HealthyLife Articles

Author: AIPM

  • A Prescription For Exercise?

    BE FIT

    Image of couple walking through woods.

    Many doctors recommend exercise to help with weight loss, strength and well-being. But, an exercise program may do even more than that. Research shows that exercise can help with certain health conditions. In fact, many people are now getting a “prescription” for exercise from their doctor.

    Fibromyalgia:Several studies support using exercise as a treatment for fibromyalgia pain. Fibromyalgia can cause chronic pain and fatigue. These symptoms may improve when a person exercises regularly.

    Depression:Depression is one of the most common mental health disorders in the U.S. Some studies have found that getting regular exercise helps with mild to moderate depression. This may be because exercise releases the brain’s “feel-good” chemicals. Exercise may also help support other brain functions, which help with depression.

    Osteoporosis:Osteoporosis causes bones to become weaker or more brittle. But, regular exercise can help strengthen muscles and bones, which lowers the risk of breaking bones or falling. Often, people with osteoporosis get good results by doing a combination of aerobic and weight training exercises.

    Arthritis:Exercise is considered the best non-drug option for treating pain and stiffness from arthritis. Walking and water exercise are usually good choices. Plus, exercise can help you maintain a healthy weight which helps to reduce pressure on your weight-bearing joints.

    Hard work pays off

    It can be hard to get up and exercise when you have a health condition, especially one that causes pain or fatigue. But, the evidence shows that the extra effort may be well worth it!

    Always talk to your doctor before beginning any exercise program. Exercise alone may not be enough to treat some health problems. But, it may make you feel better and may be a good “natural” option to try. It can be used along with other treatments, such as medication or therapy.

    © American Institute for Preventive Medicine

  • Prevent Carbon Monoxide Poisoning: You Can’t See It Or Smell It

    WELL-BEING

    Image of carbon monoxide detector.

    Every year, more than 400 people die in the U.S. from accidental carbon monoxide (CO) poisoning. CO is found in fumes produced by furnaces, portable generators, stoves, lanterns, and gas ranges, or by burning charcoal and wood. CO from these sources can build up in enclosed or partially enclosed spaces. People and animals in these spaces can be poisoned and can die from breathing CO.

    The most common symptoms of CO poisoning are headache, dizziness, weakness, nausea, vomiting, chest pain, and confusion. People who are sleeping or who have been drinking alcohol can die from CO poisoning before ever having symptoms.

    *  Never use a gas range or oven to heat a home.

    *  Never leave the motor running in a vehicle parked in an enclosed or partially enclosed space, such as a garage.

    *  Never run a motor vehicle, generator, pressure washer, or any gasoline-powered engine outside an open window, door, or vent where exhaust can vent into an enclosed area, or inside a basement, garage, or other enclosed structure, even if the doors or windows are open, unless the equipment is professionally installed and vented.

    *  Keep vents and flues free of debris, especially if winds are high. Flying debris can block ventilation lines.

    *  Never use a charcoal grill, hibachi, lantern, or portable camping stove inside a home, tent, or camper.

    *  If conditions are too hot or too cold, seek shelter with friends or at a community shelter.

    *  Install a CO alarm in your home and change the batteries often (just as you do with a smoke detector).

    If you smell gas . . .

    Escaping or uncontrolled natural gas may start on fire when it comes in contact with a spark or flame. If you smell gas, leave immediately. Don’t touch anything that could spark. Call your gas company or 911 from a safe distance. Do not re-enter the area until you have been advised that it is safe, warns MidAmerican Energy.

    © American Institute for Preventive Medicine

  • Prevent Clothes Dryer Fires

    WELL-BEING

    Image of a man cleaning dryer duct.

    Built-up lint blocks air flow in your clothes dryer, which leads to high heat and a potential fire. Thousands of fires occur each year, according to the U.S. Fire Administration.

    Take these simple steps to keep your home safe:

    *  Clean the lint screen every time you use the dryer.

    *  If you use fabric softener, wash the screen in warm soapy water periodically to get rid of film build-up that restricts air flow.

    *  Make sure the lint screen has no tears (otherwise lint gets into the duct system and restricts air flow).

    *  Inspect the duct, dampers, and access covers for damage every 3 months. Clean all removable parts. Vacuum the duct to remove excess lint build-up.

    Don’t dry items that have been cleaned or soaked in gasoline, dry cleaning solvents, vegetable or cooking oil, machine oil, or other chemicals such as mop heads, which can be explosive when heated.

    © American Institute for Preventive Medicine

  • Prevent Diabetes

    SELF-CARE CORNER

    Image of home testing glucose machine surrounded by vegetables.

    Diabetes may run in your family, but you can avoid or delay its development.

    You can reduce your risk for type 2 diabetes by eating a healthy diet, getting plenty of physical activity, and losing  excess weight, according to NIH in Health. Type 2 diabetes occurs due to problems related to a hormone called insulin. When your body digests food, it’s broken down and converted to glucose and other molecules, which then travel through the bloodstream. Insulin signals cells to let glucose in for use as an energy source.

