HealthyLife Articles

Author: AIPM

  • What Really Are Antioxidants?

    HEALTHY EATING

    Image of different sources of antioxidants.

    Antioxidants play an important role in overall health. They are natural compounds found in some foods that help neutralize free radicals in our bodies.

    Free radicals are substances that occur naturally in our bodies but attack the fats, protein, and the DNA in our cells, which can cause different types of diseases and accelerate the aging process, according to Claudia Fajardo-Lira, professor of food science and nutrition at California State University-Northridge.

    The best antioxidant sources are fruits and vegetables, as well as products derived from plants. Some good choices include blueberries, raspberries, apples, broccoli, cabbage, spinach, eggplant, and legumes like red kidney beans or black beans.

    They’re also found in green tea, black tea, red wine, and dark chocolate. Usually, the presence of color indicates there is a specific antioxidant in that food.

    The keyword here is variety. Try to get as many fruits and vegetables with different colors when you plan your meals and go to the grocery store. An array of color in your diet will give you the widest range of helpful antioxidants.

    Antioxidants added to foods are as effective as those that occur naturally. Vitamins such as C, A, and E can be added to foods-and they often are, such as in orange juice.

    It’s important not to overdo it on vitamin supplements because there can be too much of a good thing. With food alone, it would be extremely difficult to consume too many antioxidants.

    The MyPlate tool based on the Dietary Guidelines for Americans recommends that you make half your plate fruits and vegetables. If you aim to do that at most meals, you can be sure to get the antioxidants you need, recommends the Institute of Food Technologists.

    © American Institute for Preventive Medicine

  • What To Do Whenkids Say No

    FAMILY LIFE

    Image of little girl sitting in a time out.

    When a child says no to a request, sits and does nothing when expected to do something, and continues a behavior that the child has been asked to stop, that’s defiance, according to Dr. Daniel Waschbusch of the Pennsylvania Psychiatric Institute and professor, Penn State College of Medicine. Here are some strategies for dealing with defiance:

    *  Address the issue before it gets worse.

    *  Establish rules. Have house rules that are very clear about the things that are most likely to lead to conflicts or to noncompliance. Kids will know that’s the rule and that battle won’t have to be fought over and over again.

    *  Give clear commands. Rather than saying “Would you mind going up to your room and picking up your toys sometime?” say “Go to your room and pick up your toys right now.” Be clear and concise, and give a specific time frame.

    *  Give instruction when you’re sure you have their attention. Don’t give an instruction while the child is playing video games. Chances are they’re going to be attending to the video game and not to you.

    *  Give them warning. It’s better to warn a child in advance that they are going to bed soon rather than waiting and telling them it’s time to go right now. Any warning can make a big difference.

    *  Reward the positive.

    *  Have a game plan. Prevent a situation from escalating by preparing strategies in advance. Doing this removes thinking on the spot and relying on emotions. Avoid intensifying a conflict by having your playbook ready.

    *  Think long term. Think about it as an ongoing process. Keep at it. Improvements will be seen over time but don’t expect everything to get better by a certain date. Behavior doesn’t change overnight. And remember, sometimes it gets worse before it gets better.

    © American Institute for Preventive Medicine

  • What To Do With Holiday Leftovers

    HEALTHY EATING

    Image of a turkey wrap.

    Make a game plan for leftovers to avoid overeating, say experts from The University of Texas MD Anderson Cancer Center. You can turn holiday leftovers into new healthy dishes by reusing the following foods:

    White turkey meat

    *  Whip up your favorite chili recipe, but use turkey instead of ground beef.

    *  Wrap turkey, spinach leaves, and 2 tablespoons of cranberry sauce in a whole wheat tortilla.

    Mashed potatoes

    *  Mix in a healthy helping of cooked vegetables for a new twist on this side dish. Try cauliflower, broccoli, green beans, or carrots.

    Sweet potatoes

    *  Make a protein-packed sandwich spread or veggie dip by pureeing one-half cup sweet potatoes with one-half cup chickpeas. Eat only 1 or 2 tablespoons at a time.

    © American Institute for Preventive Medicine

  • What To Know About Whooping Cough

    SELF-CARE CORNER

    Image of man coughing.

    Pertussis, or whooping cough, is more than just an annoying cough. It is a serious and highly contagious disease. The coughing is so severe it causes those affected to gasp for air in between coughs, which make a “whooping” sound that can last for weeks or months. The cough may cause a person to stop breathing temporarily, turn blue, and even vomit. Many people are unable to eat or sleep due to the severe coughing spells. It can lead to complications, such as pneumonia, cracked ribs, and seizures. It can also be life-threatening.

    Whooping cough is on the rise in the U.S. Here’s what you should know to protect yourself and those around you.

    You can spread it before you even know you have it.

    Whooping cough may feel like you have a cold at first. This stage lasts one to two weeks. It often includes a runny nose, sneezing, low-grade fever, and a mild cough. Unfortunately, many people don’t realize they have whooping cough during this stage and can spread it to others.

    Infants under 6 months of age are the most likely to die from pertussis.

    Babies are given whooping cough vaccine at two, four and six months of age. Until they have had all these vaccines, they are more likely to catch whooping cough. The Immunization Action Coalition says babies under six months of age are the most vulnerable because they don’t yet have strong immunity to protect against it.

    Adults are the most likely to pass the infection to young infants.

    The National Foundation for Infectious Diseases (NFID) says adults are the most common source of whooping cough infection in babies.

    Even if you already had a whooping cough vaccine, you might need another one.

    Vaccines aren’t just for babies and kids. Recommendations for whooping cough vaccination have changed in recent years.

    The NFID says the following adults should be vaccinated:

    *  All adults age 19 and older need a whooping cough booster. This is called a Tdap vaccine. It also protects against tetanus and diphtheria.

    *  Pregnant women need a Tdap vaccine during the third trimester (between 27 and 36 weeks of every pregnancy).

    *  Adults of any age who may be in close contact with babies younger than 1 year of age should get a Tdap vaccine. It should be given at least two weeks before being around the baby, if possible.

    *  Health care employees in hospitals and health centers should get the Tdap.

    *  After getting the Tdap vaccine, all other adults should get the Td (tetanus and diphtheria) booster every 10 years.

    © American Institute for Preventive Medicine

  • What’s America’s Favorite Vegetable?

    HEALTHY EATING

    Image of tomatos.

    The potato (sadly in the form of French fries) is number one. But when you look at non-starchy veggies, the tomato comes out on top.

    Eating canned tomatoes provides the greatest source of antioxidants to Americans’ diets-more than any other non-starchy vegetable. People who eat diets rich in fruits and vegetables tend to have a decreased risk of cancer and heart disease, report researchers from the Academy of Nutrition and Dietetics.

    Experts have not identified exactly what it is about fruits and vegetables that confer the health benefits, but it is known that fruits and vegetables contribute antioxidants to the diet. Tomatoes are a good option for those who want to increase their intake of antioxidants.

    Canned tomatoes (used in spaghetti sauce and chili, for example) are available year round providing a convenient and cost-effective way to increase antioxidant intake during any season.

    © American Institute for Preventive Medicine

  • What’s Parked In Your Garage?

    WELL-BEING

    Image of items stored in a garage, such as a ladder.

    Gasoline and other poison hazards may be stored unsafely in your garage. The Home Safety Council and the American Association of Poison Control Centers promote safe practices around hazardous products in the garage and storage areas:

    *  In homes with young children, see that child-resistant caps are on all dangerous products. These include charcoal lighter fluid, paint thinner, antifreeze, and turpentine. Store the products out of sight and reach-or better yet, locked up.

    *  Store only a small amount of gasoline and always in an approved container designed and labeled for gasoline. Never bring gasoline indoors.

    *  Keep all products in original containers with original labels.

    *  Never transfer dangerous products to glass jars, soft drink bottles, or other containers.  Harmful products could look like common drinks and be taken by mistake. Also, containers may leak or break. It is easy to forget what product was placed in which container.

    *  Use a siphon hose if you must transfer gasoline. Never try to siphon gasoline or other fuels by mouth.

    Every Poison Control Center in the country can be reached by calling the nationwide hotline at (800) 222-1222. Post the hotline near home phones and on your cell phone.

    © American Institute for Preventive Medicine

  • What’s Waking You Up?

    WELL-BEING

    Image of older man sitting up in bed.

    Dr. Michael Huckabee, professor at the University of Nebraska Medical Center, offers 3 not-so-well-known possible causes:

    Night cramps

    A sudden, intense pain in the calf from a muscle spasm can awake you from a dead sleep. Night cramps may occur once a year or less often, but some people have several a night.

    Dehydration, electrolyte imbalance, nerve or muscle disorders and medication side effects can cause night cramps. So can working the muscles hard earlier in the day. If you can find out the cause, treatment might be as simple as drinking plenty of water or stretching your legs before you go to bed. If leg cramps disturb your sleep often, visit your doctor for help.

    Restless legs

    Do you get a powerful urge to move your legs? Do they feel uncomfortable when you sit or lie down? They may also have a creeping, crawling, tingling, or burning sensation. These can be symptoms of restless leg syndrome (RLS).

    Sometimes, RLS is due to a health condition, such as anemia or to a side effect of some medications. In most cases, though, there is no known cause and it tends to run in families. Daytime exercise, relaxation techniques and other lifestyle changes can help. See your doctor for proper diagnosis and treatment.

    Sleep paralysis

    While fading off to sleep or waking up, you may experience a complete paralysis, unable to move or speak. You could also have a vivid nightmare or hallucination when your consciousness is drifting  between sleep and waking.

    The exact cause of sleep paralysis is unknown but it may be related to an imbalance or overlapping of the stages of sleep. Stress, erratic sleep schedules and some medications may also be factors, and there is likely a genetic component. Despite how frightening it is, there are no serious health problems with sleep paralysis. A variety of treatments, from simple home exercises to prescription medications, have been shown to be effective.

    © American Institute for Preventive Medicine

  • When Allergies Get Real Serious

    MEDICAL NEWS

    Image of candy bar with warning "Not suitable for Nut allergy sufferers."

    A severe allergic reaction can be life threatening. It’s called anaphylaxis. The symptoms begin within minutes of eating a trigger food or after a bee sting or touching poison ivy. Some drugs can cause these serious reactions too. The Asthma and Allergy Foundation of America offers this safety advice:

    *  Know the symptoms: flushed skin, rash, tissue swelling, stuffy nose, sweating, panting, nausea, stomach cramps, rapid pulse, wheezing, convulsions, or fainting.

    *  Know what you’re allergic to: check food labels and ingredients. Ask at restaurants if you’re unsure if a menu item contains something you’re allergic to. Skin or blood tests done by a specialist can confirm that you’re sensitive to certain substances that can cause a severe reaction.

    *  Carry an auto-injectable epinephrine device that allows you to use a rescue medication until emergency help arrives.

    *  Wear a medical alert bracelet to let others know of your allergy.

    *  Anaphylaxis is a 9-1-1 medical emergency.

    © American Institute for Preventive Medicine