FAMILY LIFE
Give presents that promote a healthy lifestyle. Keep health in mind when making your list and checking it twice.
Ask for or give “Gift of Time Coupons” for shoveling snow, cooking a healthy meal, cleaning the house, and doing other active household chores throughout the year.
© American Institute for Preventive Medicine
HEALTHY EATING
Low-fat diets and low-fat foods have been around for years. But should we really be avoiding fat for better health?
The answer isn’t simple. Although quantity of fat does matter, quality is also very important. Your body needs some fat to function and stay healthy. So, eating the right kinds of fats can have health benefits.
The different kinds of fats
The American Heart Association recommends no more than 35 percent of your total calories from fats. And most, if not all, should be from healthy sources.
*Saturated fatcomes mostly from animal products, such as meat and full-fat dairy. Saturated fat may raise cholesterol. So limit it to 6 percent of your total daily calories.
*Trans fatsare found in some processed foods. If the ingredients list partially hydrogenated oil, the food contains trans fats. These fats raise “bad” LDL cholesterol and lower your “good” HDL cholesterol. Avoid trans fats as often as possible.
*Monounsaturated and polyunsaturated fatsare healthy fats that can improve cholesterol and decrease the risk of heart disease. They should be used in place of saturated fats and trans fats.
What to eat for healthy fats
These foods contain healthy fats. But, stay within your calorie limits to avoid weight gain.
Omega-3 is a polyunsaturated fat that is considered heart healthy. Good sources of omega-3 include:
* Fatty fish, such as salmon, albacore tuna and sardines – Enjoy fish up to twice per week.
* Canola oil – Use canola in place of butter, margarine or other cooking oils.
* Eggs – Some companies feed their chickens a diet high in omega-3s, which leads to more of this fat in the eggs. Check for omega-3 content on the label.
* Walnuts – Try walnuts in breads and on salads.
* Flaxseeds – Look for ground (not whole) flaxseeds and add them to cereal, yogurt and smoothies.
Monounsaturated fats can be a healthy addition to your diet, especially if you eliminate saturated and trans fats. Foods that have monounsaturated fats include:
* Nuts – Because nuts are high in calories, keep portion sizes small. Love peanut butter? Avoid those with added sugar, salt or hydrogenated oil.
* Avocados – Use them in dips, smoothies, salads, sandwiches and pasta.
* Olive oil – Use it in salad dressings and stir frys and as a dip for whole grain bread.
Food labels will tell you what the saturated and trans fat content is, so check this before you buy.
Sources: American Heart Association, Academy of Nutrition and Dietetics
© American Institute for Preventive Medicine
WELL-BEING
You check your smartphone 100 times a day, or spend 2 or more hours every day on a digital device, says The Vision Council. The result: digital eye strain.
Digital eye strain-experienced by a majority of American adults-is characterized as temporary physical discomfort such as redness, irritation or dry eyes, blurred vision, eye fatigue, back and neck pain, and headaches.
Several environmental factors can contribute to the condition, including the size of the text on screens, time spent at devices, posture, computer setup, existing vision issues, and the blue light emitted from digital screens and lighting.
Relieve digital eye strain this way:
* Remember the 20/20/20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.
* Build an optimal workspace to lessen stressors-this includes adjusting lighting, computer screen height, and your posture.
* Increase the text size on your devices to better define the content on your screen.
* Visit an eye care provider to learn more about computer eyewear and lens options that can help reduce symptoms of digital eye strain and improve vision
© American Institute for Preventive Medicine
SELF-CARE CORNER
Every year, thousands of Americans die waiting for a lifesaving organ transplant because there just aren’t enough organ donors. What do you know about donating organs? The Organ Transplantation experts at New York-Presbyterian Hospital give some facts:
* Very few medical conditions disqualify you from donating organs and tissues. It may turn out that while certain organs are not suitable for transplant, other organs and tissues are fine.
* It is possible to donate to someone who is not a relative and to someone from another racial or ethnic group. But transplant success rates increase when organs are matched between members of the same ethnic background.
* There are no costs directly related to donation.
* Although it is important to join a donor registry and indicate that you are an organ donor on your driver’s license, it is equally important to make your family, friends, and doctors aware of your wishes.
* The organ transplant waiting list is blind to wealth and celebrity status. People receive organs based on the severity of the illness, time spent on the waiting list, and blood type.
* For more information, go to the United Network of Organ Sharing (www.unos.org).
© American Institute for Preventive Medicine
SUCCESS OVER STRESS
You may have heard of post-traumatic stress disorder, or PTSD, which happens when someone experiences a traumatic event. Many Veterans of the military, soldiers, prisoners of war, and victims of war experience PTSD. But, even those not involved with the military or war can experience PTSD. It can also be caused by:
* Rape, abuse, violent crimes or domestic violence
* Car accidents
* Natural disasters, such as a fire, earthquake or tornado
* Terrorist attacks
* Bullying
* A life-threatening illness, such as cancer
* Loss of a loved one
* Working in dangerous situations, which may include police officers or firefighters
PTSD may happen right after the traumatic event, or it can appear months or years later. Symptoms may include:
* Feeling angry or becoming violent
* Nightmares, flashbacks and/or hallucinations
* Forgetting parts of the traumatic event
* Feeling anxious or jumpy
* Sleep problems
* Avoiding people, places or things that remind the person of the traumatic event
People who have PTSD are often depressed. In some cases, PTSD can lead to abuse of drugs or alcohol. It’s important to see a doctor if you think you may have PTSD. Proper treatment can help a person manage their symptoms. Though PTSD cannot be cured, many people can feel better and lead happier, more productive lives with help from their health care team.
Kids & PTSD
Children can experience PTSD after a traumatic event, just like adults. But, the symptoms may be different than those seen in adults. A child with PTSD may:
* Act confused, agitated, afraid, helpless or angry
* Block the event by avoiding people and places that remind them of the event
* Act depressed, withdrawn or detached from others
* Act out or talk about scary events, especially at playtime
* Become violent and/or prone to extreme temper tantrums
* Be unable to talk
* Be afraid to be left alone
* Have frequent nightmares
If your child has experienced a traumatic event, it’s important to get them medical help as soon as possible. With prompt treatment that usually includes therapy, many children can heal from PTSD and go on to live normal lives.
© American Institute for Preventive Medicine
HEALTHY EATING
Even if you know you need to eat smaller portions, that’s only part of the battle. You’ll need to learn how to recognize serving sizes of foods so you can put the right amount on your plate each day. Here’s a list of food group servings to help:
Vegetables
Fresh, frozen or canned: 5 servings per day
Leafy greens: 1 cup
Cut-up vegetables: ½ cup
Cooked beans or peas: ½ cup
100% vegetable juice: ¼ cup
Fruits
Fresh, frozen, canned, or dried: 4 servings per day
Whole fruit: 1 medium fruit
Cut-up fruit: ½ cup
100% fruit juice: ¼ cup
Dried fruit: ¼ cup
Grains
6 servings per day
Bread: 1 slice (a 2-slice sandwich is 2 servings of grains)
Pasta or rice uncooked: 1 oz (⅛ cup)
Cooked rice, pasta, or cereal: ½ cup
Popcorn: 1 oz. (⅛ cup) uncooked
At least half should be whole grain and high in fiber.
Dairy
(or non-dairy milks with added calcium and vitamin D): 3 servings per day
1 cup milk or yogurt
1.5 oz. cheese (size varies depending on the type of cheese)
Meat & poultry
8 to 9 servings per week
3 oz. cooked meat or poultry, about the size of a deck of cards
1 egg or 2 egg whites
Choose lean meats with skin and fat removed.
Nuts, seeds, beans & legumes
5 servings per week
Nut butter: 1 Tbsp.
Nuts or seeds: 2 Tbsp.
Seafood/fish
2-3 servings a week
3 oz. cooked seafood, about the size of a checkbook
Choose fish that provides omega-3 fatty acids. Pregnant women should ask their doctors about safe types of fish to eat.
Fats & oils
3 servings per day
Vegetable oil, margarine, dressing: 1 Tbsp.
To help with portion sizes, you may wish to find out how many calories you should be eating. Use the National Institutes of Health Body Weight Planner atwww.supertracker.usda.gov. Keep this number in mind as you eat throughout the day.
Source: American Heart Association
© American Institute for Preventive Medicine
MEDICAL NEWS
Antibiotic resistance happens when bacteria change in a way that the antibiotics that used to treat them are less effective or not effective at all. As a result, stronger, more expensive antibiotics are needed to kill the same bacteria. People who develop antibiotic-resistant infections are more likely to need treatment in a hospital and are at increased risk for death. Using antibiotics the wrong way contributes to the rise in antibiotic-resistant infections.