    In a person with type 2 diabetes, either the body’s cells have trouble using insulin or the body isn’t making enough insulin. As a result, glucose can build up to harmful levels in the blood. That’s why people with diabetes often have high blood glucose levels.

    These high levels raise your risk for heart disease, kidney problems, blindness, amputations, and other serious conditions.

    Being overweight, obese, or inactive increases the risk to develop type 2 diabetes. You can change these risk factors. Losing just 5-10 percent of your weight and exercising 30 minutes a day on 5 days a week goes a long way to lower your risk.

    Steps to prevent diabetes

    *  Move more. It doesn’t matter what activity you do, as long as you enjoy it.

    *  Choose healthy foods. Eat fiber-rich fruits and vegetables.

    *  Maintain a healthy weight. With healthy eating and physical activity, you can drop pounds and keep them off.

    *  Set reasonable goals. Start with small changes, even walking 15 minutes a day. Add 5 minutes per day next week and so on. Goal: 30 minutes, 5 days a week.

    *  Record your progress. Keep a diary of what you eat and drink and the number of minutes you exercise to stay focused on your goal.

    *  Keep at it. Making even small changes is hard in the beginning. If you get off track, start again.

    © American Institute for Preventive Medicine

  • Prevent Ear Infections

    FAMILY LIFE

    Image of doctor looking into a child's ear.

    “Most children will have at least one ear infection by the time they are 2 years old,” said Dr. Heather Gomes of the Boys Town National Research Hospital. “For those children who have recurring ear infections, further evaluation and treatment by an ear, nose and throat physician is recommended to avoid delays in speech and language skills.”

    The top 5 tips to prevent ear infections –

    1. Protect your child from secondhand tobacco smoke.

    2. Reduce your child’s exposure to colds during the first 2 years of life as much as possible.

    3. Breast-feed your baby during the first 6 to 12 months of life.

    4. Bottle-feed your child by holding the bottle at a 45-degree angle.

    5. Discuss with your doctor any significant symptoms such as excessive spitting up or stomach pain because this is a risk factor.

    © American Institute for Preventive Medicine

  • Prevent Kids From Choking

    FAMILY LIFE

    Image of father and daughter eating oranges.

    Food-not toys-are the most common culprit of choking accidents in kids under 5. The reasons have a lot to do with a child’s anatomy.

    “Young children have underdeveloped swallowing mechanisms, immature teeth and narrow airways, which put them at a higher risk for choking on food,” said Dr. Nina Shapiro, a professor of head and neck surgery at the UCLA School of Medicine. “Plus, the diameter of a child’s airway is about the size of their pinky, so high-risk foods can easily block their tiny airways and prevent their ability to breathe.”

    The list of high-risk foods for children under age 5 years includes many kid favorites:

    *  Cheese sticks

    *  Chewing gum

    *  Chunks of meat or cheese

    *  Chunks of peanut butter

    *  Chunks of raw vegetables

    *  Dried fruit

    *  Grapes

    *  Hard or sticky candy and lollipops

    *  Hot dogs

    *  Nuts

    *  Popcorn

    *  Seeds such as pumpkin seeds and sunflower seeds

    Here are some tips:

    *  Vegetables should be cooked and cut into small pieces.

    *  Hot dogs and cheese sticks should be cut lengthwise, then widthwise, and then into the shape of small moons.

    *  Grapes should be peeled and cut in half or quarters.

    *  Nut butters should be spread thinly onto crackers or bread.

    *  Young children should always be attended to by an adult when they eat and only eat developmentally appropriate foods.

    *  Children should sit up straight and not play or run while eating.

    If a child does choke and is unable to breathe, call 911 and perform the Heimlich maneuver. Even if the child seems to choke but then coughs and appears fine, the object may have become lodged, and the child should see a doctor.

    © American Institute for Preventive Medicine

  • Prevent Vision Loss

    SELF-CARE CORNER

    Image of older man getting an eye exam.

    Glaucoma is a leading cause of irreversible blindness. When glaucoma is treated in its early stages, vision loss can be prevented. Yet studies show that more than half of people with glaucoma don’t use their medications properly.

    The American Academy of Ophthalmology offers this advice:

    *Be honest with your eye doctor about your medication difficulties.Missed a dose? It may not seem to matter much, but research shows that skipping doses can cause your glaucoma to become more severe. Ask about the best way to make up for a missed dose and how to manage your medications.

    *Use memory aids.The most common reason for not taking eye drops is forgetfulness. Try simple memory aids like linking your eye drop schedule to other things you do routinely such as brushing your teeth. Mark times you take your medication on a calendar. Set an alarm on your smartphone.

    *Perfect the “pocket.”Giving yourself eye drops can be challenging. In fact, research has shown that nearly 30% of people taking glaucoma medication are not properly applying their eye drops. Gently pull and pinch the lower lid to make a pocket to catch your drops. Once the drops are in, close your eyes (do not blink) and apply pressure to the point where the lids meet the nose for 2 to 3 minutes. Maybe a loved one can help you apply the drops at home.

    Who’s at risk for developing glaucoma?

    Risk factors include age, family history of glaucoma, African-American and Hispanic-American ancestry, diabetes, and past eye injuries. The American Academy of Ophthalmology recommends that all people get an eye exam by age 40, especially those who have a higher risk of glaucoma.

