Your Stove: Gas for Efficiency or Electric for Better Air Quality?

by Kelly R. Smith

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Cooking dinner on a gas stove range
Cooking dinner on a gas stove range

Does your home have a gas stove for energy-efficiency or an electric one for better air quality? If you have a gas line to your home you’ve got a choice but if you don’t, you are locked into the electrical stove version — unless you want to pay to have a natural gas line installed. Each type of appliance has its pros and cons.

The Pros of Natural Gas vs. Electricity

The primary benefit of natural gas appliances, and stoves/ranges in particular is that they are more energy-efficient (on an operating cost basis). Why? Simply put, it takes gas, or some other fuel source, to generate electricity. That is an extra production step. On the other hand, electrical power is much better for your health, especially if you are prone to asthma issues.

Natural Gas Contributes to Indoor Air Pollution

Burning gas to cook food on any stove produces particulate pollutants, the worst of which is nitrogen dioxide, or NO2,, and sometimes also carbon monoxide. You know what they say about closed garages with the car engine running.

This is why the air around your stove or any other gas-fueled appliance such as a water heater or downflow gas furnace should be vented to the outdoors. Even brief exposure to air containing elevated concentrations of NO can result in coughing and wheezing for people with asthma or other respiratory issues. Prolonged exposure to this gas can result in the development of those conditions, according to the EPA1 who says, “NO2 along with other NOx reacts with other chemicals in the air to form both particulate matter and ozone. Both of these are also harmful when inhaled due to effects on the respiratory system.”


How to Protect Yourself and Your Family from Gas Appliances


References

  1. EPA (Environmental Protection Agency), Nitrogen Dioxide (NO2) Pollution, https://www.epa.gov/no2-pollution/basic-information-about-no2

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

How Health Care Systems Use Clinical Empathy to Support Patients

by Kelly R. Smith

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Surgeon and nurse operating on a patient
Surgeon and nurse operating on a patient

Introduction: What is Clinical Empathy?

What is clinical empathy? The Journal of General Internal Medicine1 defines it this way, “the act of correctly acknowledging the emotional state of another without experiencing that state oneself.” Note that patients desire empathy from providers, and providers want to make it available. As opposed to the layman’s concept of empathy, professional empathy must be purely cognitive, in contrast with sympathy. Otherwise, the professional risks identifying too closely with the patient, endangering the relationship and clouding the judgement needed for proper medical condition diagnosis and treatment.

Of course, this is not to say that the concept of clinical empathy is limited to the relationship between the provider and the patient (although that is the focus of this paper). It affects the entire medical community in one way or another. It applies to all, from the ophthalmologist to the surgeon and everyone in between.

The Role of Social Media

More patients are going online to discuss what they are experiencing. Such as, “Did you have this side effect from your flu shot? Were you warned?” This is having a relatively new influence on the patient/doctor relationship. The question is – how can this situation be managed in the most productive way possible? Empathy skills can be honed by understanding real-life situations and concerns. In order to get a grasp on what kind of relevant concerns are floating around on the internet, data analysis must be . At first glance, due to the sheer magnitude (and “noise”) of the data set, the problem might seem overwhelming.

This is where specialized software comes into the picture. Specifically, data analysis software that has both the statistical and analytical capacity to inspect, clean, transform, and model data in order to derive important information for decision-making purposes.

What sort of patient concerns crop up often in social media? Wait-time is always a big issue that leads to patient frustration. They see a lot of activity in the hospital or clinic, but nobody has a sense of urgency for their care. Another common concern is doctors and staff that are distracted, aloof, and impersonal. It is also quite common for someone online to seek out others that have had their condition and they want advice or confirmation that their treatment protocol will result in a high level of efficacy. Conversely, some patients reach out to share without being asked. This can be considered empathy in its own right.

Providers have noticed an uptick in this type of social media use during the COVID-19 pandemic. Group norms play a large part in this; while spending more time indoors and online researchers have found that individuals gravitate towards similar age groups, lifestyles, and socioeconomic groups that are similar to their own.

