Is This Danger Lurking in Your Home?

 

Here’s what you need to know about radon, an odorless gas that may make you sick.

If you’ve sold or purchased a home recently, you likely heard the word “radon” mentioned in conjunction with the sale of the home. Although radon testing isn’t required by law, it’s highly recommended by the Environmental Protection Agency (EPA), so most home sales don’t proceed until radon levels are checked. The EPA and the U.S. Surgeon General also recommend regular testing for radon in every home.

But what is radon and why should we test for it? Here are answers to some of the most frequently asked questions about radon.

What is radon?

Radon is a radioactive gas. It’s caused by the breakdown of uranium in the soil, rock and water below the Earth’s surface. The gas is completely odorless, colorless and tasteless. Radon occurs naturally outdoors, but it dissipates into the air. When it gets into our homes, however, it gets trapped, and we breathe it in without realizing it.

How does radon get in the house?

Radon can seep into our homes through any openings – through cracks in the walls or floors, gaps in the foundation, construction joints and the openings around pipes, wires and pumps. Radon levels are usually the highest in crawl spaces and basements, since they’re normally below ground level. With homes being sealed up more tightly during the colder months, any radon gas that seeps into the house becomes trapped.

Why are high levels of radon so dangerous?

When we breathe in radioactive radon gas, it goes directly to our lungs. The radiation can damage the lining of the lungs, increasing our risk of lung cancer. Radon is the leading cause of lung cancer in nonsmokers, responsible for an estimated 20,000 lung cancer deaths per year, according to the American Cancer Society®. Although there are no specific symptoms of radon exposure, symptoms of possible lung cancer include shortness of breath, a cough that keeps getting worse, tightness in the chest, hoarseness or trouble swallowing. See your doctor if you experience these symptoms.

But isn’t radon only a problem in old houses with basements and only found in certain areas of the country?

Radon gas can be present in any home, old or new. It doesn’t matter if the home is sealed up tight or very drafty, or whether there’s a basement or not. Even brand new houses built with radon-resistant features can have higher than normal levels of radon. Although some areas of the country are more likely to have higher levels of radon than others, radon can be found in homes in every state.

How can I find out if my home has high levels of radon?

There are a number of special tests available for determining if your home has a radon level higher than 4 pCI/L (4 picocuries per liter). You can purchase a do-it-yourself kit for about $30 or a radon detector for about $100. You can also hire a professional radon measurement specialist, which is what the EPA recommends.

What can I do if there are elevated radon levels in my home?

Radon levels in the home can be reduced in several ways. Some methods try to prevent more radon from entering in the first place. For instance, soil suction draws out radon from underneath the house and vents it out into the air. Other techniques work to reduce high levels of radon that are already trapped inside. These include fans, additional ventilation and the sealing of cracks. The National Radon Safety Board (nrsb.org) maintains a searchable database of certified radon specialists in your area who can help.

These Exercises Help Reduce Back Pain

 

Strengthening your core may be the key to preventing back pain. Here's how to do it.

Back pain affects almost every adult person at some point in their lives. You’re more likely to experience back pain as you age and lose flexibility. You’re also more at risk of developing pain in your back if you are overweight or are not very active. But even if back pain is something you can’t completely avoid, one of the best ways to alleviate it is under your control.

Strengthening your core muscles is a great defense against back pain. Your core muscles include a series of muscles that wrap around your abdomen and support your spine. You may think that you only need to strengthen these muscles if you want six-pack abs, but there’s a lot more to core muscles than just making you look ripped.

How do you strengthen your core muscles?

You don’t need fancy equipment or a gym membership to strengthen your core. Many core-strengthening exercises can be done with nothing but your body weight. Some popular core exercises include planks, sit-ups, crunches and bridges. If you do these exercises two to three times a week, you’ll be on your way to developing a stronger core.

When you perform any type of exercise while keeping your core stable and engaged you’re also strengthening these muscles. So whether you’re lifting weights or running, you are also strengthening your core. In fact, since your core muscles are needed for almost any type of movement you make, virtually every exercise can be considered a core exercise if done right.

Why do core muscles help with back pain?

