HealthyLife Articles

Author: AIPM

  • An Annual Financial Review

    FINANCIAL HEALTH

    Women writing on paper with laptop next to her.

    Managing your finances is a long-term investment. Following a budget is the blueprint for financial health. But, how do you know if it’s working?

    A yearly financial review provides a snapshot of how well your financial management achieves your financial goals. And it allows you to identify and adapt to changes in your financial health.

    Step 1: Review your debts

    Begin by making a list of all your debts and their interest rates. Evaluate your progress in reducing your debt burden in the past year. Determine if your current payoff plan is working or if you need to allocate more resources to reduce debt.

    Step 2: Reevaluate your budget

    Compare your budget to your actual monthly expenses. Make adjustments so it accurately reflects your current bills and income. It’s normal for things to change over the course of a year. Identify areas where you are overspending and need to adjust either your budget or your spending habits.

    Step 3: Assess your savings

    It’s wise to have a rainy-day fund set aside in a separate savings account. That account should be paid into each month to provide a safety net in case of unexpected expenses. Check to see how well you did contributing each month.

    Step 4: Review retirement accounts

    Check in with any retirement or investment accounts and consider whether they are growing at a comfortable pace. Make sure you are taking full advantage of any matching retirement funds from your employer. Double-check how the maximum IRA contribution may affect you in the coming year.

    Step 5: Update your financial goals

    Using all the information you have gathered, set both short and long-term financial goals. Paying off debts, reducing expenses, increasing savings or retirement, or planning for a large purchase can all be part of your updated goals. Keep the goals specific and measurable.

    © American Institute for Preventive Medicine

  • Are Payday Loans Worth It?

    FINANCIAL HEALTH

    Person holding open empty wallet.

    When you need money, payday loans may seem like a quick, easy option. But these loans may not be worth the money they cost you.

    Payday loans are also called cash advance loans. They’re a short-term loan. You pay a fee – often a big one – to borrow money for a short amount of time.

    How does a payday loan work?

    *  You give the lender a check for the amount of money you want to borrow plus the fee to borrow it. For instance, if you borrow $500 and their fee is $75, you give the lender a check for $575.

    *  The lender keeps your check and gives you $500 cash.

    *  On your next payday, you pay the lender $575. You can have the lender cash your original check or you can pay in cash.

    If you can’t pay back the $575 on your next payday, you may have to roll over the loan. This means you may pay another fee. The high fees for these loans add up quickly. It can get so expensive that you end up paying back an amount much higher than what you borrowed.

    Other loan options

    Payday loans are often not worth the cost. Consider borrowing money from your bank or credit union or use your credit card instead. Even if your credit card interest rate is 20%, this may still be lower than a payday loan.

    Sometimes you can ask for more time to pay your bills. A credit counselor may be able to help with this.

    Compare loan costs

    If you need a loan, ask about these things before you sign and agree:

    *  What is the annual percentage rate (APR)?

    *  What are the fees?

    *  When do I pay it back?

    *  What happens if I can’t pay it back on time?

    Sometimes things happen and you need some money quickly. If you’re in this situation, try to find a loan with low fees. Think about the amount you need. Only borrow what you know you can pay back with your next paycheck.

    Source: Federal Trade Commission

    © American Institute for Preventive Medicine

  • Are You Getting Enough Vitamin D?

    SELF-CARE CORNER

    Women holding a glass of water and a vitamin D pill.

    Everyone needs vitamin D for good health. Vitamin D is important because:

    *  It helps keep your bones strong.

    *  Muscles need it for strength and movement.

    *  Nerves use it when they send messages throughout the body.

    *  The immune system needs it to fight off illnesses.

    Which foods have vitamin D?

    Vitamin D is found in only a few foods, including:

    *  Fortified milk or milk alternatives like soy or almond milk

    *  Fortified cereals or juices

    *  Fatty fish such as salmon, tuna and mackerel

    *  Beef liver, cheese, egg yolks

    *  Mushrooms

    Sun exposure

    The body can make vitamin D when your skin is exposed to the sun. But being out in the sun can raise your risk of getting skin cancer.

    Because of the cancer risk, most experts don’t recommend that you spend a lot of time in the sun without sunscreen. Instead, you should make sure you get enough vitamin D through diet or supplements.

    Taking vitamin D supplements

    Some people may need to take vitamin D, but others don’t. It depends on your health and how much you get from your diet or the sun.

    If you are in one of these groups, you may have lower levels of vitamin D:

    *  People who have darker skin

    *  Older adults

    *  People who have Crohn’s disease or celiac disease

    *  People who are obese

    Recommended Daily- Amounts of Vitamin D

    Birth to 12 months: 400 IU

    Children 1-13 years: 600 IU

    Teens 14-18 years: 600 IU

    Adults 19-70 years: 600 IU

    Adults 71 years+: 800 IU

    Pregnant and breastfeeding women: 600 IU

    With vitamin D, more is not always better. Vitamin D can be toxic at high levels. Don’t take more than these amounts in supplements unless your doctor tells you to.

    Be careful with supplements

    Before taking vitamin D or any supplement, ask your doctor about it. Some supplements can interfere with medications or cause side effects.

    Whenever you can, get your vitamin D and other nutrients from healthy foods. Don’t use supplements to replace a healthy diet.

    Sources: Dietary Guidelines for Americans, National Institute on Aging, National Institutes of Health Office of Dietary Supplements

    © American Institute for Preventive Medicine

  • Are Your Ears Ringing?

    WELL-BEING

    Women covering her ears with her fingers.

    Ringing in the ears, known as tinnitus, is not a disease. It’s a symptom of something wrong with your body’s hearing system. And, it may not be “ringing” at all. Some people hear sounds like roaring, hissing, clicking or buzzing.

    Experts think that tinnitus happens when certain nerve cells are out of balance. This makes a person hear a sound that isn’t really there.

    Why does it happen?

    Tinnitus can be caused by many different things. Some possible causes include:

    *  Certain medicines – see a doctor right away if this happens. Tinnitus can be a serious side effect.

    *  High blood pressure

    *  Being around loud noises

    *  Sinus infections

    *  Brain injuries

    *  Injuries to the neck or head

    * .  Anemia

    *  Thyroid problems

    *  Autoimmune diseases

    *  Temporomandibular joint (TMJ) disorders

    Sometimes a person has tinnitus without being able to identify an obvious cause.

    Can I make it stop?

    There is no cure for all types of tinnitus. But, if your doctor can find out what’s causing it, there may be a treatment to resolve the issue. For instance, you might need treatment for high blood pressure or a sinus or ear infection.

    Some people have tinnitus because they also have some hearing loss. That’s why using a hearing aid may be helpful in these cases.

    If there’s no obvious cause, other things may help. They include:

    *  Wearable sound generators. These small devices fit inside the ear. They create a soft, pleasant noise that helps you ignore the sound of tinnitus.

    *  White noise machines or sound machines. Some people notice tinnitus more at night. This is probably because when you’re lying down in a quiet room, the tinnitus is easier to hear. For these times, you may benefit from a machine that plays noise while you sleep to override the tinnitus sound.

    *  Antidepressants or anti-anxiety medicines. Some people have severe tinnitus that interferes with their life. Tinnitus can cause anxiety or depression. In these cases, medicine to treat these health conditions can help.

    If you notice sounds or ringing in your ears, see your doctor. They may be able to help you find a solution that improves your quality of life.

    Sources: American Tinnitus Association, National Institutes of Health

    © American Institute for Preventive Medicine

  • Asian-Style Steamed Salmon

    HEALTHY EATING

    Concept image of plate with "DO NOT" sign and clock hands.

    This is a fast and easy way to make heart-healthy salmon for a weeknight dinner.

    Ingredients

    1 cup low-sodium chicken broth

    ½ cup shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms)

    2 tablespoons fresh ginger, minced (or 2 teaspoons ground)

    ¼ cup scallions (green onions), rinsed and chopped

    1 tablespoon less sodium soy sauce

    1 tablespoon sesame oil (optional)

    12 ounces salmon fillet, cut into 4 portions (3 ounces each)

    Directions

    1.  Combine chicken broth, mushroom caps, ginger, scallions, soy sauce and sesame oil (optional) in a large, shallow sauté pan. Bring to a boil over high heat, then lower heat and simmer for 2-3 minutes.

    2.  Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 4-5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).

    3.  Serve one piece of salmon with ¼ cup of broth.

    Nutrition per serving: Servings 4. Calories 175; Total fat 9 g; Saturated fat 2 g; Sodium 208 mg; Total fiber 1 g; Protein 19 g; Carbohydrates 4 g

    Source: National Institutes of Health Keep the Beat Recipes

    © American Institute for Preventive Medicine

  • Avalanche Your Debt

    FINANCIAL HEALTH

    Four credit cards layed on top of eachother.

    If you carry multiple credit card balances, reducing your debt can feel overwhelming. But there are many techniques to help you tackle your debt. One strategy is to create a debt avalanche.