In many cases, the provider realistically can’t spend a great deal of time with one individual, or the volume of information is so large that the patient does not absorb it all. The patient may decide to fill in the gaps, and discover other points of view, via the internet. Social media used properly is a benefit to the medical community.2

Improving Clinical Empathy and Setting a Standard

The first step is to reach a consensus among the group of providers involved. Next is to define the current dynamic. and define specific methods to achieve the level of improvement needed. Some things to consider are:

  • Is there a current system of training for the group to ensure that a standard level of knowledge and application exists.
  • Is emphasis being adequately put on communication skills? There are many times when the provider must deliver negative news to the patient. Empathetic skills are extremely important in these situations.
  • Are providers experiencing “burnout” due to stress, administrative duties, long hours, etc.? This will have an adverse effect on providing empathetic care.

The Importance of Clinical Empathy

The importance of empathy in the provider/patient relationship cannot be overstated. In many cases, a patient who harbors the perception that the provider is not caring or involved will not present sufficient information for a proper diagnosis to be made. Empathy creates a communication bridge between the provider and the patient.

An end-game consequence is fewer situations where a patient does not feel like he or she received the expected level of care. More successful case outcomes translate into greater provider satisfaction and fewer issues with burnout.

What Are Some Relevant Barriers to Achieving Clinical Empathy

  • Lack of emotional intelligence, being unaware that one isn’t being perceived as empathetic.
  • Younger providers during training can seek to emulate more established colleagues who themselves are not empathetic.
  • Trying to balance the need to be objective and the need to show empathy and falling on the left side of the scale. This can be especially problematic when delivering bad news.
  • When a provider is experiencing burnout or has simply become jaded due to the long time spent on the job; enthusiasm to help others can get lost over time.

Empathy Gaps

Empathy gaps occur when the patient has seen his provider but comes away unsatisfied, feeling misunderstood. This can occur when:

  • They feel misunderstood or that the wrong assumptions were made.
  • They feel that the advice was boilerplate rather than personalized.
  • They feel that the level of service was substandard. This can be a problem for doctors that accept Medicare and Medicaid and try to book as many patients as possible.
  • No advise was given for supplements that could help their conditions or interfere with current treatment.

Changing behavior that causes these gaps can be done through MAPS (Motivation Ability Processing). This is formal training that providers go through that touches on areas of concern that have been identified.

Summary

Clinical empathy is not a recent phenomenon but advances in technology present new and powerful tools to identify issues and correct them. A suitable attitude is, “never be satisfied nor complacent.” Empathy has affected the medical community in many ways and is itself being affected by ever-changing conditions. Two of the prominent recent ones are the expanding presence of social media and the COVID-19 pandemic and subsequent lockdown. Ways to alleviate it in order to provide a better experience for the patient and the provider are being explored and implemented.

References

  1. Jodi Halpern MD, PhD. What is Clinical Empathy? Journal of General Internal Medicine. https://onlinelibrary.wiley.com/doi/full/10.1046/j.1525-1497.2003.21017.x
  2. Katherine Chretein and Terry Kind, Social Media and Clinical Care, Circulation, https://www.ahajournals.org/doi/10.1161/circulationaha.112.128017

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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


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The Effect of Blue Light Exposure on Eyes and Sleep

by Kelly R. Smith

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Anti-blue-light glasses protect eye health
Anti-blue-light glasses protect eye health

You might have heard about the effects of blue light on your eyes and sleep patterns. As we live longer, the more chance there is of our health being affected. Blue Light is the visible light located at the blue end of the light spectrum. Although not as energetic as ultraviolet (UV) light, there is some concern that high levels of blue light might cause more damage at the cellular level than longer wavelengths of visible light, which you perceive as the colors red through green. Exposure to blue light may have an impact on your sleep-wake cycle, compounding the problem with Coronavirus pandemic dreams.

Sources of Blue Light

Blue light occurs naturally. This is not really a concern. Where it gets troubling is adding in the light emitted from LED lights, cell phones, television sets, tablets, and laptop computers. Studies suggest that 60% of people spend more than 6 hours a day in front of a digital device (or near certain lights) so what did not used to be an issue is suddenly the elephant in the room.

Outside, light from the sun travels through the atmosphere. As it does, the shorter, high energy blue wavelengths collide with air molecules causing blue light to scatter everywhere. This is why the sky is blue. Interesting, yes?

