​With protests and demonstrations taking place around the country, there’s no shortage of opportunities to get involved in the Black Lives Matter movement. I was even able to participate in a peaceful protest in my small town, and many surrounding towns have held their own events in recent weeks. Unfortunately, these events aren’t always accessible to people with chronic illness or disability – not to mention the risk of spreading coronavirus, which is still a major concern throughout the US. But that doesn’t mean you can’t support the movement from home. Here are five ways you can get involved and show your support without setting foot outside the house:

​Many organizations have stepped up to help and are donating a portion of their profits to the cause. You can also support local black-owned businesses in your area.

​Educate yourself by reading a book by a black author, like Just Mercy by Bryan Stevenson, or watch a movie or documentary about black history. Netflix’s 13th is a great place to start!

How are you advocating for justice while social distancing? Tell me in the comments!

​COVID-19 has us all paying a little more attention to the air we breathe, especially when that air is being filtered through a mask. Many of us are also spending more time confined to our homes, although I’ve noticed more and more people out and about in search of fresh air, sunshine and their sanity. I’ll admit, until recently, I never gave much thought to the quality of the air in my house. But as a new homeowner, I’ve learned this is a mistake. 

Variables like wind direction and window placement will affect the airflow in your home. But that doesn’t mean that it’s out of your control. Casement windows and even shrubs can be placed strategically to create pressure zones and help direct airflow. The size and location of air inlets and outlets will also affect the flow and temperature of your indoor air. Since hot air rises, inlets should be as low as possible with outlets as high as possible. In most cases, the size of inlets and outlets should be equal. If you notice issues with airflow or temperature control, an expert can evaluate your home and recommend strategies that fit your budget. 

​In addition to a basic home inspection, I chose to have the radon levels in my home checked before closing. After writing this blog post for a client, it seemed like a no-brainer, especially since I live in a part of the country that’s notorious for high radon levels. Radon is the second leading cause of lung cancer (after cigarette smoke), and the EPA estimates that radon leads to more deaths each year than drunk driving. If you smoke or live with someone who does, your risk of developing lung cancer is even higher. The cost of mitigation varies, but it’s often comparable to other common home repairs, and the peace of mind that comes with it is priceless.

Luckily, another client of mine offers professional air duct cleaning. Since my home had previously been rented to a family with small children and not maintained properly, having my ducts cleaned seemed like a wise decision. And when I saw the results, I realized it was worth every penny! Along with bags of dust and grime, my ducts produced crayons, toy cars, paper towel rolls, loose change, Mardi Gras beads and homework (among other junk). After having my ducts cleaned, I learned that contaminants in your air ducts can make your heating and cooling system less effective. In fact, 25-40% of the energy used for heating and cooling a home is wasted. You can improve the air you breathe as well as the efficiency of your HVAC system with professional air duct cleaning. 

​You’ve probably heard that plants can help to filter the carbon dioxide in the air, and that’s true. But they can do a lot more than that. Phytoremediation – the removal of environmental toxins by plants – can help to reduce respiratory symptoms and stress while increasing work performance. One study conducted by NASA suggests that air quality can be improved by incorporating 15-18 houseplants in an 1,800-square-foot home. Just keep in mind that plants can contribute to moisture in the air, so be conscious of the humidity levels in your house.​

What have you done to improve the air quality in your home? Tell me in the comments!

​Today (Tuesday, May 12) is Myalgic Encephalomyelitis (M.E.) Awareness Day. While it’s been observed each year since 1993, it takes on new meaning in the age of Covid-19. As retail stores in my home state reopen and many people resume some semblance of their normal routines, the threat of M.E. has never been greater. On one hand, the survival rate of coronavirus patients is higher than some original estimates. On the other hand, those who have recovered face an increased risk of complications like M.E. and other post-viral fatigue syndromes. 

Recent studies suggest that as many as 10% of people who recover from the coronavirus could develop M.E. in the coming months. Yet funding for research to find a cure is almost nonexistent. Raising awareness and advocating for the millions of people who are affected by this debilitating disease is needed now more than ever. To find out how you can help to make a difference, visit the M.E. Action Network. And for those who are social distancing, here are four things you can do in the safety of your own home to learn more about M.E. and help raise awareness. 

