HealthyLife Articles

Author: AIPM

Ways To Improve Heart Health

HEALTHY EATING

(With ingredients in the foods you already eat)

Poor diet increases the risk of high blood pressure, high cholesterol, and poor circulation-3 major factors that affect overall heart health. Know which nutrients and foods in your diet may decrease risk for heart disease-the number one cause of death in the U.S.

Phytosterols:Compounds similar to cholesterol that are found in all edible plants. They help reduce low density lipoprotein (LDL) cholesterol, which is a main risk factor for heart disease.

Cocoa flavanols:Can help maintain the elasticity of blood vessels, which contributes to normal blood flow. Quite simply: dark chocolate.

Omega-3 fatty acids:Primarily found in fish. Have been shown to decrease triglyceride levels, potentially lowering blood pressure.

Hydroxytyrosol:An antioxidant found in olive oil, protects blood lipids (fats) from oxidative damage.

Blueberries: May reduce high blood pressure.

Oat beta-glucan:Daily consumption of at least 3 grams (your morning cereal) effectively lowers cholesterol.

Grape seed extract:Shown to support blood pressure within a normal range. This is ground up seeds from red wine grapes.

Vitamin K:Helps to keep excess calcium out of blood vessel walls and improve cardiovascular health. Found in green leafy vegetables.

Dairy:Daily consumption of low-fat milk products decreases the risk of high blood pressure.

Almonds:Improves serum fatty acid profiles and decreases the overall risk of heart disease (a handful a day).

Walnuts:Good source of omega-3 fatty acids and alpha linolenic acid (ALA) which help your heart by preventing dangerous heart rhythms that can lead to heart attacks.

© American Institute for Preventive Medicine

January 23, 2026
Well Being

WELL-BEING

Simple Ways to Get Better Sleep

Are Natural Sleep Aids Safe?

Take the Hectic Out of Mornings

Go Dark for Better Sleep and Mornings

Important Health Screenings for Men

Spring Break Savvy

Kids and Cavities: What You Can Do

This Home Fix Can Save Your Life

Find Time for Things You Love

4 Ways to Combat Holiday Stress

Listening: A Skill Well Worth Mastering

Are You Addicted to Shopping?

Stop the Spending Cycle

Sleep-Wake Cycle Needs to Be Consistent

Read the Labels, Again

Turn Awareness Into Action

What’s Waking You Up?

Cataract Facts

A Matter of Balance

Warning Signs About Mental Health

Go 4 Life: Be Active Every Day!

Women Traveling Alone: Safety Tips

Living Simply

Bathroom Sharing & Dangers of Brushing

What Do You Do 100 Times a Day?

Don’t Make Me Choose

Thinking About Getting Pregnant?

Oh The Embarrassment

You See a Shrink?

Thinking About Changing

Books and Bedtime Routine

Beware of Hidden Weight Loss Ingredients

Brighter Whiter Smile

I Know Where You Are

I Love My Cellphone

Pack a Travel First Aid Kit

Forget Shouting

Is 3D as Dangerous as the Warnings?

The Scoop on Shoveling

Don’t Be a Slouch, Posture Matters

Miles to Go

Find Unclaimed Money

Stress? Try This…

Ways to Support Someone with Depression

Say ‘No’ to Interruptions, ‘Yes’ to Better Work

Keep “Airport Anxiety” in Control

5 Most Common Handwashing Myths

Harmful Hookahs

Smartphone Break Aids Well-Being

8 Commandments for Living Long & Well

National Preparedness

Live Long Enough to Cash in Your 401(k)

This Credit Card May Be Bad for Your Health

Swimming Pool Myths and Truths

Quit Bugging Me

Stranded in a Strom?

What’s Parked in Your Garage?

National Safety Month

What to Say When Others Hurt

Unexpected Ways to Be Happy (and Healthy)

You Can Improve Your Memory

Create Your Ethical Will

When the Wind Blows

Stranded in Your Car During a Winter Strom?

I Resolve…

Short Days, Long Nights, Bright News

If at First You Don’t Succeed

How Do You Define Success?

Benefits of Volunteering

Mow Safely

Ragweed

Garage Door Safety

If You Help Others You’ll Be Healthier

Do-it-Yourself Spring Cleaning Guide

New You

Grab On (Prevent Falls in Bathrooms)

Gas Leak

The Buzz About Alcohol

iPad Pain

Hassle-free Screening Tips While Traveling

Cold Hearts

Make Those New Year’s Resolutions Stick

Safer Winter Driving Under $30

Pop the Cork, Not Your Eye

Secrets to a Successful Life

Navigate Open Enrollment

No One Deserves to be Bullied

Hot Weather Problems to Avoid

What to Say When Someone is Grieving

The Oldest Americans – A Growing Group

Breaking Bad Habits

The Line of Fallen Power Lines

Prevent Clothes Dryer Fires

Attitude of Gratitude

Avoid Bed Bugs

Eye-Popping Facts

Prevent Carbon Monoxide Poisoning

Don’t Get Cold Feet

‘Natural’ Relief for Arthritis: Does it Work?

Keeping Track of Medicines

Like it Loud? Your Ears Don’t

Foot Health Tips for Summer

Take Mowing Seriously

Why You Should Floss

Stay Healthy When Swimming

Use Spirituality to Boost Wellness

Kids and Concussions: What to Know

The Dangers of Distracted Driving

Want to Quit? Start Here

Hair Loss: More than Skin Deep

Skip the Resolution: Try This Instead

Simple Steps to Save Your Sight

Making Your Health Care Wishes Known

Dealing with Nausea & Vomiting in Pregnancy

Don’t play with fire: fireworks safety tips

Living a balanced life

6 benefits of drinking water

Is bad breath a health problem?

© American Institute for Preventive Medicine

January 23, 2026
Wellness Gifts

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

January 23, 2026
What Are Healthy Fats?

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

January 23, 2026
What Do You Do 100 Times A Day?

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

January 23, 2026
What Do You Know About Organ Donation?

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

January 23, 2026
What Does Ptsd Look Like?

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

January 23, 2026
What Is A Serving Size, Anyway?

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

January 23, 2026
What Is Antibiotic Resistance?

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

January 23, 2026
What Is Marriage Counseling?

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

January 23, 2026