Tag: wellness

safe insect repellent

Safe insect repellents that work

We’re at the peak of the tick and mosquito season, as our weather is at its warmest this month. And we are about to start the height of flea season. The warming climate is predicted to expand the habitat of ticks and mosquitos. So insect repellent is definitely needed. But which insect repellents are safe and effective?

Many of my patients who know of my caution in using products containing potentially harmful chemicals have asked me to suggest a safe insect repellent that will provide protection. It is important, for starters, to recognize that there is no perfect and completely safe way to prevent insect bites. However, all repellents are not created equal and you do have options for less toxic approaches.

This is what I usually share when I get asked about bug sprays.

 

Which ingredients are safe (and at what levels)

My go-to for any products containing chemical ingredients is the Environmental Working Group or EWG. A couple of months back, I shared my thoughts on sunscreen and much of my recommendations came from the research and advocacy of the EWG.

According to the EWG, DEET (at less than 30%), Picaridin (at 20%) and IR3535 (at less than 20%) are the safest, most effective ingredients. All three are found in insect repellents that live up to extensive EPA regulations with data to back up efficacy and safety claims. Here’s a quick primer on all three ingredients:

 

DEET

This is probably the ingredient you’ve heard of the most. It is rated as very effective in repelling a wide range of mosquitoes, ticks and other bugs. DEET has been used extensively and is a sensible choice for all-day protection. However, it often shows up in repellents at what are considered unsafe levels. DEET has a strong smell, can irritate the eyes and in rare cases can induce neurological damage. The incidents of nervous system damage most often occur after high exposures to DEET. And it’s even been known to melt plastic at these levels!

However, this is why less than 30% concentration is advisable. And really, you can be protected with just 10% for a couple of hours (then reapply). DEET isn’t perfect – but it has a long history of use and minimal safety concerns when used at appropriate levels. The EWG states that it’s a “reasonable choice” when weighed against the consequences of a life-changing disease, with few cases of toxicity in 60 years on the market. But it’s not the only choice you have.

 

Picaridin

Repellents containing picaridin have been shown to be effective against mosquitos and ticks from eight to 14 hours at a 20% concentration. It’s not an ingredient as widely used as DEET, so the number of studies is fewer…but it evaporates from the skin more slowly than both DEET or IR3535 and may repel bugs for longer periods. Other pros include very low inhalation toxicity, virtually no skin irritation and no stinky odor.

I wish Picaridin had more time on the market (it’s quite new) but it is promising. I also like that at very low concentration, this ingredient can provide minimum of five hours of protection. So you may get what you need with a product that has just 5-10%.

 

IR3535

With a long presence on the European market, IR3535 provides similar or slightly less efficacy than DEET or Picaridin against mosquitoes. However, it is twice as effective against deer ticks. At the recommended 20% concentration, you’ll get eight hours of mosquito protection and at least six hours of tick protection. But IR3535 can be very irritating to the eyes.

Otherwise, this could be a good choice but I’d recommend against purchasing brands containing added sunscreen (products using IR3535 often have this). Sunscreens require more frequent application…and combo products would overexpose you to the insect repellent.

 

Do essential oils and botanicals work

In short, they can. However, there is no way to know how effective they are or for how long. In relying on them, you’re likely heading outdoors with a false sense of security that could put you at greater risk than if you were using nothing at all. Repellents that rely on essential oils or botanicals are classified technically as a minimum-risk pesticide – meaning they undergo no significant testing of efficacy. An essential oils/botanical label can say that the substance repels mosquitoes and ticks, but they can’t say it will protect you from Lyme, Zika or any other vector-borne disease.

safe-insect-repellentEssential oils and botanicals mixtures can be made at home or purchased ready-made. They do offer SOME protection to be sure. But they also evaporate more quickly from the skin. You’ll have to apply more frequently, and again, you’ll get zero protection from some specific illnesses.

They can irritate the skin – or you may find that you are allergic to a specific essential oil or botanical. They are never recommended for young children, due to lack of research. The EWG recommends avoiding all botanically-based repellents if you like in a high-risk area for disease or need long-lasting protection except one: Oil of Lemon Eucalyptus. Repel and Cutter brands have well-known products with Oil of Lemon Eucalyptus as the active ingredient. But again, the protection time is much shorter than DEET or the other chemicals mentioned earlier.

In light of diseases such as Zika and Lyme, the consequences of ineffective repellents can be severe. It’s important to use one that you know works well. Essential oils have no standardized oversight, such as EPA regulations. You may be taking a chance in using them.

 

How else to repel insects

Thankfully, there are many other tactics for keeping insects at bay aside from what you apply to your body.

For starters, avoid the dusk and dawn in the US, when mosquitoes are the worst. Clear your yard of places where mosquitoes like to breed (particularly any place with standing water). Mosquito netting works well for many spaces such as tents, strollers and on the porch. Always cover up exposed skin as much as possible with long sleeves/pants – and you can spray your clothing rather than your body for some protection. This site had some other ideas you may want to try.

