HealthyLife Articles

Author: AIPM

  • Keep Track

    Healthylife® QuitWell™

    Part 3

    Man typing on his phone.

    Use a notebook, or a note in your phone. You can also find a sample scorecard at the end of this program.

    Each time that you use tobacco or nicotine, mark down the time. If you have space to write more, jot down the trigger or what you were doing right beforehand. At the end of each day, add up your total for the day.

    Do this for a few days to get an average. You many not use the same amount every day. Get your average for working days and days you have off. You will likely have different tobacco habits.

    © American Institute for Preventive Medicine

  • Know Your Triggers

    Healthylife® QuitWell™

    Part 5

    Group of teens.

    Relapse triggers can be placed into one of four groups:

    1. Emotional relapse triggers

    2. Interpersonal relapse triggers

    3. Internal relapse triggers

    4. Environmental relapse triggers

    Emotional Relapse Triggers

    These are events in which either uncomfortable feelings, such as boredom, sadness and worry or positive feelings, such as joy, happiness, or being relaxed increase the chances you might use tobacco/nicotine. Which of the following have been triggers for you in the past?

    *  When I am happy and celebrating

    *  When I am relaxed

    *  When I feel tired

    *  When I am bored or have nothing to do

    *  When I am alone and feeling sad

    *  When I am frustrated or angry about something

    *  When I feel unsure and rejected by someone

    *  When I am worried about a loved one

    *  When I am afraid

    *  When I am tense and restless

    *  When I am put under pressure at my job

    Interpersonal Relapse Triggers

    These are events in which you may feel either direct or indirect pressure from other people. Which of the following have been triggers for you in the past?

    *  When other people around me are using tobacco/nicotine

    *  When someone offers me tobacco/nicotine

    *  When I want to show how tough, sophisticated, or liberated I am

    *  When I want to fit in with others who are using tobacco/nicotine

    *  When I want to feel different from other people

    *  When I become angry with someone

    *  When my friend or spouse goes back to using tobacco/nicotine after quitting

    *  When I want to avoid talking to a friend or spouse

    *  When I feel “trapped” in a relationship

    *  When I am upset that I cannot solve a problem with another person

    Internal Relapse Triggers

    These are times when you may have an urge without having a clear-cut reason. Which of the following have been triggers for you in the past?

    *  When I get a strong craving

    *  When I have intense withdrawal signals

    *  When I have a feeling of emptiness

    *  When I want to test my willpower by smoking just one cigarette (or having just one dip, etc.)

    *  When I am curious about the taste of a cigarette, e-cigarette, or chew

    *  When I have a difficult time paying attention

    *  When I think smoking/vaping/chewing is going to make a situation more fun

    *  When I’ve had too much to drink

    *  When I am hungry

    *  When I have trouble falling asleep

    *  When I wake up at night and can’t get back to sleep

    *  When I’m having pain in my body (back pain, headache, cramps, etc.)

    Environmental Relapse Triggers

    Certain times, places, and activities may be linked with your tobacco/nicotine habit. Which of the following have been triggers for you in the past?

    *  When I come across a pack of cigarettes, can of chewing tobacco, or discarded e-cigarette

    *  When I’m in a store where I used to buy tobacco/nicotine

    *  When I take a break from work

    *  When I drink coffee

    *  When I finish a meal

    *  After sex

    *  When I first get up in the morning

    *  When having fun/doing activities that were triggers in the past (e.g. playing cards, during a concert intermission, fishing, hunting, golfing)

    *  When driving

    *  When partying

    *  When I’m on vacation

    *  When I put off an unpleasant task

    © American Institute for Preventive Medicine

  • You’re Built For Rest

    Sleep Well

    Man resting in circle chair.

    Stress and anxiety can make life hectic and harder to keep a consistent sleep schedule. Try keeping a daily journal. Note how stress in life may impact your sleep at night.

    You can’t hope to succeed in other areas of health, if you neglect your nightly rest. Most adults need 7-9 hours of quality sleep each night. That means your body should move through the various sleep stages, including REM sleep. Here are four tips to get started:

    1. Maintain a consistent sleep and wake schedule – even on weekends.

    2. Make sure your mattress supports you well. Replace your pillow every year.

    3. Remove all electronic devices from your room. That includes your phone. Use an old-school alarm clock to wake up.

    4. Talk to your doctor about any sleep issues you have. They may point to other health problems.

    © American Institute for Preventive Medicine

  • Benefits Of Stretching

    BE FIT

    Women stretching.

    When most people think of exercise they envision cardio or weight training. But, no workout routine is complete without stretching. Here are six unique benefits.

    Improve flexibility

    Flexibility is a well-known benefit of stretching. To increase your range of motion, hold each stretch for 90 seconds.

    Prevent injury

    Stretching increases blood flow to joints and muscles, decreasing stiffness and reducing the risk of injury.

    Decrease tension

    Stretching releases tension in your muscles, but it can also release mental tension if you take time to be still and breathe.

    Calm the mind

    Unlike vigorous exercise which pumps you up, the slow pace of stretching can be soothing for your mind.

    Counteract the effects of sitting

    If you are one of the many people who spend a lot of time sitting, stretching is essential to keep the body limber.

    Promotes mindfulness

    Stretching provides the chance to notice how your body feels, an essential aspect of mindfulness.

    © American Institute for Preventive Medicine

  • Bike Safety

    BE FIT

    Bike up against a yellow wall.