    Here’s how it works:

    *  Make a list of your credit cards, their balances, interest rates, and minimum payments.

    *  Evaluate your budget to determine how much money you have available to pay toward your debts.

    *  If you don’t have much extra beyond your minimum debt payments, consider ways to bring in extra money to get your avalanche started.

    *  Identify the credit card with the highest interest rate. This is the one to pay off first.

    *  Each month pay the minimum balance on ALL your cards.

    *  Use any extra from your budget to pay more on your highest interest rate card.

    *  Once that card is paid off, move on to the card with the next highest interest rate while continuing to make minimum payments on all other cards.

    *  Each time you pay off a card, the amount of extra you can put towards your highest interest rate card goes up, creating a debt-paying avalanche.

    *  Your avalanche will pick up speed over time until you are credit card debt-free.

    *  Put away your cards, and don’t use credit unless you know you have the money to pay the bill in full.

    © American Institute for Preventive Medicine

  • Avocado And Corn Salsa

    HEALTHY EATING

    A bowl of avocado and corn salsa.

    Salsa isn’t just for chips! Use it to flavor chicken, eggs, fish or a black bean burger. This recipe adds fresh flavor with corn and avocado. And it’s perfect for summer – no hot stove required.

    Ingredients

    1 avocado (diced)

    3/4 cup frozen corn kernels, thawed

    1/2 cup grape tomatoes, quartered

    1 tablespoon fresh cilantro, chopped

    2 teaspoon lime juice

    1/4 teaspoon salt

    Directions

    1.  Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl.

    2.  Chill one hour and then serve.

    Nutrition Facts: Serving size: ½ cup, recipe makes 5 servings. Calories 67; Total Fat 4 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 119 mg; Total Carbohydrate 8 g; Dietary Fiber 3 g; Protein 1 g

    Source: USDA ChooseMyPlate

    © American Institute for Preventive Medicine

  • Avocado-Green Tea Popsicle

    HEALTHY EATING

    Avocado green tea popsicles.

    Ingredients

    1 avocado (halved, pitted)

    1 banana (peeled, roughly chopped)

    1 cup fat-free milk

    1/2 cup fat-free, plain Greek yogurt

    1 tablespoon green tea matcha powder

    1 tablespoon honey

    Directions

    1.  Halve the avocado and remove the pit. Spoon the avocado’s flesh into a food processor or blender. Add the chopped banana, milk, yogurt, matcha powder, and honey.

    2.  Purée until mixture is smooth.

    3.  Carefully pour mixture into 6 (4-ounce) popsicle molds. Insert popsicle sticks and freeze until firm, at least 8 hours.

    4.  Place the outside of the popsicle mold under warm running water to easily remove popsicle from the mold.

    Nutrition per serving: Servings 6. Calories 106; Total Fat 5 g; Saturated Fat 1 g; Sodium 27 mg; Total Carbohydrate 13 g; Dietary Fiber 3 g; Protein 4 g.

    © American Institute for Preventive Medicine

  • Avoid A Walking Injury

    BE FIT

    Older couple hiking using walking sticks.

    Walking is great exercise – but an injury will leave you sidelined. Keep your walks safe and healthy with these tips.

    Get the right shoes.

    Comfortable, supportive shoes are a must. Experts recommend getting new walking shoes after walking for 300 – 500 miles in them. If your shoes are uncomfortable or show signs of wear, toss them. A new pair is an investment in your health.

    Don’t do too much.

    If you haven’t exercised in a while, start off slow. Walking for just a few minutes may be enough at first. Increase your distance by  10% each week. Doing too much, too soon can cause painful shin splints or other injuries.

    Prevent blisters.

    Synthetic fiber socks may help you prevent blisters. Cotton socks can trap moisture and cause rubbing. If you have diabetes or nerve problems, see a doctor if you get blisters or sores on your feet.

    Know your knees.

    If your knees hurt when you walk, talk to your doctor. Knee pain can be caused by arthritis, damaged ligaments and other health problems.

    If you don’t have any health issues, you may need a new pair of shoes. In some cases, doing stretches or leg strengthening exercises can help. Some people find that soft ground like grass is easier on their joints. Walking on concrete may cause more pain.

    Be aware.

    Newer hybrid and electric cars are very quiet. Don’t rely on hearing alone when crossing the street. Stop and look both ways. If you’re using headphones, keep them turned down low. This helps protect your hearing and helps you hear people, animals or cars nearby.

    Source: American Heart Association

    © American Institute for Preventive Medicine