HealthyLife Articles

Author: AIPM

Make Your Summer Workout Easier

BE FIT

You can still enjoy a productive workout during the warmer months. Try these tips:

1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Make A Healthy, Filling Snack With Hummus

HEALTHY EATING

Hummus is a dip and spread that originated in the Middle East. But today, it’s popular in many parts of the world. It’s made with chickpeas, tahini (ground sesame seeds), garlic and spices.

Hummus is vegan, but even meat-eaters can enjoy this spread. Hummus is a good source of plant-based protein. It’s also high in fiber, B vitamins, magnesium and iron. And because it’s a great source of fiber, hummus helps keep you feeling fuller longer.

If you don’t like plain hummus, you can make it many different ways. Some people add garlic, black beans or red peppers. But you can sweeten it up with sweet potato, pumpkin or even dark chocolate!

Hummus is a healthy, satisfying dip that you can use in place of cheese and cream-based dips. Try it with tortilla strips, whole wheat crackers or on sandwiches.

Many stores carry pre-made hummus. If you want to make your own, here’s how:

Ingredients

* 2 cups garbanzo beans, cooked (chickpeas)

* 2 cloves garlic (minced)

* 1/4 cup lemon juice

* 1 tablespoon sesame tahini (sesame paste)

* 2 tablespoons olive oil

Directions

1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).

2. Add the garlic, lemon juice, tahini and oil. Mix well.

Nutrition Facts: 6 servings. Calories 157; Total fat 8 g; Saturated fat 1 g; Sodium 138 mg; Total fiber 5g; Protein 6 g; Carbohydrates 18 g.

Source: U.S. Department of Agriculture Choose My Plate

© American Institute for Preventive Medicine

January 23, 2026
Lowering Stress With Gratitude

SUCCESS OVER STRESS

Most of us are thankful for certain things in our lives. But, how often do we think about them?

Gratitude doesn’t always come naturally. It’s easy to get caught up in situations that go wrong, whether big or small. This can lead to higher stress levels. The good news is that we may be able to reverse some of this stress with gratitude. It may improve our overall emotional health, too.

Getting going with gratitude

How should you get started with a gratitude habit? You must make it part of your routine. Practicing gratitude every day will have the most benefits and you’ll be more likely to stick with it.

Take a few minutes each day, whether in the morning or at night, to think about good things in your life. They can be things that happened today, such as a good day at work. They can also be bigger things, like your overall health or people in your life.

If you find your mind wanders during this activity, don’t give up. Try writing things down in a notebook if that’s easier for you.

After you’ve named some things in your life that are good, stop. Take a moment to think about the positive experience or person. Let yourself feel happy about these things. You can even relive them in your head if you like.

Try writing a letter to someone who did something nice for you. You don’t even have to send it. The act of writing the letter is a way to feel your gratitude. You can also send a text or email to them explaining why you appreciate them.

During this time, try not to focus on any negative thoughts or situations.

Being grateful during good & bad times

This practice is helpful if you’re under a lot of stress. But, don’t forget about feeling grateful when things are going well. Even when life is great, keep up your gratitude habit. This could make it easier for you to do when things aren’t going right.

Of course, when things get challenging in life, you may feel more “down.” This is normal and expected. Don’t try to force yourself to feel happy all the time. In fact, experts think that hiding your feelings can make you feel worse.

Accept your feelings and talk about them with someone you trust. Go for a walk or exercise to help combat stress. Then, try to focus your thoughts on gratitude once again.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Listen To Your Ears

SELF-CARE CORNER

It’s easy to take hearing for granted. But without proper care of your ears, you could end up with hearing loss or ear problems.

Worried about wax

Your body makes ear wax to protect your ears. Wax keeps dust and other particles from getting inside.

Only clean the outside of your ears with a tissue, washcloth or cotton swab. Never stick anything, including a cotton swab, in your ear. This will push wax farther down into the ear and can create a harmful blockage.

If you feel that there’s a lot of wax in the ear, you can safely try to soften it with a drop of mineral oil or glycerin. Your doctor can also remove ear wax blockages without damaging your ear.