How do I use antibiotics the right way?
Antibiotics treat infections caused by bacteria, not viruses. Do not ask for antibiotics for symptoms of colds and flu. These illnesses are caused by viruses. Often, antibiotics are not needed for ear infections, sore throats, and sinus infections because these can be viral infections, too.
If your doctor does prescribe an antibiotic, take it as prescribed. Do not skip doses. Take the entire course to make sure that no pesky bacteria linger because this can lead to a more serious infection.
Source: Association for Professionals in Infection Control and Epidemiology. Read more at www.cdc.gov/getsmart.
© American Institute for Preventive Medicine
FAMILY LIFE
Marriage and relationships take lots of work. When a couple has a problem, they may wonder whether marriage therapy or couples counseling could help.
Counseling usually includes talk therapy. This means you talk to a professional counselor about your issues. But, therapy isn’t just about talking. Your counselor may help one or both partners address mental health problems that can interfere with the relationship. For example, issues such as depression or anxiety may need treatment. This can go hand-in-hand with the couples counseling.
When a couple goes to counseling, they can get “tools” to use in daily life that help them with their communications. For instance, therapy can give you new ways to look at challenges or problems. This can help you address issues before they become too big to handle. You may also learn ways to talk to each other so you can work out arguments in positive and constructive ways.
However, if the marriage involves physical or emotional abuse, couples counseling is not going to be the answer. Instead, the person who is abusing their partner should seek treatment for their problems. The victim of abuse should speak privately with their doctor about how they can get away from the abuse.
Help for resolving arguments
If you need to talk something out with your spouse, try these tips:
* Listen first. Rather than tell your side, calmly listen to what your partner has to say. When he or she is done, then take your turn to speak.
* Don’t interrupt, and don’t yell.
* Be honest, but don’t insult. Talk about the behavior or incident that upset you. For instance: “When you did X, I felt like you didn’t care about my feelings.” Avoid name-calling.
Sources: American Academy of Family Physicians, National Domestic Violence Hotline
© American Institute for Preventive Medicine
MEDICAL NEWS
Headaches are one of the most common health complaints.
About 95% of headaches are primary headaches, meaning they are not caused by some other medical condition. Most people can relieve headache pain by making lifestyle changes, learning how to relax, and taking pain relievers. Your doctor may have more suggestions.
Here are the 3 main types of headaches, according to the National Institutes of Health:
*Tension headachescan be treated with over-the-counter pain relievers. Stress management, relaxation exercises, or a hot shower may also help.
*Migraine headachescan be treated with over-the-counter or prescription drugs. Migraines often happen again and again but may be prevented with prescription drugs. Avoid food and drinks that can trigger migraines, such as caffeine, alcohol, and processed meats. Relaxation practices may reduce the number and severity.
*Cluster headachescan be treated or prevented with prescription drugs. Nasal sprays that numb the nose and nostrils may help. Doctors also recommend avoiding alcohol.
© American Institute for Preventive Medicine
FAMILY LIFE
Seniors fear moving into a nursing home and losing their independence more than death, according to a new research study, Aging in Place in America, commissioned by Clarity and The EAR Foundation.
The study looked at the attitudes and anxieties of the nation’s elderly. The children of seniors also fear for their parents, with particular concern about their emotional and physical well-being should they have to enter a nursing home.
One of the most significant findings of the study is that, when asked what they fear most, seniors rated loss of independence (26%) and moving out of their homes into a nursing home (13%) as their greatest fears. These two possibilities are a much higher concern than death, which was the greatest fear for only 3% of seniors surveyed.
Other key findings include these:
* Most seniors want to age in place. That means they want to grow older without having to move from their homes. More than half are concerned about their ability to do so.
* Seniors cited three primary concerns that could jeopardize their ability to live independently: health problems, memory problems and inability to drive or get around.
* Many seniors said they are open to or would like to use new technologies that enable independence. More than half would consider the use of technology in their homes-specifically, sensors-to monitor their health and safety.
* Most Baby Boomers fear their parents will be mistreated in a nursing home and fear they will be sad. Almost two-thirds of Boomers provide some kind of help or support for their aging parents.
“These findings tell us that, above all else, older Americans value their ability to live independently,” said Peter Bell, president of National Aging in Place Council. “As a society, we must find ways to help our parents and grandparents live their latter years at home.”
© American Institute for Preventive Medicine