Blue Light and Your Sleep

In its natural form, your body takes advantage of blue light from the sun to regulate your natural sleep and wake cycles.  This is called your circadian rhythm.  This light also helps boost alertness, heighten reaction times, elevate moods, and increase the feeling of well being. In the wintertime, when the period of sunshine is reduced, some people suffer from seasonal affective disorder (SAD). This is a type of depression that’s related to changes in seasons. SAD begins and ends at about the same times every year. If you’re like most people with SAD, symptoms begin in the fall and continue through the winter months, sapping your energy and making you feel moody and glum.

Chronic exposure to blue light at night (binging on Netflix, gaming, social media) can lower the production of melatonin, the hormone that regulates sleep, and disrupt your circadian rhythm. You can’t be expected to withdraw from activities, but over-the-counter melatonin supplements are quite inexpensive.

Blue Light and Your Eyesight

Blue light waves are some of the shortest, highest energy wavelengths in the visible light spectrum.  Since they are shorter, these blue, or High Energy Visible (HEV) wavelengths, flicker more than the longer, weaker wavelengths. This kind of flickering creates a glare that can reduce visual contrast and affect sharpness and clarity.

Your eyes’ natural filters don’t provide much protection against  blue light rays from the sun. The same is true of your devices or from blue light emitted from fluorescent-light tubes. Prolonged exposure to blue light is likely to result in damage to your retinas and contribute to age-related macular degeneration, which can lead to loss of vision.

How You Can Protect Your Eyes

Do what I do — wear anti blue light glasses. I wear them at the computer. They are inexpensive and give the screen a pleasant tint. My regular glasses have a coating that helps when I walk, run, or drive.

That’s the effect of blue light exposure on eyes and sleep. Welcome to the modern world. Please participate in the poll on the right-hand side of this page. I want to get a better feel about how others feel about blue light.



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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Who Needs a Flu Vaccine Shot and When

by Kelly R. Smith

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Getting a Seasonal Flu Shot
Getting a Seasonal Flu Shot

This article was updated on 09/25/20.


As of this writing, flu shots have become available for the expected flu season which we will experience roughly between October and May. Anyone can catch the flu (influenza) but at a higher risk are:

  • Infants and young children.
  • People 65 years of age and over.
  • Pregnant women.
  • People with pre-existing health conditions or a weakened immune system.

Why Get Your Flu Shot Early

This year is different. Everybody and their brother are more cognizant of health issues and transmittable illnesses. The COVID-19 pandemic, with it’s associated fashion statement of face masks, already has everybody woke to virus culture. In light of that, it’s not a stretch to assume that more immunization naysayers will be queuing up for an influenza shot.

I got mine today at my local Kroger, where I get my blood pressure medication prescription filled. It’s free with my health insurance. Out of curiosity I asked the needle-wielder if he expected a run on vaccine stores due to the public’s heightened health awareness. He said yes; that is the prevalent sentiment in his circle of comrade shot-givers. There are only so many doses made available seasonally, and when they’re gone, they’re gone. If you snooze, you lose.

So, avoid the lines and the shortages. Get your shot now. If you can remember the gasoline shortage lines when that bumbling fool Jimmy Carter was president, that is a good analogy of what we might be looking at with flu shots.

Double Trouble This Season

This flu season contains a double-whammy; the flu plus the Coronavirus pandemic. Getting them both at once will be a very bad scenario, especially for anyone over 65 or that has an underlying condition.

“No one knows for sure how most people will react to simultaneous infection with these two viruses,” says Michael B. Grosso, MD, medical director of Huntington Hospital in Huntington, New York. “However, we have extensive experience with children and adults experiencing co-infection with two or more respiratory viruses. As you might guess, people get sicker, take longer to recover and require hospitalization more often when co-infection happens. It’s unlikely to be different with COVID-19 and flu.”

How the Flu Vaccine Works

In the old days, when the flu happened, it just happened. The Spanish Flu was devastating. It lasted from 1918 until 1920 and claimed approximately 500 million souls. A previous flu pandemic during 1889-1890 killed ~1 million people worldwide.

Today we know a bit more about it. We know it will happen every year. We have a good idea of where it will start and from this knowledge we (the CDC) has a good guess of which strains to prepare immunizations for. It’s still a crap-shoot, but it’s better than nothing. The shot I got today is targeted for old codgers in my age group.

