HealthyLife Articles

Author: AIPM

  • The Right Work Posture For You

    WORK LIFE

    Illustration of correct posture while sitting at a desk.

    Many people sit at a computer as part of their daily job. If a chair, desk or workstation isn’t working for you, it can cause sore muscles and joints and even an injury. To stay safe and healthy at the computer, follow these ergonomics guidelines.

    Remember to get up and move whenever possible! A walk during your lunch break, taking the stairs or doing stretches at your desk can help you feel energized and burn a few extra calories. Look for ways to get your body moving, even if it’s only for five to 10 minutes. A little exercise is better than none at all.

    Monitor:Monitor should be at eye level or slightly below. Monitor to eye distance:  20 to 40 inches

    Arms:Armrests should allow shoulders to relax. Elbows should be close to the body. Minimal bend at the wrist.

    Chair:Backrest should conform to the spine. Chair should have lumbar (lower back) support.

    Legs:Thighs parallel to the floor.

    Feet:Feet should be flat on the floor. Use a footrest if needed.

    Take breaks:Every 20-25 minutes

    Source: Occupational Safety and Health Administration

    © American Institute for Preventive Medicine

  • The Rise Of Food Allergies

    HEALTHY EATING

    Image of an older Asian couple stretching.

    The body’s immune system is designed to fight off unwanted invaders, such as viruses, bacteria and fungi. But when the immune system reacts to something that isn’t usually harmful, such as pollen, dust, or certain foods, it’s considered an allergy.

    The Centers for Disease Control and Prevention (CDC) says 5 out of every 100 children in the U.S. have a food allergy today. About 4 percent of all adults also have food allergies.

    While some reactions may be mild, such as hives or tingling, other food allergies can cause a life-threatening allergic reaction known as anaphylaxis.

    Increase in allergies – and questions

    The Centers for Disease Control and Prevention reports that food allergies increased 18 percent among children from 1997 to 2007.

    Researchers are still trying to find out why food allergies continue to increase. However, they do know a few key facts about food allergies:

    *  Up to 90 percent of all food allergies involve eggs, dairy, peanuts, tree nuts, fish, shellfish, wheat and soy.

    *  Food allergies can occur at any age, not just during childhood. Even if you’ve eaten a food before without problems, you can become allergic to it later.

    *  If you have a parent with allergies, asthma, or eczema, you are more likely to have food allergies.

    *  Kids with food allergies are up to 4 times more likely to have asthma and other allergies, such as hay fever.

    *  Allergies to fish, shellfish, peanuts, and tree nuts tend to last a person’s entire life. Dairy, egg, and soy allergies are sometimes outgrown.

    *  There is no cure for allergies: the allergic food must be avoided.

    A recent analysis in the Journal of the American Medical Association shows that introducing some allergenic foods to a baby earlier in life could lower the risk of food allergies. Talk to your pediatrician before giving your child new foods, especially if allergies run in the family.

    Severe allergic reactions: WHAT TO DO

    Anaphylaxis is a severe allergic reaction that can be deadly. Symptoms include facial or lip swelling, paleness, weakness, difficulty breathing, vomiting and fainting. If someone is having anaphylaxis, it’s important to:

    *  Ask if the person has epinephrine (EpiPen or another injector) and see if they need help injecting it. It is usually injected into a person’s thigh. This should be done quickly.

    *  Call 911 immediately.

    *  Even if the person starts to feel better, he or she should still go to the hospital and seek medical care. The epinephrine delays the reaction, but the allergy must still be treated by a doctor right away.

    © American Institute for Preventive Medicine

  • The Salty 6: Hidden Sources Of Salt

    HEALTHY EATING

    Image of a bowl of soup.

    Salt, or sodium, can affect your risk of heart disease and high blood pressure. Many Americans already eat much more than the daily recommended amount of salt. Even if you skip the salt shaker, many foods already have high amounts of salt in them. In fact, more than 75 percent of the salt we consume is already in our foods. It’s not coming from the salt shaker! Be aware of these “salty 6” and start eating less of these foods:

    1. Breads and rolls

    When eaten several times a day, these foods add up to a lot of sodium. Most bread has 100 to 200 mg of sodium per slice. Check labels for lower-sodium varieties.

    2. Pizza

    The cheese, crust and tomato sauce used for pizza often contain a high amount of sodium. Add pepperoni and sausage and you’ve got a sodium explosion. Ask for less cheese and sauce, skip the meat toppings, and add more veggies. Pair it with steamed vegetables, a salad or fruit to help fill you up.

    3. Sandwiches

    Restaurant burgers, hot dogs and sandwiches may contain all of your salt allowance for the day. Make burgers at home without salt or ask for a lower-sodium option when eating out (e.g., roasted chicken sandwich). You can also share the sandwich with a friend and fill up on a fresh salad.

    4. Lunch meat or cold cuts

    Six thin slices of deli meat may contain half of your entire day’s worth of salt. Look for lower-sodium lunch meats or skip the deli meats altogether. Instead, try hummus, sautéed vegetables, tuna without salt or eggs as other tasty sandwich options.

