HealthyLife Articles

Author: AIPM

  • “Fast” Food At Home

    HEALTHY EATING

    Father and young daughter cooking together.

    The best antidote to eating fast food too often is to build a repertoire of quick meals you can make at home. While it takes a little bit of upfront effort, once you get in the groove of turning fresh, whole food into “fast” food, you’ll become quick and efficient. And hopefully healthier!

    “Fast” foods to keep on hand

    *  Canned beans

    *  Frozen and fresh vegetables

    *  Pre-cooked, frozen meats

    *  Eggs

    *  Fresh fruit

    *  Microwaveable grains

    *  Whole-grain bread, wraps, and tortillas

    *  Salsa, marinara, pesto, teriyaki sauce, etc.

    Be “fast” food ready

    Home-cooked meals do require some preparation. But, that doesn’t mean you need to cook every day. Instead, set aside a few hours on the weekend or one weeknight and get all the prep done for the week.

    *  Pre-cook chicken and ground beef or turkey. Freeze in pre-portioned amounts.

    *  Chop and portion out servings of fresh fruits and vegetables to grab for lunches and snacks.

    *  Cook up pasta, rice, and other grains for reheating during the week.

    *  Prep salad ingredients such as greens, hardboiled eggs, fresh vegetables, and diced chicken.

    *  Cook once, eat twice. Double whatever you make and freeze extra for another meal.

    *  Make a pot of soup or chili on the weekends to reheat during the week.

    © American Institute for Preventive Medicine

  • Fight Back Against Radon

    WELL-BEING

    Women yawning while driving.

    Radon can get into your home and cause serious health problems. But you can take steps to remove this dangerous gas that you can’t see, taste or smell.

    Radon is a natural radioactive gas. When uranium breaks down in the soil, it makes radon. Then, radon can seep into a home’s foundation, causing health problems for the people who live there.

    Why is radon harmful?

    When you breathe in radon, its natural radioactive particles can get trapped in your lungs. Radon is a leading cause of lung cancer in non-smokers. If you smoke and breathe radon, your risk of lung cancer is especially high.

    How do I know if I have radon?

    The only way to know if a home has radon is through a radon test. You can buy radon tests at hardware stores or online. Your local health department may sell them.

    Radon tests are easy to use. Usually, you let the test stay in your basement or the lowest point in your house for a few days. When the test is complete, you mail it in. The testing company sends you the results.

    If your test results say your radon level is 4pCi/L or higher, take a second test to be sure. If the average between the two tests is 4pCi/L or higher, you need to fix the problem. You can do this with radon removal, also called radon mitigation.

    How do I get rid of radon?

    Removing radon from a home requires special skills and tools. Choose a qualified radon mitigation contractor to fix your home.

    Ask your state radon office for names. Many states require radon professionals to be licensed, certified or registered for your added safety.

    New homes aren’t safe

    No matter how old or new your home, radon can get in. It seeps in through foundation seams, joints and cracks. It can also get in through a sump pump or drain located in the basement.

    If you’re buying a home, make sure the home has been tested for radon or that it has a radon mitigation system in place.

    Source: Environmental Protection Agency

    © American Institute for Preventive Medicine

  • Filing For A Tax Extension

    FINANCIAL HEALTH

    Women on computer.

    A federal tax extension allows you extra time to file your taxes. You can request an extension for any reason and receive an additional six months to complete your return. Here’s what you need to know.

    *  You must request an extension before your filing deadline. Don’t delay or you risk a penalty.

    *  Submit the form via mail or electronically by your regular tax return deadline, usually April 15th.

    *  To avoid any potential penalties, pay estimated taxes at the time you submit the form.

    *  If you cannot pay what you owe, you can request a payment plan. Visit the IRS website to learn more.

    *  Use the extra time to file your return. The IRS does not allow a second extension, so don’t let the time slip away.

    *  Fill out the Application for Automatic Extension of Time To File U.S. Individual Income Tax Return available atirs.gov.

    © American Institute for Preventive Medicine

  • Find The Energy To Exercise

    BE FIT

    Image of athletic shoes and a bottle of water.

    Too tired to work out? Try these tips to boost energy and get moving.

    1.  Move around. At work, try to switch between sitting and standing. Doing too much of one or the other may leave you feeling drained.

    2.  Sip lots of water. Starting in the morning, drink water and keep drinking it throughout the day. This can keep energy levels from sinking in the afternoon.

    3.  Eat healthy carbs. Choose whole grains, fruits and vegetables, such as carrots.

    4.  Watch your breathing. Slow, deep breaths can relax and energize you throughout the day.

    © American Institute for Preventive Medicine

  • Find Your Balance

    SELF-CARE CORNER

    Women with arms streched out, balancing.

    Good balance is essential for healthy aging. The ability to maintain and recover your equilibrium as you move helps protect you from injury and falls.