The one I received was Fluzone High-Dose Quadrivalent. It has four times the antigen, (the part of the vaccine that helps your body build up protection against flu viruses), than Fluzone Quadrivalent and other standard-dose inactivated flu vaccines. Both are quadrivalent vaccines. The higher dose of antigen in the vaccine is intended to give older people a better immune response, and therefore, better protection against flu. What’s not to love?

Vaccines are Good for You and Your Neighbors

I feel compelled to express my feelings on this subject. Over the past decade or so, there has arisen a segment of the population that is entirely anti-vaccination. OK, I get it. In rare circumstances vaccinations can cause issues. But face it, life is, at best, a crap-shoot, my friend. Play the odds.

You don’t want your kid to face the 1 in 1,000,000,000 chance of autism? So no shot for smallpox or polio? OK. Let’s make that happen. We thought those diseases were eradicated in North America but without Trump’s wall, they are being imported.

So get your flu vaccine shot and get it while the doses are still available. There is a predicted demand that will work against you if you hesitate. Go bold, get poked, and don’t look back.



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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Prebiotics, Probiotics, and Synbiotics; What Does It All Mean?

by Kelly R. Smith

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The health benefits of probiotics
The health benefits of probiotics

This article was updated on 10/26/20.

Everywhere we turn nowadays we hear about probiotics. But what about prebiotics and synbiotics? Actually, they all work hand in hand. Here’s the rundown.

  • Probiotics. WebMD says, “Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called ‘good’ or “helpful” bacteria because they help keep your gut healthy.” When you lose the “good” bacteria that inhabit your gut, after you take antibiotics for example, probiotics can help replace them. The two main types are lactobacillus and bifidobacterium. You can get them through dairy and supplements.
  • Prebiotics. The Mayo Clinic tells us, “Prebiotics are specialized plant fibers. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.” They are found in a variety of fruits and vegetables, mostly those that are rich complex carbohydrates, such as fiber and resistant starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for the bacteria and other microbes. When your balance is off it can affect your metabolism.
  • Synbiotics. ScienceDirect says, “Synbiotics are a combination of prebiotics and probiotics that are believed to have a synergistic effect by inhibiting the growth of pathogenic bacteria and enhancing the growth of beneficial organisms.” Evidence suggests that synbiotics influence the microbial ecology in our intestines. This is true in both humans and animals and synbiotics play a role in alleviating various illnesses.

Knowing what we know about prebiotics, probiotics, and synbiotics it becomes clear that we should maintain our diet with various types of foods in mind, organic whenever possible. This includes milk, cheese, fermented foods like kimchi and kombucha, whole grains, miso, fruits, and vegetables.

Benefits of Probiotics

  • Improves immune function. They assist in the treatment and/or prevention of many common conditions. Some of these include diarrhea, irritable bowel syndrome, ulcerative colitis, and Crohn’s disease.
  • Protects against hostile bacteria to prevent infection. Under normal (balanced) conditions, your friendly bacteria in your gut outnumber the unfriendly ones. Probiotics stand duty as gut-beneficial bacteria that create a physical barricade against legions of unfriendly bacteria.
  • Improves digestion and absorption of food and nutrients.
  • Counters the negative effects of antibiotics. When you contract a bacterial infection, antibiotics are most often prescribed to as the immediate solution. That’s a Godsend, but unfortunately, nothing good comes free, and antibiotics kill bacteria arbitrarily, decimating both good and bad bacteria in your intestinal tract. By eliminating beneficial bacteria, your body is susceptible to a number digestive issues. Myself, when I go to the grocery store to have an antibiotic prescription filled, I also stock up on yogurt with active cultures.
  • Boosts heart health.
  • Lowers cholesterol. Probiotics contain bacteria that are effective in lowering total and LDL (bad) cholesterol. Taylor Francis Online says, “Numerous clinical studies have concluded that BSH-active probiotic bacteria, or products containing them, are efficient in lowering total and low-density lipoprotein cholesterol.”

Others are reading:

References


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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

How to Celebrate Labor Day During the Pandemic

by Kelly R. Smith

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A patriotic Labor Day parade
A patriotic Labor Day parade

We have a long and interesting history of Labor Day. Although it began similar in nature, and partly inspired by the Socialist May Day celebration, in America we have moved away from the political aspect. Now it’s a time to enjoy the end of summer, attend parades, and socialize with family and friends.

