HealthyLife Articles

Author: AIPM

  • Email – Use It Wisely

    WORK LIFE

    Hands typing on keyboard of laptop with mail concept icons floating.

    Like it or not, email is a part of daily life. Most people use it at work as well as at home.

    Email can be convenient and a great way to share information. But it has downsides, too. When you are reading someone’s words on a screen instead of talking to them, it’s hard to know what they really mean.

    Communication skills like tone of voice, facial expression, and body language, don’t come across in emails. As a result, you might misunderstand what someone is trying to say in an email. For example, someone might get angry about an email you wrote when you intended it to be friendly. Also, unnecessary emails can be an annoyance.

    Many of these problems can be avoided if you know how to use email wisely. These tips can help:

    *Call or talk face-to-face when you can.If you don’t need to share files or other things in writing, consider skipping the email. Go and talk to the person. Your conversation may be more productive and can help build better relationships at work.

    *Use the “cc” line correctly.If you expect a reply from someone, put them in the “to” line. People who need to know the information but don’t need to reply usually go in the “cc” line.

    *Be careful with “reply all.”The “reply all” button is useful for group conversations where everyone needs to be in the loop. But, simple responses like, “thanks” probably don’t need to be copied to everyone.

    *Don’t include people on an email unless it’s needed.Many people get dozens – if not hundreds -of emails a day. Before you include someone on an email, ask yourself whether they need to be copied. Will the information in the email help them? Are they involved in the discussion? Did they specifically ask to be included in the conversation? If the answer is no, consider leaving them off. The person will probably appreciate it.

    *Don’t fire off a response when you’re upset or angry.Before you email a response in anger or frustration, wait a while. Go back and read the email again later once you’ve calmed down. Even better, call the person on the phone or ask to have a meeting with them in person. This often clears up any misunderstanding. It also helps you avoid sending a response that you may regret in the near future.

    © American Institute for Preventive Medicine

  • Ergonomics For The Home Office

    WORK LIFE

    Women sitting at desk working on computer.

    If you are working from home, either full or part-time, you should ensure your home office is set up ergonomically. A set-up that is not designed for efficiency and comfort can lead to wasted time and poor posture.

    Do a quick assessment of your work space and see if it meets ergonomic standards.

    Things to check when seated at your desk:

    *  Are your head and neck balanced and in line with your spine?

    *  Can you sit upright in your chair with your lower back fully supported?

    *  Are your shoulders relaxed and forearms parallel to the floor?

    *  Are your wrists straight when using the mouse or keyboard?

    *  Is your monitor an arm’s length away and in direct line of sight?

    Home office considerations:

    *  Are you working in a comfortable location?

    *  Can you alternate between sitting and standing?

    *  Do you move regularly to stretch and change position?

    *  Are your most used items within easy reach?

    © American Institute for Preventive Medicine

  • Exercise Safely In The Heat

    BE FIT

    Man sitting on bench beside his bike.

    Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

    But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

    What is heat illness?

    Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

    Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

    Time to chill out

    Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

    If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

    People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

    When the heat is an emergency

    Heat exhaustion may cause:

    *  Heavy sweating

    *  Cold or clammy skin

    *  Feeling weak

    *  Weak but fast pulse

    *  Feeling sick

    *  Headache

    *  Fainting

    *  Dizziness

    If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

    Heat stroke is the most severe kind of heat illness.

    It may cause:

    *  Temperature over 103ºF

    *  Skin that is clammy, hot or red, and even dry to the touch.

    *  Fast and strong pulse

    *  Headache or confusion

    *  Dizziness and/or fainting

    *  Feeling sick

    If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

    Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Exercise Your Feet

    BE FIT

    Close up of feet walking on treadmill, with an overlapping illustration of a foot skeleton.

    Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

    Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

    *Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

    *Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

    *Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

    *Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

    © American Institute for Preventive Medicine

  • Farmers Market: Fresh Produce & More

    HEALTHY EATING

    Variety of fresh produce in wooden box.

    Eating a whole-food, plant-based diet is one of the best things you can do for your health. Foods found at local farmers markets may be more nutritious as they are picked at the peak of ripeness. And, since they don’t have to travel a long distance to reach you, they’re better for you and the environment. Try these tips to get the most out of your next trip to the farmers market.

    Buy what’s in season

    The foods that are growing in abundance in each season will likely be the least expensive. They will also be the most delicious! Nothing beats a fresh, in-season fruit or vegetable.

    Get to know the farmers

    The people who grow your food are a wealth of knowledge. Ask them for recommendations and cooking ideas. They can help you be a better shopper and a better eater!

    Don’t stop at produce

    Most farmers markets have vendors selling eggs, meat, cheese, honey, flowers, fresh bread, and so much more. Take advantage of all the tasty, local products your area has to offer.

    Shop early for the best selection

    The good stuff often goes fast. Get there early to find the best and prettiest produce.

    Or shop late for the best deals

    If you’re shopping on a tight budget, hit the farmers market near closing time. Many vendors will offer discounts so they don’t end up with a lot left over.

    © American Institute for Preventive Medicine

  • Be Smart About Credit Card Offers

    FINANCIAL HEALTH

    Image of man getting mail from mailbox.

    Offers in the mail

    Credit card companies, auto loan companies and other lenders can get a list of names for their credit card offers. They get information from credit reporting agencies about people who have a minimum credit score. Then, they use that list to send out offers for a new card.

    Saying “no” to mail offers

    If you are receiving credit card offers in the mail and don’t want them, there are two things you can do.

