HealthyLife Articles

Author: AIPM

  • Miles To Go

    WELL-BEING

    Image of a glass of soda.

    Would you choose that soda if you were told how many miles you needed to walk to burn off the calories?

    You’d choose a lower calorie drink if you saw signs explaining how many miles you would need to walk to burn off the calories in that sugary drink. Research at Johns Hopkins, reported in the American Journal of Public Health, found that simply showing calories is not enough to change bad eating habits.

    But when calories are tied to miles of walking, then behavior changes.

    Teens who shopped in neighborhood stores in Baltimore were presented facts on signs about various soft drinks. Researchers found that the teens who saw the signs either bought lower-sugar choices or smaller bottles.

    A typical 20-oz. soda or sports drink has 16 teaspoons of SUGAR and would take 50 minutes of RUNNING or 5 MILES of WALKING for a 110-pound adolescent to burn off the calories.

    © American Institute for Preventive Medicine

  • Minutes Count With A Stroke

    MEDICAL NEWS

    Image of older women with hand on head.

    If someone were having a stroke, would you recognize the signs? Would you know what to do?

    These are important questions to consider. During a stroke, brain cells are damaged due to a blood clot or rupture of a blood vessel in the brain. This can lead to serious disability and death.

    According to the National Institute of Neurological Disorders and Stroke, about 795,000 strokes occur every year. It is the third leading cause of death in the U.S. But with fast action, you might save someone from permanent brain damage.

    Preventing stroke

    Health problems like atrial fibrillation (an irregular beating of the heart), high cholesterol, high blood pressure, heart disease and diabetes increase your risk. Take medicines to control risk factors and follow a heart-healthy lifestyle. Eat right, exercise, limit alcohol and don’t smoke. See your doctor as recommended for health exams and screenings.

    Aspirin may help reduce the risk of stroke due to a blood clot in women ages 55-79 years, but you should discuss the use of aspirin with your doctor before taking it.

    Know the signs of stroke

    The five most common signs and symptoms of stroke:

    *SUDDENnumbness or weakness of the face, arm or leg

    *SUDDENconfusion, trouble speaking or understanding others

    *SUDDENtrouble seeing in one or both eyes

    *SUDDENdizziness, trouble walking or loss of balance or coordination

    *SUDDENsevere headache with no known cause

    What to do

    Call 9-1-1 immediately. Hospital emergency rooms have medication that can dissolve blood clots and restore blood flow to the brain. The window of opportunity is three hours, but in order to receive treatment in time, patients must get to the hospital within 60 minutes. Don’t wait – if you see signs of stroke, seek emergency medical care!

    © American Institute for Preventive Medicine

  • More Than A Bump On The Old Noggin

    BE FIT

    Image of a football player.

    You’re hearing more about sports-related concussions. Why? Because there are simply more of them. Like 3 million each year, says the CDC.

    Does anyone suspected of having a concussion need a CT or MRI scan right away? Dr. Howard Derman, director of the Methodist Concussion Center in Houston, explains. While there is damage to the brain cells in a concussion, the damage is at a microscopic level and cannot be seen on MRI or CT scans. The injured brain looks normal on these tests, even though it has been seriously injured. Even if a CT scan or MRI shows you’re “okay,” your doctor should also perform a physical exam.

    The signs and symptoms of concussion can appear immediately after the injury or may not appear until days after. Some of the many apparent signs to note are these:

    * Appears dazed or stunned

    * Answers questions slowly

    * Has nausea or vomiting

    * Feels sensitivity to light or noise

    * Cannot recall events prior to the hit or fall

    With a concussion, athletes need to be medically cleared to return to activity. The brain is bruised. It needs time to heal.

    © American Institute for Preventive Medicine

  • Mouth To Hand

    SELF-CARE CORNER

    Image of person holding their wrist.

    Tingling, numbness and pain in your fingers and wrists? Is it just tired hands or something more severe? While, these can all be signs of tired, overused hands, these symptoms can also indicate something serious, such as a repetitive stress injury, tendonitis, aggravation of arthritis or sprains, and even carpal tunnel syndrome.

    With over 152.7 billion text messages sent per month in the U.S. alone, according to CTIA-The Wireless Association, it is becoming clear that our society is shifting its primary method of communication from our mouths and voices to our hands and fingers. With this shift, there has also been an increase in the number of injuries related to these repetitive motions.

    “It is important that patients don’t dismiss symptoms of sore fingers, occasional numbness and tingling,” says George Kardashian, MD, an orthopedic surgeon and hand specialist at The Center for Bone and Joint Disease. “These symptoms are all the body’s way of saying it needs a break or a more serious injury will occur.”

    Since it is almost impossible to stop using mobile devices or computers completely, it is important to know how to prevent these symptoms from turning from sore, tired fingers into something more severe.

    *  Take frequent breaks from typing and texting.

    *  Stretch your hands and fingers.

    *  Use ice packs to reduce swelling.

    *  See your doctor if you have continuing symptoms.

    © American Institute for Preventive Medicine

  • Move In Minutes

    SELF-CARE CORNER

    Image of business man walking while talking on the phone.

    Sitting for extended periods can raise the chances of developing cancer even for people who exercise regularly, says recent research. In response to these findings, fitness experts at The University of Texas MD Anderson Cancer Center share advice on how to get moving in minutes.

    “Taking just one- to two-minute breaks from sitting may help lower your cancer risk,” said Dr. Karen Basen-Engquist, professor in the Department of Behavioral Science. “That’s because even short spurts of movement can help minimize inflammation, insulin resistance, and long-term weight gain-all factors that make it harder for the body to fight off cancer.”

    Basen-Engquist, who uses a pedometer and tries to get at least 500 steps an hour, offers these tips to get moving-no matter how many minutes you can grab each day.

    Have 5 minutes? Stretch.

    Take breaks from sitting at work or home by standing up and stretching your back, forearms, wrists, legs, and hamstrings. Among the benefits: more energy, better circulation, and less muscle tension and stress.

    Have 10-15 minutes? Take a brisk walk.

    Head out during your lunchtime. Take walking meetings with coworkers. Plan a quick trip around the neighborhood. Walking helps maintain a healthier blood pressure, boosts metabolism, curbs stress, and possibly reduces breast and colorectal cancer risk.

    Just keep in mind that brisk walking yields more benefits than a casual stroll. So you should feel a little out of breath and feel your heart beating a little faster.

    Have 20-30 minutes? Tidy the house.

    Tidying up does more than limit couch time. It can also qualify as aerobic activity. To get your heart rate up, focus on repetitive activities that use large muscle groups, like the legs and back. This includes vacuuming, mopping, scrubbing, gardening, and even taking multiple trips upstairs to put away laundry.

    Have just 1-2 minutes? Take the stairs.

    Skip the elevator or escalator and take the stairs at work and when doing errands. Stairs get your heart pumping, build muscle, strengthen bones, and burn calories. The more often you take one step at a time, the bigger the payoff.

    © American Institute for Preventive Medicine

  • Moving Away: Tips For Families

    FAMILY LIFE

    Image of couple holding moving boxes.

    Moving is a major change for all members of the family. Whether you’re buying a house across town or heading across the country, a new home can be stressful, fun and confusing at the same time. Kids – and parents – of all ages may need some help during the transition:

    *Plan in advance.Sometimes moves have to happen quickly due to a new job or other situation. But if you can, give your kids plenty of time to tell their friends about the move and to say goodbye. Get addresses, emails and phone numbers so they can keep in touch. Take pictures with friends and at your old home.

    *Talk about it and support each other.Be open with your child, teen or spouse. It’s okay to miss your old home or town. Ask them how they’re feeling. Having good communication can help relieve stress and work through tough feelings.

    *Keep your routine.As much as possible, do the same things you used to do once you’re in your new home. Cook familiar dishes for dinner and keep family activities the same. This can help everyone adjust.

    Essential moving items

    When you’re moving, you may feel like you don’t have anything you need at your new place. Make sure you pack these important items to get by until you’re settled in:

    *  Keys, wallet, purse and cell phone

    *  Chargers for electronics

    *  Medicines

    *  Toiletries, such as soap, shampoo, toothbrushes and deodorant

    *  Toilet paper and tissues

    *  Shower curtain

    *  First aid kit

    *  Sheets and pillows

    *  Plates, cups, utensils  and napkins

    *  Dish soap and hand soap

    *  Easy meals and snacks

    *  Favorite books or toys for kids

    *  A few changes of clothes and laundry detergent

    © American Institute for Preventive Medicine

  • Mow Safely

    WELL-BEING

    Image of person mowing the lawn.

    Lawn mowers are powerful machines. Careless injuries harm children and adults alike each year, according to these concerned medical groups: American Academy of Orthopaedic Surgeons, American Academy of Pediatrics, and the American Society for Reconstructive Microsurgery (the docs who reattach fingers!).

    Prevent injuries by following these lawn mower safety tips:

    *  Only use a mower with a control that stops the mower blade from moving if the handle is let go.

    *  Children should be at least 12 years of age before operating a push lawn mower and age 16 to operate a driving lawn mower.

    *  Wear sturdy shoes (not sandals or sneakers) while mowing.

    *  Prevent injuries from flying objects, such as stones or toys, by picking up objects from the lawn before mowing begins. Have anyone who uses a mower or is in the vicinity to wear polycarbonate protective eyewear at all times.

    *  Do not pull the mower backward or mow in reverse unless absolutely necessary, and carefully look for children behind you when you mow in reverse.

    *  Always turn off the mower and wait for the blades to stop completely before removing the grass catcher, unclogging the discharge chute, inspecting or repairing lawn mower equipment, or crossing gravel paths, roads, or other areas.

    * Use a stick or broom handle (not your hands or feet) to remove debris in lawn mowers.

    *  Do not allow children to ride as passengers on ride-on mowers and keep children out of the yard while mowing.

    *  Drive up and down slopes, not across to prevent mower rollover.

    *  Keep lawn mowers in good working order. Before using a lawn mower for the first time in a season, have it serviced to ensure that it is working correctly.

    © American Institute for Preventive Medicine

  • Mushrooms: Eat Your Fungi!

    HEALTHY EATING

    Image of mushrooms.

    Botanically speaking, mushrooms are not a vegetable, but a type of fungi. However, this doesn’t make them any less nutritious. In fact, mushrooms have some important nutrients and health benefits.

    Mushrooms love the sun

    Vitamin D has been a hot topic lately in nutrition news. Some research suggests the nutrient may help prevent some types of cancer. It also plays a role in a healthy immune system and building strong bones.

    Mushrooms contain a nutrient that turns into vitamin D when exposed to sunlight. Some stores sell mushrooms processed this way. Look for “high vitamin D” mushrooms. Or, you can make them yourself by setting your fresh mushrooms in the sun for a few minutes.

    Versatile & healthy

    Mushrooms have many other health benefits as well. They add flavor and interest to many recipes without adding many calories. They are very low in fat and sodium, and have fiber and a small amount of protein.

    Mushrooms have some B vitamins, and contain the minerals selenium and potassium. Try adding them to pasta, pizza and meat dishes. They can also be eaten as a side dish alone: wash, slice and sauté them in a pan with a splash of olive oil and garlic until they are cooked through.

    Portabella mushrooms are large enough to be eaten on a bun as a “portabella burger.” In fact, one whole portabella mushroom has just 18 calories, 1 gram of fiber, and less than half a gram of fat. That’s a healthy burger alternative that’s worth a try!

    Mushroom safety

    Mushrooms grow almost anywhere that gets enough shade and moisture. But, this doesn’t mean people should pick wild mushrooms and eat them. In fact, many people have gotten sick or worse from eating wild mushrooms.

    Many poisonous mushrooms look very similar to those safe to eat. Some types can cause vomiting, diarrhea and kidney damage. They can even cause death in rare cases.

    To avoid poisonous mushrooms, only eat those purchased from a reputable supermarket or have been inspected and identified as safe by a mushroom expert.

    Some people are allergic to mushrooms and cannot safely eat them. If you have severe allergies and have never eaten mushrooms before, ask your allergist before trying them.

    Sources: United States Department of Agriculture (USDA), Produce for Better Health Foundation

    © American Institute for Preventive Medicine

  • Nail The Infection

    SELF-CARE CORNER

    Image of a women's feet.

    Despite the wealth of over-the-counter products available that claim to treat fungal nail infections (in the toenails and sometimes in the fingernails), the only way to cure an infection is to see a skin doctor (a dermatologist).

    Over-the-counter topical medications don’t penetrate the nail and therefore aren’t as effective as oral prescriptions. A dermatologist can prescribe the proper drugs to get rid of the fungi that are the problem in yellowing and misshapen nails.

    One of the best ways to deal with fungal nail infections is to prevent them from happening. The fungi love warm, damp environments around swimming pools and gym locker rooms-and inside your warm, sweaty socks.

    The best way to nail a nail infection is to keep your feet clean and dry and wear sandals in public shower areas.

    © American Institute for Preventive Medicine