But this year will be a bit different because of the COVID-19 pandemic. This year it’s all about wearing masks (not the fun kind) and social distancing. As if “quarantine fatigue” wasn’t already enough of a problem. So let’s look at some guidelines and activities.

Considerations for Labor Day Gatherings

  • Masks: All guests should be wearing them while they’re not eating or drinking. When they do take off masks, they should move an appropriate distance away from others to social distance. Sorry to rain on your parade. That your city may have canceled anyway. It’s ironic; politicians support Antifa riots, I mean peaceful demonstrations, but celebration gatherings and church are prohibited.
  • Food and drink: Avoid shared items, like putting your hands into a shared cooler full of soda and beer or bowls of chips and dip. Have everyone use their personal disposable gloves on serving tools such as shared tongs to plate something like a hot dog.
  • Location: Will there be plenty of space for people to socially-distance? Is the area well-ventilated? Outdoor gatherings are optimal because of the open air and the ability to spread out. Also, there has been some speculation that UV rays kill the virus. In fact, if it’s true, It’s a good idea to have a cell phone UV sanitizer at home.
  • Personal hygiene: Do you have somewhere where attendees can wash their hands? Hand washing using soap and warm water is always more effective than using hand sanitizer. Be sure to clean your hands before and after eating, and before and after you touch any high-traffic surfaces.

Labor Day Activities

In addition to the kind of party described above, you can avoid the traditional and get creative.

  • A Netflix or Amazon Prime binge-watching party. These tend to be smaller gatherings so they reduce the probability of catching the COVID-19 virus.
  • Have a backyard bonfire. If you plan to do your celebrating in the evening (and maybe viewing some fireworks in the distance if you’re lucky), this is a great idea. Hot dogs and marshmallows, anyone? A firepit is also an option.
  • Spend the day on the water. In your boat, the crowd will be small. One family per boat in a multi-boat gathering really mandates social-distancing. How about a group of kayaks?
  • Attend a drive-in movie theater. The tables have really turned lately. Regular theaters are hurting but drive-ins are experiencing a revival.

These ideas of how to celebrate labor day during the pandemic should provide you with some precautions and some options. We may not like the new normal but we have to make the best of it.



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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Melatonin Uses, Side Effects, Dosage, Benefits

by Kelly R. Smith

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Waking after a restful melatonin sleep
Waking after a restful melatonin sleep

Melatonin (5-Methoxy-N-Acetyltryptamine, MEL, Melatonina, Mélatonine, MLT, N-acetyl-5-methoxytryptamine, etc.) is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production. It’s hard to experience lucid dreaming if you’re busy counting sheep.

It is most commonly bandied about a cure for insomnia although other benefits are also being investigated. Although we would all like to think that melatonin is a panacea for all number of things, it is a bit more complicated, like using UV light to kill COVID-19 virus is.

Common Uses for Melatonin

  • Promoting regular, satisfying sleep. As mentioned above, some people take melatonin in pill form by mouth seeking to adjust their body’s internal clock. It is most commonly used for insomnia and improving sleep in different situations. For example, it is used for jet lag, for adjusting sleep-wake cycles in people whose daily work schedule changes (shift-work disorder), and for helping people establish a day and night cycle.
  • Coronavirus disease 2019 (COVID-19): At this time there is no research-based evidence to support using melatonin for COVID-19. That being said, people will latch onto rumors of efficacy.
  • Non-24-hour sleep wake disorder. Taking melatonin just at bedtime is reputed through anecdotal evidence to improve sleep in persons who are blind. We’ve all seen that commercial on TV.
  • Combating medications that lower melatonin levels. Some prescriptive drugs such as beta-blocker drugs for high-blood pressure, such as atenolol and propranolol, are a class of drugs that seem to lower melatonin levels. Supplementing is thought to replace them.
  • Relief for painful uterine disorder (endometriosis). There is anecdotal evidence that taking melatonin daily over an 8 week period seems to reduce the pain and associated painkiller use in women experiencing endometriosis. It also reduces pain during menstruation, intercourse, and while going to the bathroom.
  • Jet lag. Some research reveals that melatonin can significantly improve certain symptoms of jet lag including alertness and movement coordination. It also seems to slightly improve other jet lag symptoms like daytime sleepiness and tiredness. However, melatonin might not be as effective for lowering the time it takes for people with jet lag to fall asleep.

