HealthyLife Articles

Author: AIPM

  • The Health Benefits Ofolive Oil

    HEALTHY EATING

    Olive oil bottles on table.

    Oils are high in fat and calories – so why does olive oil have a reputation as a health food? Not all fats are unhealthy if you consume small to moderate amounts. Extra virgin olive oil is a healthy choice because:

    *  It’s high in monounsaturated fats. These fats help lower bad cholesterol, decreasing the risk of heart disease and stroke.

    *  It’s low in saturated fat. Eating high amounts of saturated fat can raise cholesterol levels. When you replace saturated fats with healthier ones like olive oil, you can lower your risk of heart disease. Examples of foods with high saturated fats include fatty meat, cream, lard, butter and cheese.

    Use extra virgin olive oil in place of lard, butter or coconut oil to increase healthy fats in your diet.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Health Screenings For Women

    SELF-CARE CORNER

    Stethoscope and female symbol pills on pink top view.

    Women are at risk for a unique set of health issues. Every woman should visit their primary care and OB-GYN provider every year for a checkup that includes the recommended screenings.

    Ask your doctor what screenings are right for you. Your doctor will decide which screenings you need based on your age, family history, health history, and other risk factors.

    Women aged 18 to 39

    *  Blood pressure screening

    *  Cholesterol screening

    *  Diabetes screening

    *  Immunizations

    *  Infectious disease screening including STI’s

    *  Physical exam

    *  Breast cancer screening

    *  Cervical cancer screening

    *  Skin self-exam

    *  Dental and eye exams

    *  Early and regular prenatal care during pregnancy

    Women aged  40 to 64

    *  Blood pressure screening

    *  Cholesterol screening

    *  Diabetes screening

    *  Immunizations

    *  Infectious disease screening including STI’s

    *  Physical exam

    *  Breast, colon, and lung cancer screenings

    *  Cervical cancer screening

    *  Osteoporosis screening

    *  Skin cancer screening

    *  Dental and eye exams

    Women aged 65 and over

    *  Blood pressure screening

    *  Cholesterol and heart disease screening

    *  Diabetes screening

    *  Immunizations

    *  Infectious disease screening including STI’s

    *  Physical exam

    *  Breast, colon, and lung cancer screenings

    *  Cervical cancer screening may no longer be needed. Check with your doctor.

    *  Osteoporosis screening

    *  Skin cancer screening

    *  Hearing test

    *  Dental and eye exams

    © American Institute for Preventive Medicine

  • Kid-Friendly, Healthy Snacks

    HEALTHY EATING

    Kids hands cutting out star shaped watermelon.

    A simple way to encourage your kids to eat healthy is to have healthy foods on hand and easily available to them.

    *  Put fruits and vegetables within reach on the counter or in the refrigerator.

    *  Save cookies and sweets as occasional treats, not everyday snacks.

    *  Avoid buying chips, crackers and other high-calorie, high-sugar packed foods. Or buy less of them and keep them in a less convenient location. Out of sight, out of mind.

    *  Purchase easy but healthy “packaged” snacks like no sugar added fruit cups, raisin packs, cheese sticks, Greek yogurt and popcorn (choose “light” popcorn without too much added butter or salt).

    Popcorn treats

    Ingredients

    2 tablespoons soft margarine or butter (melted)

    5 cups popped popcorn

    3/4 cup raisins

    1 cup shredded wheat cereal (bite-size)

    1 tablespoon sugar  (brown or white)

    1 1/4 teaspoons cinnamon

    Directions

    1.  Pop popcorn. You can use microwave or stovetop, but choose one without added butter, sugar or salt.

    2.  Mix popped corn, raisins, and cereal in a large bowl.

    3.  Mix sugar and cinnamon in small dish.

    4.  Drizzle melted margarine or butter over mixture.

    5.  Add sugar and cinnamon mixture.

    6.  Shake or stir until all ingredients are evenly distributed.

    Nutrition per serving: Servings 4. Calories 265; Total Fat 10 g; Saturated Fat 2 g; Sodium 118 mg; Total Carbohydrate 46 g; Dietary Fiber 5 g; Protein 4 g

    Source: USDA ChooseMyPlate

    © American Institute for Preventive Medicine

  • Keeping An Eye Out For Retinal Detachment

    SELF-CARE CORNER

    Close up of eye.

    Retinal detachment means your retina is pulled away from its normal position at the back of your eye. If a retinal detachment happens, it is a medical emergency. It can cause permanent vision loss.

    See the signs

    Retinal detachment may cause symptoms that come on suddenly. You may see things like:

    *  A lot of gray or black “floaters” that look like squiggly lines or specks of dirt

    *  Flashes of bright light

    *  A dark area or shadow

    Will it happen to me?

    Retinal detachment can happen to anyone. But you are more likely to get it if:

    *  Someone in your family has had a retinal detachment

    *  You’ve had any kind of eye surgery

    *  You’ve had a serious eye injury

    *  You have diabetic retinopathy

    *  You have other eye diseases

    The best way to know your risk is to talk to your eye doctor. Most of the time, retinal detachment happens from aging or an eye injury.

    Can I prevent it?

    You can lower your risk by protecting your eyes. Wear safety goggles during sports or when using power tools.

    You should also get a dilated eye exam regularly. Always see your eye doctor after any eye injury.

    Good news

    Retinal detachment is treatable. An eye doctor or surgeon can often fix the retina and reattach it. The earlier it is found, the better the outcome. Don’t ignore the signs – save your vision!

    Source: National Eye Institute

    © American Institute for Preventive Medicine

  • Is Sea Salt Better Than Regular Salt?

    HEALTHY EATING

    A salt bottle opened with spilled salt.

    Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

    What’s the difference?

    In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

    Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

    Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

    Same in sodium

    Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

    Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

    Going coarser

    Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

    In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

    Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Is It Food Poisoning Or A Virus?

    SELF-CARE CORNER

    Man holding a glass of water with one hand and holding stomach in pain with the other hand.

    Many people know the awful feeling of an upset stomach. It happens to almost everyone at least a few times in our lives. Many times, we blame the last thing we ate. But this is not always the cause.

    It can be hard to know what made you sick. If you got food poisoning, it can take 24 hours or more to get sick from some germs. And if you caught a virus, it can take several days to get sick after you were exposed.

    ‘stomach flu’ isn’t the flu

    Many people will say they had the “stomach flu” if they had a stomach virus. But the flu, or influenza, is not the same thing. The real flu rarely causes stomach problems in adults. Instead, it causes fever, coughing, headache and body aches.

    Norovirus is a virus that often causes stomach symptoms. It spreads easily in crowded places, schools and daycares.

    What is food poisoning, anyway?

    Food poisoning happens when you eat or drink something that contains harmful germs.

    If you were with others who ate the same food as you, they could get sick too. This is where it becomes hard to know if you have food poisoning or a viral infection. You can only get food poisoning through contaminated food. You get norovirus from other people.

    Symptoms look the same

    Both viruses and food poisoning can cause:

    *  Stomach pain

    *  Vomiting

    *  Diarrhea

    *  Fever

    *  Headache

    *  Body aches

    *  Tiredness

    Which one is it?

    If there is a large outbreak of food poisoning, you may find out about it. It could be in the news if many people got sick. But often, you may never know if you had a stomach virus or food poisoning. The symptoms are very similar.

    Sometimes doctors may run tests to find out what kind of illness you have. Usually, however, this isn’t necessary.

    Talk to your doctor

    Most people get better on their own after a stomach illness. But if you’re concerned, talk to your doctor. They can tell you what you should do based on your symptoms, age and health history.

    If you’re worried about serious dehydration or if the illness is severe, you should get medical help right away.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • How Your Surroundings Affect Your Health

    WELL-BEING

    Clean organzied room.

    Most people spend a lot of time in their home or their workplace. And the things around you can affect how you feel. Your surroundings can affect your:

    *  Breathing

    *  Heart rate

    *  Blood pressure

    *  Stress levels

    *  Brain chemicals

    You may not notice these changes. They often happen without you realizing it. But these changes can affect your health.

    Are your surroundings healthy?

    To find out whether your surroundings are good for you, trust your feelings. If you’re not sure, ask yourself:

    *  Does this room make me feel relaxed or tense?

    *  Do I feel happy or sad when I walk in?

    *  When I look at an item, how does it make me feel?

    *  Do certain sounds or smells make me cringe or feel on edge? Or do sounds and smells make me feel relaxed or peaceful?

    Some people find that just thinking about certain places make them feel stressed. For instance, you may feel anxious about going to the hospital or the doctor’s office.

    Why your surroundings matter

    If you have past experiences with a place or thing, this will shape how you feel about them now. For instance, with post-traumatic stress disorder (PTSD), surroundings can trigger bad memories.

    PTSD can be triggered by sights, sounds, smells or places. If this happens to you, talk to your doctor. You can get help working through these emotions and any bad memories that harm your mental well-being.

    Make your surroundings good for you

    Find ways to change your surroundings so they remind you of good things. Try these tips:

    *  Get plenty of daylight during the day.

    *  Add artwork, items or photos that make you feel happy. Nature paintings and photos are helpful for many people.

    *  Add a flower or plant to your space to help you think about nature.

    *  Listen to nature sounds on your phone or a CD.

    Get help from your doctor

    A mental health provider can help you break connections that are causing bad memories or negative feelings. Work with your doctor to find resources that can help you balance your health and happiness.

    Source: Veterans Health Administration

    © American Institute for Preventive Medicine

  • How To Teach Children Gratitude

    FAMILY LIFE

    Young child hugging mother.

    Children may often want every new toy and thing they see. But you can help teach them gratitude with these tips:

    1.Make getting things a surprise.This helps kids see something as a gift, not an entitlement. For instance, “surprise” them with a trip to the park or their favorite dessert on special occasions.

    2.Be careful with choices.Allowing children to choose something big, such as a vacation destination, will make them think they can get whatever they want. Instead, the adults can choose the vacation plans and present it as a surprise.

    3.Talk about what made them happy each day.This teaches kids to be thankful for good things. It can be as simple as playing at recess, seeing a friend or enjoying what they ate for lunch.

    4.Serve others as a family.Community charity programs such as working at a food bank are a great way for kids to see how much they have. Also, do smaller things like bring meals to neighbors who are going through a hard time.

    5.Show them how to be positive.Being demanding, whiny or jealous quickly turns into being ungrateful for what they have. You can point out positives in nearly any situation to teach them how to find it themselves. “It’s really hot today, but I’m so glad we have cold water to drink” is a great example.

    6.Insist on saying “please” and “thank you.”Give them positive reinforcement every time they use these words. This helps to teach them the importance of showing  gratitude and respect for other people.

    7.Give them chores to do.Yes, kids are busy, but simple things like putting away their clothes, helping with dishes and picking up their toys are valuable lessons. Chores teach kids that it takes work to keep up a household and that they should contribute. Even five to 10 minutes of chores a day is helpful.

    8.Consider gifts of “experiences” instead of “things.”Not sure what to get them because they already have so much? How about tickets to a movie or show? Or a trip to a water park for a day? Chances are, they will remember those fun experiences far longer than any toy or gadget.

    Source: American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • How Much Exercise Kids Need

    BE FIT

    Father and young daughter about to exercise.

    Being inactive isn’t good for children’s health. Kids can have health problems related to being inactive, such as:

    *  Sleep problems

    *  Type 2 diabetes

    *  Excess weight

    *  High blood cholesterol

    How much exercise is enough?

    Preschool children should be active throughout the day. School aged children should get at least one hour of moderate to intense activity every day. Some exercise is better than none. If your child isn’t active now, start with a few minutes of exercise each day. Gradually increase the time and intensity of their exercise as they get more fit.

    What is ‘moderate to intense activity’ for children?

    When your child is doing moderate to intense activity, their heartbeat will speed up. They will breathe much harder than normal.

    This type of activity can be walking or biking at a brisk pace. It can also be more intense, like jumping on a trampoline or swimming. Whatever your child likes to do, encourage them to do it every day!

    Know the types of exercise

    Exercise doesn’t have to be the same thing all the time. Try to encourage your child to do all three types throughout each week:

    Aerobic exercise

    Anything that speeds up your child’s heart rate. It can include:

    *  Brisk walking

    *  Bike riding

    *  Swimming

    *  Running

    *  Dancing

    *  Playing games that require running and throwing

    Muscle-strengthening exercise

    These exercises build up muscles, which is important for lifelong fitness. Examples include:

    *  Climbing

    *  Push-ups

    *  Lunges

    *  Yoga

    *  Resistance bands

    *  Hand-held weights

    Bone-strengthening

    This puts pressure on bones. Pressure from exercise helps the bones rebuild and stay strong. Exercises include:

    *  Jumping

    *  Running

    *  Skipping

    *  Sports that require running and stopping, like basketball or soccer

    Source: Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • Home Equity Loans – Are They Safe?

    FINANCIAL HEALTH

    Image of young family outside of home.

    A home equity loan is a loan for a set amount of money. You get the loan by using equity, or value, in your home. Each month, you make payments on the loan to gradually pay it back.

    There is some risk involved with home equity loans. If a person doesn’t make the payments, the lender can foreclose on their home. But they can be a good way to borrow extra money for home upgrades or other large expenses. Here’s what you need to know.

    Choose a lender carefully

    You can ask friends and family for recommendations. Then, look at what each one offers. Banks, credit unions and other lenders may all have different interest rates. They may also have different payment terms for the loan.

    Ask questions

    Your lender should explain the home equity loan to you. If you don’t understand something, ask. Make sure you know:

    *  The interest rate of the loan

    *  The monthly payment amount

    *  Annual percentage rate (APR), which includes fees and other charges

    *  Fees that may be charged for applying or closing on the loan

    Get your credit score

    When you apply for a loan, the lender will usually check your credit score. This is a number that tells the lender about your financial history. It includes things like how many accounts you have, late payment history and debt.

    Your lender can tell you your credit score when they check it. You also have a right to see a free copy of your credit reports once each year. You can get your free report atannualcreditreport.com.

    Shop around

    You can talk with more than one lender before you choose one. If lenders know you are looking at other options, this can help you get the best deal.

    Ask each lender for the lowest interest rates and fees. You can also ask them to beat the terms of another lender.

    Read carefully

    Before you sign, read the loan closing papers. They should match what you agreed to. Don’t sign if you’re not sure.

    Source: Federal Trade Commission

    © American Institute for Preventive Medicine