Improving your Health and Dealing with a Runny Nose

Staying healthy is vital for a happy, long and fulfilling life. There are various components of physical and mental health that can make it challenging to maintain a healthy lifestyle. Health can be improved in different ways but attempting to make numerous changes at the same time can be overwhelming.

Making small significant changes that you are able to commit to is the best way to enhance overall wellbeing. You can add changes over time by focusing on a few areas that will enable you to experience gradual and positive effects on your health.

Balanced Diet

Consume a balanced diet that consists of low salt, low sugar, healthy fats and high fiber. Eating a healthy diet increases your energy and improves your outlook on life. A diet that is rich in fiber enables regular bowel movements and reduces your risk for diabetes, heart disease and stroke. Healthy fats are found in foods like avocados, nuts and fish. Eat plenty of vegetables such as cabbage, broccoli and kale that are full of essential nutrients and vitamins.

Food Journal

  • A food journal will make it easier for you to keep track of what you eat each day.
  • Writing down what you eat is a simple way to prevent you from making unhealthy food choices. When you keep a log of all the food you eat, you also become aware of the changes you need to make to your diet. Assess your consumption regularly and make adjustments as necessary.
  • Download food apps that provide nutritional information and can help you with your tracking.


Exercise as often as recommended and include both moderate and vigorous activity on a regular basis. This is important for your health as you get older and can positively influence your mood, focus and brain function. From brisk walks to weight lifting, an actively lifestyle is healthy and rejuvenating. Find solutions for the common causes of a runny nose here.

Running Nose- Reasons and Remedies

Running noses are typically frustrating, distracting and inconvenient. If you are afflicted by a runny nose, there are different remedies worth considering.

  • If the cause of your runny nose is a cold, you can try a steam treatment or taking a soothing decongestant.
  • Breathing in steam as you take a hot shower can provide relief. For runny noses that result from allergies, an antihistamine will help to ease the symptoms.
  • Regardless of what may be causing your runny nose, gently massaging the area between your eyes, your earlobes and nose can help to ease sinus pressure.


Treating Underlying Causes

  • An important step towards effectively dealing with a runny nose is to establish the reason your nose is running.
  • Being aware of why you have a leaky nose will enable you to identify the right treatment solution. Some of the basic and potential runny nose causes include allergies, clogging, illness, lifestyle choices and stress.
  • Antihistamines, steam, decongestants, clearing the irritant and getting enough rest are among the recommended cures for a runny nose.
  • Clean your nose regularly by gently blowing it to get rid of the excess fluid. Nasal irrigation products can be used to clear out your nasal passages.

Cold Weather- Preventing a Running Nose

Running noses are common occurrences. This is due to the nasal passages attempting to warm air before it goes to the lungs and additional fluid is produced. You can prevent a running nose during cold weather by moistening and warming air before it goes into your nose.

Moistening and Warming Air

  • Use a wool scarf to wrap your mouth and nose when outdoors. While you breathe through the scarf, the space between the scarf and your face will warm up. Exhaling moisture into this space also moistens the air. Moistening and warming the space reduces the need for your sinuses to produce moisture and prevents your nose from running.
  • Although the air indoors may be warm, it can be excessively dry and trigger a running nose. You can run a room or whole-house humidifier.
  • Saline nasal sprays work by moistening the nasal passages. This provides a remedy that keeps the passages moist restrains over-production of fluid.


  • Your nose may run due to illness that is usually accompanied by other types of symptoms like a cough or sore throat.
  • Crying leads to excess fluid being drained through the nose.
  • Nasal passages heat air before it reaches the lungs. This is facilitated by the nose producing extra fluid during cold weather.

While you may be tempted to breathe through your mouth, you should avoid this because you will end up exposing your throat to dry and cold air that can lead to a cough, dry mouth and sore throat. The body typically breathes through the nose and prevents such symptoms.

Public Health Guidelines You Need To Know About

It often feels like we are being constantly bombarded with new information and advice regarding our health and the health of our families. Even worse, sometimes the advice that we get seems to be contradictory and so we can’t follow through on it even if we want to.

Despite this, we are all well aware of the necessity of maintaining our physical fitness and most of us are eager to do so even if we aren’t quite sure how. For parents with children, especially young children, it can feel almost scary having so much different advice offered to you and having to decide what’s best for your family.

When in doubt, the best place to turn is to the website, where all the official guidelines can be found. Below are some of the most important public health guidelines that you need to know for you and your family.

Physical Activity

Getting the right amount of exercise is an essential component of a healthy lifestyle, no matter how healthy your diet might be it is all for nothing if you do not exercise as well. It has already been shown that regular activity and exercise in children and adolescents carries with it numerous benefits. It not only makes them happier and healthier now; it greatly reduces their chance of mental health issues later in life.

The guidelines for children and teenagers between the ages of 6 and 17 state that they should ideally take part in at least one hour of aerobic physical activity per day. Suitable activities include running, cycling, and dancing. Children should also incorporate strength and muscle training into their exercise.

For adults, it is advised that they get as much exercise as they are able too, but at a minimum, you should be aiming to exercise moderately for two and a half hours each week, and vigorously for an hour and 15 minutes.

Dietary Guidelines

Perhaps the most contentious issue in the public health debate is that of dietary guidelines, how they should be decided, and the most realistic ways of implementing them. It is estimated that as many as 117 million adults in the US have a preventable disease resulting from poor diet.

The US government advises, through a number of agencies, that citizens aim to eat as varied and balanced a diet as possible and that they avoid excessive amounts of sugar and fat. Studying for a master of public health will give you an in-depth understanding of how public health guidelines are devised. The ability to study a masters in public health online means that you can study part-time and at your own pace.

Health Literacy

Another key component of a successful public health policy is ensuring health literacy among the population. Health literacy refers to how well the average citizen understands what they need to do to maintain their health and that of any children or other dependents.

If you are worried about your health literacy then there are a number of places online where you can find various guides to healthy eating and appropriate exercise routines.

Public health guidelines can provide advice and reassurance to parents and individuals who are unsure about how to best manage their health on a day-to-day basis.