Side Effects

  • Interfering with pregnancy. A melatonin supplement may be unsafe for women when taken by mouth or injected into her body frequently and/or in high doses when she is trying to become pregnant. Melatonin might have effects similar to birth control. This might make it more difficult to become pregnant.
  • Breast-feeding. The jury is still out. When in doubt, err on the side of caution.
  • Interactions with prescription medication. Always consult with your doctor if you are taking medications such as blood pressure medication.
  • Daytime sleepiness. There’s a reason it’s for sleep. Some might take it during the day as a “calm-down” measure but this is not recommended. But even when taking it at bedtime, Healthline.com says, “sleepiness is a possible problem in people who have reduced melatonin clearance rates, which is the rate at which a drug is removed from the body.”
  • Decreased body temperature. Melatonin causes a slight drop in body temperature. While this is generally not a problem, it could make a difference in people who have difficulty keeping warm.
  • Blood thinning. It may also cause a reduction in blood coagulation. Because of that, you should speak with your doctor prior to taking high doses of it with warfarin or other blood thinners.

Dosage

With regards to adults, the standard dosage used in studies ranges between 1 and 10 mg, but there isn’t currently a definitive “best-case” dosage. It’s widely believed that doses in the 30-mg range may be harmful. As an example, I take just 10 mg and sleep like a baby.

In fact, taking too much supplementary melatonin can actually disrupt your circadian rhythm (also called your sleep-wake cycle), and further disrupt what you are trying to deal with.

Bottom line? Melatonin uses, side effects, dosage recommendations, and benefits are important to know about before you go tinkering with your sleep patterns. Its use can be a Godsend in the right situation.


References:


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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Do UV Light Sanitizers Kill COVID-19?

by Kelly R. Smith

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Disinfecting a countertop with a UV light sanitizer
Disinfecting a countertop with a UV light sanitizer

The short answer is that yes, UV light sanitizers do kill COVID-19. In fact, for years now HVAC technicians have been installing them in heating and cooling ducts to kill viruses, mold spores, and bacteria as air gets recirculated. This might have prevented Legionnaire’s Disease.

The long answer is, it depends. ConsumerLab.com puts it this way, “Yes, ultraviolet light in the “C” range, also known as UVC, has been shown to kill SARS-CoV-2, the virus that causes COVID-19. The big challenge with using UV-C light is being sure your UV lamp provides a large enough dose of UVC light to all the surfaces you need to disinfect, such as a mask, phone, or an entire room, and that you are not exposed to the UVC light, as it is dangerous.”

Should You Buy and Use a UV Light Sanitizer?

It certainly couldn’t hurt as long as you take ConsumerLab’s advice. Just as it is with other products that have skyrocketed in demand (remember toilet paper when the COVID-19 pandemic struck) overnight, these UV lights are flying off the shelves.

Consequently, there are likely to be a lot of “cheap imitations” out there, mostly from China. These things do have a way of coming full-circle, don’t they? Just be sure to do due diligence before parting with your cash.

Other Ways to Protect from the Coronavirus

  • Wear a mask. Yes, I know people are polarized about this issue, about whether the mandate infringes on their constitutional rights or not. People on both sides tend to get very bellicose about it. I don’t like it but on the chance that it works, I’ll do it.
  • Use disposable gloves. I saw more people using these when we embarked on this journey than now. They’re practical for some things, not for others.
  • Wash your hands regularly with soap and water. Also, clean them with an alcohol-based hand rub. Hygiene is important.
  • Avoid touching your face. This touching is automatic so this strategy might be difficult. The mask makes my nose itch.
  • Practice physical distancing. Avoid unnecessary travel. Stay away from large groups of people.

It seems that the verdict is in — UV light sanitizers are effective at killing COVID-19 virus if you use one that is powerful enough and you do it with zeal and overkill. There’s no visible meter that tells you when you’re done. Don’t shilly-shally. But do participate in the poll on the right-hand side of this page. Thanks!

