HealthyLife Articles

Author: AIPM

  • Dealing With Family Arguments

    FAMILY LIFE

    Mother comforting her young son who's upset.

    It’s normal to have arguments with your children and spouse. Children learn to voice their opinions through their family first. And all close relationships have disagreements sometimes.

    But arguments don’t have to be hurtful.

    Handle disagreements in a positive way:

    *Pick your battles:Don’t fight over every disagreement. Decide if small things are worth an argument. Walk away from an argument when it’s not an important matter.

    *Be open.Try to see others’ point of view. Stop and listen to what they’re saying and really consider it before responding.

    *Set boundaries.Arguments should not include name calling, insults or disrespect. Try to avoid shouting, too. If things get heated, take a break and say you’ll discuss it later when everyone feels calmer.

    *Look at root causes.Are you arguing with the same person all the time? Or are you having the same argument with multiple people? Think about why this is happening, and what you can do to stop having these conflicts. Consider this preventive care for your relationships.

    *Remember that you’re an example.Children see how parents argue. Think about how you would want them to handle a disagreement, and try to model that behavior.

    Source: American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • Debt-To-Income Ratio: Faqs

    FINANCIAL HEALTH

    Young couple looking over bills together.

    A healthy debt-to-income ratio is an indicator of financial stability. Just as the term implies, this ratio compares the amount of money you pay toward debt against your income.

    A stable debt-to-income ratio is anything 43% and lower. Someone with a higher percentage may struggle to make ends meet and keep up with their payments.

    When applying for a mortgage, lenders will use this number as a determining factor, so it’s essential to know where you stand. In most cases, you must have a debt-to-income ratio under 43% to get a qualified mortgage when buying a home.

    Calculate debt-to-income ratio

    The equation looks like this: Total monthly debt payments ÷ monthly gross income (before taxes) = debt-to-income ratio

    Here’s an example: Let’s say you make $6000 each month before taxes, and you have an $1800 mortgage, $300 car payment, $150 student loans, and $50 credit card payment.

    ($1800 + $300 + $150 + $50) ÷ $6000 = debt-to-income ratio

    $2300 ÷ $6000 = 0.38

    Your debt to income ratio is 38%.

    Bills as debt

    *  Monthly rent or house payment

    *  Auto, student, or other monthly loan payments

    *  Monthly alimony or child support

    *  Monthly credit card payment

    *  Any other debt

    © American Institute for Preventive Medicine

  • Disappearing Hair: Know About Alopecia

    SELF-CARE CORNER

    Women showing hair loss.

    Hair loss is a normal part of life and aging. The average person loses 100 strands of hair from their scalp every day. Usually, these hairs grow back as part of a hair follicle’s lifecycle.

    However, as people get older, hair loss usually outpaces hair regrowth. In addition, some people may be susceptible to losing their hair early in life.

    Alopecia, another name for hair loss, can be frustrating, embarrassing, and tough to manage. But, there may be options available to slow, halt, or reduce the appearance of thinning hair.

    Causes of alopecia

    There are many different types of alopecia, each with a different cause.

    For example, androgenetic alopecia, commonly known as pattern baldness, is linked to your genetics. If your dad or mom experienced pattern baldness, the likelihood is you will too.

    Other causes include:

    *  Aging

    *  Genetics

    *  Hormones

    *  Stress

    *  Thyroid dysfunction

    *  Medications

    *  Chemical hair treatments

    *  Autoimmune reactions

    Treatment options

    The best way to manage hair loss depends on the cause. While some forms of alopecia may be slowed or halted, others are irreversible. Your medical doctor or dermatologist is your best resource when exploring treatments for alopecia.

    Options may include:

    *  Topical medications or shampoos

    *  Oral medications

    *  Corticosteroid injections

    *  Hair transplant

    *  Wigs or hairpieces

    Caring for your hair

    How you treat your hair may contribute to alopecia in some cases. The better care you take of the hair you have, the healthier it will be.

    *  Use a gentle shampoo that won’t remove moisture from your hair.

    *  Apply conditioner after every shampoo.

    *  Limit how long and how often you blow-dry your hair.

    *  Avoid wearing your hair in a tight bun, ponytail, or braid.

    *  Brush or comb your hair gently. Avoid tugging.

    If you are dealing with alopecia, talk to your doctor to find out the cause and discuss the best treatment options for you.

    © American Institute for Preventive Medicine

  • Do Detox Diets Work?

    HEALTHY EATING

    Two different detox drinks.

    Detox or cleansing diets are a popular way to make a change and cut calories quickly. But, do they really work?

    How do detox diets work?

