susceptible persons on exposure to allergy producing substances such as pollen and ragweed the immune system is activate to release histamine which causes dilation of blood vessels and leakage of fluid. There are other factors that contribute also. This can lead to a combination of symptoms such as runny eyes, nasal congestion, sinus and head congestion, scratchy throat and cough.
Q: Rose, IL: How would Brookdale begin educating people to try whole grains in their dining rooms?
A: Dr. O'Neil: As part of our Cross Train Your Brain theme we have been stressing whole grains as an important component of the Mediterranean Diet. Reinforcing this is the Ultimate Chef America events across the country. We have also written and Optimum Life Education Series on the Mediterranean Diet which is available for our nurses and therapists to use as educational resources.
Q: Pat, MI: What should I do if I think a senior residence is serving a diet too high in sodium?
A: Dr. O'Neil: Talk to the director of dining services or the executive chef about your concerns. Everyone’s individual preferences are different and it is important that those are communicated. Many communities offer healthy options as part of their menus.
Q: Renie, IL: What are the good and bad carbs and fats?
A: Dr. O'Neil: I suggest avoiding refined sugars and sweets. Whole grains are good sources of carbohydrates. Good fats are Omega 3 fats like those in fish and nuts, monounsaturated fats like those found in olive oil and polyunsaturated fats in vegetable oils We want to avoid trans fats (fats that are solid at room temp.) and saturated fats such as is found in butter and animal sources. Brookdale Senior Living is trans fat free in all of our communities.
For more information here's and article on the subject:
http://www.webmd.com/food-recipes/nutrition-labels-9/good-fats-bad-fats
Q: Jane, FL: What number SPF level is recomended for sunscreen?
A: Dr. O'Neil: An SPF of 15 or greater will offer protection from the sun’s harmful rays. There may be a smaller length of protection for higher numbers but a 15 will do the job. If you go swimming or are active during the day it is wise to reapply.
Q: Holly, WI: Does saline irrigation of the nasal passages work for allergy relief?
A: Dr. O'Neil: There seem to be a lot of people who have found a lot of relief from this technique. This can help to thin the mucous so it can drain more easily. You many want ask an ear, nose and throat doctor to help you learn the process for use of the Nettie Pot.
Q: Shirley, IL: It is challenging to get 7 servings of whole grain a day. How do YOU do it?
A: Dr. O'Neil: In the morning I have oatmeal on most days or a fiber type cereal along with a multigrain bagel or English muffin. Often lunch is granola mixed with yogurt. Dinner often includes whole grain pasta or brown rice. If I eat bread with dinner it is whole grain.
Q: Dan, PA: Is mayonnaise a good or bad fat?
A: Dr. O'Neil: Mayonnaise is made from various types of oil so it depends what it is made from. Olive Oil, Canola or other vegetable oils are considered good fats. Read the labels.
Q: Emily, MA: Does orange juice have more sugar than cranberry juice?
A: Dr. O'Neil: Cranberries are very tart and therefore require sweeteners to be palatable. Usually this means added sugar although sometimes it is sweetened with other juices like apple juice. While orange juice is naturally high in sugar-it is not the added type so this is better. Reading labels is important.
Q: Greg, IL: What is the best way to remove ear wax?
A: Dr. O'Neil: There are actually wax removal kits that have a substance in them to loosen the ear wax along with a bulb syringe. Sometimes as we get older this irrigation can cause vertigo (dizziness). Use warm water to irrigate to avoid this.
Q: Emily, MA: When baking, what ingredient would one use rather than a trans fat like crisco or margarine?
A: Dr. O'Neil: There are some products that are fat substitutes that can be used for baking. Some people use apple sauce in place of fat, you may need to adjust the liquid in the recipe. There are some trans fat free margarines now or you can use canola oil.
Q: Emily, MA: To follow up with the ear wax inquiry, should one use hydrogen peroxide to clean out your ears?
A: Dr. O'Neil: I believe the over the counter solutions made specifically for ear cleaning are more effective.
Dr. O'Neil: Thank you for your interesting questions today. I enjoyed being with you as always. I look forward to seeing you next month.
Best Wishes for an Optimum Life
Dr. K.
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