Your core muscles are located deep within your abdomen and back, attaching to the spine, hips and pelvis. When you perform almost any type of movement, it is powered by these muscles. Whether you are sitting, standing, bending, reaching, walking or jumping, your core muscles are used to make the movement happen. Strengthening these muscles makes it less likely that you’ll experience pain in your lower back because stronger core muscles make movements smoother and more effective. They also reduce the chance of injury.

What other benefits do strong core muscles offer?

In addition to reducing back pain, stronger core muscles improve your stability and balance. This is needed if you play sports, but it is equally important for everyday life because it makes it less likely you’ll fall. A stronger core also makes it easier for you to perform all types of activities, from bending down to tie your shoes to reaching up to grab something off a high shelf. Additionally, a strong core helps improve your posture.

Not only do stronger core muscles help reduce back pain, but they may also alleviate pain in other areas of your body, including the neck, hips and knees. A strong core may even help prevent issues like incontinence since it affects movement within your pelvis.

If You Have These Symptoms, Get Your Thyroid Checked

 

Here are 7 common symptoms of an overactive or underactive thyroid.

Your thyroid is a small gland located at the base of your neck that plays a large role in many bodily functions. Its main role is to produce thyroid hormone, which impacts everything from your metabolism to your mood. When your thyroid is not working properly, two things can happen – either you produce too much thyroid hormone (known as hyperthyroidism) or you don’t produce enough thyroid hormone (known as hypothyroidism).

Whether overactive or underactive, you may notice a number of symptoms that can clue you into the fact that you have a problem with your thyroid. Not everyone has the same symptoms, however, and those with mild cases of thyroid disease may experience no symptoms at all. But if you suspect that your thyroid is not working properly, talk to your doctor.

Consider getting your thyroid checked if you have these symptoms:

• Your weight unexpectedly changes. If you have lost or gained a significant amount of weight without changing your diet or exercise habits, it could be related to your thyroid. If your thyroid is overactive, excess thyroid hormone speeds up your metabolism and results in unexpected weight loss. If your thyroid is underactive, your thyroid doesn’t produce enough of this hormone, causing your metabolism to slow down. This may result in unintended weight gain.
• You feel tired or weak. Whether your thyroid is underactive or overactive, you may notice that you feel tired and weak. If overactive, you may find it hard to fall asleep at night, leaving you feeling unrested. Without enough thyroid hormone, you may feel completely zapped of energy. With both conditions, you may also experience muscle weakness.
• You feel too hot or too cold. Thyroid problems can also wreak havoc on your sensitivity to temperature. People with hyperthyroidism often feel hot and sweat excessively, while the opposite is true of people with hypothyroidism – they tend to feel cold and find it hard to warm up.
• You notice swelling and inflammation in your body. If your thyroid is not functioning optimally, you may have inflammation in your joints or may notice it in other places. For example, you may see swelling at the base of your neck or your face may look and feel puffy.
• Your skin or hair looks different. Thyroid issues may affect your skin or hair. Your skin may be dry, itchy, irritated or red. You may also notice that your hair is weaker, more brittle or thinning.
• There’s a change in your mental well-being. An overactive thyroid may cause you to feel anxious, nervous or irritable. Conversely, if you don’t produce enough thyroid hormone, you may feel depressed.
• You’re having issues with your period or fertility. Thyroid issues may cause women to miss periods, resulting in fertility issues. Those who don’t produce enough thyroid hormone may also have a greater risk of miscarriage or preeclampsia.

Symptoms of a thyroid condition may be attributed to many other causes, but if you suspect that an overactive or underactive thyroid may be to blame, talk to your doctor. A simple blood test can diagnose the condition so you’ll know if your thyroid is what is causing your symptoms.

Why Reducing Your Debt Can Improve Your Health

 

The stress of financial debt may have these effects that go far beyond your wallet.

Feeling the burden of financial stress these days? Worrying about how you are going to pay your rent, auto loan and credit card bill? If you are struggling to make ends meet or you carry a lot of debt, you may be experiencing chronic stress. Depending on how you handle that stress, your financial debt may be significantly impacting your health.

Many people find it stressful when they carry a lot of debt or have other financial stressors. It can be quite a burden when you always have to think about how you’re going to be able to pay your bills each month. If finances are tight, having to make difficult decisions based on what you can or cannot afford can increase stress even more.