 

I had a patient recently that wore a dog tick/flea collars around his boots. He said it helps prevent ticks and bugs from getting him when he is working outside. I thought this was brilliant! And it would avoid any risk of toxicity because it isn’t touching the skin.

The bottom line is that we all have to protect ourselves, particularly if we are outside for a long time and in an area prone to insect-born illnesses. The good news is that we have safe insect repellents that are effective. We’ve just got to know the facts and choose our protection wisely!

Dr. Sharman

 

Photo credit: ID 137875252 © Elizaveta Galitskaya | Dreamstime.com

dimensions of wellness

Understanding the seven dimensions of wellness

When someone mentions “wellness”, what comes to mind?

For many, they think of wellness as simply one’s physical health. Most of my patients think about eating right, exercising and getting enough sleep. While these are important, they are not the only aspects of wellness.

True wellness is a complex integration of components that all contribute to your total wellbeing. When one component is out of whack, it can affect how you feel both physically and mentally. Long-term, having a wellness component off-balance can impact your ability to thrive. As a chiropractic and wellness center, a holistic approach to wellness fits within our mission for our patients. The seven dimensions of “wellness” do a great job of articulating this approach – so let’s learn more about them.

Where the dimensions came from

The model of wellness was originally developed in 1976 by Dr. Bill Hettler, co-founder of the National Wellness Institute in the US. Hettler’s model included six dimensions, with a seventh dimension (environmental) added by researchers later. Some models even include an eighth dimension, financial. Later, researchers embraced the idea of a “wellness wheel” for assessing your personal wellness. I actually filled one of these out in a workshop once.

Download your own Wellness Wheel

Seven dimensions of wellness defined

Here is a quick explanation for each dimension and some tips for what you can do to focus on that dimension of wellness.

Physical – encompassing all the behaviors to keep your body healthy….nutrition, rest, exercise but also abstaining from harmful habits and getting regular medical checkups

Some things you can do:

  • Get adequate sleep for a person of your age and feel rested the next day
  • Eat a varied, healthy diet including anti-inflammatory foods
  • Monitor and maintain a healthy weight for your age and height
  • Stay active and exercise frequently each week
  • Monitor health through regular doctor visits and proactively deal with any health issues

Emotional – being aware of and managing your emotions, maintaining a mostly positive view of yourself and others and feeling equipped to deal with life’s challenges

Some things you can do:

  • Both search out support for yourself and provide support to others
  • Gain perspective and manage your feelings during stressful times
  • Express your feelings honestly but appropriately
  • Seek the positive and find joy in everyday life
  • Be open to self-improvement and reflection

Spiritual – holding a guiding set of principles that provide a sense of purpose or direction to your life

Some things you can do:

  • Spend time alone to reflect, pray or meditate regularly
  • Seek an overall sense of peace and wellbeing
  • Listen with your heart and live by your principles
  • Allow yourself and others the freedom to be who they are
  • Forgive yourself and others and let bygones be bygones

Environmental – an awareness of your world, how you interact with it and your impact to it

Some things you can do:

  • Focus on what you can do to care for and show respect for the environment
  • Continually work towards a more eco-friendly lifestyle
  • Educate yourself on environmental issues so you can do more to impact them
  • Take on new ways to reduce, recycle and reuse
  • Connect with nature…and appreciate what it has to offer

Intellectual – using your mind, stimulating your brain, learning, being creative and actively seeking out new information daily

Some things you can do:

  • Pursue mentally stimulating interests or hobbies
  • Seek out people who challenge you and expand your thinking
  • Learn new things through reading, taking a course or participating in a workshop
  • Commit time to professional and self-development
  • Set intellectual goals for yourself

Occupational – making use of your skills and talents in a profession that provides satisfaction, rewards, purpose and happiness in your life

Some things you can do:

  • Explore a variety of career options until you find a good fit
  • Map out a career vision for yourself, setting goals along the way
  • Create a balance between work and other areas of your life
  • Be open to career changes and learning new skills
  • Seek a career that suits your personality as well as skills and talents

Social – having relationships that allow you to feel connected, developing intimacy and creating a support network of family and friends

Some things you can do:

  • Increase the amount of time you spend in social settings
  • Communicate your thoughts, feelings and ideas courageously
  • Get involved in activities that create social opportunities with people
  • Practice respect and cultivate new, healthy relationships
  • Join groups to create a sense of belonging and comradery

Final thoughts

Most of these dimensions interact with and even overlap with one another. Your job is to check in with yourself to assess how you are doing on each dimension from time to time. You won’t always be in balance across all seven – that’s ok! However, by reflecting on all dimensions, you’ll be able to identify ones that you need to give more attention to. Our wellness wheel should help.

So make true wellness your goal! Understanding these dimensions and monitoring your balance is the first step. As always, Dr. A, myself and the staff of Life Care Chiropractic and Wellness are here to help in whatever way we can.

Dr. Sharman