    Your independence depends on your ability to balance. Almost every activity necessary for daily life relies on safe movement. As people age, preserving balance protects quality of life and their confidence to move without fear.

    Activities that require balance

    Balance is a foundational skill that impacts almost every type of movement:

    *  Walking

    *  Housework

    *  Picking up kids or pets

    *  Getting up and down from the floor, bed, couch, or commode

    *  Cooking

    *  Navigating uneven or unexpected surfaces

    *  Shopping and carrying groceries

    *  Lifting, moving, and reaching for items

    Factors that impact balance

    Your brain uses information from your eyes, ears, and other body parts to constantly adjust your position in space. Anything that impacts these systems may negatively affect balance:

    *  Lack of physical activity

    *  Inner ear problems

    *  Lack of sleep

    *  Lack of strength

    *  Decline in coordination

    *  Vision changes due to cataracts, glaucoma, etc.

    *  Cognitive conditions such as dementia or Alzheimer’s disease

    If you are concerned about your balance, talk to your doctor. It may be a sign of a more serious condition.

    Improve balance

    *  Practice standing on one foot. Stay near a wall for support, but gradually challenge yourself to balance longer and with less support as you are able.

    *  Try walking heel to toe along a straight line.

    *  Use a wobble board. This strengthens your balance, muscles, and coordination.

    *  Go up and down stairs.

    *  Side step back and forth across a room.

    *  Do calf raises. Using a wall or chair for support, rise up on the ball mounds of your feet and slowly lower back down. Do 2-3 sets of 10-15 repetitions.

    *  Take yoga or tai chi classes.

    *  Lift weights to increase strength and preserve the muscle necessary to balance well.

    © American Institute for Preventive Medicine

  • First Aid Kits: Stay Up To Date

    SELF-CARE CORNER

    Women helping wrap man's foot and ankle with sprain wrap.

    A first aid kit is an essential self-care item that should always be handy. A well-stocked kit prepares you for any situation or emergency that may arise.

    If you don’t have a first aid kit, you can purchase ready-made kits at most pharmacies. Ideally, you should have a kit for your home as well as your vehicle, so you’re covered anywhere you go.

    First aid kits should be updated every six months to keep supplies stocked and replace expired items. Now is a good time to go through your kits to ensure they are up to date and stocked with everything you need.

    What should be in your kit?

    *  2 absorbent compress dressings (5 x 9 inches)

    *  25 adhesive bandages (assorted sizes)

    *  1 adhesive cloth tape (10 yards x 1 inch)

    *  5 antibiotic ointment packets

    *  5 antiseptic wipe packets

    *  2 packets of aspirin (81 mg each)

    *  1 emergency blanket

    *  1 breathing barrier (with one-way valve)

    *  1 instant cold compress

    *  2 pairs of nonlatex gloves (size: large)

    *  2 hydrocortisone ointment packets

    *  1 3-inch gauze roll (roller) bandage

    *  1 roller bandage (4 inches wide)

    *  5 3 x 3-inch sterile gauze pads

    *  5 sterile gauze pads (4 x 4 inches)

    *  A thermometer (non-mercury/non-glass)

    *  2 triangular bandages

    *  Tweezers

    *  A first aid guide or reference book

    Personalize your kit

    Depending on the needs of yourself and your family, you should add special items unique to your situation. For example:

    *  If someone in your family has diabetes, include glucose tabs/gels, quick glucose snacks, and a glucagon injection kit.

    *  If someone in your family has a severe allergy, include an epi-pen and some antihistamine medication.

    *  Include a list of medications that each family member takes, as well as contact information for their doctors.

    *  Include your address in a prominent place in your first aid kit. This will allow the person who is helping you in an emergency to give this information to first responders.

    © American Institute for Preventive Medicine

  • Flu Shot Faqs

    MEDICAL NEWS

    Flu vaccine in bottle.

    Every year, millions of people get the flu. Some get very sick and need to be hospitalized. Thousands of people die from the flu every year.

    This year as we battle COVID-19, getting a flu shot is more important than ever. Flu shots decrease the chance that you will be hospitalized or die from the flu. This helps ensure that hospitals will not become overwhelmed with flu and COVID-19 patients.

    Won’t last year’s shot help me?

    Everyone needs to get a flu shot every year. There are two reasons why:

    *  Your immune system’s protection from the shot gets weaker over time.

    *  Flu viruses are always changing, so you need a shot that has this year’s flu strains in it.

    Will a flu shot increase my risk of getting COVID-19?

    No. Studies have shown that a flu vaccine will not put you at risk for COVID-19. But it will help protect you from the flu, which also protects your loved ones and people around you!

    Will the flu shot give me the flu?

    The flu shot is made from inactivated flu virus. An inactivated virus cannot give you the flu. Some people notice side effects from the shot like aches or a mild fever. These side effects last only a day or two. This is much milder than getting the flu, where fever, aches and other symptoms last a week or longer.