    Detox diets use a variety of techniques in an attempt to “cleanse” the body. These include:

    *  Fasting

    *  Juicing

    *  Herbs

    *  Supplements

    *  Colon cleanses such as enemas or laxatives

    *  Saunas

    *  Food restrictions

    The idea is that these techniques cleanse and purify the body of toxins by encouraging increased elimination and digestive rest. Some diets even claim to remove toxins and metals from the bloodstream.

    Is there evidence detox diets work?

    Currently, there is no evidence that these methods to “detoxify” have any impact on human health. Your body already has ongoing processes to purify the blood and remove waste products. For example, your liver and digestive tract are two of the organ systems responsible for protecting you from harmful toxins.

    While some people report feeling better or losing weight on a detox diet, this effect may be the result of removing unhealthy foods from the diet and cutting back on calories. You could likely achieve the same results by eating a healthier, balanced diet in general.

    Are detox diets safe?

    Some of these diets can be unsafe and use false advertising to promote their claims. Many products used in detoxes or cleanses are unregulated by the FDA and could potentially cause harmful side effects.

    In addition, detox diets are often unbalanced, either by avoiding most foods or encouraging a high intake of specific foods or drinks. This could lead to problems with hydration or electrolyte balance, as well as cause digestive problems.

    Other things to consider include any health conditions or medications you currently take. You should talk to your doctor before trying any type of detoxing or cleansing.

    Are there alternatives to detoxing?

    If you are interested in cleaning up your diet but want to avoid the quick fixes promised by detox diets, there are other great options. Improving your health is a lifelong journey. Small changes over time can make a big difference.

    Consider these ideas:

    *  Cut out soda, juices, and other beverages, and let water be your drink of choice.

    *  Limit added sugars in your diet.

    *  Increase your intake of fruits and vegetables to at least 5 servings a day.

    *  Avoid late-night eating.

    *  Limit or remove alcohol from your diet.

    © American Institute for Preventive Medicine

  • Don’t Be A Distracted Walker

    BE FIT

    Women walking and talking on the phone.

    Walking is great exercise, and it doesn’t require training or special equipment. But if you’re using a phone or playing music, you could be putting yourself at risk. While it may seem strange to talk about distracted walking, it does happen – and people can get seriously hurt.

    Don’t text while walking.

    You could trip on an object or crack in the sidewalk. Or, you could run into another person or worse, walk in front of a vehicle.

    If you wear headphones, keep the volume low.

    Walkers who play loud music may raise their risk of injury because they aren’t aware of their surroundings.

    If you want to chat, use an earpiece in one ear only.

    A single earbud allows you to hear out of the other ear while walking. And, you won’t have to worry about hurting your arm or your neck to hold your phone.

    © American Institute for Preventive Medicine

  • Drowsy Driving: Know The Signs

    WELL-BEING

    Women yawning while driving.

    Drowsy driving is the combination of driving a vehicle and being overly tired. It might happen if you didn’t sleep well the night before. It can also happen if you take medicines that make you tired. Sometimes people who work long shifts or the night shift are drowsy when they drive home from work.

    What’s the big deal?

    Experts believe drowsy driving causes tens of thousands of car crashes each year.

    Driving when you’re drowsy is a lot like driving drunk. Drowsy driving can:

    *  Make you less aware and less attentive

    *  Slow down your reaction time

    *  Make it hard for you to make decisions while you’re  on the road

    How do I know if I’m drowsy?

    Signs of being too tired to drive include:

    *  Yawning or blinking a lot

    *  Not being able to remember some of your trip

    *  Missing your turn or exit

    *  Drifting out of your lane or off the road

    *  Hitting rumble strips

    What to do

    If you think you’re driving while drowsy, pull over in a safe place. If you can, get some coffee or a caffeinated drink. Then lock the doors and take a 15- to 20-minute nap in your vehicle. The caffeine and nap combination may help you be more alert.

    Opening the windows and loud music don’t help you stay awake. When your body needs sleep, it will do almost anything to get it.

    Prevent drowsy driving

    The best way to prevent crashes from drowsy driving is to:

    1. Get enough sleep. If you can’t get the sleep you need, have someone else drive you to your destination.

    2. See your doctor if you think you might have a sleep disorder.

    3. Never drink alcohol before driving.

    4. Never take medicines that make you drowsy before driving.

    Sources: Centers for Disease Control and Prevention, National Sleep Foundation

    © American Institute for Preventive Medicine

  • Eating To Enhance Gut Health

    HEALTHY EATING

    Three stacked jars with picked carrots, beets and onion.

    The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

    In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

    Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

    Probiotics

    Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

    Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

    *  Yogurt (with live active cultures) or kefir

    *  Saukraut

    *  Kombucha

    *  Tempah

    *  Miso

    *  Kimchi

    *  Pickles

    Prebiotics

    Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

    Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

    *  Garlic

    *  Onion

    *  Asparagus

    *  Bananas

    *  Oats

    *  Flaxseeds

    *  Apples

    Should you take a supplement?

    Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

    Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

    © American Institute for Preventive Medicine

  • Enjoy Thanksgiving Without Weight Gain

    HEALTHY EATING

    Family and friends sitting around the table having dinner.

    Most of us think of Thanksgiving as a huge meal where we enjoy our favorite foods. But you don’t have to feel guilty afterward. You can truly enjoy your holiday meal and hang on to your healthy habits.

    Don’t “save your appetite”

    Many people think that they should skip breakfast and lunch so they can be extra hungry for Thanksgiving dinner. This usually leads to extreme hunger and  overeating. In fact, you’ll probably eat much more than you would have done if you had eaten lunch!

    Instead of skipping meals, focus on eating very healthy meals early in the day to avoid feeling too hungry. This helps you make smart choices and control portion sizes when you show up for dinner.

    Enjoy every bite

    Start with smaller portions, and eat slowly while smelling and tasting each bite. We often overeat when we gobble food down quickly. We don’t truly enjoy it and experience how delicious it is. You can get just as much satisfaction and enjoyment from eating smaller portions.

    Small, slow and steady is key

    The appearance of food makes a difference in how much we eat. If you use a big plate, you may be more tempted to fill it up and eat more. It helps to start with a smaller plate.

    Put down your fork and wait a few minutes before getting second helpings. Give your stomach time to tell your brain that it’s full. You may find that you don’t need more food after all.

    Focus on colorful fruits and vegetables

    The fall harvest can be a great way to enjoy the season. Make your dish “to pass” a healthy plate of winter squash or baked apples (without added sugar). Or try roasted broccoli or cauliflower.

    If you’re hosting the meal, make sure you have lots of vegetables and fruits on the menu. For example, appetizers can be cut-up veggies, rather than chips.

    Don’t put healthy habits on “hold”

    The holidays are busy, but a 15-minute walk will help lower stress levels and burn a few calories. Keep exercise and healthy habits in mind, even if you decide to indulge in a few treats.

    Remember that one holiday slip-up doesn’t mean you have to give up your healthy eating or exercise plan! Get back on track tomorrow.

    Sources: Academy of Nutrition and Dietetics, American Heart Association

    © American Institute for Preventive Medicine

  • Escape The Holiday Carbohydrate Trap

    HEALTHY EATING

    Small chaulk board with the word CARBS written with a variety of carbs.

    The holidays can feel like one big carbohydrate trap. For people who are watching their carb intake, this time of year can be challenging. Between all the bread, mashed potatoes, and desserts, many people throw up their hands and declare, “I’ll start eating better AFTER the holidays.” But, there is no reason to take an all-or-nothing approach. You can enjoy holiday meals and avoid overdoing it.

    Whether you’re managing diabetes or just trying to eat fewer empty carbs, here are some holiday eating tips:

    *Focus on eating more vegetables.Have the turkey and some of your favorite veggie sides, and hold off on the mashed potatoes or rolls. You might find yourself satisfied, but if not, you can always go back for another serving.

    *Bring a dish you know is low-carb.Make sure it is something you enjoy eating, and that feels festive for the occasion. You’re not depriving yourself; you’re enjoying delicious, low-carb food.

    *Think in advance about what foods are worth the indulgence.Instead of sitting down and throwing caution to the wind, pick one or two of your favorite carbohydrate-rich foods to enjoy. If you really want dessert, try limiting your servings of potato, rolls, stuffing, and macaroni in your main meal.

    *Have a healthy snack in advance.If you show up at the table starving, you’re more likely to be tempted. A handful of nuts or an apple with peanut butter can take the edge off and prevent overeating.

    © American Institute for Preventive Medicine

  • Exercise To Lower Blood Sugar

    BE FIT

    Gym shoes, dumb bells, headphones, glucose meter.

    If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.

    Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.

    Here are more tips:

    *  Check with your doctor for exercises that are best for you.

    *  Check your blood sugar before exercising, especially if you take insulin.

    *  Recheck your blood sugar once you finish exercising.

    *  Drink plenty of water before, during, and after exercise.

    *  Have a snack on hand in case your blood sugar gets low.

    *  Wear good-fitting shoes and socks.

    *  Monitor your feet for sores.

    *  Aim for at least 20 minutes of exercise each day.

    © American Institute for Preventive Medicine