This stress can wreak havoc on not only your mental health, but your physical health, too. One study from Northwestern University looked at the health impact on young adults (ages 24 to 32) of having a high debt-to-asset ratio. This ratio compares what you owe, such as loans and recurring expenses like rent, to how much money you have saved or earn regularly.

The study found that people with higher debt-to-asset ratios had higher diastolic blood pressure, which increases the risk of hypertension and stroke. They also had more perceived stress and depression and reported that their general health was worse than those with lower debt-to-asset ratios.

Not only can stress raise your blood pressure and negatively impact your mental health, but chronic stress has been associated with a number of health issues, including headaches, digestive problems, sleep disturbances, muscle tension, weight gain, difficulty with memory and focus, heart disease, high blood pressure, heart attack, stroke and susceptibility to some cancers.

Tips for Lowering Stress by Reducing Debt

Taking steps to lower the amount of debt you have can go a long way in reducing a major stressor in your life, but it’s not always easy to do so. There are various websites, apps and organizations that can help you develop a budget and can give you tools that make it easier to stick to it. Each person’s financial situation and tolerance for what they can live without is different, but here are a few general tips that may help:

• List all of your debt, including how much you owe, what rate you are paying and any other pertinent details.
• Consider consolidating or refinancing your debt, ideally with a lower interest rate.
• Try to negotiate with your debtors to settle for less than you owe.
• Add an extra payment each month or year to shorten your payoff time.
• Make a list of all of your expenses and think about which ones you can live without. For example, you may find it easy to live without cable television, may be able to get a less-expensive cell phone plan or can agree to eat out less frequently.
• Find ways to make more money. Consider side hustles that can bring in extra cash and use what you earn to pay off your debt, not to splurge.

By taking steps to reduce your debt, you are not only doing something good for your financial well-being but may also be helping to improve your physical and mental health. That’s quite an incentive to work hard to get debt under control, don’t you think?

The Secret to Creating a New Year’s Resolution That Lasts

 

Ready to make lasting changes? Following these tips may help you achieve your goal.

With the new year almost upon us, you may be thinking about what kind of resolutions to make. If so, you’re not alone. Millions of people set out on January 1^st with big plans and high expectations. But even those with the best of intentions often struggle to keep resolutions very long.

According to a study by the University of Scranton, only about 8% of people actually achieve their New Year's resolutions. Although you will be among good company if you don’t reach your goals, it feels much better to actually be successful at making positive changes in your life. So if you're serious about making a New Year's resolution that lasts, here are a few secrets that can help.

When deciding what your resolution will be, make it:

• Meaningful. Don't just choose a resolution because it's what everyone else is doing or because you think it's something you should do. Your resolution should be something you truly want to achieve.
• Realistic. Don't try to change too much at once. Start with one small, achievable goal. Once you've achieved that goal, you can set another one.
• Positive. Focus on what you want to achieve, rather than what you want to avoid. For example, instead of resolving to "quit smoking," resolve to "live a smoke-free life."
• Specific. The more specific your resolution is, the easier it will be to track your progress and stay motivated. For example, instead of resolving to "get in shape," resolve to "run 3 miles three times a week."
• Measurable. Set goals you can measure. For example, instead of resolving to "eat healthier," resolve to "eat at least five servings of fruits and vegetables per day."

Once you have a resolution in mind, here are a few tips that will make it more likely you’ll achieve what you set out to do:

• Make a plan. Before you even get started, make a plan for how you're going to achieve your goal. This includes identifying any obstacles you may face and how you're going to overcome them. You don’t have to have it all figured out at the outset, but at least think through what you need to do in order to reach your first goal.
• Track your progress. It’s very motivating to be able to see how far you’ve come. Keep tabs on how you’re doing in a journal, planner or app. When your motivation wanes, look back on what you’ve done since the start and use it to spur you to keep going.
• Be patient. It takes time and effort to make lasting changes. Don't get discouraged if you slip up or don't see results immediately. If you just keep working at it and don’t give up, you will eventually achieve your goal. Your direction is more important than your speed.
• Celebrate your successes. When you reach a goal, no matter how small it may be, take time to celebrate your success. This recognizes the hard work you’ve already done and helps you stay motivated to keep moving forward.

Creating a New Year's resolution that lasts is not about being perfect. It's about making a commitment to yourself to make lasting changes and then taking small and specific steps, in the time frame that works for you, to achieve your goals.