HealthyLife Articles

Author: AIPM

How To Talk To Your Doctor About Stress

SUCCESS OVER STRESS

You might talk to friends about stress. But what about your doctor? Tell your doctor if you have high stress levels. Stress can affect your health. Here’s what to do:

Start with the basics.

Make an appointment with your doctor. Tell them about how you feel emotionally. Give them an idea of things that are causing stress.

Talk about other health issues.

Stress may cause symptoms like diarrhea, headaches or chest pain. Mention anything you’ve been feeling, even if it seems minor or unrelated.

Ask about options to help.

You might get a referral to a counselor or mental health doctor. This can be enough to help you. In some cases, a person may need tests or medication.

© American Institute for Preventive Medicine

January 23, 2026
Helping Teens Stay Drug-Free

FAMILY LIFE

Most parents don’t want to think about their teen using drugs. They assume their teen is doing OK. They may also think it would be obvious if their teen was into drugs or alcohol.

Unfortunately, even teens with great parents sometimes take risks and make dangerous choices.

Why do teens take risks?

A teen’s brain is very sensitive to emotions and doing things that feel good. Plus, their brains aren’t fully developed yet.

This means they are not ready to make rational decisions all the time. They may also struggle with mental health issues like depression or anxiety. It can be all too easy to slip into using drugs or alcohol.

What can parents do?

A good relationship with your teen is important. This can help them feel they can talk to you about challenges they are facing. This also means they might come to you if they have a problem with drugs or alcohol. Here are some tips to help you stay connected:

*Be a great listener.Talk with your teen about their daily life. Give them a chance to express their opinion. Don’t interrupt. If they tell you something upsetting, try to remain calm. Ask them how you can help.

*Help them find activities.Teens do well if they have an outlet for fun and stress relief. This may be music, sports, religious activities or volunteering.

*Know your teen’s friends.Encourage your teen and their friends to hang out at your house.

*Don’t solve their problems for them.Parents want to help their teen when they need it. But it’s often more effective to teach them skills to help them solve their own problems. If they have a fight with a friend, talk with them about ways they could work it out themselves. Offer your support but try not to step in.

*Talk about tough stuff.Help your teen figure out what to do if they are being pressured into something. Show them that they can turn to you. Do they feel comfortable calling you if they need a ride home from a party? Can they talk to you about peer pressure and drinking?

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Healthy Weight, Healthy Kids

HEALTHY EATING

Many kids struggle to be at a healthy weight. They may be overweight or obese. Childhood obesity can cause serious health problems now and later in life.

There is no simple fix, but there are ways we can help children get or stay healthy.

What is childhood obesity?

In adults, a BMI of 40 or higher is considered obese. It’s not the same with children. A child’s age and gender must be considered when calculating their BMI. In children, this is called BMI-for-age. This is because children’s body fat amounts vary as they grow.

Percentiles matter when looking at a child’s BMI. A child whose BMI is at or above the 95th percentile may have obesity. This means their BMI is higher than 95 percent of other children of their age and gender. Your child’s doctor can help you calculate their BMI.

Why is it unhealthy?

Children with obesity are at a higher risk of:

* Asthma

* Sleep apnea

* Type 2 diabetes

* Bone and joint problems

* High blood pressure

* Unhealthy cholesterol levels

What can adults do?

* Take them for regular doctor checkups. Your child’s doctor can offer eating and exercise advice.

* Allow them to eat fruits and vegetables in place of processed foods high in fat and sugar.

* Have them drink water in place of juice or soda.

* Aim for one hour of activity each day. This can be walking, biking or dancing. Choose things they enjoy!

* Make sleep a priority. Most children need at least eight hours. Ask your child’s doctor about this.

Sources: Centers for Disease Control and Prevention, U.S. Department of Health and Human Services

© American Institute for Preventive Medicine

January 23, 2026
The Health Benefits Ofolive Oil

HEALTHY EATING

Oils are high in fat and calories – so why does olive oil have a reputation as a health food? Not all fats are unhealthy if you consume small to moderate amounts. Extra virgin olive oil is a healthy choice because:

* It’s high in monounsaturated fats. These fats help lower bad cholesterol, decreasing the risk of heart disease and stroke.

* It’s low in saturated fat. Eating high amounts of saturated fat can raise cholesterol levels. When you replace saturated fats with healthier ones like olive oil, you can lower your risk of heart disease. Examples of foods with high saturated fats include fatty meat, cream, lard, butter and cheese.

Use extra virgin olive oil in place of lard, butter or coconut oil to increase healthy fats in your diet.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Going Gray Because Of Stress?

SUCCESS OVER STRESS

Many people joke about stress causing gray hair. But new evidence suggests this old “myth” is actually true. The body’s stress response, known as fight-or-flight, plays a part in making hair turn gray sooner.

Why hair has color

Your hair contains special stem cells called melanocytes. Melanocytes live in the hair follicle at the hair root. They make pigment, or color, that gives your hair its natural hue.

The natural aging process causes melanocytes to disappear, leading to gray hair. Once gone, melanocytes don’t come back.

Stress and going gray

Researchers say that certain kinds of stress may cause hair to turn gray. It happens because certain nerves that work with the fight-or-flight response affect the body – including hair follicles.

These fight-or-flight nerves release a chemical called norepinephrine directly into the follicle. Then, the norepinephrine forces the melanocyte stem cells to leave.

Without these stem cells, the hair follicle can’t produce new color. So, the hair turns gray or white.

