HealthyLife Articles

Author: AIPM

So Do You Really Need That Vitamin?

MEDICAL NEWS

Before taking a daily vitamin or dietary supplement, you might want to think about what you’re really consuming, suggests a Kansas State University human nutritionist.

“Supplements are not regulated by the Food and Drug Administration like other drugs are regulated, which is something I think a lot of people don’t realize,” said Brian Lindshield, assistant professor of human nutrition.

Lindshield researches supplements to see if the ingredients listed on the label actually match what is found in the bottle. You don’t always get what you pay for and think you’re getting.

If you want to get the most accurate product, look for the bottles with the more descriptive labels. Also, paying a little extra will usually get you the ingredients you are seeking.

“You should probably avoid buying the cheapest supplement available because if the manufacturer is cutting corners to get the price really cheap, they probably are not using the same standards that the manufacturers of more expensive products are,” Lindshield said.

Another tip: Don’t expect supplements to make up for a poor diet. “Vitamins and minerals will prevent deficiency, but it’s not going to make up for a lot of the chronic disease risks that come with an unhealthy diet,” Lindshield said.

© American Institute for Preventive Medicine

January 23, 2026
So How (Exactly) Does Exercise Help The Heart?

BE FIT

Exercise benefits the heart by decreasing its workload. Exercise improves the ratio between the heart’s demand for oxygen and its supply through the coronary arteries.

With exercise, the heart gets stronger because it gets bigger and is able to pump more efficiently, according to Joseph Libonati, PhD, associate professor of nursing at Penn Nursing and a cardiac physiology expert.

Exercise allows your heart to push out a greater volume of blood with every beat and it does so at a lower heart rate. It also improves the blood flow to the heart by improving the heart’s ability to have its coronary blood vessels dilate. Together, these changes improve both the supply and demand of the heart.

How does exercise lower high blood pressure?

Exercise helps lower high blood pressure by improving the ability of your blood vessels to dilate (grow larger), making the pressure on those vessels less. Exercise also improves your blood sugar levels and makes you leaner. This allows your heart to pump blood at lower pressures, thereby making your heart work less.

What exercise is best for the heart?

Using large muscle mass repetitively is best for heart health. Think about the acronymFIT:

F– Frequency (5 days a week)

I– Intensity (if you can talk, you’re at the right intensity)

T– Time (30 to 60 minutes/day)

Why is exercise important as you age?

Exercise is important to maintaining healthy bones and muscles. As you age, you start to have smaller muscles and weaker bones. Activities that maintain muscles and bone mass help you age with a greater ability to function.

Resistance training or weight training is a good way to maintain bone mass, so making this type of exercise part of your daily routine is important into your 40s and beyond. Also, maintaining muscle mass helps the body’s metabolism and can reduce the risk of obesity, diabetes, and high blood pressure.

© American Institute for Preventive Medicine

January 23, 2026
Solve The Homework Hassle

FAMILY LIFE

Do you dread those long nights of homework hassle-for parents and students? Homework does not have to be a time of great stress for families, according to Paula Kramer, chair and professor of occupational therapy at University of the Sciences. Dr. Kramer suggests the following ways to help avoid arguments over turning off the TV and hitting the books:

* Come to an understanding with your child that homework is a necessity-and must be done every day.

* Communicate (in person and by email) with the teachers and find out how much time the student is expected to devote to homework each night. Setting expectations and time limits will make the child more productive.

* Allow for active playtime before homework. If the child does not have an after-school activity such as a sport or dance class, provide 45 minutes to an hour for the child to engage in active behavior prior to homework. The physical activity will help the child burn off energy, settle the nervous system, and refocus mentally for homework.

* Create a designated area for homework and studying-desk in a bedroom or the kitchen table. Just keep the homework spot the same, quiet, and free from distractions.

* Create charts to track homework progress. The chart will not only set a schedule that visibly shows that homework needs to be done every night, but will also allow the child to track progress. Rewards can be given for homework completed successfully a few nights in a row.

* Use positive praise to encourage good homework and study habits.

* Be a role model for the child. School cannot teach everything. Responsibility for successful behavior also lies at home. Parents need to take an active role in their child’s education and should check in on the child during homework to make sure it is completed properly.

© American Institute for Preventive Medicine

January 23, 2026
Soothe Sore Muscles After Exercise

BE FIT

Exercise can make you feel great. But after a hard workout, sore muscles can be uncomfortable. A little soreness is normal and healthy, especially after trying a new activity or pushing yourself a little harder.

Don’t let post-exercise pain get you down! You can get through it and reach a new level of fitness with a few tips:

*Warm up.Don’t jump right into exercise with cold muscles. Doing a lighter or slower version of your workout first will get muscles warm and increase blood flow. This can help avoid injury too.

*Cool down and stretch.Don’t stop exercise abruptly. Instead, slow down your activity until your heart rate feels normal and you can talk easily. After you’ve exercised, stretch! This is the perfect time to increase flexibility and help lower the chance of soreness.

*Drink water.It helps keep your joints and muscles hydrated and prevents cramps. Drink before, during and after your workout.

