HealthyLife Articles

Author: AIPM

  • Dealing With Difficult Personalities

    WORK LIFE

    Two coworkers sitting with laptop, talking and drinking coffee.

    Everyone’s personality has its own quirks and idiosyncrasies. In the workplace, you may have to deal with many different personalities, each with a unique set of positives and negatives. Learning how to get along with a variety of people will make you a better co-worker and employee.

    When you tap into people’s strengths and work productively together, you contribute to a work environment where everyone can thrive.

    Acknowledge their contributions

    It can be easy to identify the frustrating parts of someone’s personality. But, everyone brings something to the table. If you focus on what everyone contributes, it can change your whole perspective.

    Get in the habit of noticing what others do well or correctly. Say thank you, or send an email letting them know you appreciate them.

    Pick your battles

    Sometimes people just rub each other the wrong way. It’s a normal and unavoidable part of life. At work, it’s often better to let things go instead of getting upset over every irritation. There will be times when conflict is unavoidable. So, save your energy for when it really matters.

    Ask questions

    Take the time to get to know and understand the people you work with. Find out how they work best so you can develop strategies for interacting with them. For example, if you know a co-worker is slow responding to email, choose another form of communication. Building on each others’ strengths will decrease everyone’s frustration and stress.

    © American Institute for Preventive Medicine

  • Digging Into Detox Diets

    HEALTHY EATING

    Image of different berries.

    The word “detox” is a popular term in diets today. Many detox diets and plans promise to help your body flush out toxins and get you healthier.

    Some detox diets follow extreme guidelines like:

    *  Fasting (not eating) for long periods

    *  Drinking only special detox drinks or juices

    *  Using supplements or products that claim to detox your body

    *  Using laxatives, enemas or other products to empty the colon

    Safety concerns

    Many detox plans haven’t been proven to be safe. Supplements and extreme diets can cause health problems. The Food and Drug Administration (FDA) has taken action against detox products that are dangerous or contain illegal ingredients.

    Don’t assume that a “natural” detox plan is safe. It may be risky because:

    *  Drinking large quantities of juice can be dangerous for people with kidney disease.

    *  Drinking juices that are “raw” or unpasteurized can cause serious illnesses from bacteria.

    *  People with diabetes often need to eat a healthy diet and need to eat at regular times. Fasting or drinking juice instead of meals can cause dangerous blood sugar levels.

    *  Using too many laxatives can cause dehydration, severe diarrhea and an imbalance in minerals and vitamins.

    *  Fasting for long periods can cause headaches, dehydration and fainting.

    Your body’s own detox

    The human body is already designed to get rid of toxins. Most of this is done by the liver, which processes and removes chemicals, toxins and other unwanted things.

    Supporting your liver is a healthy and safe way to “detox” without extreme or dangerous diets. You can support your liver by:

    *  Eating a healthy diet rich in fruits, vegetables, lean protein and whole grains

    *  Working toward a healthy weight if you’re overweight

    *  Avoiding or limiting processed foods

    *  Drinking plenty of water

    *  Avoiding or limiting alcoholic drinks

    *  Getting exercise regularly

    *  Following directions on medicines and take medicines as your doctor prescribes

    *  Getting vaccines for hepatitis A and B, which are diseases that affect the liver

    Not all diets are safe. Before you start any detox or diet plan, ask your doctor.

    Sources: American Liver Foundation, National Center for Complementary and Integrative Health

    © American Institute for Preventive Medicine

  • Do Cell Phones Cause Cancer?

    WELL-BEING

    Women holding cell phone with head phones on.

    Many people have their phones in pockets or purses all the time.

    Is this safe?

    Cell phones and RF waves

    When they are turned on, cell phones give off radiofrequency (RF) waves. When a person holds a cell phone up to their ear, they are exposed to the RF waves from the phone.

    At very high levels, RF waves can cause heat. This is how microwave ovens heat food. But the energy given off by a cell phone isn’t enough to cause a person’s body to heat up.

    Most stuides say “NO”

    Studies on rats have found that exposing their entire bodies to RF waves for long periods of time may increase the risk of a certain type of tumor. The levels used in this study were much higher than what a person would experience from normal everyday cell phone use.

    Most studies on humans have found that people who have brain tumors do not use cell phones more than people who don’t have tumors. Other human studies have found that brain tumors don’t happen more on the side of the head where people hold their cell phones. Both results seem to suggest that cell phones do not cause brain tumors.

    But a few studies have found an increased tumor risk on the side of the head where a person usually holds their cell phone.

    Researchers believe we need more studies to find out for sure whether cell phones could be linked to cancer.

    What should I do?

    The American Cancer Society says RF waves are not as strong as different types of radiation like x-rays and UV light. X-rays and UV light can damage DNA. RF waves from cell phones are much weaker and don’t cause DNA damage. This means they would not make changes that could cause a tumor to form.

    But, if you want to avoid exposure to RF waves, you can:

    *  Keep your phone away from your body. Don’t keep it in your pocket when it’s turned on.

    *  Use the speaker function or an earpiece when talking on the phone.

    Source: American Cancer Society

    © American Institute for Preventive Medicine

  • Does Tea Make You Healthier?

    HEALTHY EATING

    A cup of tea.

    There are many claims about the health benefits of tea. Here are the facts we know:

    *  Tea contains small amounts of minerals. But it’s not enough to meet your needs. Eat a balanced diet with fruits, vegetables, whole grains and lean protein.

    *  There is no solid evidence that tea can help with weight loss. Be wary of “weight loss teas,” as some may contain harmful ingredients.

    *  Tea contains antioxidants. They may help lower the risk of some health problems. Green tea and matcha tea may contain more polyphenols than other types of tea. Experts don’t know for sure that tea will prevent or cure any diseases, though.

    *  Processed teas and tea powders don’t contain as many antioxidants as fresh tea. Use tea leaves and tea bags for the most antioxidants.

    Tea can be part of a healthy eating plan. Steep your own tea and skip the added sugar.

    Sources: Academy of Nutrition and Dietetics, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine

  • Don’T Let Fomo Hold You Hostage

    SUCCESS OVER STRESS

    Man on phone late into the night.

    Social media has many potential benefits. It can foster connection, share information, and build social networks. However, the WAY you use social media can determine if it has a good or bad influence on you.

    If you feel that you are spending too much time on social media or that your time on social media leaves you feeling unhappy or anxious, this could be a sign that you are experiencing FOMO.

    What is FOMO?

    FOMO, or fear of missing out, is a common negative side effect of too much social media. FOMO occurs when you consciously or unconsciously worry things are happening on social media that you will miss if you are absent.

    This fear of missing out can lead you to spend too much time on social media. You might check it frequently throughout the day and think about what might be happening when you are not present.

    The problem with FOMO

    The truth is, FOMO doesn’t make you feel good. It may create a state of anxiety where you are constantly distracted. You are always wondering what new information might be available on social media.

    If you experience a compulsive need to check your social media accounts multiple times a day, it may interfere with other aspects of your life.

    Other side effects may include:

    *  Trouble sleeping

    *  Emotional tension

    *  A decline in physical  well-being

    *  Difficulty with emotional control

    Ways to manage

    Be honest with yourself. Pay close attention when you are tempted to reach for your device to log on and scroll. Ask yourself some questions:

    *  Why do I need to get on at this moment?

    *  How many times a day am I checking?

    *  What do I feel like when I engage on social media?

    Set limits.It’s easy to fall into the rhythm of checking your social media accounts any time you have a free moment. Instead, plan specific times of the day to check in. Once in the morning and once in the evening might be enough to get the benefits social media can provide without letting it take over too much.

    Turn off notifications.Once you set a limit on how often you check in, turn off social media’s power to trigger your FOMO. All the information will be there waiting when you do log in.

    Choose one social media platform.As you re-evaluate your social media use, you may find you really aren’t missing out on much. In fact, narrowing down your social media to just one account could help you feel free and less worried about what you might miss.

    © American Institute for Preventive Medicine

  • Eating Right With Gout

    SELF-CARE CORNER

    Variety of leaft greens.

    Gout is a type of arthritis. It can develop if a person has high levels of a substance called uric acid in their blood. Uric acid can form sharp crystals in the joints. This can cause severe pain, redness, warmth and swelling. Gout often affects the big toe, but it can affect other joints.

    Sometimes gout doesn’t cause any pain for a while. Then, a person may get severe pain in the affected joint. This is called a gout attack. When a gout attack happens, uric acid levels go up or the crystals in the joint cause irritation. A gout attack is very painful.

    In addition to pain, gout can cause heart problems. People who have gout may be more likely to have heart failure, a heart attack or stroke. Eating certain foods can help keep uric acid levels low. This can help a person prevent gout attacks.

    What to eat with gout

    If you have gout, you may want to eat more of the following foods:

    *  Leafy green vegetables

    *  Other green vegetables like green beans and peas

    *  Legumes like beans and lentils

    *  Tofu

    *  Low-fat or fat-free milk and dairy products

    *  Whole grain breads and cereals

    *  Vegetable oils like olive oil

    *  Coffee (if you already drink it)

    *  Citrus fruits like grapefruit and oranges

    *  Pineapple

    *  Strawberries

    *  Cherries

    In addition, drink at least eight glasses of water a day.