    What if I’m not high risk?

    Everyone 6 months of age and older should get the flu shot, even if they have no health problems. Even young, healthy people – including children – can become very sick with the flu.

    When more people get the flu shot, we help protect people who are high risk, including babies, older adults and people who are allergic to the shot.

    Is it too late to get a flu shot?

    Even if you haven’t gotten your flu shot yet, it’s not too late. After getting the shot, you won’t have immunity right away. It takes about two weeks for your body to develop antibodies to the flu.

    Source: Centers for Disease Control and Prevention, World Health Organization

    © American Institute for Preventive Medicine

  • Foot Health Matters With Diabetes

    SELF-CARE CORNER

    Patient having his foot examined by a doctor.

    People with diabetes have a higher risk of getting certain foot problems. This usually happens because diabetes can cause nerve damage in the feet. This is known as diabetic neuropathy, which can lead to tingling, burning or weakness in your feet.

    Why does neuropathy matter?

    Diabetic neuropathy isn’t just painful. It also means that you may not feel things like cuts, injuries or heat or cold on your feet. Your feet could get hurt or burned and you wouldn’t know it. Then, with reduced blood flow, your body may not be able to heal the skin very well.

    Keeping skin healthy

    Wash, dry and moisturize the skin on your feet every day. Also, check for problems. Here’s how:

    *  After bathing, dry your feet gently with a towel.

    *  Look for corns, calluses, blisters or cuts. If you notice any of these, call your health care provider. Don’t try to remove corns or calluses yourself.

    *  If your skin looks healthy, you can moisturize. Apply a skin cream to dry areas.

    *  Don’t apply cream between your toes. This can cause fungus to grow. Keep the area between toes clean and dry.

    *  If you can’t trim your toenails easily, have this done by a podiatrist or other health provider.

    Good shoes are your friend

    Poorly fit shoes can cause sores, or ulcers, on your feet. These can lead to infection. Even if you don’t feel pain, see your doctor about any sores on your feet. You should also stay off your feet until your doctor says it’s ok. Don’t walk in your bare feet because this can put your feet at risk.

    You can avoid many foot ulcers by getting comfortable, supportive shoes. A podiatrist or foot specialist may help you find a pair that fits your feet well without rubbing. Wearing socks that wick moisture, such as wool socks, can also help. Wearing wet socks or shoes can lead to fungal infections.

    Helpful ways to avoid foot problems with diabetes:

    1.  Go to regular checkups.

    2.  See your doctor if you have any foot injuries or skin changes on your feet.

    3.  Follow your diabetes plan to keep blood sugar under control.

    4.  Check your feet every day.

    Source: American Diabetes Association

    © American Institute for Preventive Medicine

  • Forget The ‘Perfect’ Family

    FAMILY LIFE

    Dad playing with his 3 young kids.

    Real world families

    Though television shows may portray happy families, every family has disagreements and conflicts. Spouses and partners must work hard to maintain a healthy relationship. This can be difficult, even for happy couples. Disagreements between parents and children are also bound to happen.

    Expect problems, obstacles and arguments. The solution is not to avoid these things. Rather, it’s to learn how to work through them. If you have ongoing problems with your spouse or kids, talk to your doctor. They may recommend seeing a counselor or family therapist. Remember, there’s nothing wrong with asking for help.

    Controlling your kids

    Many parents believe that what their kids do is a direct result of their parenting. This can put a heavy burden on parents. Remember that children are individuals and may do things that you’ve taught them not to do. This doesn’t mean you’ve failed as a parent.

    Your job is to show each child that they are loved and accepted. Help them learn ways they can succeed, teach them respect for others and help them see their place in the world. This is a huge task, and there’s no “right way” that works for every child. Although you can influence and shape your children, ultimately you cannot control them.

    Source: American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • Get Into Zone 2

    BE FIT

    Close up of man using smart watch with heart beat showing at 96 bpm.

    Zone 2 is one of the five cardiac heart rate zones, ranging from 1 (gentle warm-up) to 5 (maximum effort). In zone 2, your heart rate is moderately elevated, but you’re not out of breath.

    Zone 2 exercise is beneficial because it strengthens the heart and lungs. This makes your body more efficient, capable, and energetic. Here’s how to get started with zone 2:

    *  Calculate your zone 2 heart rate range.

    – 220 – age = MAX heart rate.

    – Zone 2 is 60-80% of your max.

    – MAX heart rate x 0.6 and 0.8 = zone 2 range.

    *  Choose an aerobic activity you enjoy, such as walking, jogging, biking, swimming, or rowing.

    *  Wear a heart rate monitor and get started.

    *  Once your heart rate reaches zone 2, adjust your intensity to stay in that range.

    *  Aim for 30 minutes to 1 hour of zone 2 training several times each week.

    © American Institute for Preventive Medicine