*Give muscles a break.Give muscles about two days to rest and heal before you exercise them again. For instance, work leg muscles one day and arms the next. Don’t do the same exercise day after day. Muscles need about 48 hours to repair and heal.

*Be sure you’re doing it right.If you’re new to certain exercises, don’t be afraid to ask someone who can help! Ask a fitness expert or personal trainer or watch videos. Exercise machines and routines can cause injuries if they’re not done properly.

*Don’t push too hard.It’s easy to get caught up in a new exercise routine. You may want to get into shape as quickly as possible. But doing too much too quickly can mean lots of soreness and even an injury. If you think your exercise routine is too easy, increase the time or intensity slowly. Always ask your doctor about safe exercises you can do if you have any health conditions.

Listen to your body!

A lot of soreness or pain isn’t necessary or normal. If you think you have a strained or sprained muscle, tryRICE:

Rest:Don’t use the sore muscles, if possible.

Ice:Apply ice packs to the problem area for a few minutes at a time.

Compression:Use sports bandages or wraps.

Elevation:Raise the affected body part, such as a foot, up above your heart for two to three hours each day.

See a doctor if the pain is extreme, gets worse or doesn’t go away after a week.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Spice Up Your Life

HEALTHY EATING

If you’re cutting back on salt to control blood pressure, the Spice Islands Test Kitchen has developed 5 tips to boost flavor in food:

*Increase the amount of herbs when reducing salt.For a great flavor punch, increase your spice and herbs by 25% when reducing or eliminating salt in a recipe.

*Crush herbs to release all flavor.For leafy herbs such as rosemary and leaf oregano, lightly crush the herbs to bring out maximum flavor.

*For soups and stews, reduce the salt and add spices last.For long-cooking soups and stews, reduce the salt. Save about a fourth of the spices called for and add them at the end of cooking. This will give a more intense flavor to the dish.

*Add herbs early in no-cook meals.For salad dressings, fruit dishes, or other no-cook foods, add herbs and spices several hours before serving so flavors can develop and blend. For salad dressings, add seasonings to the vinegar and let stand before adding the oil.

*Give dried spices a boost.If a recipe calls for fresh herbs and you have dried on hand, simply use a third to a half as much dry for fresh.

© American Institute for Preventive Medicine

January 23, 2026
Spooky And Not-So-Spooky Halloween Treats

HEALTHY EATING

Worst

* Chewy/sticky sweets, such as gummy candies, taffy, and even dried fruit can be difficult for children and adults to resist, and even more difficult to remove from teeth. They get stuck in the crevices between teeth, making it nearly impossible for saliva to wash them away.

* Sour candies are highly acidic and can break down tooth enamel quickly. The good news: Saliva slowly helps to restore the natural balance of the acid in the mouth. Wait 30 minutes to brush your teeth after consuming sour/acidic candies; otherwise, you are brushing the acid onto more tooth surfaces and increasing the risk of enamel erosion.

* Sugary snacks, including candy corn, cookies, and cake, all contain high amounts of sugar, which can cause tooth decay.

Best

* Sugar-free lollipops stimulate saliva, which can help prevent dry mouth that leads to tooth decay.

* Sugar-free gum can actually prevent cavities as it not only dislodges food particles from between the teeth but also increases saliva-which works to neutralize the acids of the mouth and prevent tooth decay.

* Dark chocolate and its antioxidants can be good for the heart and may even lower blood pressure.

As always, monitor your children’s candy intake this Halloween and all year round. Kids should be brushing their teeth twice a day for 2 minutes, the Academy recommends.

© American Institute for Preventive Medicine

January 23, 2026
Sprains, Strains, And Injuries: The Rice Fix

BE FIT

Whether you’re headed off the trail or staying on track, kicking a ball or throwing one, you’ll likely need to know about the RICE fix when you sprain, strain, or injure something.

Dr. William Levine, chief of sports medicine at NewYork-Presbyterian Hospital/Columbia University Medical Center, recommends RICE, a first-aid technique that can be applied to most sprains, strains and joint injuries.

*Rest:If you are injured during any activity, stop the activity immediately and rest the injured area. Do not try to work through the pain.

*Ice:For the first 24 to 48 hours, apply ice packs to the injured area every 2 hours for 15 minutes. Make sure that the ice (a handy bag of frozen peas works well) is not in direct contact with the skin; a cotton handkerchief covering is helpful.

*Compress:Bandage the area firmly, extending the wrapping above and below the injury. This pressure will stop any bleeding and reduce any swelling of the injured area.

*Elevate:Whenever possible, elevate the injured area above the level of your heart. Elevation and compression are typically used for acute injuries such as a twisted ankle.

© American Institute for Preventive Medicine

January 23, 2026
Spring Break Savvy: Secure Your Home

WELL-BEING

Many people pack their bags and head to a sunny vacation spot for spring break. But before you leave your home behind, take some simple steps to ensure it is safe from fire and break-ins. The Better Business Bureau recommends the following steps:

1.Don’t broadcast your plans.Sharing your vacation on social media isn’t advised. Wait and share your photos after you get home. Tell only trusted family members or neighbors that you’re leaving. Putting your plans online or telling strangers could increase the chance a break-in will occur while you’re gone.

