HealthyLife Articles

Author: AIPM

  • Warning Sign For Fragile Bones

    MEDICAL NEWS

    Image of older women with a broken arm.

    A broken wrist is a warning sign, according to the International Osteoporosis Foundation. If you’re an adult age 50 or over and have broken your wrist, get tested for osteoporosis, they urge.

    Osteoporosis is a chronic “silent” disease that causes bones to weaken and become more fragile and breakable. At age 50, up to 1 in 2 women and 1 in 5 men will go on to suffer a brittleness fracture in their lifetimes. Fractures can result in pain, disability, loss of quality of life and independence, or even early death.

    Consider these facts from the IOF:

    *  A first fracture doubles the risk for future fractures.

    *  One in 4 women who suffer a vertebral (spinal) fracture will experience another fracture within one year.

    *  50% of all hip fractures come from 16% of the postmenopausal women with a history of fracture, including wrist fractures.

    *  Despite the fact that a first fracture is a clear warning sign, only 2 in 10 patients with initial bone breaks get a follow-up test for osteoporosis or risk of falls.

    *  Osteoporosis can be treated and bones can become stronger.

    © American Institute for Preventive Medicine

  • Wash And Eat

    HEALTHY EATING

    Image of man holding a bowl of fruit.

    Pesticides are compounds that help to protect crops from devastating pests and weeds. Whether conventional or organic, farmers safely and carefully use pesticides as necessary to control insects, weeds, and fungus (organic farming does permit the use of certain pesticides), says the International Food Information Council.

    Pesticide residues are tiny amounts of chemicals that may remain on food from their application to crops while being grown on the farm. Some crops are less susceptible to pesticide residues, such as those with a husk (corn), shell (peanuts), or skin (bananas). However, even those without an outer layer are safe to eat, and simply washing raw fruits and vegetables before eating them removes most traces of pesticide residues.

    © American Institute for Preventive Medicine

  • Wash Away The 5 Most Common Handwashing Myths

    WELL-BEING

    Image of hands being washed with water and soup.

    Think you know how to wash your hands? Think again. A 2013 study in the Journal of Environmental Health showed that only 5% of people properly wash their hands on a daily basis. Cintas Corporation and Henry the Hand Foundation have teamed up to dispel the  5 most common handwashing myths.

    Keeping hands clean is one of the most important ways to avoid getting sick and spreading germs. Researchers at the NIH found that people touch their faces on average 3.6 times per hour. So handwashing is the answer. Test your knowledge about the best way to clean your hands.

    1. It doesn’t matter how long I wash my hands as long as I use soap – FALSE

    The next time you’re in the restroom and washing your hands, think of the chorus of your favorite song. Studies show that you should scrub your hands with soap for a minimum of 15-30 seconds in order to effectively remove germs.

    2. Hand sanitizers can replace washing your hands with soap and water – FALSE

    Washing hands with soap and water is the best and most effective way to reduce the number of microbes and germs on hands. Although alcohol-based (at least 60%) hand sanitizers can quickly reduce the number of germs on hands in some situations, they are not as effective as soap and water when it comes to removing and inactivating dangerous gastrointestinal illness-causing germs.

    3. The hotter the water you use for handwashing, the better – FALSE

    Studies show that water temperature does not affect germ removal. In fact, there is no research to prove that higher temperatures improve handwashing at all. Hotter water can also dry out skin, which leaves your skin more susceptible to germs and can make handwashing painful. It is best to wash your hands with the temperature that you find comfortable.

    4. You don’t have to dry your hands after washing them – FALSE

    Studies show that germs can be more easily transferred to and from wet hands, which is why drying hands is essential to staving off bacteria after handwashing.

    5. Hand dryers are more hygienic than paper towels – FALSE

    Researchers found that paper towels are superior to air dryers and can help remove bacteria, unlike air dryers, which can increase bacteria counts. Because air dryers have been shown to spread bacteria between 3 and 6 feet from the device, paper towels are also far less likely to contaminate other restroom users.

    © American Institute for Preventive Medicine

  • Wash That Lettuce

    HEALTHY EATING

    Close up image of hands washing lettuce.

    While it is important to thoroughly wash most fresh fruits and vegetables, if packaged greens are labeled “ready-to-eat,” “washed,” or “triple washed,” then the product does NOT need to be washed at home.

    Pre-washed greens have been through a cleaning process immediately before going into the bag. Re-washing and handling the greens creates opportunities for contamination.

    Always handle pre-washed greens with clean hands and make sure cutting boards, utensils, and countertops are clean, according to the Partnership for Food Safety Education.

    © American Institute for Preventive Medicine

  • Watch List For Winter Weather Activities

    BE FIT

    Image of women with skis.

    Winter weather doesn’t have to derail your exercise routine, says a Saint Louis University exercise expert. As you adjust to darker days, colder temperatures, and slippery surfaces, it’s important to be mindful of safety issues that come with the territory of winter workouts.

    “A change in weather should bring a change to your mindset. As temperatures get colder, it’s important for athletes to adjust their routines,” said Dr. Tony Breitbach, director of athletic training education.

    Dr. Breitbach offers the following tips to avoid injury during winter months:

    *Watch what you wear.Dress in layers for outside exercise. Next to your skin, wear a  breathable wicking material, not cotton because it retains sweat. Next, add a thermal layer of fleece or cotton to keep in heat. Use a third, outer layer as a cover. As you start to heat up, you’ll be able to peel off layers to manage your comfort level.

    *Watch for pain.Your furthest extremities are the first to be affected by the cold. If you get pain or tingling in your ears, fingers, or toes, it’s time to go inside to warm up.