Saying no to noise

One of the most common reasons people lose their hearing is exposure to loud noises. This can happen very quickly after a loud sound like an explosion. Or, it can happen over time if a person is exposed to loud sounds for months or years.

You can help prevent noise-induced hearing loss with one simple tool: ear plugs. Wear them when going to a loud concert, watching fireworks or attending loud events. Wear them when mowing the lawn or using loud power equipment at home.

If you have a job where you are exposed to noise, make sure you are using the right hearing protection. You may need something more powerful than ear plugs for certain jobs. Talk about this with your employer.

Use headphones with care

The World Health Organization says people should limit how much they use headphones. Don’t use them more than one hour a day. Keep the volume as low as possible, but no louder than 60 percent.

Noise-cancelling headphones help you keep the volume low because they block out sounds around you. But, you should not use these when driving, cycling or walking because you won’t be able to hear possible dangers nearby.

Talk to your doctor about your hearing health. Together, you can decide when you may need a hearing test.

Sources: American Academy of Family Physicians, National Institute on Deafness and Other Communication Disorders

© American Institute for Preventive Medicine

January 23, 2026
The Latest On Mammograms

MEDICAL NEWS

Our understanding of cancer has expanded rapidly in recent decades. As a result, cancer treatment continues to improve. However, prevention and early detection are important steps to fight cancer.

Identifying breast cancer before it has the chance to spread is one of the best ways to improve breast cancer survival. In general, the earlier cancer is diagnosed, the better the prognosis. Mammograms are a critical tool for early detection.

How a mammogram works

A mammogram is an x-ray specially designed to look at breast tissue. The amount of radiation exposure from a mammogram is low, and the benefits usually outweigh any risk.

While the images from a mammogram cannot tell you if you have cancer, they can show if there is abnormal tissue in the breast. The presence of abnormal tissue could indicate the need for further testing.

When used as a routine screening tool, a mammogram may detect breast cancer before it presents any symptoms and while it is too small to feel.

When to get a mammogram

A woman’s risk of breast cancer increases over their lifespan. Past a certain age, a mammogram should be a regular part of routine healthcare.

If and when you should get a mammogram is a decision to be made in consultation with your doctor. The general guidelines for women are:

* Women who are 50-74 years of age and at average risk of breast cancer should have a mammogram every two years.

* Women between the ages of 40-49 may benefit from early screening if recommended by their doctor.

* Women at high risk of breast cancer should talk to their doctor about how often to get a mammogram.

Recent Advances in Mammography

The FDA recently approved a computer-assisted and detection (CAD) program to aid doctors in identifying and diagnosing breast cancer using data from mammographies. The advances in CAD have the potential to improve the early detection of breast cancer. This could mean a big step forward in the fight against breast cancer.

© American Institute for Preventive Medicine

January 23, 2026
Know The Red Flags Of Stress

SUCCESS OVER STRESS

Everyone has stress in their lives. But when high levels of stress go on for too long, it takes a toll on the body. Is stress taking a toll on your health? If it is, don’t ignore it. This is a chance to find healthy ways to tackle stress before the problem becomes worse.

The following are some “red flags” or signs that your stress levels may be too high.

* Muscles feel tense and sore. You have a sore back or neck. You are getting tension headaches or migraines.

* Your heart feels like it’s beating faster. Your palms are sweaty.

* You are breathing shallow, quick breaths.

* You have more heartburn or acid reflux than usual.

* Your stomach feels upset or you have vomiting or diarrhea.

Other effects of stress are harder to notice. Stress can affect reproductive hormones, which can disrupt a woman’s period. In men, it can cause reduced fertility. Both men and women may have lower sexual desire. Stress can also raise your risk of a heart attack if it’s ignored for too long.

If you notice warning signs of stress, it’s a sign that you need some extra care. Talk to someone you trust, your doctor or a mental health professional.

