HealthyLife Articles

Author: AIPM

No One Deserves To Be Bullied

WELL-BEING

All children sometimes find themselves the butt of jokes or teasing by their classmates. But bullying is different. It is generally relentless and can include physical violence, coercion, name calling, social shunning, social isolation, or verbal or written threats. In extreme causes, death or sexual assaults have resulted from bullying.

Bullying can be in person or online through email or social networking sites, according to Dr. Earlene Strayhorn, a child and adolescent psychiatrist at Loyola University Medical Center. “Being the target of a bully involves real suffering,” she said.

Bullying can involve one child against another or also a group of kids united against a single child or another group. Boys are more likely to be the initiators and targets of bullying. Their victims can include both boys and girls.

Bullied boys are more likely to be hit, slapped, kicked, or pushed. Girls often engage in verbal bullying. Their targets are often other girls.

“Let your child know that he or she is not alone and is not at fault. Tell your child that no one deserves to be bullied for any reason, and then take action,” Dr. Strayhorn said.

If the bullying is occurring at school, meet with a teacher, principal, sports coach or school counselor and demand someone intervene to defuse the situation. Frequently, the problem can be solved by an authority figure without the bully ever learning who reported it.

If the bullying is occurring outside of the school, tell your child to seek safety in numbers by sticking close to friends or other classmates when walking home or while in places where the bullying happens. Sometimes you’ll have to get law enforcement involved.

© American Institute for Preventive Medicine

January 23, 2026
No Yoke?

HEALTHY EATING

Adding eggs to a salad with a variety of raw vegetables is an effective method to improve the absorption of carotenoids. Those are fat-soluble nutrients that help reduce inflammation and oxidative stress, according to research from Purdue University. “Eating a salad with a variety of colorful vegetables provides several unique types of carotenoids, including beta-carotene, lutein, zeaxanthin, and lycopene,” said Wayne Campbell, a professor of nutrition science. “The lipid contained in whole eggs (including the yoke especially) enhances the absorption of all these carotenoids.”

This research is published in the American Journal of Clinical Nutrition.

FYI:

The 2010 Dietary Guidelines for Americans recommends limiting dietary cholesterol to no more than 300 mg a day. (A single egg has almost 200 mg.) The 2015 Dietary Guidelines, to be published later this year, will no longer restrict dietary cholesterol. Why? The 2015 Dietary Guidelines Advisory Committee’s found no evidence to show a strong enough link between consuming dietary cholesterol and blood cholesterol levels. As with all medical guidelines, discuss your particular needs with your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Non-Drug Options For Chronic Pain

SELF-CARE CORNER

Pain that lasts a long time or is ongoing is called chronic pain. A variety of conditions may lead to chronic pain, including arthritis, fibromyalgia, past injuries, or migraine headaches.

Always speak to your doctor about any natural remedies you wish to try and any herbs or supplements you take. Not all natural treatments are safe for everyone, including if you are pregnant. Some can interact with medicines. Your doctor can help you find options that will be best for you. The following options are alternative, non-drug treatments that may be helpful.

Acupuncture

This Chinese medicine practice involves the placement of thin, small needles into the surface of the skin at various points on the body called meridians. Acupuncturists should be certified or licensed and should use sterile needles. Some studies suggest acupuncture may help with osteoarthritis pain, lower back pain and headaches.

Mindfulness

Mindfulness is a type of meditation in which you focus on the present moment only. You calmly acknowledge feelings and thoughts that arise and go back to thinking about the present moment. This treatment may be helpful for people with chronic pain.

Herbs and dietary supplements

Various natural supplements may be helpful for chronic pain.

* Omega-3 fatty acids, gamma-linolenic acid (GLA) and the herb thunder god vine may help with rheumatoid arthritis pain.

* Butterbur, feverfew, magnesium, riboflavin and coenzyme Q10 may help prevent migraines.

* Vitamin D supplements may reduce pain in people with fibromyalgia who have low vitamin D levels.

* Devil’s claw and white willow bark taken by mouth may be helpful for back pain.

* Cayenne, comfrey, Brazilian arnica and lavender essential oil may help back pain when used on the skin (do not take these by mouth).

Massage

Massage therapists use their hands to rub or knead the muscles and joints of the body. Some studies show that massage therapy can help with neck pain. Massage may also help reduce pain from osteoarthritis.

Source: National Center for Complementary and Integrative Health

© American Institute for Preventive Medicine

January 23, 2026
Non-Dairy Calcium-Rich Foods

HEALTHY EATING

Even if you can’t eat dairy, there are plenty of foods that can help you meet your recommended daily calcium intake.

* Calcium-fortified soy and almond milk

* Tofu

* Calcium-fortified orange juice

* Sardines

* Edamame

* Kale, collard greens, broccoli

* Figs

* White beans

* Okra

© American Institute for Preventive Medicine

January 23, 2026
Numbers To Know: Your Blood Pressure

MEDICAL NEWS

High blood pressure is a common problem. About half of American adults have it. In fact, many people have dangerously high blood pressure and don’t even know it. This is because high blood pressure often has no symptoms and puts you at risk of having a heart attack, stroke or kidney failure.

What is high blood pressure?

When your heart beats, it pumps blood through the blood vessels. High blood pressure means the force of your blood against the blood vessels is too high. Over time, this strains the heart and damages blood vessels.

What the numbers mean

Blood pressure is measured in two numbers:

* Systolic blood pressure is the upper number. This measures how much pressure the blood is putting against blood vessels when the heart beats.

* Diastolic blood pressure is the lower number. This is how much pressure the blood is putting against blood vessels between heartbeats.

Both numbers are important signs of heart health. Normal blood pressure is less than 120 (upper number) and less than 80 (lower number). If either one is higher, you may be diagnosed with high blood pressure.

Can high blood pressure be avoided?

In many cases, a healthy lifestyle and medical care can control or prevent high blood pressure. This can lower the risk of a heart attack, stroke or other problems.

To keep blood pressure in check, follow these guidelines:

* Lose excess weight if needed.

* Don’t smoke.

* Eat a healthy diet with vegetables, fruits, whole grains and lean protein.

* Get exercise regularly. A minimum of 30 minutes, 5 days a week is best.

* Avoid too much salt in your diet.

* Avoid or limit alcohol.

* Manage stress and use relaxation methods if needed.

* Manage other health conditions like diabetes.

You don’t have to do this alone. Your doctor can help you with a plan to lower blood pressure. He or she may help you find ways to lose weight, and may give you diet and exercise guidelines to follow.

Sources: American Heart Association, American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Nutritional Treasure In The Trash

HEALTHY EATING

Sometimes the best parts of the vegetables get thrown in the trash. So next time you’re cooking up vegetables and are about to toss out those extra parts, stop. Many vegetable parts are perfectly edible and are packed with nutrients and flavor.

Here are some tips from the American Institute for Cancer Research to make the most of your veggies:

* Roasted pumpkin seeds are a fall favorite, but you can roast seeds from any winter squash, including butternut, acorn, and spaghetti squash. Squash seeds are a great source of protein. To roast, scoop out seeds, rinse, and drain. Let them dry, spread flat on a baking pan and bake at 300ºF for about 20-30 minutes until golden brown.

* Using the whole cauliflower, including the stem, in cauliflower “steaks” is trendy right now. Cut all the way through a cauliflower head from the top to make cauliflower steaks, which can be broiled or pan roasted. Or instead of mashed potatoes, try mashing the whole cooked cauliflower including the stem.

* Use a vegetable peeler or large knife to remove the thick, tough outer layer of the broccoli stem (if you use a knife, make 4 lengthwise cuts along the 4 sides of the stem to make a long rectangle). Try making creamy broccoli soup, which includes both the broccoli stems and florets.

* Buy beets with the greens still attached and it’s like getting two vegetables in one. Beet greens contain loads of vitamin C and beta-carotene-nutrients linked to lower cancer risk. Separate the greens from the beets by cutting just above where the stem begins. They’re great sautéed in olive oil, with garlic, salt, and pepper to taste.

© American Institute for Preventive Medicine

January 23, 2026
Oatmeal: A Good Choice For A Power Breakfast

HEALTHY EATING

You probably already know that oatmeal is healthy, and perhaps you’ve been told it “sticks to your ribs.” But what’s the science behind oatmeal’s healthy history?

Oatmeal can keep you full

Avoid a mid-morning hunger attack, and you’ll be less tempted to pick up a donut. Oatmeal contains a special kind of fiber known as oat beta glucan. These beta glucans can increase levels of certain hormones that may help control appetite.

Oatmeal helps digestion

Oatmeal’s soluble fiber content is widely recommended to help keep bowels running smoothly. Regular intake of fiber-rich foods, like oatmeal, can help avoid bloating and uncomfortably hard stools.

Oats can improve cholesterol

High cholesterol is a major risk factor for heart disease. Studies have shown that eating oats regularly can lower “bad” LDL cholesterol due to its oat beta glucan fiber.

Even if you eat a gluten-free diet, oats can be a healthy choice. They contain B vitamins and magnesium, which may be lacking in many people who don’t eat gluten. Look for oats labeled “gluten free” to avoid any gluten contamination that could happen during processing.

Tips if you don’t like oatmeal

Oatmeal can be eaten a variety of ways, so don’t rule it out if you haven’t enjoyed it in the past. Far beyond apple cinnamon and other sugary flavor packets often found in the supermarket, you can try it savory, add it to other foods, or even eat it for dinner!

Consider these ideas:

* Add oats to turkey burgers or meatloaf to stretch your meat further and add health benefits

* Sprinkle oats over baked apples for a healthy “apple crisp”

* Use oats in casseroles or dinner rolls

Sources: Oldways Whole Grains Council, Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Oh The Embarrassment

WELL-BEING

If you avoid wearing dark clothing because of those tell-tale dandruff flakes, know this.

“Many people believe dandruff is caused by poor hygiene, but this simply isn’t true,” said Dr. Adam J. Friedman, professor and dermatologist at the Albert Einstein College of Medicine. “Rather than try to remedy dandruff by over-shampooing or over-brushing your hair, which can both be damaging to the hair, use dandruff shampoo and scalp treatments instead.”

To get the best results from using dandruff shampoo, Dr. Friedman recommends the following tips:

*Follow the instructions on the dandruff shampoo bottle.There are many different dandruff shampoos, and each contains different active ingredients for controlling symptoms. For example, some dandruff shampoos require that you lather the shampoo into the hair and onto the scalp and leave on for about 5 minutes before rinsing; others should not be left on the scalp.

*If you are African-American, only shampoo once a week using a dandruff shampoo.See a dermatologist for the best product recommendation for your hair type.

*If you are Caucasian or Asian, shampoo daily and use dandruff shampoo twice a week.If using one dandruff shampoo does not bring relief, try alternating between dandruff shampoos with different active ingredients.

*Be careful when using a dandruff shampoo that contains coal tar.Tar shampoo can discolor blond, gray, or white hair, so if you have light-colored hair, you may want to choose a different dandruff shampoo. In addition, tar shampoo has the potential to make your scalp more sensitive to sunlight. If you use this type of dandruff shampoo, it’s important to protect your scalp from the sun by wearing a hat when outdoors and seeking shade whenever possible.

“For most people, dandruff does not require medical attention,” said Dr. Friedman. “However, sometimes the flaking and itching that appears like dandruff is actually a medical condition, such as seborrheic dermatitis, psoriasis, fungal infections of the scalp, or eczema.” If you continue to have symptoms after using a dandruff shampoo, see your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Olive Oil

HEALTHY EATING

Olive oil is a more healthful choice than many other cooking fats. Using olive oil in place of saturated fats has been shown to help lower bad cholesterol and raise good cholesterol levels, which is why olive oil is heart healthy.

Know these facts about olive oil, from the North American Olive Oil Association:

* Extra virgin olive oil is the most flavorful olive oil, with an unlimited range of flavors spanning from smooth and subtle to peppery and pungent. A finishing drizzle of extra virgin olive oil can enhance the texture, taste, and aroma of food.

* Olive oil, sometimes referred to as “classic” or “pure” olive oil, has a milder flavor with just a hint of fruitiness. The subtle flavor of olive oil makes it a perfect everyday cooking oil and easily adapts to a number of cooking methods such as grilling, sautéing, roasting, frying, and baking.

* Use bottled olive oil within 8 to 12 weeks of opening. Sealed packages can keep for up to 2 years.

* Dark bottles or tins are best at reducing potential damage from light.

* Avoid packages that show signs of improper handling or storage such as dust on the bottle, broken or loose seal on the cap, or an orange tint to the oil, which could indicate overexposure to fluorescent lighting or that heat has damaged the oil.

* Look for a country of origin statement, which is required by federal labeling laws and is typically found on the back label near the nutritional information.

© American Institute for Preventive Medicine

January 23, 2026
Open Wide

SELF-CARE CORNER

Your dentist and dental hygienist inspect your mouth for oral cancers when you show up for your regular dental cleanings. But between visits, take note of these early warning signs, and see your dental professional if they do not improve or disappear after 2 to 3 weeks:

* A sore, or soreness or irritation that doesn’t go away

* Red or white patches, or pain, tenderness, or numbness in your mouth or lips

* Lumps, thickening tissues, rough spots, crusty or eroded areas

* Difficulty chewing, swallowing, or moving your jaw or tongue

* A change in the way your teeth fit together when you close your mouth

Always call your dental professional right away if you have any immediate concerns. Those at high risk of developing oral cancer have traditionally been heavy alcohol drinkers and smokers over age 50. But today, cancer is occurring in younger, nonsmokers. The sexually transmitted HPV is related to some cancers in younger people.

© American Institute for Preventive Medicine

January 23, 2026