2.Stop your mail and newspaper deliveries.Potential thieves and vandals often look for piles of mail or papers; a sign that no one is home.

3.Make it look like you’re home.Put timers on indoor and outdoor lights to help deter burglaries. If you live in a snowy area, ask a friend or neighbor to periodically drive onto your driveway to make tire tracks. Ask or hire someone to shovel your driveway. During warmer months, get someone to mow your lawn if needed.

4.Check smoke and carbon monoxide detectors.Make sure these alarms are working so a neighbor could call for help if needed. Consider having a home security system.

5.Unplug gadgets.Only keep the necessities plugged in, such as your refrigerator. Computers, televisions, coffee makers, and similar items should be unplugged. This lowers your electric bill and the risk of a fire.

6.Lock up.To put your mind at ease, check each window and door one last time before you leave.

With a few simple precautions, you can have a relaxing vacation and come home to a secure, safe home.

Tips for safe & sane travel

See your doctor first.Make sure you and your family are up-to-date on vaccines if traveling abroad. If you need prescription medicines, get enough filled to last throughout your trip. Be sure to pack emergency supplies, such as asthma inhalers or epinephrine for severe allergies.

Check your vehicle.If you’re using your own vehicle to travel, make sure it has been recently serviced. This may include an oil change, fluid check, brake check, and addressing any problems.

Review airline rules.If you don’t fly often, research your airline’s regulations before you pack. Check carry-on bag size limits and any other restrictions. Good resources include your airline’s company website, the Federal Aviation Administration (faa.gov), and the Transportation Security Administration (tsa.gov).

Be safe with your wallet.Carry only necessary items in your purse or wallet, such as the credit cards you need and some cash. Consider leaving other items at home, such as excessive amounts of cash and credit cards you won’t be using. Keep your wallet safely on your body. Consider using an anti-theft bag or put it in a front pocket where it’s in your view. Never leave it unattended.

© American Institute for Preventive Medicine

January 23, 2026
Spring Clean Your Diet With Green Eating

HEALTHY EATING

Bright emerald green is symbolic of spring and food bursting with flavor and nutrients. Spring “clean” your diet, suggests Kari Kooi, a registered dietitian at The Methodist Hospital in Houston. She recommends these 5 green powerhouse foods:

*Asparagus:These green spears offer a bounty of nutrients. Asparagus is high in an antioxidant that can help reduce skin damage from the sun. Also, asparagus contains the most folate of any vegetable. Folate plays a vital role in heart health and the prevention of birth defects.

*Avocado:Add some thin slices of smooth avocado to your sandwich or salad without feeling guilty. The monounsaturated fat in avocado is what’s mostly responsible for avocado’s super-food status. This type of happy fat can help drive down levels of bad cholesterol.

*Brussels sprouts:These baby cabbages are loaded with antioxidants and filling fiber. A cruciferous vegetable, Brussels sprouts contain powerful cancer-fighting sulfur compounds that are responsible for their pungent aroma. These green vegetables take on a whole new flavor and crispy texture when roasted in the oven.

*Kale:This beautiful ruffled green is being called “the queen of greens.” Kale is brimming with eye-nourishing phytochemicals that have been shown to prevent macular degeneration (vision loss) and cataracts. Kale is a better source of calcium than spinach.

*Kiwifruit:Rich in vitamin C, potassium, and fiber, kiwis make a perfect portable snack. Just slice a kiwifruit in half and scoop out the emerald sweet and tart flesh with a spoon.

© American Institute for Preventive Medicine

January 23, 2026
Start A Conversation About Domestic Violence

FAMILY LIFE

Everyone knows a victim of domestic violence, but most people don’t know what to do to help.

“If someone comes to you and tells you they’re a victim of domestic violence, the most important thing you can do is offer your support without judgment,” said Vicky Dinges, vice president of corporate responsibility at Allstate. “There are 1,300 deaths and two million injuries related to domestic violence each year. Odds are we all know someone who’s in an abusive relationship. Knowing how to help might just save a life.”

Here are some easy ways to start a conversation:

*Offer support without judgment or criticism.There are a lot of reasons why victims may stay in an abusive relationship, and many reasons why they may also leave and return to the relationship multiple times. Let them know it’s not their fault and that they are not alone.

*Don’t be afraid to tell them that you’re concerned for their safety.Help your friend or family member recognize the abuse while acknowledging that they are in a very difficult and dangerous situation.

*Avoid confrontations.There are many reasons why people experiencing abuse don’t reach out to family and friends. It’s important to recognize when they are ready to talk about their experiences while still offering support.

*Encourage them to get help.Suggest ways they can get additional support. Help them look into available resources, such as the National Domestic Violence Hotline number – 800-799-SAFE (7233) or website atwww.thehotline.org. This resource also finds local support groups and provides information on staying safe.

© American Institute for Preventive Medicine

January 23, 2026