HealthyLife Articles

Author: AIPM

  • 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

  • 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

  • Exercise Your Feet

    BE FIT

    Close up of feet walking on treadmill, with an overlapping illustration of a foot skeleton.

    Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

    Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

    *Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

    *Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

    *Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

    *Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

    © American Institute for Preventive Medicine

  • “Fast” Food At Home

    HEALTHY EATING

    Father and young daughter cooking together.

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

    “Fast” foods to keep on hand

    *  Canned beans

    *  Frozen and fresh vegetables

    *  Pre-cooked, frozen meats

    *  Eggs

    *  Fresh fruit

    *  Microwaveable grains

    *  Whole-grain bread, wraps, and tortillas

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

    Be “fast” food ready

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

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

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

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

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

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

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

    © American Institute for Preventive Medicine

  • Find The Energy To Exercise

    BE FIT

    Image of athletic shoes and a bottle of water.

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

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

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

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

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

    © American Institute for Preventive Medicine

  • Foot Health Matters With Diabetes

    SELF-CARE CORNER

    Patient having his foot examined by a doctor.

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

    Why does neuropathy matter?

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

    Keeping skin healthy

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

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

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

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

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

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

    Good shoes are your friend

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

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

    Helpful ways to avoid foot problems with diabetes:

    1.  Go to regular checkups.

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

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

    4.  Check your feet every day.

    Source: American Diabetes Association

    © American Institute for Preventive Medicine

  • Fun Ways To Reduce Family Stress

    SUCCESS OVER STRESS

    Grandfather, father, and young son playing basketball.

    Spending time with people you care about can be a powerful stress reliever. This is true for every person in your family. Finding activities you all enjoy can strengthen family bonds, reduce everyone’s stress, and bring more fun into your life. Here are some stress-relieving activities that can work for the whole family.

    Plan a craft night

    Creative activities are a great way to relax together. Put on some music and get out crafting, drawing, or painting supplies. If you’re not much of a crafter, consider signing up the family for a class or a night out at a local craft shop.

    Play a sport

    Find a sport you all enjoy. Plan a weekly or monthly time to play together as a family. Keep it low stakes and focused on fun. Being active as a family can relieve stress and put everyone in a more positive mood.

    Watch a comedy

    Turn on a show everyone finds funny or look up some silly online videos. Instead of each family member retreating to their own screens, make time to watch something together. Choose something that will get everyone laughing to reduce stress and promote family bonding.

    © American Institute for Preventive Medicine