HealthyLife Articles

Author: AIPM

  • Fill Your Grill, But Keep It Healthy

    HEALTHY EATING

    Vegetables on the grill.

    Many people like to use their grill or barbecue during the summer months. While grilling can create delicious meals, it’s important to know how to avoid grilling meats the wrong way, which can increase cancer-causing substances in the food.

    Substances known as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can be found in meat that is cooked at high temperatures. These substances have been shown to cause cancer in laboratory animals. But the levels used in the animal studies were very high. Experts cannot say for sure how much of these substances would cause cancer in people.

    PAHs and HCAs can be found in meat that has been grilled, especially if it’s charred or blackened. Meat that is smoked may also contain these chemicals.

    To lower these substances in grilled food, you can:

    *  Avoid burning or charring the food when grilling.

    *  Turn meat frequently when grilling to avoid burnt or very hot areas.

    *  Don’t let the flames touch the meat directly.

    *  Marinade the meat first.

    *  Wrap meat in foil before placing it on the grill.

    *  Trim excess fat off of meat to avoid charring.

    *  Cut it up. Smaller pieces of meat will cook faster throughout. Try skewers or small pieces mixed in foil packets with vegetables.

    Beyond meat

    Vegetables and fruits can be delicious on the grill and they don’t have the risk of PAHs or HCAs. This doesn’t mean that meat-lovers have to avoid their favorite foods. Instead, have a portion of meat about the size of a deck of cards. Then fill the rest of your plate with vegetables. Red peppers, tomatoes, pineapple, peaches and asparagus are just a few of the vegetarian options that are both delicious and nutritious on the grill.

    Sources: American Institute for Cancer Research, National Cancer Institute

    © American Institute for Preventive Medicine

  • Be Ready To Donate Blood

    WELL-BEING

    Arm with bandaid and heart where he gave blood.

    When you donate blood, you are potentially saving a life. The American Red Cross estimates that someone needs blood every two seconds. Your donation makes that possible. The donation process is pretty simple, but there are a few things you should know in advance to prepare.

    Donation eligibility

    To donate blood, you must meet specific criteria. These include:

    *  Being healthy and not currently ill

    *  Over the age of 16 (in most states)

    *  Weigh at least 110 pounds

    *  Have not given blood in the past 56 days

    When you go to donate

    It can help relieve any nervousness if you know what to expect before you go. Most donation centers follow a standard process.

    *Registration:verification of eligibility, checking your driver’s license, and providing your address.

    *Health history:information on health conditions, medications, and recent travel.

    *Health screening:checking your temperature, pulse, blood pressure, and hemoglobin.

    *The donation:takes about 8-10 minutes, during which time you will sit or lay comfortably.

    *Recovery:takes 10-15 minutes, during which time you’ll receive a snack and drink and make sure you feel ready to go.

    When You Should Not Donate

    In addition to meeting the eligibility criteria above, there may be other things that could temporarily disqualify you from donating.

    *  You are not feeling 100%. Only donate blood if you are feeling your best. If you are sick, you should wait until 24 hours after your symptoms pass.

    *  Certain kinds of medications and vaccinations may require a waiting period before giving blood. Check with the American Red Cross before you go.

    *  Low iron may cause anemia or a low blood count, making you ineligible to donate blood that day. Once your iron levels have improved, you may be able to donate.

    *  If you have traveled to certain countries outside the U.S., you may need to wait to donate blood.

    Source: The American Red Cross

    © American Institute for Preventive Medicine

  • Be Strong At Any Age

    BE FIT

    Older man using weights.

    When you think of exercise, do you think of going for a run or taking an aerobics class? Those are great cardio workouts. But there is more to fitness than just cardio.

    Strong is healthy

    Strength training or lifting weights is a big part of being healthy and fit. Many people don’t do strength training because they don’t want to “bulk up.” Older adults might skip it because they think it’s only for younger people who are more muscular.

    You won’t get big bodybuilder muscles from doing strength training. That is, unless you train hard with that goal in mind. And many older adults can safely do strength training and find that they love how it makes them feel.

    If you do regular strength exercises, you will get a stronger body and better quality of life at any age. No bodybuilder is needed!

    Research shows that strength training can lower the risk of heart disease and other health conditions. It also helps you stay independent as you get older. Older adults who do strength training may find that everyday tasks are much easier. This can include things like getting out of a chair or climbing stairs.

    Strong is good for the mind

    The benefits of a strong body don’t stop at the muscles. Research also shows that strength training may reduce the effects of post traumatic stress disorder (PTSD). It can also help boost self-esteem.

    You can start today

    If you don’t have equipment, like weights, you can use things around the house, like soup cans. You can also use your own body weight. Think push-ups, planks and other similar exercises. They use your body weight and gravity to build muscles.

    A good way to start is with an exercise video or online class. You don’t have to go to a gym. But before you start, talk to your doctor. Ask if a new exercise program is safe for you. Talk about things you should or should not do to stay safe and help avoid injury.

    Give strength training a chance. You may find that it makes you feel better than you thought possible! A diet with adequate protein can help build muscle at any age and even promote healing. Talk to your doctor if you plan to make major diet changes.

    Source: National Institutes of Health

    © 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

  • 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

  • Brussels Sprouts: A Winter Veggie Powerhouse

    HEALTHY EATING

    Brussels spouts in red bowl.

    Brussels sprouts may have a reputation for being the vegetable your mother made you eat. But there’s plenty of reasons that adults and kids alike should eat their Brussels sprouts. Their peak season is fall to winter, so now is a good time to try them.

    Why eat Brussels sprouts?

    Brussels sprouts belong to the cruciferous vegetable family. Other cruciferous vegetables include broccoli, cauliflower, kale and cabbage.

    Like other veggies, brussels sprouts are low in calories and packed with nutrients. They also have plenty of fiber to help with digestion. Fiber may also help you feel fuller, longer.

    Brussels sprouts also have some special health benefits. They may play a role in reducing the risk of developing cancer.

    How to cook brussels sprouts

    Brussels sprouts are versatile and can be roasted, used in casseroles, salads and even on pizza. Many people can find a way to cook them that agrees with their tastes.

    A popular way to roast them is to toss them with honey, lemon juice or dried fruit for a sweet side dish. But brussels sprouts also work well with savory flavors like parmesan cheese or garlic.

    Nutrition

    One half cup of cooked Brussels sprouts contains just 28 calories. It also contains 2 grams of fiber and very little fat and carbohydrates. Brussels sprouts are a good source of many important nutrients, including vitamins A and C. These vitamins are antioxidants, which help fight inflammation and some diseases.

    In addition, Brussels sprouts are packed with vitamin K, which is important for blood clotting and healthy bones. Brussels sprouts contain important minerals like iron, magnesium and phosphorus. And finally, they contain heart-healthy omega-3 fats.

    If you haven’t eaten Brussels sprouts in a while, give them a try. They make a nutritious and delicious addition to any diet.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, US Department of Agriculture

    © American Institute for Preventive Medicine

  • Can Food Prevent Cancer?

    HEALTHY EATING

    A variety of baskets filled with fruits and vegetables.

    Studies have shown that eating healthy foods, especially plants, can help prevent certain health problems. It can help you avoid type 2 diabetes, heart disease and stroke. Some research also shows that a healthy diet can help prevent cancer.

    There is no single food or diet that will always prevent cancer. Many times, cancer is caused by things we cannot control. But there is promising research that says a healthy diet can lower your risk of some cancers. Here is what researchers have found.

    Fruits and vegetables

    We already know fruits and vegetables are good for you. They are full of vitamins, fiber and other nutrients. Eating lots of fruits and vegetables may lower the chances of getting lung, colorectal, oral, esophagus, stomach and colon cancer. The Mediterranean Diet, which includes lots of fruits and vegetables, is one diet plan that seems to have anti-cancer ability.

    In addition to fruits and vegetables, people should get enough calcium and vitamin D. These nutrients may play a role in lowering the risk of getting colorectal cancer.

    Phytochemicals – a health booster

    Phytochemicals are special chemicals found in plants. Some studies suggest that they can lower your cancer risk. Phytochemicals may:

    *  Boost your immune system

    *  Help block cancer-causing substances called carcinogens

    *  Lower inflammation that can lead to cancer

    *  Help your DNA repair itself

    *  Slow down the growth of cancer cells

    *  Get rid of damaged cells in the body

    Phytochemicals are found in fruits, vegetables, legumes and whole grains. Foods that have bright colors or strong flavors tend to have the most phytochemicals.

    What not to eat

    Some foods may increase the risk of some cancers. Avoid or limit:

    *  Heavily processed meats like ham, bacon, sausage and salami

    *  Alcohol, which may increase the risk of mouth, throat, esophagus, breast, colorectal and liver cancer

    *  Foods that cause indigestion and heartburn. Long-term heartburn can increase the risk of esophagael cancers

    Most experts agree that nutritional supplements have not been shown to fight cancer. Stick to eating healthy foods for more cancer-fighting power.