    Skip these foods & drinks

    Certain foods and beverages can trigger gout attacks. Avoid the following:

    *  Beer (alcoholic and  non-alcoholic)

    *  Alcoholic drinks

    *  Soda, fruit juice, and foods with high-fructose corn syrup

    *  Organ meats like liver and sweetbreads

    *  Cold water fish like tuna, salmon and trout

    *  Shellfish like mussels, scallops, squid, shrimp, oysters, crab and lobster

    Eating a healthy diet is a great way to manage gout and help avoid attacks. It also helps to get regular exercise. Be sure to see your doctor as recommended. Your doctor may prescribe gout medication if needed and will discuss your heart disease risk.

    Sources: American Heart Association, Arthritis Foundation

    © American Institute for Preventive Medicine

  • Encourage Exercise In Others

    BE FIT

    Image of man and women doing pushups.

    Sticking to an exercise routine can be hard. But sometimes getting support from another person can help you get started. If you’ve been able to work out regularly, you can help a loved one do the same. Be a positive force in their life by supporting them, not forcing them. Try these strategies that can encourage them without pressure.

    *  Make it doable. Don’t suggest signing up for difficult classes or workouts right away. A walk in the evening or doing push-ups while watching TV can be less overwhelming.

    *  Try something new. A new walking route, different stretches or a fun strength program may help them get motivated. Get away from the same old routine that may not have worked in the past.

    *  Let them pick. See if they are interested in any local exercise classes or programs – and go with them.

    *  Plan a meetup time. Many people find exercising right after work is helpful. This may be easier than trying to go back out after you’ve come home to relax. Some people are able to stick to a lunchtime walk if they work in the same place.

    *  Be consistent. Try to make your exercise routine a regular part of your week. For instance, two times each week is a doable but consistent way to start.

    *  Be an early riser. If the person lives with you, see if you both can get up 30 minutes earlier for a walk first thing in the morning.

    *  Ditch the car when you can. If the store or coffee shop is close by, you can walk or bike there together.

    *  See things from their point of view. It’s hard to get started with exercise. Try to understand how challenging it can be. Ask them how you can best support them.

    A positive mindset

    When it comes to exercise, the mind is as important as the body. When starting a new healthy habit or helping someone else, remember to:

    *  Celebrate small efforts. Be happy about seeing an improvement – no matter how small – in strength or fitness level.

    *  Don’t let setbacks take over. If you miss a week or even two, get back to it. Tell the person you’re not giving up, and help them try again.

    Remember that every little bit of exercise is a step in the right direction!

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

    © American Institute for Preventive Medicine

  • Ergonomics For The Home Office

    WORK LIFE

    Women sitting at desk working on computer.

    If you are working from home, either full or part-time, you should ensure your home office is set up ergonomically. A set-up that is not designed for efficiency and comfort can lead to wasted time and poor posture.

    Do a quick assessment of your work space and see if it meets ergonomic standards.

    Things to check when seated at your desk:

    *  Are your head and neck balanced and in line with your spine?

    *  Can you sit upright in your chair with your lower back fully supported?

    *  Are your shoulders relaxed and forearms parallel to the floor?

    *  Are your wrists straight when using the mouse or keyboard?

    *  Is your monitor an arm’s length away and in direct line of sight?

    Home office considerations:

    *  Are you working in a comfortable location?

    *  Can you alternate between sitting and standing?

    *  Do you move regularly to stretch and change position?

    *  Are your most used items within easy reach?

    © American Institute for Preventive Medicine

  • Exercise Safely In The Heat

    BE FIT

    Man sitting on bench beside his bike.

    Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

    But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

    What is heat illness?

    Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

    Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

    Time to chill out

    Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

    If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

    People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

    When the heat is an emergency

    Heat exhaustion may cause:

    *  Heavy sweating

    *  Cold or clammy skin

    *  Feeling weak

    *  Weak but fast pulse

    *  Feeling sick

    *  Headache

    *  Fainting

    *  Dizziness

    If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

    Heat stroke is the most severe kind of heat illness.

    It may cause:

    *  Temperature over 103ºF

    *  Skin that is clammy, hot or red, and even dry to the touch.

    *  Fast and strong pulse

    *  Headache or confusion

    *  Dizziness and/or fainting

    *  Feeling sick

    If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

    Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

    © American Institute for Preventive Medicine