Manage stress

Stress can be hard on your health – not just your hair. If you have high stress often, talk with your doctor about it.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Get Up & Move After Work

WORK LIFE

If you’re like many people, you may already be sitting for several hours each day at work. And this could be harming your health. Sitting for long periods is linked to health problems and even a shorter life.

We can’t always control how much we sit at work. But we can take steps toward better health outside of those hours. Here’s what you can do to get moving in your time away from your job.

Your prime time

Been sitting at a desk all day? After work can be a great time to get in some activity. Some people enjoy an exercise class or going to the gym before dinner.

But if you can’t manage one of these things, don’t give up. Even a short walk is helpful. Go after dinner if you don’t have time before then. Some exercise is always better than not doing any exercise.

Try using your usual TV or screen time each night to go for a walk or work out to an exercise video.

Don’t forget lunch

Want to squeeze in more activity? You can also use your lunch break to break up your sitting time. Try taking a walk throughout your building or head outside.

You don’t have to do all your exercise at once. Breaking up your exercise into 10-minute chunks offers health benefits. Even 10 minutes a day of activity can add two years to your life expectancy. Thirty minutes of activity a day adds four years or more.

Try the same thing with any work break. Even a 15-minute break is long enough to get your body moving.

What if I’m just too tired?

If you find that you are tired every night after work, it may be time to look at your sleep habits. Are you getting seven to eight hours? If not, try to find ways to make sleep a priority.

If you’re getting enough sleep but still feel tired, talk with your doctor. Sleep disorders and certain health issues can cause fatigue. Getting your energy back is an important step toward becoming more physically active.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Get Social To Beat Stress

SUCCESS OVER STRESS

Spending time with other people is good for your health. Quality relationships make you more resilient to the effects of stress and help you cope with life’s challenges. Connecting with others can also bring more joy to your life.

Humans are not meant to go it alone. Be proactive in connecting with family and friends to protect your mental health and the health of your loved ones.

Phone a friend

Sometimes, the easiest place to start is to pick up the phone and call someone you care about. Whether you talk about what’s bothering you or simply chat about current events, connecting with another person is an easy way to lift your mood and help you feel better.

Use technology

Text, email, and video chats are all low-pressure ways to connect with your support system. Stress can make even the simplest tasks feel overwhelming, so use technology to your advantage. Get a conversation going via text or email to share how you are feeling.

Volunteer

Donating your time to help a good cause is a great way to give back. This also helps build a new support network. Working alongside others who share your passions provides an outlet for your skills and a chance to connect with new friends.

Take a class

Expand your social network by enrolling in a class that interests you. Engaging in an enjoyable hobby while meeting others with the same interests is a powerful way to reduce stress. Try something new like dance, painting, sports, or a book club.

Sharpen your social skills

Not everyone feels at ease in social situations. Connecting with others may take practice and repetition. While it can feel awkward at first, your social skills will grow with every effort to spend time with others. Practice asking good questions and expressing interest in those around you.

Seek help

Loneliness is bad for your mental health. If you find yourself unable to form quality relationships, seek the help of a mental health professional. No one should struggle alone, and a qualified healthcare professional is a safe, first step in building the support system you need.

© American Institute for Preventive Medicine

January 23, 2026
Get Into Zone 2

BE FIT

Zone 2 is one of the five cardiac heart rate zones, ranging from 1 (gentle warm-up) to 5 (maximum effort). In zone 2, your heart rate is moderately elevated, but you’re not out of breath.

Zone 2 exercise is beneficial because it strengthens the heart and lungs. This makes your body more efficient, capable, and energetic. Here’s how to get started with zone 2:

* Calculate your zone 2 heart rate range.

– 220 – age = MAX heart rate.

– Zone 2 is 60-80% of your max.

– MAX heart rate x 0.6 and 0.8 = zone 2 range.

* Choose an aerobic activity you enjoy, such as walking, jogging, biking, swimming, or rowing.

* Wear a heart rate monitor and get started.

* Once your heart rate reaches zone 2, adjust your intensity to stay in that range.

* Aim for 30 minutes to 1 hour of zone 2 training several times each week.

© American Institute for Preventive Medicine

January 23, 2026
Fun Facts About Cruciferous Vegetables

HEALTHY EATING

* The word “cruciferous” means “cross bearing.” These vegetables got this name because the four petals on cruciferous vegetables make a cross shape.

* Brussels sprouts and broccoli are rich in magnesium. This mineral is needed for hundreds of different functions in the body, including bone health, muscle relaxation, nerve function and blood sugar control.

* Cruciferous vegetables get their taste and aroma from sulfur compounds called glucosinolates. Glucosinolates help the body protect cells from damage. This could be a factor in preventing some types of cancer.

Sources: Academy of Nutrition and Dietetics, American Institute for Cancer Research

© American Institute for Preventive Medicine

January 23, 2026
Finding Meaning

SUCCESS OVER STRESS

It’s part of human nature to search for meaning. Research has found a link between a positive perception of the meaning of life and overall health and well-being.

* Discover your values. What things truly matter to you?

* Explore your passions. What things make you feel happy?

* Identify your skills. How do you contribute in a meaningful way?

* Reflect on your social connections. How do your relationships provide purpose?

* Consider your current and possible careers. How do your passion and skills collide?

* Write down what your ideal future would look like. Where do you see yourself in 5, 10, or 20 years?

* Set specific goals and “if-then” plans. How can you create the meaningful life you envision?

* Follow-through. Check in with yourself regularly to evaluate if you are living the meaningful life you desire.

© American Institute for Preventive Medicine

January 23, 2026