    Your doctor is your partner in helping to prevent cancer and other health problems. Be sure to discuss your cancer risk and the best diet for you.

    Sources: American Academy of Family Physicians, American Institute for Cancer Research, National Institute of Diabetes and Digestive and Kidney Diseases

    © American Institute for Preventive Medicine

  • Cancer-Fighting Foods

    HEALTHY EATING

    Top view cup of tea and tea pot.

    A healthy diet plays an important role in supporting a healthy immune system. And a strong immune system can prevent and neutralize cancer cells.

    Some specific foods contain compounds that have cancer-fighting properties. While more research is needed, these foods may offer protective benefits in a balanced diet.

    Colorful fruits & vegetables

    The rich color of fruits and vegetables comes from phytonutrients, plant compounds that provide health benefits.

    Eating a variety of different colored fruits and vegetables provides the body with a wealth of potent antioxidants, vitamins, and minerals to support good health.

    Dark green and orange vegetables, tomatoes, cruciferous vegetables, and alliums (onions, garlic, etc.) show particular promise for cancer-fighting ability.

    Beans, peas, & lentils

    Packed with fiber and nutrients, pulses such as beans, peas, and lentils show evidence of lowering the risk of colorectal cancer.

    Regular consumption of these powerful plants provides a boost of fiber that feeds and nourishes the microbiome in the gut.

    Your microbiome is an essential player in the immune system and one of the first lines of defense against colon cancer growth.

    Walnuts

    While all kinds of nuts and seeds should be part of a healthy plant-based diet, walnuts deserve a special mention.

    Walnuts contain healthy fats and plant compounds called polyphenols which may combat oxidative stress in the body.

    The tannins in walnuts give them their distinctive taste and may also provide cancer-fighting benefits.

    Tea

    Your daily cup of tea is more than a soothing drink. Tea contains flavonoids. These compounds act as antioxidants, reduce inflammation, and may potentially be anti-carcinogens.

    The plants found in tea create flavonoids as part of their own personal protection system. When you drink tea, those same compounds that protect the plants from disease and pests go to work defending you.

    © American Institute for Preventive Medicine

  • Choosing Low-Mercury Fish

    HEALTHY EATING

    Fish in frying pan.

    Fish are a healthy choice of protein. They are low-calorie and contain fats that can boost heart health.

    However, fish also contain mercury. Some fish contain high amounts, but others contain very low amounts. Fish absorb mercury from the environment. But they also get it from manufacturing, coal burning and other things.

    The type of mercury found in fish is called methylmercury. Too much methylmercury can damage a person’s brain and nervous system. This is even more dangerous for a developing fetus and for young children.

    Is fish safe to eat?

    Fish is safe and healthy to eat if you choose the right kind of fish and the right amounts. A serving size of fish is four ounces. This is about the size of the palm of your hand. Adults should eat at least two “palm-size” portions each week.

    Children should eat less than this amount. Ask your child’s pediatrician about the recommended amount for their age.

    Pregnant and breastfeeding women should avoid high-mercury fish. They can eat up to 3 palm-sized servings of low-mercury fish each week.

    Low-mercury fish types

    There are many types of fish that are low in mercury. They include the following:

    *  Anchovies

    *  Cod

    *  Flounder

    *  Haddock

    *  Herring

    *  Oyster

    *  Perch, freshwater and ocean

    *  Pickerel

    *  Pollock

    *  Salmon

    *  Sardines

    *  Scallops

    *  Shrimp

    *  Sole

    *  Tilapia

    *  Tuna, canned light (limit albacore to 1 serving/week)

    *  Whitefish

    High mercury fish to avoid

    The following types of fish are high in mercury. People should not eat these types of fish.

    *  King mackerel

    *  Marlin

    *  Orange roughy

    *  Shark

    *  Swordfish

    *  Tilefish (Gulf of Mexico)

    *  Tuna, bigeye

    Local fishing

    If you like to eat fish caught from local waters, check fish advisories first. Then, eat only one palm-size serving and don’t eat other fish that week.

    Fish advisories can be found on the Environmental Protection Agency (EPA) website. Go tofishadvisoryonline.epa.gov.

    Sources: U.S. Environmental Protection Agency, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine