HealthyLife Articles

Author: AIPM

Headaches

Brain & Nervous System

Persons who suffer from headaches should see a doctor for proper diagnosis and treatment.

Common causes of headaches are tension, sinus problems, tobacco smoke, low blood sugar, and things in your diet like red wine, aged cheese, and MSG.

Keep a diary of when headaches occur, how long they last, and where and how severe the pain is. Keep track of other symptoms, such as nausea, too. Show this diary to your doctor to help them identify which type of headache you have and the most beneficial treatments.

The most common treatments for headaches are rest and over-the-counter pain relievers. It is best to treat headaches when they begin or when they are still mild. Prescription medication may also be prescribed by your doctor.

In addition to medicine, self-care practices can also help manage your symptoms and prevent headaches. Examples include putting a heat or ice pack on your head or neck, getting enough quality sleep, and drinking plenty of water.

© American Institute for Preventive Medicine

January 23, 2026
Headaches 2

General Health Conditions

Causes

* Anxiety, stress, caffeine withdrawal, or depression

* Lack of sleep. Poor sleep position.

* A sensitivity to certain foods and drinks.

* Reading a lot, especially in dim light

* Missing or delaying a meal

* Doing boring work

* Being in one position for a long time, like at a computer

* Hormone changes that come with menstruation, while taking birth control pills, etc.

* Exposure to chemicals and/or pollution

* Side effects from some medications

* Dirty or polluted air

* Airplane travel

* Alcohol

* Poison

* Poor posture

* Cigarette smoke

* Too much physical activity

* Bright lights. This includes watching TV.

* Movement, such as riding in a car or elevator

* Loud noises

* Strong odors

* Eating or drinking something very cold, such as ice cream

Types

You can have cancer for years without having symptoms. There is usually no pain at the onset of cancer. As different types of cancers grow, warning signs may occur. See your doctor for a proper diagnosis.

For Tension or Muscular Headaches

About 90 percent of all headaches are tension or muscular headaches. These headaches respond well to self-care, without causing ongoing problems. Symptoms include:

* You have a dull ache in your forehead, above your ears, or at the back of your head.

* You feel pain in your neck or shoulders.

Tense or tight muscles in the face, neck, or scalp result in these headaches. Common causes are:

* An illness

* Fever

* Tiredness

* Stress

* Worry

* Concentrating hard for long periods of time

For Sinus Headaches

Symptoms

* The pain is in your forehead, cheekbones, and nose.

* The pain is worse in the morning.

* It hurts more if you bend over or touch your face.

* Your nose is stuffy.

Sinuses are behind your cheeks, around your eyes, and in your nose. You may get a sinus headache from:

* A cold or upper respiratory infection

* Allergies, like hay fever

* Other breathing problems

* Swimming in dirty or polluted water

* Airplane travel

These things interfere with fluid drainage in the nose, causing a buildup of pressure. Pain results.

For Cluster Headaches

Cluster headaches usually start at night, can last from 15 minutes to 3 hours, and can interrupt sleep. They can also start during the hours a person is awake. These headaches come once or twice a year, usually in older men, and tend to run in families.

Cluster headaches are much less common than migraines. Spring and autumn are the most common times of the year for them. Symptoms include:

* The pain is on one side of your head.

* The pain is in or on the sides of your eyes.

* Your eyes are watery.

* The pain is sharp, burning, and intense.

* Your pupils look smaller.

* One or both of your eyelids droop.

* You get headaches in groups (clusters), everyday for a week or longer.

For Children’s Headaches

Children’s headaches that come once in a while can be treated with ibuprofen or acetaminophen. Make sure you use the right type and dose for your child’s weight. Don’t give aspirin to anyone younger than 19 years of age due to its link to Reye’s Syndrome. Reye’s Syndrome is a rare disease that can cause death. It usually occurs 7 to 10 days after the onset of the flu or chicken pox. If the child complains of head pain on a regular basis, take the child to his or her doctor. Symptoms:

* The headaches tend to be shorter than ones in adults.

* Sometimes, an upset stomach and vomiting are also present.

* Headaches come in groups, then are gone for months.

For Migraine Headaches

Migraines happen when blood vessels in your head open too wide or close too tight. At least one in eight adults suffer from migraines. Women have migraines more often than men. Migraines tend to run in families, too. Symptoms include:

* One side of your head hurts more than the other.

* You feel sick to your stomach or throw up.

* You may see spots or zigzag flashes of light.

* Light hurts your eyes.

* Noise bothers you.

* Your ears ring.

* Your face is pale.

* After the headache, some people have a drained feeling with tired, aching muscles. Others feel great after the headache goes away.

Types of Migraine Headaches

* Migraines with an aura. An aura is when a person sees spots or flashing lights for 10 to 15 minutes or his or her face becomes numb. (Ten percent of migraines are this type.)

* Migraines without an aura. They start more slowly and tend to last longer than migraines with an aura. They don’t begin with changes in a person’s vision or numbness. (Ninety percent of migraines are this type.)

Prevention

Keep a headache diary. Write down when, where, and why the headaches seem to start. Try to avoid things that trigger headaches.

Be aware of early symptoms. Try to stop the headache as it begins.

* Exercise on a regular basis.

* Keep regular sleep hours, even on weekends.

* Don’t smoke. If you smoke, quit.

* Cut down on salt.

* Avoid excess alcohol. Alcohol can lead to a “hangover” headache.

* Don’t have foods and drinks known to trigger headaches in sensitive people.

Foods and Drinks That May Cause Headaches

* Alcohol, especially red wine

* Bananas (if more than 1/2 banana daily)

* Beans: Broad, lima, fava, snow peas

* Brewer’s yeast

* Caffeine (from coffee, tea, cola soft drinks, some medications, chocolate) or caffeine withdrawal

* Chicken livers, paté

* Citrus fruits (if more than 1/2 cup daily)

* Cured meats (hot dogs, luncheon meats, etc.)

* Figs, raisins, papayas, avocados, red plums (no more than 1/2 cup daily)

* Foods with MSG (monosodium glutamate), such as soy sauce, meat tenderizers, seasoned salt

* Hard cheeses (aged cheddar, provolone, etc.)

* Herring, pickled or dried

* Nuts and peanut butter

* Onions

* Pickled, preserved, or marinated foods

* Sauerkraut

* Sour cream

* Sourdough bread

* Vinegar

Treatment

Usually, headaches are not linked to serious health problems. Self-care treats most headaches.

Self-Care

* Rest in a quiet, dark room with your eyes closed.

* Rub the base of your skull with your thumbs. Work from the ears toward the center of the back of your head. Also, rub gently along the sides of your eyes, your shoulders, neck, and jaw.

* Take a warm bath or shower.

* Place a cold or warm washcloth, whichever feels better, over the area that aches.

* Take an over-the-counter (OTC) medicine (that your provider recommends) for pain. Take it right away.

* Relax. Imagine a calm scene. Meditate or breathe deeply.

Medication

* Over-the-counter (OTC) pain medications. Examples are aspirin, ibuprofen, naproxen sodium and ketoprofen. Most tension and muscular headaches go away with OTC medications. Some OTC medicines (e.g., Excedrin Migraine® and Motrin Migraine Pain®) are FDA approved for migraine headaches.

* Prescribed medicines. Examples are:

– Triptan drugs, such as sumatriptan

– Ergotamines, with or without caffeine

– Antihistamines

– Beta-blockers

– Calcium channel blockers

– Tricyclic antidepressants

Take medicines as prescribed.

Biofeedback

Biofeedback is a process of learning how to control internal functions to relieve pain. Biofeedback training has helped many people who have suffered from headaches.

These things occur with biofeedback:

* A biofeedback therapist explains how the muscles react to stress and cause tension headaches.

* Most of the time, you sit in a comfortable chair in a dimly lit room.

* A headband, connected to a machine, is fastened across your forehead. The machine emits a steady sound that changes if muscles in the head or neck are tensed.

* A small thermometer is attached to one of your fingers. Another machine keeps track of your temperature.

* You learn how to use these biofeedback machines.

* You learn to control the automatic response of your muscles and blood vessels that cause headaches.

* Then you learn to do the same thing without the machines to control headaches on your own.

Medical Care

Reasons to Get Medical Care Fast

* A headache due to a serious head injury or a blow to the head causes severe pain, enlarged pupils, vomiting, confusion, or feeling sleepy.

* Severe pain occurs in and around one eye.

* A severe, persistent headache occurs with a stiff neck or a red or purple rash that doesn’t fade when pressure is applied to the skin.

* The headache came on suddenly and hurts much more than any headache you have ever had.

Call 9-1-1 if signs of a stoke occur:

* A sudden and severe headache with no known cause

* Sudden numbness or weakness of the face, arm or leg, especially on one side of the body

* Sudden confusion, trouble speaking or understanding

* Sudden trouble seeing in one or both eyes

* Sudden trouble walking, dizziness, loss of balance or coordination

Reasons to Call Doctor or Health Care Provider

* The headache has lasted more than 2 to 3 days and keeps getting worse.

* Migraine headaches (intense, throbbing, one-sided, often with nausea or vomiting) occur often. Flashing lights or spots may precede the pain.

* A headache persists or recurs and is present with nausea or vomiting.

* A headache started after taking a new medicine (prescribed or over-the-counter).