​The Sundance award-winning documentary tells the stories of M.E. patients and their families.

​The author shares her diary chronicling her teenage years with M.E. She was able to capture her thoughts with voice-activated technology when she was living in the hospital and unable to write.

Artist Christina Baltais has created the Inner Landscapes collage series to bring visibility to the lives of people with M.E. 

​The Upside of Being Down is part memoir, part self-help book and part business guide, written by Jen Gotch, the founder of ban.do. Jen chronicles her experience of growing up with undiagnosed bipolar disorder and anxiety, and her journey to better mental health as an adult. She recounts everything from the details of her relationship with her mom and her cross-country move to launching a business, finding a therapist and getting divorced. 

Jen describes herself as “genetically predisposed to optimism,” and as the founder of a brand that practically screams joy and optimism, that makes sense. What may surprise some readers are the struggles she’s faced on the road to success and her commitment to helping others conquer mental illness. 

While I’ve never been convinced that my skin is green or struggled with crippling anxiety, there were definitely parts of Jen’s story that I could relate to. The chapter about her relationship with her husband and subsequent divorce was so honest and accessible that I found myself reflecting on my own failed relationship with fresh eyes. 

Jen’s personality clearly shines through every page of this book, and its value lies in both the insightful reflection on her life with bipolar and anxiety and the uplifting conclusion that things can get better. She applies that philosophy to her company too. You can learn more about what she’s doing at ban.do to bring awareness to mental illness here and download free resources here. 

​Over the course of my life so far, I’ve had a dynamic relationship with America’s favorite drug. As a kid, I remember drinking Mountain Dew, eating sugary snacks and staying up all night at slumber parties. When I started having respiratory issues in middle school, my doctor suggested I cut caffeine completely, and it seemed to help. For many years, I was caffeine-free. In college, I’d occasionally drink caffeinated pop, but only as a vehicle for alcohol. Around the time I graduated from college, my love affair with tea began. 

​I’ve never been a coffee drinker, but my tea intake has only increased over the years. I wouldn’t say I’m an addict. But I’ve watched friends struggle through the symptoms of caffeine withdrawal, and I know it’s not an easy habit to kick.

According to drugs.com, there are 82 known drug interactions with caffeine that can cause mild to severe symptoms ranging from dizziness to bleeding to overdose. Some effects can even be fatal. So it’s important to talk with your doctor before beginning any new medications or changing your caffeine intake. Click here for a list of the most common drugs that interact with caffeine.

​Because caffeine increases heart rate, it could be dangerous for some people with underlying conditions. If you have a heart condition or anxiety, you may want to limit your caffeine intake and talk to your doctor about the possible effects.  

​Healthy adults shouldn’t consume more than 300-400 mg of caffeine in a day. For children, women who are pregnant or people with heart conditions, that number is much lower. Of course, caffeine is also an addictive substance. Withdrawal can include a wide variety of symptoms, from headaches to problems with sleep and depression. 

​One of the most well-known effects of caffeine – and one of the reasons we love it – is the jolt of energy and alertness that it provides. This may be a welcome side effect in the morning, but consuming caffeine later in the day could lead to insomnia. 

​There’s a reason many sports drinks and supplements contain caffeine. In addition to helping you stay awake and alert, it can improve endurance while fighting inflammation and reducing pain. But like most other supplements, it’s best used in moderation.

​Some studies have indicated benefits of caffeine in preventing or delaying Alzheimer’s, Parkinson’s disease and some types of hyperactivity disorders. More research is needed, but it’s clear that caffeine can impact the human brain in some positive ways. 

​Like many drugs and medications, different people can respond differently to caffeine. For some, it could be the perfect pick-me-up on a Monday morning. For others, it could cause headaches, sleeplessness or worse. If you’re not sure how caffeine may be affecting you, try keeping a journal. Note your caffeine intake each day and how you feel. Within a few weeks, you should be able to identify any obvious patterns and adjust your intake accordingly. And if caffeine just isn’t for you, there are some fabulous caffeine-free herbal teas that are both delicious and healthy!