    © American Institute for Preventive Medicine

  • Preventing Falls In The Winter

    SELF-CARE CORNER

    Image of family walking outside in the snow.

    Most of us can recall a time when we slipped in the winter snow or on an icy sidewalk. You may have gotten away with just a bruise or a sore spot for a few days.

    But, slips and falls can be serious – especially for older adults and those with health problems. In fact, falls are the leading cause of injuries in older adults. Some falls can even be fatal.

    Colder temperatures mean slick surfaces –  and dangerous falls. Follow these suggestions to help avoid falls in the winter, and share them with the older adults in your life.

    Vehicle safety

    Getting in and out of a car is a prime time for slips and falls.

    *  Look at the surface before you step out of your car.

    *  Keep three or four “points of contact” when getting in and out. This means put both feet on the ground, and have one or two hands on a stable part of the car before you try to move.

    Walk safely

    People who have a high fall risk may need to avoid walking outdoors when it’s icy. But for those who can’t avoid walking in the winter weather, follow these tips:

    *  Get rid of old footwear. Shoes and boots that have worn soles are more likely to lose their grip and slip.

    *  Wear boots with deep cleats or use ice cleats on the outside of boots. These are available at most sporting goods stores.

    *  If you use a cane for walking, consider getting an ice grip that attaches to the tip of your cane.

    *  Wear warm gloves or mittens. Don’t keep hands in pockets, as this makes it harder to keep your balance.

    *  Keep hands free by using a backpack or cross-body purse in place of a handbag.

    *  When possible, choose surfaces that have been salted and that are in direct sunlight.

    *  Keep a small bag of kitty litter in your purse or pocket. If a surface looks icy, scatter some of the litter in front of you before walking.

    *  Don’t be afraid to go “off road.” If a sidewalk looks icy, consider walking on the grass next to it. This can work if you can see that the ground doesn’t have hazards like holes or uneven surfaces.

    *  Use ice melting salt or sand on your sidewalks and around entries to your home. Older adults may need a loved one or a neighbor to help apply this every time it snows or gets icy.

    Source: National Council on Aging

    © American Institute for Preventive Medicine

  • Protect Your Baby

    MEDICAL NEWS

    Image of mother and baby.

    Whooping cough (also known as pertussis) is a respiratory infection that can cause severe coughing or trouble breathing. When babies get it, they are often put in the hospital. And most of them get whooping cough from someone at home, such as a parent, sibling, or grandparent, or from childcare providers.

    Whooping cough can be prevented. Do it, urges the CDC.

    Babies and children get a series of five DTaP shots to protect them against diphtheria, tetanus and whopping cough. Babies get the first dose at two months, so until they are fully immunized, you need to keep them safe.

    Insist that everyone who comes in close contact with your newborn be up-to-date with whooping cough vaccination. Teens and adults need only one dose of Tdap vaccine, which came out in 2005. Tell grandparents they need to get this vaccine, too.

    © American Institute for Preventive Medicine

  • Protect Your Bones

    SELF-CARE CORNER

    Image of women drinking a glass of milk.

    Bones feel solid, but the inside of a bone is actually filled with holes like a honeycomb. Bone tissues are broken down and rebuilt all the time. While some cells build new bone tissue, others dissolve bone and release the minerals inside, according to experts at NIH in Health.

    As we get older, we begin to lose more bone than we build. The tiny holes within bones get bigger, and the solid outer layer becomes thinner. In other words, our bones get less dense. Hard bones turn spongy, and spongy bones turn spongier. If this loss of bone density goes too far, it’s called osteoporosis. Over 10 million people nationwide are estimated to have osteoporosis.

    In bad accidents, it’s normal for bones to break. But if your bones are dense enough, they should be able to withstand most falls. Bones weakened by osteoporosis, though, are more likely to break.

    You can lower your risk of osteoporosis.

    Getting plenty of calcium, vitamin D, and exercise is a good start.

    *Calciumis a mineral that helps bones stay strong. It can come from the foods you eat-including milk and milk products, dark green leafy vegetables like kale and collard greens-or from dietary supplements.

    *Vitamin Dhelps your body absorb calcium. As you grow older, your body needs more vitamin D, which is made by your skin when you’re in the sun. You can also get vitamin D from dietary supplements and from certain foods, such as milk, egg yolks, saltwater fish, fortified milks and cereals, and cod liver oil.

    *Exercise,especially weight-bearing exercise, helps bones too. Weight-bearing exercises include jogging, walking, tennis, and dancing. The pull of muscles is a reminder to the cells in your bones that they need to keep the tissue dense.

    Smoking, in contrast, weakens bones. Heavy drinking does too-and makes people more likely to fall. Certain drugs may also increase the risk of osteoporosis. Having family members with osteoporosis can raise your risk for the condition as well.

    The good news

    Even if you already have osteoporosis, it’s not too late to start taking care of your bones. Since your bones are rebuilding themselves all the time, you can help push the balance toward more bone growth by giving them exercise, calcium, and vitamin D.

    © American Institute for Preventive Medicine