    Bike sales have increased during the COVID-19 pandemic. Bicycling is great exercise! However, it’s important to keep yourself safe while on two wheels. Collisions can and do occur, and some can be serious.

    To minimize your risk of injury while riding a bicycle:

    *Wear a helmet.Studies show that a helmet lowers your risk of serious head and brain injuries by 85%. Make sure it is snug on your head. It should have a chin strap that stays in place.

    *Ride right.Use the right shoulder of the road and follow traffic signs and signals. Signal your turns with your arm so drivers know what you’re doing.

    *Use a bike lane if there is one.If not, try to choose wide roads with less traffic and lower speed limits. When a lane is too narrow for a car and bike to safely ride side by side, you will need to ride toward the middle of the road.

    *Be aware.Sometimes drivers don’t see you. Be careful at intersections and when riding next to parked cars and in parking lots.

    *Don’t use headphones.It’s important to be able to hear cars coming from behind you so you can react safely and move over if needed.

    *Wear bright colors and use reflectors.This will make it easier for drivers to see you.

    *Don’t ride.It is dangerous to cycle if you’ve been drinking alcohol or using drugs.

    *Cover your toes.Don’t wear sandals or flip flops while riding.

    *Bring water.Most bikes have a water bottle holder. Drink often to avoid dehydration, especially on longer rides.

    *Keep kids safe.Children should not ride on roads with traffic. Keep young bike riders in areas that are away from cars.

    Source: American Academy of Orthopaedic Surgeons

    © American Institute for Preventive Medicine

  • Blood Cancer: Key Facts

    MEDICAL NEWS

    Illustration of cancer attacking blood cells.

    Your blood is made up of many different types of cells. These include red blood cells, white blood cells, and platelets. White blood cells protect the body from harmful substances and prevent infections.

    Blood cancer is caused by the uncontrolled growth of abnormal white blood cells. The abnormal cells do not work properly, preventing them from carrying out their essential functions. As the dysfunctional cells accumulate in the blood, they crowd out healthy cells.

    It’s important to know what signs and symptoms to look for. Be sure to check with your doctor if you have any questions or concerns about blood cancer.

    Three main types of blood cancer

    Leukemia

    Leukemia is cancer that affects the bone marrow where blood cells are made. From the bone marrow, it spreads to the blood and can affect other organs.

    Lymphoma

    This type of blood cancer impacts the white blood cells in the lymphatic system. There are two types of lymphoma: Hodgkin, which spreads directly from one lymph node to another, and Non-Hodgkin, which spreads erratically through the lymph nodes.

    Multiple myeloma

    Myeloma affects plasma cells. These are white blood cells that produce antibodies to fight infections. When the plasma cells don’t function correctly, the body’s immune system doesn’t work properly.

    Symptoms of blood cancer

    Talk to your doctor if you experience the following:

    *  Fatigue

    *  Fever

    *  Unexplained weight loss

    *  Bone pain

    *  Swollen lymph nodes

    *  Frequent infections

    Survival rates have steadily increased

    Fifty years ago, there were few successful treatments for blood cancer. Now, there is a range of treatment options available, and more people achieve remission than ever before. Early detection and improved treatments have increased five-year survival rates and provide hope for the future.

    © American Institute for Preventive Medicine

  • Bone Broth:Worth The Hype?

    HEALTHY EATING

    Image of bone broth soup.

    People have been cooking bones to make bone broth for thousands of years.

    Today, this age-old recipe is being promoted as a superfood. But, do these health claims hold water? Here are three main points to keep in mind:

    1.  Homemade bone broth usually contains more protein than store-bought broth.

    2.  You can make your broth healthier by adding vegetables and herbs – and skipping the salt.

    3.  Currently, there is no solid evidence that bone broth has any additional or special medicinal properties, but research is ongoing.

    © American Institute for Preventive Medicine

  • Breastfeeding And Work

    WORK LIFE

    Breast pump bottle filled with milk.

    Going back to work doesn’t mean an end to breastfeeding. Many new moms find they can pump their breastmilk while at work. This allows them to keep their milk supply up. It also gives them milk to feed their baby later, so they can reduce the need for formula.

    *  Ask your employer about a place to pump at work. You should have a place to pump safely and privately that’s not a bathroom.

    *  Your employer should also allow adequate break times to pump.

    *  Invest in a quality pump. Many moms find that electric pumps are easier and faster than manual ones. A pump may be covered by your insurance.

    *  Have ice packs and coolers to store your milk while at work. It’s important to keep breastmilk fresh and safe for your baby.

    Source: U.S. Department of Health and Human Services

    © American Institute for Preventive Medicine

  • Brown Rice Pilaf

    HEALTHY EATING

    Image of brown rice in a bowl.

    Brown rice and almonds are both good sources of magnesium. They also offer fiber and protein. This simple side dish can be a meatless main dish, paired with a green salad and some fruit.

    Ingredients

    1 ½ cups brown rice (rinsed)

    3 cups water

    ¼ cup almonds (chopped)

    1 teaspoon parsley (dried)

    ½ teaspoon garlic powder

    ¼ teaspoon black pepper

    Directions

    1.  Place all ingredients in a rice cooker and cook until the water evaporates, about 30 minutes. You can also cook rice on the stovetop as directed on the package.

    2.  Fluff cooked rice with a fork. Add almonds, parsley, garlic powder and black pepper.

    Nutrition Facts: Serving size: 1 cup, 1/4 of recipe. Calories 320; Total Fat 8 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 53 mg; Total Carbohydrate 56 g; Dietary Fiber 5 g; Protein 8 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine