HealthyLife Articles

Author: AIPM

  • Burn Calories Without Trying

    BE FIT

    Image of women holding up tablet with calorie tracking.

    When you’re not exercising, you can still burn extra calories! Use little ways to get more fit every day.

    Don’t make things convenient.

    Take the stairs instead of the elevator. Park farther away from your destination and walk. Use your bike instead of a car for quick grocery store runs. Put your favorite snack foods in the basement, rather than on the main floor near the TV.

    Get up.

    Take a short break every hour if you sit at a desk. Get up, move your arms and legs or even do a few jumping jacks. Use a hands-free headset so you can get up and walk or lift weights while you’re on the phone. Have a meeting? See if you can stand during part of it or even have a walking meeting.

    Sneaky exercises.

    Do some isometric exercises if you sit a lot. Try squeezing your glute muscles and knees together for eight counts, holding for five seconds then release. Do this every couple of hours.

    Move whenever you can. Walk in place instead of standing still.

    © American Institute for Preventive Medicine

  • Brca Gene For Breast Cancer

    MEDICAL NEWS

    Women wearing pink shirts with pink ribbons.

    You may have heard of the BRCA gene for breast cancer. But many people don’t understand what this gene is, or what it really means for breast cancer risk.

    What BRCA really means

    “BRCA” is an abbreviation for “BReast CAncer.” There are two types: BRCA1 and BRCA2. Everyone has both of these genes. Having them does not mean you will get breast cancer.

    In fact, BRCA genes actually help prevent breast cancer. They can stop or slow breast cancer growth.

    When BRCA genes aren’t good

    In some people however, the BRCA genes don’t work properly. This is called a BRCA gene mutation.

    When this happens, the BRCA genes can’t prevent breast cancer. This makes the person more likely to get breast cancer. They may also develop breast cancer at a younger age. Those with BRCA mutations have a higher risk of developing other cancers too, including ovarian and pancreatic.

    Up to 65 percent of women with a BRCA1 mutation will develop breast cancer before age 70. About 45 percent of women with a BRCA2 mutation will develop breast cancer by age 70. People who have a mutated BRCA gene may also pass this along to their children.

    What to do

    Women who have one of the following should talk with a doctor:

    *  A family history of breast cancer

    *  History of ovarian cancer

    *  History of two or more cancers of any type

    In some cases, you may need a test to look at the BRCA genes. If the test finds that you have a BRCA mutation, talk with your doctor about next steps. This may include:

    *  Watching closely for breast cancer signs and getting regular screenings

    *  Taking certain medicines that can reduce estrogen, which can lower breast cancer risk

    *  Having a mastectomy, which is surgical removal of the breasts

    Screening is key

    Even without a BRCA gene mutation, all women should talk with their doctors about breast cancer risk. They should get regular breast cancer screenings. Finding breast cancer early is key. It means you have the best chance for successful treatment.

    Sources: National Breast Cancer Foundation, National Institutes of Health

    © American Institute for Preventive Medicine

  • Bloated Belly: Ways To Get Relief

    SELF-CARE CORNER

    Image of tea and different tea leaves.

    Most people have felt a bloated stomach after a big meal. Usually, the belly feels overly full. It can make clothing feel tighter. The belly may look swollen. Bloating is usually caused by too much food or air and gas getting trapped in the intestines.

    But some people get bloated even when they didn’t eat too much. In some cases, it can be downright painful. The best way to address painful bloating is to find the cause and know how you can treat it.

    Bloating culprits

    The most common causes include:

    *  Dairy foods. If you notice bloating after eating cheese, ice cream, or drinking milk, you could have lactose intolerance.

    *  Gum. Swallowing air while chewing can cause bloating.

    *  Eating too much fiber at once. Fiber is great for you, but if your body isn’t used to it, you can get bloated and uncomfortable. Increase the amount you eat gradually.

    *  Bowel problems. Being constipated or having irritable bowel syndrome (IBS) can cause painful bloating. Drinking plenty of water can help with constipation and fiber absorption.

    *  Menstrual cycles. Some women get bloated because their body holds extra water before or during their periods.

    Treat bloating at home

    Many times, bloating can be managed at home. Here’s how:

    *  Write down what you eat and drink. Record when you get stomach pain or bloating.

    *  Cut back on gum.

    *  Avoid carbonated drinks.

    *  Drink plenty of water to keep the bowels moving. Don’t use a straw when drinking.

    *  Eat enough fiber. Start with fruits and vegetables. Eat only small amounts of beans, lentils and other gas-causing foods until you get used to them.

    *  Watch out for sugar-free foods. Some artificial sweeteners can cause bloating and gas.

    *  Ginger, peppermint, chamomile or fennel herbal teas may help. Always ask a doctor before using herbs if you have a health condition or take any medicines.

    *  Over-the-counter anti-gas medicines with simethicone help move gas bubbles out of the body.

    When to see your doctor

    Call a doctor or seek immediate medical care if you notice bloating with:

    *  Blood with bowel movements (stool)

    *  Losing weight without making an effort

    *  Nausea or vomiting

    *  For women: menstrual bleeding between periods or after menopause

    *  Fever

    *  Severe pain that won’t go away

    These could be signs of a serious health issue that needs treatment.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Be Smart About Credit Card Offers

    FINANCIAL HEALTH

    Image of man getting mail from mailbox.

    Offers in the mail

    Credit card companies, auto loan companies and other lenders can get a list of names for their credit card offers. They get information from credit reporting agencies about people who have a minimum credit score. Then, they use that list to send out offers for a new card.

    Saying “no” to mail offers

    If you are receiving credit card offers in the mail and don’t want them, there are two things you can do.

    You can opt out of credit card offers for five years. Call 1-888-5-OPTOUT  (1-888-567-8688) or visitoptoutprescreen.com. To opt out forever, you must download and mail a signed paper form. You can get the form on the opt-out website.

    Beware – the opt-out feature only works for certain credit card offers, though. Companies may get your name if they have done business with you before. They may also get your name from other sources that aren’t connected to the credit reporting agencies, such as memberships or subscriptions.

    Why is my child getting a credit card offer?

    Sometimes, a person under 21 years of age gets a credit card offer in the mail. This may happen if the company purchased a list of names and didn’t know that the person was not an adult. But, credit card companies cannot intentionally send their offers to people under 21 years old without permission.

    Phone calls

    Like mail offers, credit card companies can get your name from credit agencies and call you with an offer. You can register your number with the National Do Not Call Registry to stop these calls. Visitwww.donotcall.govor call 1-888-382-1222 to put your phone number on the do not call list.

    What is a prescreened credit card offer?

    Credit card companies can find out if you have a certain credit score. Then, they can offer you a credit card based on that information. This is known as a prescreened offer because they already have some information about your credit. It is not a guarantee that you will get the card. You still have to apply for it and be approved.

    Source: Consumer Financial Protection Bureau

    © American Institute for Preventive Medicine

  • Low Carb: Healthy Or Just A Trend?

    HEALTHY EATING

    Image of avocado stuffed with eggs and bacon.

    Many of today’s popular diets focus on eating very few carbs, while consuming lots of fat and protein. The keto diet is one example, but other diets, such as Atkins, offer similar weight loss plans.

    These diets, like any diet plan, aren’t a magic bullet for weight loss. In fact, they haven’t been proven to work better than lower protein plans in long-term studies. If you do lose weight on the keto diet or a similar plan, you’ll probably have to keep eating that way to keep the weight off. And, this may not be best for your long-term health.

    Protein isn’t perfect

    Some diets have people believing that eating more protein is the answer to weight problems. But there’s more to the story.

    The type of protein you choose can have an impact on your health. High intake of meat isn’t healthy, according to the American Heart Association. In fact, people who eat higher amounts of animal protein may be more likely to develop heart disease.

    Plant-based proteins, however, may be a better choice. Foods like beans, legumes, soy, nuts and seeds offer protein and other nutrients. In fact, eating a mostly plant-based diet may slash your risk of heart disease by nearly half.

    Ketosis confusion

    When you severely limit your carbs, your body starts burning fat instead. When this happens, the liver makes a product called ketones.

    A small number of ketones are okay in people who don’t have diabetes or other health issues. But sometimes, ketones can build up in the blood and high levels are dangerous. In severe cases, the ketones can get so high that they cause a coma or death. This is known as ketoacidosis.

    People with diabetes may be more likely to get ketoacidosis with uncontrolled blood sugar. But, anyone who eats an extremely low carb diet could get ketoacidosis, though it’s not very common.

    Healthy carb choices

    Don’t rule out carbs as a healthy choice. Foods like sweet potatoes, fruit, whole grains and beans offer many vitamins, minerals and fiber – along with some healthy carbs. These foods also contain antioxidants, which can help fight cancer.

    The bottom line:When you focus on almost all protein and fat, you’re missing out on a lot of nutrient-rich foods found in healthy carbs. While probably not harmful in the short-term, be sure to discuss whether you should follow a keto diet for longer periods with your doctor.

    © American Institute for Preventive Medicine