    5. Soup

    Canned or pre-packaged soups may have almost an entire day’s worth of salt in one serving. Make homemade soup, if possible, or check labels to find lower-sodium versions. Remember, your taste buds will become more sensitive to less sodium over time.

    6. Burritos and tacos

    Toppings and fillings are often loaded with sodium. For a healthier version, choose burritos and tacos that are veggie-friendly and have less meat and cheese.

    Replace these salty foods with fruits, vegetables, whole grains, lean fresh meat and dairy. And, when you season your foods, choose a salt-free herb blend that adds flavor without any sodium.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • The Scoop On Shoveling

    WELL-BEING

    Image of man shoveling snow.

    Push the snow, dress in layers, and warm up first are sensible rules for shoveling snow. Here are some guidelines you may not know:

    *  Avoid caffeine or nicotine before shoveling, especially if you have a history of or are at high risk for a heart attack. These stimulants may increase your heart rate and cause your blood vessels to constrict, which places extra stress on the heart. If you have a heart condition, respiratory issues, or back problems, check with your doctor before doing any shoveling.

    *  Drink plenty of water to avoid dehydration.

    *  Try to shovel fresh snow, before it becomes packed or refrozen. It may be helpful to shovel a few times during a snowfall rather than waiting until the storm ends when the snow is deeper and heavier.

    *  Switch hands periodically and alternate the side to which you are throwing snow to more evenly distribute the work load and repetitive muscle use.

    *  Use a sturdy snow shovel that has open ends to allow you to easily toss the snow off to the side.

    *  Pace yourself. Be sure to take frequent breaks to rest and avoid overexertion. Exhaustion can make you more susceptible to injury, hypothermia, and frostbite.

    Most important:

    If you begin to experience any pain in your chest, arm or neck, shortness of breath or profuse sweating, stop shoveling immediately and seek emergency medical attention.

    [Source: Kessler Institute]

    © American Institute for Preventive Medicine

  • The Skinny Ontransfat

    HEALTHY EATING

    Image of pencil erasing the words "Trans Fats".

    Saturated or unsaturated? Mono or poly? Good or bad?

    The FDA has taken action to phase out the remaining trans fat in the nation’s food supply.

    Unlike mono and poly unsaturated fats, which are liquid at room temperature, or saturated fats, which occur naturally in animal products such as butter and meat, trans fat is manmade by adding a hydrogen atom to oil and changing its molecular structure.

    Crisco may have been the original product for trans fat-a cheap way to add fat to foods and make them shelf-stable. Now, it can be found in everything from donuts to prepackaged cookie dough to boxed macaroni and cheese to microwave popcorn.

    “If it’s easy to make and it’s a convenience food, it may have some trans fat in it,” according to experts at Penn State Hershey Medical Center.

    Research has shown that trans fat increases bad cholesterol (LDL) levels and lowers levels of the good cholesterol (HDL) in the body. That can lead to a number of problems, such as hardening of the arteries, heart attack, heart disease, and stroke.

    The FDA’s action will remove trans fat from a category of foods known as “Generally Recognized As Safe” and place it in the category of food additive, which could open manufacturers up to liabilities if they don’t find an alternative.

    © American Institute for Preventive Medicine

  • The “Truth” About Tv Drug Ads

    MEDICAL NEWS

    Image of "As Seen On TV" logo.

    Be wary when watching those ads for drugs on TV because 6 out of 10 claims could potentially mislead you, say researchers in an article in the Journal of General Internal Medicine.

    False claims are illegal, but some claims were misleading, left out important information, exaggerated facts, provided opinions, or made meaningless links with lifestyle, the researchers found in reviewing TV drug commercials. Their findings also included problems with ads for over-the-counter drugs as well as prescription medication.

    Don’t believe everything you see on TV, and when it comes to making medication decisions, your doctor and pharmacist are your best sources.

    © American Institute for Preventive Medicine

  • Thinking About A New Job?

    WORK LIFE

    Concept image of women writing a career outline.

    Boredom. Anxiety. Restlessness. If these terms describe your feelings at work, don’t be afraid to make a change, said Amy Gregor, coordinator of career services at Indiana University.

    “Career change is a natural life progression. Most studies show that the average job seeker will change careers-not just jobs-several times over the course of his or her lifetime,” she said.

    But before you turn in your resignation, take some time to carefully assess the situation. It is very difficult to find satisfaction if you don’t know what you need. Gregor offers the following suggestions:

    *  Take a hard look. Start with a self-assessment of likes and dislikes about your current position. Are there certain aspects that you do enjoy? Get specific about your list of grievances. Are the hours too long? Are you bored? Is the pay too low? Do you wish you had a healthier balance between work and family life? You might find that some of the negatives can be addressed within your current position. “It is possible that your boss has no idea you are unhappy and would be perfectly willing to change things if you propose a new plan,”  Gregor said.

    *  Bad habits? Certain habits tend to make people unhappy at their jobs regardless of the circumstances. “If you never take a lunch, have poor time management skills, and never use your vacation time, most people will burn out. If you bring that approach to another job or career you may continue to have the same levels of dissatisfaction,” she said.

    *  Don’t put it off. Once you’re certain you need to leave, start taking steps to transition as soon as possible, Gregor said. “Don’t wait until you are at the point where you are so frustrated you’re willing to burn bridges,” she said.

    *  Rediscover your passion. Think of times when you felt most successful. Ask yourself what you really love to do. What do you do for fun? Answering these questions can help you get a sense of what career path to pursue.

    *  Still not sure? “If you’ve analyzed your likes and dislikes, but you’re still not sure what career path to take, consider taking a career assessment. The key is investing in the time to rediscover yourself, and using your self-assessment to steer your new career search,” Gregor said.

    *  Network. Don’t just dive into the help wanted ads. Test the waters by talking with people who work in various career fields. Talk about your dreams. “During this time it may be helpful to talk about your plan with the people you trust most, such as your family, friends, alumni contacts, pastor, trusted counselor, financial advisors, and maybe even your doctor,” Gregor said. “It will be important to gain support during any times of transition.”

    © American Institute for Preventive Medicine

  • Thinking About Changing

    WELL-BEING

    Image of young man working at a warehouse.

    Do you want to lose weight, quit smoking, eat healthier, get fit, manage stress, drink less alcohol? First, ask yourself:  Are you ready to change?

    Meg Baker, director of Employee Wellness at the University of Alabama at Birmingham, says while the focus on self-improvement is good, you must be ready to make a change in order to actually do so. To help prepare for any lifestyle change, Baker offers some tips:

    *  Develop small, short-term goals that will fit into your schedule. Make them realistic.

    *  Consider the benefits and reasons for the change.

    *  Talk to a family member, friend, or coworker about goals. Sharing your goals with others will increase the likelihood of your staying committed to a new gym regimen or stop smoking plan, and they may want to join you.

    “If the new behavior has lost its luster, switch things up,” Baker said. “Variety is the key to life and can keep you from getting burned out. Spice things up by changing your normal exercise routine, finding new healthy recipes online, or joining a new exercise class.”

    © American Institute for Preventive Medicine

  • Thinking About Getting Pregnant?

    WELL-BEING

    Image of couple looking at the results of a pregnancy test.

    A healthy pregnancy starts with these steps, according to the CDC:

    *  Take a vitamin with 400 micrograms (mcg) folic acid every day. Read the label.

    *  Avoid alcohol, tobacco, and street drugs.

    *  Keep hands clean by washing them often with soap and water to prevent infections.

    *  See a health care professional regularly. Talk about any medical problems (such as obesity, diabetes, seizures) and medicine use (both prescription and over-the-counter).

    *  Ask about avoiding any substances at work or at home that might be harmful to a developing baby.

    *  Eat a healthy, balanced diet.

    *  Avoid unpasteurized (raw) milk and foods made from it.

    *  Avoid eating raw or undercooked meat.

    *  While pregnant, get early prenatal care and go to every appointment.

    © American Institute for Preventive Medicine

  • Ticked Off

    MEDICAL NEWS

    Close up image of a tick being removed from a person's skin.

    Act fast to lower your risk for problems related to Lyme disease caused by tick bites, urges Time for Lyme, Inc.

    Have I been bitten? Lyme disease can only be transmitted from a bite by an infected deer tick, not from another person or animal, although pets commonly bring ticks into the home. All family members and pets should be inspected immediately and carefully after exposure to tick environments. You’ve been bitten if you find a tick attached to the skin. The longer it has been attached, the greater the risk of disease.

    How should I remove the tick? The proper way to remove a tick is with a set of fine-point tweezers. Do not attempt to burn the tick or use your fingers or soap or any other substance on it, as these may irritate the tick and cause it to inject bodily fluids into the wound.

    Using fine-point tweezers, grasp the tick as close to the skin surface as possible, near the head of the tick. Pull backward gently but firmly, using an even, steady pressure. Do not jerk or twist. Do not squeeze, crush, or puncture the body of the tick, as this may cause transmission of infection-causing organisms. If any mouth parts of the tick remain in the skin, leave them alone; they will come out naturally.

    If the tick is found crawling, a good way to remove it is by using a piece of tape: stick the tape to the tick and then suffocate it by sealing it into the tape. Otherwise, you can dispose of it in alcohol or flush it down the toilet. After removing the tick, wash your skin and hands thoroughly with soap and water.

    Monitor any bite site for redness that might mean a rash of Lyme disease. A bull’s-eye pattern might develop. Other typical symptoms that may develop within a few days of being bitten include headache, stiff neck, swollen glands, fatigue, dizziness, and pains that come and go.

    See your doctor if you have symptoms or concerns. Early Lyme disease is treated with antibiotics. For more information, go towww.LymeResearchAlliance.org.

    © American Institute for Preventive Medicine