Effective, Low-Cost Ways to Get Rid of A Stuffy Problem — Sinusitis
Home remedies often can reduce problematic sinus symptoms, according to the October issue of Mayo Clinic Women's HealthSource.
Symptoms, including nasal congestion, facial pain, headache, and fatigue, are common. Annually, doctors report about 32 million cases of chronic sinusitis — when patients' symptoms last 12 consecutive weeks. Evidence shows that home remedies are an inexpensive, effective first course of treatment. Consider these tips:
Use nasal irrigation or a nasal spray. Researchers have found that flushing out the nose twice a day with a saltwater (saline) solution can effectively treat and even prevent sinusitis "attacks." (See a demonstration at www.MayoClinic.com. Type "nasal irrigation" in the search box.) Spraying a saline solution into the nasal cavity several times a day also eases congestion.
Steam the sinus cavities. Drape a towel over your head as you breathe in the steam from a bowl of hot water. Hot showers also help.
Apply warm compresses. Place warm, damp towels around your nose, cheeks, and eyes for 20 to 30 minutes, two to four times a day to ease facial pain. Place hot water bottles over the towels to keep them warm.
Drink plenty of fluids. Fluids help dilute mucus and promote drainage.
Avoid alcohol. Drinking alcohol can worsen swelling of the lining of the nose and sinuses.
Don't smoke. And avoid exposure to secondhand smoke.
When symptoms persist, consult a physician for other treatment options. Most cases of sinusitis are caused by a viral infection — which doesn't respond to antibiotics. But a secondary bacterial infection is possible. Generally, antibiotics are considered when symptoms worsen or don't improve after 10 days. Other treatment options are corticosteroids to reduce inflammation, decongestants, or antihistamines for temporary relief of nasal congestion, or humidifiers or misters to add moisture to the air.
When sinusitis occurs frequently or lasts for more than three months, work with your health-care provider to identify possible noninfectious triggers for the condition and treatment options. Allergies, nasal polyps, and other conditions could be related to sinusitis.
Go Ahead — Catch a Short Nap
Here's permission from a Mayo Clinic sleep specialist: It's OK to take a nap.
A short nap — 10 to 20 minutes is optimal for most people — can be restorative, says Michael Silber, M.B.Ch.B., co-director of the Center for Sleep Medicine at Mayo Clinic's campus in Rochester.
"There's a general belief that sleep is unnecessary, that we're wasting time because there's too much to do," says Dr. Silber in an interview in the October issue of Mayo Clinic Women's HealthSource.
But most adults need seven to eight hours of sleep a night to feel refreshed. A nap can help when work or family demands prevent adequate sleep, says Dr. Silber.
However, he cautions that a nap that's too long or too late in the day might backfire. The optimal time for a nap varies for each individual, but 10 to 20 minutes in the early afternoon is considered optimal.
Sleep too long and you could wake up feeling groggy, disoriented, and not at peak performance. The medical term for this feeling is sleep inertia. It's probably the result of waking up in the deep stage of the sleep cycle. And a nap too late in the day can interfere with nighttime sleep.
So how do you know if you are getting adequate sleep? "If you're yawning, can't keep your eyes open, or are involuntarily dozing off at times, you're probably getting insufficient sleep at night," says Dr. Silber. The best remedy is more nighttime sleep. When that's not possible, take a nap.
If more nighttime sleep and naps don't resolve daytime sleepiness, check with a doctor about underlying medical problems that could contribute to daytime sleepiness such as sleep apnea or narcolepsy.
Time Management — Tips to Reduce Stress
Many women know the overwhelmed feeling caused by too much to do and too little time. Better time management can help you do more. And it has health benefits, such as less stress and a better quality of life.
The October issue of Mayo Clinic Women's HealthSource offers tips to improve time management. The recommendation is to try one strategy for two to four weeks to see if it helps. If it does, add another. If not, try a different one. Here are a few to consider:
Plan each day. A schedule minimizes conflicts and last-minute rushes. Write a to-do list with the most important tasks at the top. Even if you don't get through the list, you'll know time was spent constructively.
Say no to nonessential tasks. Let priorities determine your schedule rather than letting guilt have the final say.
Delegate. Consider what you can eliminate or delegate from your to-do list. Be willing to let others do tasks differently from how you do them.
Take time to do a quality job. Doing something right the first time may take more time up front, but errors caused by rushing may require longer to correct.
Practice the 10-minute rule. Work on dreaded tasks for 10 minutes each day. Once a task is started, you may be able to finish it.
Evaluate how you are spending your time. Keep a diary for three days to track tasks. Look for time that could be used more wisely, freeing up time to spend exercising or with family and friends.
Get plenty of exercise and sleep. Improved focus and concentration help increase efficiency, so you can complete tasks in less time.
Take a time management course. Employers, community colleges, and community education programs often offer these classes.
Take a break when needed. Too much stress can derail attempts at getting organized. When you need a break, take one. Take a walk. Do some quick stretches. Take time for a day of relaxation when you need it.
If you are too frazzled to manage your time better, and life feels out of control, ask for help. Consider discussing your situation with a doctor or mental health professional.
Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call (800) 876-8633, extension 9751, or visit www.bookstore.mayoclinic.com.
Source: Mayo Clinic, http://www.mayoclinic.com/