References:



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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Intermittent Fasting – a Beginner’s Guide to Weight Loss

by Kelly R. Smith

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Empty plate symbolizes intermittent fasting for weight loss
Empty plate symbolizes intermittent fasting for weight loss

Fasting, or abstaining from eating for a period of time, has always had a place in human history. Sometimes it’s for religious reasons. Matthew 6:16-18 does not tell us that we have to fast. However, He expects that we will. He said, “when you fast…” So, just an expectation. But in a broader scope, most people today explore intermittent fasting for weight loss. As a bonus, there are other health benefits that we will go into. There’s inspiration on many levels.

Intermittent Fasting Methods

  • The 16/8 method. This is the most popular method primarily because it is the easiest to do. With most of us spending an inordinate amount of time at home and away from fast food distractions because of the COVID-19 pandemic anyway, it’s easy. This method entails eating your first meal of the day at noon (lunch), and the last one around 8 PM (dinner). Do this every day. Water, coffee, and unsweetened tea are fine during your fast.
  • The 5:2 method. Your week looks like this — you eat normally except on Tuesday and Friday where women eat just 500 calories and men just 600 calories. You might have heard it called called the Fast Diet; it was popularized by British journalist Michael Mosley.
  • The eat, stop, eat method. This is just like the 5:2 except that you fast completely on Tuesday and Friday. For example begin fasting after dinner on Monday and go until dinner on Tuesday. You might find this one difficult to stick with this form of diet faithfully but if you resolve to make it a habit it will get easier.
  • The alternate day method. Eat normally one day, fast the next. Repeat. Over and over. In some interpretations, some few calories are allowed on fasting days.
  • The warrior diet. Every day you get to eat a large dinner but only small amounts of raw fruits and vegetables during the day.
  • Spontaneous meal skipping. Here you get to eat normally but skip breakfast one day per week and dinner another day. When you do eat breakfast, try my homemade bread recipe. It’s loaded with good things.

Fasting Affects Your Hormones and Cells

Once you adopt one of these fasting methods and make it a habit, things start happening under the hood. If your main goal is to lose weight and shed pounds, there’s good news — your hormone levels change making stored body fat more available for fuel. Here are some other changes that improve your health.

  • Gene functionality. There are changes in the function of your genes that are related to longevity as well as protection against disease.
  • Human Growth Hormone (HGH) increase. This leads to both fat loss and muscle gain.
  • Cells undergo repairs. As you fast, cells begin cellular repairs including autophagy, which is when your cells digest and eliminate older and dysfunctional proteins that have built up inside cells.
  • Insulin levels change. Your insulin sensitivity gets better and your levels of insulin drop off dramatically. This in turn makes your stored body fat more accessible for weight loss.

The take-away from all this is that if you are looking for a way to lose weight while generally improving your health, intermittent fasting is worth looking into. As with anything else, it is always a good idea to run it past your doctor. And when you do eat try to stick to organic food that has undergone minimal food processing if any at all.

References:



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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

10 Signs of Nutrient Deficiency

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Foods that fight nutrient deficiency
Foods that fight nutrient deficiency

Many of us eat fast food or whatever is at hand because of the fast-paced lives we live. You might say to yourself, “I take a multivitamin; I’m good.” That is not always true. Supplements, at least high-quality ones, are not bad in themselves despite what some say. Some manufacturers are indeed mountebanks but not all. Additionally, not getting enough fiber can mean a short-circuiting on nutrient absorption. Living in the Coronavirus lock-down surely doesn’t help. If you have any of these signs of nutrient deficiency, it’s prudent to turn things around. Here are some signs.