    You can opt out of credit card offers for five years. Call 1-888-5-OPTOUT  (1-888-567-8688) or visitoptoutprescreen.com. To opt out forever, you must download and mail a signed paper form. You can get the form on the opt-out website.

    Beware – the opt-out feature only works for certain credit card offers, though. Companies may get your name if they have done business with you before. They may also get your name from other sources that aren’t connected to the credit reporting agencies, such as memberships or subscriptions.

    Why is my child getting a credit card offer?

    Sometimes, a person under 21 years of age gets a credit card offer in the mail. This may happen if the company purchased a list of names and didn’t know that the person was not an adult. But, credit card companies cannot intentionally send their offers to people under 21 years old without permission.

    Phone calls

    Like mail offers, credit card companies can get your name from credit agencies and call you with an offer. You can register your number with the National Do Not Call Registry to stop these calls. Visitwww.donotcall.govor call 1-888-382-1222 to put your phone number on the do not call list.

    What is a prescreened credit card offer?

    Credit card companies can find out if you have a certain credit score. Then, they can offer you a credit card based on that information. This is known as a prescreened offer because they already have some information about your credit. It is not a guarantee that you will get the card. You still have to apply for it and be approved.

    Source: Consumer Financial Protection Bureau

    © American Institute for Preventive Medicine

  • Bloated Belly: Ways To Get Relief

    SELF-CARE CORNER

    Image of tea and different tea leaves.

    Most people have felt a bloated stomach after a big meal. Usually, the belly feels overly full. It can make clothing feel tighter. The belly may look swollen. Bloating is usually caused by too much food or air and gas getting trapped in the intestines.

    But some people get bloated even when they didn’t eat too much. In some cases, it can be downright painful. The best way to address painful bloating is to find the cause and know how you can treat it.

    Bloating culprits

    The most common causes include:

    *  Dairy foods. If you notice bloating after eating cheese, ice cream, or drinking milk, you could have lactose intolerance.

    *  Gum. Swallowing air while chewing can cause bloating.

    *  Eating too much fiber at once. Fiber is great for you, but if your body isn’t used to it, you can get bloated and uncomfortable. Increase the amount you eat gradually.

    *  Bowel problems. Being constipated or having irritable bowel syndrome (IBS) can cause painful bloating. Drinking plenty of water can help with constipation and fiber absorption.

    *  Menstrual cycles. Some women get bloated because their body holds extra water before or during their periods.

    Treat bloating at home

    Many times, bloating can be managed at home. Here’s how:

    *  Write down what you eat and drink. Record when you get stomach pain or bloating.

    *  Cut back on gum.

    *  Avoid carbonated drinks.

    *  Drink plenty of water to keep the bowels moving. Don’t use a straw when drinking.

    *  Eat enough fiber. Start with fruits and vegetables. Eat only small amounts of beans, lentils and other gas-causing foods until you get used to them.

    *  Watch out for sugar-free foods. Some artificial sweeteners can cause bloating and gas.

    *  Ginger, peppermint, chamomile or fennel herbal teas may help. Always ask a doctor before using herbs if you have a health condition or take any medicines.

    *  Over-the-counter anti-gas medicines with simethicone help move gas bubbles out of the body.

    When to see your doctor

    Call a doctor or seek immediate medical care if you notice bloating with:

    *  Blood with bowel movements (stool)

    *  Losing weight without making an effort

    *  Nausea or vomiting

    *  For women: menstrual bleeding between periods or after menopause

    *  Fever

    *  Severe pain that won’t go away

    These could be signs of a serious health issue that needs treatment.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Brca Gene For Breast Cancer

    MEDICAL NEWS

    Women wearing pink shirts with pink ribbons.

    You may have heard of the BRCA gene for breast cancer. But many people don’t understand what this gene is, or what it really means for breast cancer risk.

    What BRCA really means

    “BRCA” is an abbreviation for “BReast CAncer.” There are two types: BRCA1 and BRCA2. Everyone has both of these genes. Having them does not mean you will get breast cancer.

    In fact, BRCA genes actually help prevent breast cancer. They can stop or slow breast cancer growth.

    When BRCA genes aren’t good

    In some people however, the BRCA genes don’t work properly. This is called a BRCA gene mutation.

    When this happens, the BRCA genes can’t prevent breast cancer. This makes the person more likely to get breast cancer. They may also develop breast cancer at a younger age. Those with BRCA mutations have a higher risk of developing other cancers too, including ovarian and pancreatic.

    Up to 65 percent of women with a BRCA1 mutation will develop breast cancer before age 70. About 45 percent of women with a BRCA2 mutation will develop breast cancer by age 70. People who have a mutated BRCA gene may also pass this along to their children.

    What to do

    Women who have one of the following should talk with a doctor:

    *  A family history of breast cancer

    *  History of ovarian cancer

    *  History of two or more cancers of any type

    In some cases, you may need a test to look at the BRCA genes. If the test finds that you have a BRCA mutation, talk with your doctor about next steps. This may include:

    *  Watching closely for breast cancer signs and getting regular screenings

    *  Taking certain medicines that can reduce estrogen, which can lower breast cancer risk

    *  Having a mastectomy, which is surgical removal of the breasts

    Screening is key

    Even without a BRCA gene mutation, all women should talk with their doctors about breast cancer risk. They should get regular breast cancer screenings. Finding breast cancer early is key. It means you have the best chance for successful treatment.

    Sources: National Breast Cancer Foundation, National Institutes of Health

    © American Institute for Preventive Medicine