    *Watch your hydration.Staying well-hydrated is another concern during cold winter months due to dry air and indoor heat. Drink plenty of fluids, but be sure to avoid caffeine and alcohol-based beverages, which also lead to dehydration.

    *Watch for hazards.Use caution when running after dark. Wear light-colored, reflective clothing so drivers can see you.

    *Watch out for overuse.Winter weather can limit outdoor exercise options such as running in the park, golfing, and swimming. So be careful to avoid over-doing it with one activity. Working out on hard, unforgiving surfaces like gym floors or concrete can worsen any over-use issues you have. Think outside the gym. Be creative; try ice-skating, cross-country skiing, or a yoga class.

    © American Institute for Preventive Medicine

  • Water Safety Tips You Need To Know

    SELF-CARE CORNER

    Image of mother and young child in the pool.

    When the summer sun beats down, many people flock to water for cooling relief and fun. Swimming, boating and water activities are a favorite pastime for many Americans. But, it’s important to know the dangers of water and how to keep yourself and your loved ones safe.

    The Centers for Disease Control and Prevention says more than 3,500 people DROWN in the U.S.  each year in swimming (non-boating) related accidents.

    Most of these are children under the age of 14.

    And according to the U.S. Coast Guard,

    hundreds more die in boating-related accidents

    each year – and the majority of them are DUE TO DROWNING.

    Most drownings are preventable –

    so here’s what you should do any time you’re around water:

    *Keep pools gated and locked.Home pools should be enclosed with a locked fence that’s at least 4 feet high.

    *Always supervise.Children drown within seconds, not minutes. And, there’s typically no screaming, splashing, or other noise. Keep your eyes on children in the water at all times. Don’t turn your back, even for “just a minute.”

    *Wear life jackets.Many boating-related deaths could be avoided if all passengers wore U.S. Coast Guard-approved life jackets. Children should also wear them when swimming.

    *Consider swimming lessons.Children and adults can benefit from knowing how to swim, and it can reduce the risk of drowning.

    *Learn CPR.Giving cardiopulmonary resuscitation (CPR) can save lives if given quickly after a water accident.

    *Stay sober.Alcohol and water don’t mix – so don’t drink if you’re boating, swimming or supervising children in the water.

    *Watch the weather.If there’s a chance of strong winds or a thunderstorm, stay out of the water.

    *Watch for rip currents in natural bodies of water.A rip current is a powerful current that you can’t see, but can quickly take even a grown adult underwater. If you feel one pull you down, swim parallel to the shore until you get free. Don’t try to fight it or swim toward the shore.

    *Know the boating laws.There are state and federal laws that boaters must follow. Learn about them atwww.uscgboating.org. You can also look into boating safety courses and safety checks for your boat on this website.

    © American Institute for Preventive Medicine

  • Watermelon Feta Salad

    HEALTHY EATING

    Image of a watermelon feta salad.

    Ingredients

    7-8 lb. seedless watermelon, chilled

    1/2 cup extra virgin olive oil

    3 limes, juiced

    1/2 cup fresh mint leaves

    1-1/2 tsp salt

    3/4 tsp pepper

    1 cup crumbled feta cheese

    Directions

    Cut off watermelon rind and chop fruit into 1-inch chunks. Place chunks in a colander to drain. Chop up mint. Toss with the watermelon chunks and dressing (see recipe below). Sprinkle feta cheese on top. Serve immediately.

    To make the dressing:

    In a small bowl, whisk together olive oil, fresh lime juice, salt and pepper.

    Serves 8: Per serving: Calories: 233; Total Fat: 18 g; Saturated Fat: 5 g; Sodium: 211 mg; Total Carbohydrate: 18 g; Dietary Fiber: 1.5 g; Protein: 4 g

    © American Institute for Preventive Medicine

  • Ways To Cope With People You Don’T Like -Especially When You Have To

    SUCCESS OVER STRESS

    Image of a group of co-workers.

    Can’t stand your in-laws? Work with someone you despise? People are often forced to deal with others they dislike either in a family- or work-related situation. A University of Missouri-Columbia communication professor looked at what people will do to distance themselves from those they dislike.

    *  Interact with the person only in a group setting.

    *  Avoid asking the other person questions.

    *  Treat the other person as eccentric in some way and merely tolerate his or her behavior.

    *  Fail to acknowledge the other person’s presence.

    *  Actively reject a person from a conversation.

    *  Avoid jokes and light-hearted conversation.

    *  Speed up interactions and get it over with as quickly as possible.

    Successful work and social life depends on our ability to maintain relationships, even with people who dislike each other, said Jon Hess, whose study appears in Human Communication Research.

    © American Institute for Preventive Medicine

  • Ways To Improve Brain Health

    MEDICAL NEWS

    Image of older couple dancing.

    Dancing

    Dancing offers social interaction and a distraction from the day’s stress. It’s also a great way to get aerobic exercise. Dancing challenges the mind, which supports a healthy brain.

    Running

    Studies have shown aerobic exercise like running reduces anxiety and depression. Being active may also reduce the risk of Alzheimer’s disease.

    Sleeping

    Lack of sleep hurts reasoning and problem-solving skills. Some studies suggest that sleep helps clear out toxins from the brain, helping it to stay healthy and sharp.

    Relaxation

    Deep breathing, prayer and meditation can help relax the mind and lower stress levels. Long-term stress can damage how the brain works, so coping with stress in healthy ways gives your brain a boost.

    Sources: National Institutes of Health, Alzheimer’s Association, National Alliance on Mental Illness

    © American Institute for Preventive Medicine