Signals From Your Body Regarding Nutrient Uptake

  • You are developing a pale, sallow complexion. The problem may be iron deficiency. This makes for smaller red blood cells. Not only does it mean you produce fewer of them but they are filled with less hemoglobin. Hence, your skin looks less red. The American Society of Hematology says, “Iron is very important in maintaining many body functions, including the production of hemoglobin, the molecule in your blood that carries oxygen. Iron is also necessary to maintain healthy cells, skin, hair, and nails.” The solution? Boost your intake of dark leafy greens, grass-fed beef, lentils, and fortified cereals and breads.
  • You have stubborn acne. In the past this has been blamed on certain foods like chocolate and one of our favorites, commercial or homemade pizza. We now understand it a bit better. The lack of enough omega-3 fatty acids may be the culprit; they have strong anti-inflammatory properties. So if you are lacking, it can present as acne. The solution? Pick up some fish oil capsules and eat more salmon.
  • You Have Brittle Nails. If your fingernails have been breaking easily and often, it might be due to a lack of biotin, also known as vitamin B7, which nourishes your nail’s growth plates. The solution? Supplements are a good way to go. I take what is called on the bottle Super B-Complex, which contains 1,000 mcg which is equal to 3,333% of daily value. This is not an issue because it’s a water-soluble vitamin. Also, eat more eat more eggs, cheese, nuts, seeds, fish, organ meats, and vegetables such as cauliflower and sweet potatoes.
  • Your skin is parched and dry. You can blame this one on an omega-3 fatty acid deficiency. In this case, they help nourish your skin’s lipid barrier. This is the layer of oils that act as a gatekeeper to keep harmful germs and toxins out and essential moisture in. This deficiency can also manifest in more wrinkles and visible aging due to skin dehydration, ladies.
  • Lips that are sore and cracked. This can be the result of an iron deficiency and/or a riboflavin (vitamin B2) deficiency. The National Institutes of Health says, “The signs and symptoms of riboflavin deficiency (also known as ariboflavinosis) include skin disorders, hyperemia (excess blood) and edema of the mouth and throat, angular stomatitis (lesions at the corners of the mouth), cheilosis (swollen, cracked lips), hair loss, reproductive problems, sore throat, itchy and red eyes, and degeneration of the liver and nervous system.” Suffice to say I don’t want this one. The solution? Once again, a B-Complex vitamin should do the trick.
  • You have a wound that resists healing. If you are reading this, you know as an individual how long it takes your body to deal with cuts and scrapes. If it seems to be taking too long, you might have an iron deficiency. As a rule, shoot for 20 to 30 grams of protein at each meal and 10 to 15 grams of protein with each snack. Mind you, this is harder to do if you are a vegan but it’s not impossible. Peanut butter and other legumes are good. Carnivores are less likely to have this issue. Protein drinks are also readily available. I’m partial to favorites like this beef Stroganoff recipe that I make from time to time.
  • Are you experiencing bleeding gums? Usually this signifies that one is a bit derelict in flossing and brushing. But if this is not you, a vitamin K deficiency might be at the root (so to speak; pardon the pun) of your problem. It has a big role in role in helping blood clot, or coagulate. The solution? Look for vitamin K1 (phylloquinone) mainly in leafy greens and cruciferous vegetables. Vitamin K2 (menaquinone) is actually bacteria produced your gut. It is also available in fermented foods, cheese, natto, meat, dairy, and eggs, according to the National Institutes of Health.
  • Your hair is thinning. Your hair can be a mirror of what you eat. Protein and vitamin C deficiencies have been known to cause thinning or brittle hair as well as hair that falls out easily. Vitamin C assists you in making collagen, one of the building blocks of healthy hair and healthy hair follicles. Protein supplies amino acids destined for collagen (and other protein) synthesis.
  • Your nails are misshapen or discolored. If your iron levels are low, this can result in whitened or ridged nails. A vitamin B12 deficiency can make your nails turn brownish. A lack of biotin increases your risk of fungal infections that, in turn, can manifest as ridging and discoloration.
  • Premature graying of the hair. Going gray early can be caused by many things — genetics, some say worry, and the jury is still out on getting a fright. But we are concerned here with nutrition. The mineral copper helps you create melanin which is one pigment, among others, that imparts color to your hair. If you have low copper levels, or an underlying medical issue which stops you from metabolizing copper you ingest properly, this can turn your hair gray. Which I must say, I find downright fetching on most women although they likely disagree.

The bottom line here is that each sign of nutrient deficiency is linked to primary vitamins and minerals, but in reality, they’re all a “soup” in which all have a role. The best course of action is a well-rounded diet accompanied by high-quality nutritional supplements. As a caveat, if you can’t clear something up in short order, consult with your primary care physician.

References:



Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation! We rely on our readers rather than a paywall to keep the lights on.

 




Visit Kelly’s profile on Pinterest.


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.