Work with Your Health Care Provider

For headaches that do not need medical care fast, contact your primary care provider first. Most likely, he or she will be able to figure out the type of headache you have. If not, he or she can refer you to a specialist. Tips on working with your doctor or health care provider:

* Make notes before your office visit.

* List every symptom, even if it seems minor.

* Be honest with your health care provider. The facts you give could be important in finding out why you have headaches.

* Follow your doctor’s advice. Let him or her know if the prescribed treatment helps. Tell your doctor if you have any side effects from treatment.

* Answer these questions before your office visit:

– When did your headaches begin (days, weeks, months, years ago)?

– How long does your headache last (minutes, hours, days)?

– How often do you have these headaches (once a day, once a week, etc.)?

– Where does it hurt (both sides, one side, etc.)?

– How does the pain feel (dull, sharp, throbbing, nonstop)? How does the pain usually start (dull or sharp)?

– Is there a pattern to your headaches? Are they gone for months at a time then come back several times a day? Are they worse lately?

– Are your headaches different from each other? (You may have more than one kind.)

– When does the pain usually start (at night, in the morning)?

– Are there any symptoms just before the headache begins (stuffy nose, pain elsewhere, flashing lights)?

– Do any other symptoms occur with the headache (upset stomach, pain elsewhere)?

– What helps the headache go away (rest, medicine, hot or cold treatment, massage)?

– Does anything make the pain worse (moving the head, standing or lying)?

– Does an activity or situation bring on headaches (after exercise or eating a certain food)?

– Are you taking any other medicines or drugs?

– Is another health care provider treating you for anything else?

Resources

National Headache Foundation

800.843.2256

www.headaches.org

© American Institute for Preventive Medicine

January 23, 2026
Headaches 3

Women’s Health

Headaches are a common health complaint in women.

Signs, Symptoms & Causes

For Tension or Muscular Headaches

* A dull ache in your forehead, above your ears, or at the back of your head.

* Pain in your neck or shoulders.

Common causes are tense or tight muscles in the face, neck, or scalp, concentrating hard for long periods of time, stress, and lack of sleep.

For Sinus Headaches

* Pain in your forehead, cheekbones, and nose. The pain is worse in the morning.

* Increased pain when you bend over or touch your face.

* Stuffy nose.

A sinus headache occurs when fluids in the nose aren’t able to drain well and a buildup of pressure occurs in the sinuses. A cold, allergies, dirty or polluted water, and airplane travel can cause a sinus headache.

For Migraine Headaches

* One side of your head hurts more than the other.

* You feel sick to your stomach or vomit.

* Light hurts your eyes. Noise bothers you. The headache is worse with activity.

* After the headache, some people have a drained feeling with tired, aching muscles; others feel great.

Migraines can occur with or without an aura. With an aura, spots or flashing lights or numbness occur 10 to 30 minutes before the headache. Ten percent of all migraines are this type; 90% occur without an aura.

Migraine headaches happen when blood vessels in your head open too wide or close too tight. They tend to run in families and affect nearly 30% of women at some time during their lives. They occur more often in women than in men.

Migraines occur less often during pregnancy (especially the second half) and often disappear during menopause. Some women, though, may get migraines for the first time during menopause.

Certain things trigger migraine headaches:

* Changing hormone levels. Menstruation.

* Use of birth control pills or the patch.

* Change in sleeping patterns.

* Stress.

* Aged cheeses. Cured meats. Red wines.

Other Causes of Headaches

* Analgesic rebound from regular or repeated use of over-the-counter or prescribed pain relievers.

* Eating or drinking something very cold, such as ice cream. {Note: To prevent ice cream headaches, warm the ice cream for a few seconds in the front of your mouth.}

* Caffeine withdrawal.

* Low blood sugar, hunger, or sensitivity to certain foods and drinks.

* A symptom of a health problem. Examples are allergies, depression, high blood pressure, dental problems, and a pinched nerve in the neck.

* Cigarette smoke, pollution, etc.

* Uncorrected vision problems.

Treatment

Self-care can treat headaches caused by tension, fatigue, and/or stress. Certain over-the-counter medicines and prescribed medicines can treat sinus headaches and migraine headaches.

Biofeedback has helped many people who have suffered from headaches.

Headaches that are symptoms of health problems are relieved when the condition is treated with success.

Questions to Ask

Self-Care / Prevention

* Don’t smoke. If you smoke, quit!

* Try to stop the headache when it starts.

* Take an over-the-counter (OTC) medicine for pain as directed on the label.

* Rest in a quiet, dark room with your eyes closed.

* Massage the back of your neck with your thumbs. Work from the ears toward the center of the back of your head. Also, rub gently along the sides of your eyes. Gently rub your shoulders, neck, and jaw. Get a massage.

* Place a cold or warm washcloth or hot or cold pack, whichever feels better, over the area that aches.

* Take a warm bath or shower.

* Relax. Picture a calm scene in your head. Meditate or breathe deeply.

* Keep a diary of when, where, and why headaches occur.

* Get enough rest.

* Eat 5 to 6 small meals instead of 3 large meals. To ward off low blood sugar, don’t skip meals. Avoid sweets.

* Keep regular sleeping times as much as you can.

* When lying down, use a pillow that supports the neck. Sleep on your back.

* Avoid scents, foods, and beverages that trigger headaches.

* To help prevent headaches and nausea caused by a hangover, try an OTC product, such as Chaser-Freedom From Hangovers.

* For a hangover: After drinking alcohol, take an OTC pain reliever. Eat solid foods. Rest or sleep. Have 2 or more glasses of water before you go to sleep. Drink 2 or more glasses of water when you wake up.

Foods and Drinks that May Cause Headaches

* Alcoholic beverage, especially red wine

* Aspartame (the artificial sweetener in NutraSweet®)

* Bananas (if more than 1/2 banana a day)

* Caffeine from coffee, tea, cola soft drinks, chocolate, or some medications

* Lack of caffeine if abruptly stopped, such as stopping coffee intake

* Citrus fruits (if more than 1/2 cup a day)

* Cured meats, such as frankfurters

* Food additives, such as monosodium glutamate (MSG)

* Hard cheeses, such as aged cheddar or provolone

* Nuts and peanut butter

* Onions

* Sour cream

* Soy sauce

* Vinegar

Resources

National Headache Foundation

888.NHF.5552 (643.5552)

www.headaches.org

© American Institute for Preventive Medicine

January 23, 2026
Health Tests For Women

Women’s Health

Bone Mineral Density Test (BMD)

Why you need this:

Osteoporosis occurs four times more often in women than in men. Get tested as often as advised by your doctor.

What to do before the test:

Dress in clothing that makes it comfortable to lie on a table.

What to expect:

A common and reliable method used is the Dexa-Scan (DXA). With your clothes on, you lie on a table. A low energy X-ray is taken of your hip and/or spine. Portable BMD screening devices are used to scan a heel or fingers. They are not as accurate as a DXA scan, but may be used at workplaces, health fairs, etc. Other ways to measure bone mineral density are CT scans, X-rays, and ultrasounds.

What the results mean:

Normal is a BMD value less than 1 standard deviation below the young adult mean. Osteopenia (low bone mass) is a BMD value between -1 and -2.5 standard deviation below the young adult mean. Osteoporosis is a BMD value at least -2.5 standard deviations below the young adult mean.

Breast Exam by Doctor or Nurse

Why you need this:

Screens for signs of breast problems, including cancer.

What to do before the test:

If you still menstruate, it is best to schedule the exam 3 or more days after your menstrual period. Your breasts are usually more swollen and tender the week before your period.

What to expect:

The doctor or nurse carefully feels your breasts and under your arms for lumps or anything else that seems unusual.

What the results mean:

If a lump or other problem is felt, the doctor may prescribe a mammogram or other follow up tests.

Cervical Cancer Screening – Pap Test and Human Papilliomavirus (HPV) Test

Why you need this:

HPV test checks for DNA of high-risk types of human papillomavirus that can cause abnormal cells and cervical cancer. HPV test results are of value only with your Pap test results. Having a Pap test and an HPV test is an option for women ages 30 and older. If both tests are negative, the risk for cervical cancer is very low and women can opt to wait five years before another screening. Note: More than 40 types of HPV infect the vulva, cervix, anus, and penis. HPV testing for cervical cancer does not screen for other forms of cancers linked to HPV. It does not screen for genital warts and other sexually transmitted infections, either.

What to do before the test:

You do not need any special preparation before an HPV test, but follow the same procedures as for Pap test, listed on this page, if both tests are done at the same time. HPV testing can also be done to provide more information when a Pap test’s results are not clear.

What to expect:

An HPV test is done the same way as a Pap test. The test can be done at the same time as the Pap test, using the same swab or a second swab.

What the results mean:

A negative HPV test means you do not have an HPV type that is linked to cervical cancer.

A positive HPV test means you do have an HPV type that may be linked to cervical cancer. This does not mean you have cervical cancer now. But it could be a warning.

Treatment depends on results your HPV and Pap test results. This includes:

* Having repeat tests to monitor changes

* Taking a closer look at your cervix (a colposcopy)

* Removing abnormal cells

* Treating for cancer, if present

Cervical Cancer Screening – Pap Test (or Pap Smear)

Why you need this:

Checks for cell changes on the cervix that might become cervical cancer if they are not properly treated. Regular screening and follow-up can help prevent cervical cancer or find it early. Cervical cancer is the most preventable type of female cancer. Note: The Pap test does not screen for ovarian, uterine, vaginal, or vulvar cancers.

What to do before the test:

If you still menstruate, schedule the test for a time you will not be having a menstrual period. Don’t douche, tub-bathe, or use vaginal creams for 48 to 72 hours before the test. Avoid sex within 24 hours of the test.

What to expect:

You need to undress below the waist. You lie down on the exam table and put your feet in the stirrups attached to the bottom of the table. A device called a speculum is inserted into the vagina. A long cotton swab is used to take a sample of cells from the cervical area. This does not usually hurt. You may feel a brief pinch. The sample is analyzed for abnormal cells.

What the results mean:

Results come back as:

* Negative (normal). Negative (normal) – No cell changes were found on your cervix. Continue to get regular Pap tests in the future.

* Unclear – This means the cells on the cervix could be abnormal. Or, the cells could not be clearly identified. Cell changes could be due to an infection, menopause, or other life changes. The changes could also be related to human papillomavirus (HPV) types that have a high risk for cervical cancer. Your doctor can order a test to check for HPV.

* Abnormal – Cell changes were found on your cervix. A likely cause is HPV, but this does not mean you have cervical cancer. Abnormal cells can be: Low-grade changes are minor and could go back to normal on their own. Your doctor can order a test to check for HPV types that have a high risk for cervical cancer. High-grade changes are serious. They could turn into cancer if they are not removed. Cancer may be found, but other tests need to confirm this.

Chlamydia Screening

Why you need this:

Three fourths of females with this STI have no symptoms, so they can pass it on to others without knowing it. When it is not treated, pelvic inflammatory disease can result. This can make a woman unable to get pregnant.

What to expect:

The doctor takes a urine test or uses a swab or brush to take a sample of cells from the infected area, such as the cervix or uterus. The sample is checked for the bacteria that causes chlamydia. It is also checked for gonorrhea at the same time because this STI has symptoms like that of chlamydia.

What the results mean:

If the test is positive, you have an active infection. The doctor will prescribe a course of antibiotics to treat chlamydia (or gonorrhea). Your sex partner(s) should be treated, too.

Mammogram

Why you need this:

Screens for signs of breast problems, including cancer.

What to do before the test:

Schedule the test at an approved testing facility. Find out from the National Cancer Institute at 800.4.CANCER (422.6237) orwww.cancer.gov. If you still menstruate, try not to schedule the test during the week before a period. On the day of the test, don’t wear lotions, powders, perfumes or deodorant. They can cause shadows on the X-ray pictures. Wear slacks or a skirt with a blouse or top, so you only need to undress from the waist up.

What to expect:

You will need to undress above the waist. You put on a gown that covers your front and back. The test is quick and easy: You stand up in front of the X-ray machine. The person who takes the X-rays places one breast between two plastic plates. The plates press your breast and make it flat. This can feel uncomfortable, but it lasts only seconds. The machine has an automatic release. The same test is done on the other breast. Then side images are taken for both breasts for a total of 4 X-rays.

What the results mean:

A radiologist reads the X-rays and sends the results to your doctor. A report is sent to you within 30 days. A normal result means the radiologist did not find anything that needs follow up. Continue to get screening mammograms. If the result is abnormal, it means the radiologist saw:

* A change from a past mammogram.

* A change that needs follow up.

* Your doctor will order follow up tests, as needed, such as an ultrasound or an MRI. If one of these shows a solid mass, your doctor may prescribe a biopsy of the mass.

The good news is that about 80% of lumps are NOT cancerous.

Pelvic Exam

Why you need this:

Checks for problems on the outside of the vaginal area and inside the vagina and cervix.

What to do before the test:

Follow guidelines for Pap smear.

What to expect:

The doctor does a physical exam of the vaginal area. A Pap smear is usually done with a pelvic exam. The doctor may also insert a gloved and lubricated finger into the rectum. This can feel uncomfortable, but does not usually cause pain.

What the results mean:

If no problems are found, continue to have pelvic exams yearly or as advised by your doctor. If a problem is found, your doctor will prescribe follow-up tests or exams.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Aging

Mature Health: Over Age 50

Physical activity is a cornerstone of healthy aging. Studies show people who exercise regularly live longer and may live better, without pain or disability.

If you exercise on a regular basis, good for you! Keep it up! If not, now is the time to start. Check with a doctor before you begin an exercise program. Choose activities you can do and enjoy. Start out slowly and progress slowly. Some exercise is better than no exercise.

Research shows that eating a Mediterranean-style diet has both physical and mental health benefits that support healthy aging. This eating style includes plenty of vegetables and fruit, whole grains, healthy fats, more fish and less processed foods.

Staying mentally active is linked to physical and mental health and may reduce the risk of Alzheimer’s disease. Find ways to lower stress and increase emotional well-being.

Exercise your memory and your mind. Continue to learn new things. Read. Join a club.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Eating Tips

Children’s Health

* Make half your grains whole. Choose whole-grain food, like whole-wheat bread, oatmeal, and brown rice more often.

* Vary your veggies. Go dark green and orange with your vegetables. Eat spinach, broccoli, carrots and sweet potatoes.

* Focus on fruits. Eat them at meals. Eat them at snack times, too. Choose fresh, frozen, canned or dried fruits. Go easy on fruit juices.

* Go lean with protein. Eat lean or low-fat meat, chicken, turkey, and fish. Also, choose dry beans and peas more often. Add chick peas, nuts, or seeds to a salad. Add pinto beans to a burrito. Add kidney and/or other beans to soup.

* Get calcium-rich foods. Have low-fat and fat-free milks, yogurts, and cheeses. If you have soy milks and yogurts, choose ones with calcium. Have broccoli, kale and collard greens. Calcium helps to build strong bones.

* Change your oil. Get yours from fish, nuts, and liquid oils, like canola, corn, olive, and soybean. Avoid foods with trans fat. Read food labels.

* Don’t sugarcoat it. Choose foods and beverages that do not list sugar, corn syrup and other sugars as one of the first ingredients. Added sugars give calories, but have few, if any, nutrients.

© American Institute for Preventive Medicine

January 23, 2026
Healthy Pregnancy Checklist

Pregnancy & Prenatal Care

You can do a lot of things to improve the chance of having a healthy pregnancy. And you should not do some other things! Knowing what to do and what to avoid will help you and your baby stay well.

* Ask your health care provider before you take any medicines, even ones you can buy without a prescription.

* Go to all your prenatal health care visits.

* Don’t drink alcohol, take drugs, or smoke. When you drink alcohol, smoke, or take drugs, your baby does, too!

* Have a routine for exercise. Follow your health care provider’s advice.

* Eat healthy foods.

* Take your prenatal vitamins (vitamin pills) every day. These also supply the minerals you need.

* Get plenty of rest.

* Wash your hands throughout the day.

* Accept all your emotions. Express your feelings to others.

* Learn to deal with stress. Experts think stress may limit blood supply to the placenta. The placenta is the baby’s only source of oxygen and nutrients.

* Don’t have X-rays unless your prenatal health care provider says it’s okay.

* Avoid harmful chemicals such as paint fumes, insect poisons, and weed killers. Ask your health care provider what else you should avoid.

* When you use cleaning agents, wear rubber gloves. Make sure there is plenty of fresh air.

* Don’t wear high-heeled shoes.

* Don’t pick up, carry, or move heavy objects.

* Stay out of hot tubs and saunas. When you bathe, use warm water only. Never use hot water. Put a rubber mat in the tub or shower to prevent slipping.

* Don’t handle cat feces or cat litter. If you have a cat, have someone else empty the litter box. Cat droppings can carry a disease called toxoplasmosis. (Eating meat that is not cooked enough can cause this, too.) If a pregnant woman gets this disease, the baby can be harmed. It’s okay to pet your cat.

* Don’t have any contact with hamsters, guinea pigs or any rodents. These animals can carry a virus that can cause severe harm to your baby.

* Discuss your work life with your health care provider. Find out if it is healthy for you and your baby.

* Find out if you should limit or stop having sex. Bleeding or pain during sex could be reasons. Ask your health care provider.

* Always wear lap and shoulder seat belts when you ride in a vehicle. Fasten the lap belt as low as you can, below your belly.

* Are you going far from home late in your pregnancy? Have your health care provider refer you to a provider in the area where you are going. Take a copy of your prenatal records with you.

* When you travel:

– By plane or train, get up and walk around every now and then. Get an aisle seat.

– By car, stop at least every 2 hours and do the same.

© American Institute for Preventive Medicine

January 23, 2026
Planning A Healthy Pregnancy

Pregnancy & Prenatal Care

Healthy moms tend to have healthy babies. Take the steps below before you get pregnant. These steps can help your baby get off to a good start:

* Talk to your health care provider. Let him or her know you are planning to get pregnant. Follow his or her advice.

* Have a complete medical exam. This includes a gynecological exam. (That’s an exam of the female organs.) Some medical problems may cause harm to you and your baby. They are:

– High blood pressure

– Heart diseases

– Diabetes

– Bleeding

– German measles (rubella), and some other viruses such as CMV

– Rh disease (after the first pregnancy). This is not a problem if you get Rhogam. Rhogam keeps Rh disease from harming your next baby.

– Obesity

– STDs (sexually transmitted diseases)

– HIV

* Keep your lifestyle healthy.

* Follow a balanced diet. Eat plenty of: Whole grains; Green leafy and other vegetables; Fruits; Calcium-rich foods (low-fat milk, yogurt, cheese; items that have calcium added to them like some juices and breads)

* Go easy on: High-fat and junk foods; Refined sugars. Don’t load up on Kool-Aid, for example.; Salt

* Before you get pregnant, stop using or have less than 400 milligrams of caffeine a day. After you get pregnant, follow your doctor’s advice.

* Begin or keep on with an exercise schedule.

* Don’t drink alcohol or use street drugs.

* Don’t smoke. If you smoke now, stop smoking. Ask your health care provider for help.

* All females who plan to get pregnant or are able to get pregnant should take 400 to 800 micrograms (mcg) of folic acid every day. Folic acid is a B-vitamin. It may prevent certain birth defects, such as spina bifida. For this effect, you take it before conception and during the early months of pregnancy. Ask your health care provider which vitamin pills you should take to get the folic acid and other vitamins and minerals you need.

* Do you use an IUD or “the pill”? Change your birth control method. Do this 1 to 2 months before you try to get pregnant. Let 1 to 2 normal periods happen. Your cycle needs to return to normal. Use another form of birth control during this time. Condoms or a diaphragm are good choices.

* Use condoms if you think your partner may have sex with others.

* Check that all your immunizations are up-to-date. These protect you from disease. Ask your health care provider about them.

* Also, ask your health care provider before you take any medicines. That’s even for ones you can buy without a prescription.

* Seek prenatal care. Do this as soon as you think you are pregnant.

* Take care of medical problems.

– Do you have a chronic one? That’s a problem that lasts a long time, or comes back often. If so, ask your health care provider how it could affect your pregnancy.

– Do you take any medications? Ask your health care provider if you have to stop taking any medications before you get pregnant. Follow his or her advice. Don’t stop taking a prescription medication on your own.

* Consider genetic tests or genetic counseling. These are a good idea if:

– You or your partner has a family history of genetic health problems. These are problems that are passed down through families. Examples are sickle cell anemia and cystic fibrosis.

– You are 35 or older

– Your partner is 50 or older

© American Institute for Preventive Medicine

January 23, 2026
Hearing Loss

Ear, Nose & Throat Conditions

People over age 50 are likely to lose some hearing each year. The decline is usually gradual. About 30% of adults age 65 through 74 and about 50% of those age 85 and older have hearing problems.

Hearing problems can get worse if they are ignored and not treated. People with hearing problems may withdraw from others because they may not be able to understand what others say. Hearing loss can cause an older person to be labeled “confused” or “senile.”

Signs & Symptoms

* Words are hard to understand. This worsens when there is background noise.

* Certain sounds are overly loud or annoying.

* Hearing a hissing or ringing background noise. This can be constant or it can come and go.

* Concerts, TV shows, etc. are less enjoyable because much goes unheard.

Causes

Presbycusis (prez-bee-KU-sis). This is a gradual type of hearing loss. It is common with aging. With this, you can have a hard time understanding speech. You may not tolerate loud sounds. You may not hear high pitched sounds. Hearing loss from presbycusis does not cause deafness.

* Ear wax that blocks the ear canal.

* A chronic middle ear infection or an infection of the inner ear.

* Medicines (e.g., aspirin).

* Blood vessel disorders, such as high blood pressure.

* Acoustic trauma, such as from a blow to the ear or from excessive noise. Noise-Induced Hearing Loss (NIHL) can be from a one-time exposure to an extremely loud sound or to repeated exposure to loud level sounds.

* Ménière’s disease. This is a problem of the inner ear. The hearing loss comes and goes. Dizziness is also a symptom.

* Small tumors on the auditory nerve. Brain tumor (rarely).

Treatment

* Earwax is removed by a health care provider.

* Hearing aid(s). These make sounds louder.

* Speech reading. This is learning to read lips and facial expressions.

* Auditory training. This helps with specific hearing problems.

* Surgery. This can be done if the problem requires it.

Questions to Ask

Self-Care / Prevention

For Gradual, Age-Related Hearing Loss

* Ask people to speak clearly, distinctly, and in a normal tone.

* Look at people when they are talking to you. Watch their expressions.

* Try to limit background noise when speaking with someone.

* In a church or theater, sit in the 3rd or 4th row with people sitting around you.

* Install a flasher or amplifier on your phone, door chime, and alarm clock.

To Hear Sounds Better

* Use a hearing aid. There are many kinds. Examples are ones worn:

– In-the-Ear (ITE).

– Behind-the-Ear (BTE).

– In-the-Canal (ITC).

* To find the hearing aid that works best for you, see an audiologist. Ask him or her about a trial period with different hearing aids to find one you are comfortable with.

* Use devices and listening systems that help you hear better when you use your telephone, mobile phone, TV, stereo, etc.

To Clear Earwax

Use only if the eardrum is not ruptured. Check with your doctor if you are not sure.

* Lie on your side. Using a syringe or medicine dropper, carefully squeeze a few drops of lukewarm water into your ear (or have someone else do this). Let the water remain there for 10 to 15 minutes and then shake it out. Now, squeeze a few drops of hydrogen peroxide, mineral oil, or an over-the-counter cleaner, such as Debrox, into the ear. Let the excess fluid flow out of the ear.

* After several minutes, put warm water in the ear again. Let it stay there for 10 to 15 minutes. Tilt the head to allow it to drain out of the ear.

Repeat this entire procedure again in 3 hours if the earwax has not cleared.

Resources

American Speech-Language Hearing Association

800.638.8255

www.asha.org

Better Hearing Institute

800.EAR.WELL (327.9355)

www.betterhearing.org

© American Institute for Preventive Medicine

January 23, 2026
Heart Attack

First Aid

A heart attack happens when the heart does not get enough blood supply for a period of time. Part or all of the heart muscle dies.

Signs, Symptoms & Causes

A heart attack may have warning signs. It can occur without signs, too. This is called a “silent” heart attack.

Causes

* The most common cause is one or more blood clots that block an artery in the heart. Often, a blood clot forms in an artery already narrowed by plaque.

* Having a heart attack in the past increases the risk for another one.

* Spasms occur in the large coronary artery. This can be triggered by: Heavy physical exertion, such as shoveling snow; exposure to cold; severe emotional stress; and having a heavy meal. These triggers are more likely to affect persons who are not active.

* Cocaine or amphetamine abuse can cause a sudden heart attack. This can happen in persons with no signs of heart disease.

Warning Signs

Note: If any of these signs occur, call 9-1-1.

Common Warning Signs

* Feeling of pain (may spread to or be felt in the arm, neck, tooth, jaw, or back), tightness, burning, squeezing, or heaviness in the chest. This lasts more than a few minutes or goes away and comes back.

* Chest discomfort with:

– Fainting

– Feeling lightheaded.

– Nausea.

– Shortness of breath.

– Sweating.

Other Warning Signs

* Unusual chest, abdominal, or stomach pain.

* Dizziness; nausea; trouble breathing; jaw or arm pain without chest pain.

* Fast or uneven heartbeat or pulse.

* Sweating for no reason, pale, gray, or clammy skin.

Signs More Likely in Women Than Men

An uneasy feeling in the chest with: Unexplained or extreme anxiety; unusual fatigue or weakness; fluttering heartbeats; or severe indigestion that doesn’t go away with an antacid.

Treatment

A heart attack is a medical emergency! Treatment works best when it is given within 1 to 2 hours after symptoms start. Treatment includes:

* Medicine(s) to keep blood from clotting.

* “Clot busters” to dissolve blood clots in heart arteries.

* Tests to diagnose the status of the heart and arteries.

* Angioplasty, stents, or bypass surgery, if needed.

Prevention

* Follow prevention measures in Heart Disease.

* Take medications, as prescribed.

* Don’t shovel snow or carry heavy objects, especially if you are not physically fit.

* Don’t use amphetamines and/or cocaine.

Questions to Ask

Self-Care / Prevention

Call 9-1-1 or your local rescue squad right away! Call when warning signs start. Don’t wait to see if the pain goes away.

First Aid for a Heart Attack Before Emergency Care

* CHECK for a response. Do CPR, as needed.

* If the person uses and has nitroglycerin, place one tablet under the tongue. Give as many as 3 tablets in 10 minutes.

* Give the person a regular (325 mg.) aspirin or 4 children’s chewable aspirins (81 mg. each) to chew on. Give the aspirin after calling 9-1-1. Ask the 9-1-1 dispatcher if aspirin should be taken.

{Note: Don’t use aspirin if the person is allergic to it or has a condition that makes using it risky.}

* If you can’t call 9-1-1, drive the person to the hospital right away. If you are having heart attack signs, don’t drive yourself unless you have no other choice.

* Loosen clothing around the neck, chest, and waist. Don’t let the person lie down, especially if he or she has breathing problems. A half-sitting position is better. Put the legs up. Bend them at the knees. Put a pillow or rolled towel under the knees. Support the back.

* Reassure the person that you have called for medical help and will stay with him or her until it arrives.

* After a heart attack, follow the doctor’s treatment plan.

© American Institute for Preventive Medicine

January 23, 2026