Self-harm or thinking of suicide

Wanting to hurt yourself is a medical emergency. Go to a hospital, call the National Suicide Hotline or call 9-1-1 right away if you have these feelings. If someone you know says they want to die or talks about suicide or hurting themselves, get them help right away. Most people who commit suicide tell someone about it before they attempt to do it.

National suicide hotline: 1-800-273-TALK

Sources: American Psychological Association, National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
Kids, Puberty & Sports

BE FIT

Sports can be a great way for kids to develop social skills, teamwork and resilience. But it’s important to know that athletic ability changes as kids grow.

Growth affects performance

During puberty, boys and girls have a growth spurt that can change their athletic ability. After going through puberty:

* Boys may notice more muscle strength and overall bigger body size.

* Girls often lose some muscle mass. They may temporarily lose some of their speed or agility.

* Kids could feel “clumsy” as they adjust to being taller. The brain hasn’t yet adjusted to this new height and may affect balance skills or body control.

* It may be harder to throw or hit a ball with longer arms.

* Girls may have headaches, mood swings or cramps during menstruation.

Puberty & knee injuries

As kids get taller and heavier, they have a higher risk of anterior cruciate ligament (ACL) injury. The ACL is an important ligament that supports the knee.

ACL injuries can be serious. They may require surgery and can increase the risk of knee arthritis later in life.

Most ACL injuries happen when a person suddenly stops, changes direction, jumps or lands on the ground. They don’t usually happen from a blow to the knee. Sometimes an ACL injury causes a “popping” sound as it occurs.

ACL injuries may cause swelling, severe pain, and inability to put weight on the knee. If your child injures their knee, see a doctor right away.

Positive support is key

Coaches who know about the effects of puberty can help kids. In addition, parents can help their kids by being positive and supportive. Yelling at kids or being put down may cause them to quit their sport. Remember that changes caused by puberty are only temporary.

Source: American Academy of Pediatrics

© American Institute for Preventive Medicine

January 23, 2026
Is Sea Salt Better Than Regular Salt?

HEALTHY EATING

Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

What’s the difference?

In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

Same in sodium

Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

Going coarser

Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Is It Food Poisoning Or A Virus?

SELF-CARE CORNER

Many people know the awful feeling of an upset stomach. It happens to almost everyone at least a few times in our lives. Many times, we blame the last thing we ate. But this is not always the cause.

It can be hard to know what made you sick. If you got food poisoning, it can take 24 hours or more to get sick from some germs. And if you caught a virus, it can take several days to get sick after you were exposed.

‘stomach flu’ isn’t the flu

Many people will say they had the “stomach flu” if they had a stomach virus. But the flu, or influenza, is not the same thing. The real flu rarely causes stomach problems in adults. Instead, it causes fever, coughing, headache and body aches.

Norovirus is a virus that often causes stomach symptoms. It spreads easily in crowded places, schools and daycares.

What is food poisoning, anyway?

Food poisoning happens when you eat or drink something that contains harmful germs.

If you were with others who ate the same food as you, they could get sick too. This is where it becomes hard to know if you have food poisoning or a viral infection. You can only get food poisoning through contaminated food. You get norovirus from other people.

Symptoms look the same

Both viruses and food poisoning can cause:

* Stomach pain

* Vomiting

* Diarrhea

* Fever

* Headache

* Body aches

* Tiredness

Which one is it?

If there is a large outbreak of food poisoning, you may find out about it. It could be in the news if many people got sick. But often, you may never know if you had a stomach virus or food poisoning. The symptoms are very similar.

Sometimes doctors may run tests to find out what kind of illness you have. Usually, however, this isn’t necessary.

Talk to your doctor

Most people get better on their own after a stomach illness. But if you’re concerned, talk to your doctor. They can tell you what you should do based on your symptoms, age and health history.

If you’re worried about serious dehydration or if the illness is severe, you should get medical help right away.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Importance Of A Drug-Free Workplace

WORK LIFE

Keeping the workplace drug-free is essential for everyone’s health and safety.

Unhealthy use of any type of drug or substance

These can include:

* Illegal or prescription drugs

* Alcohol

* Tobacco

* Marijuana

Risks with substance abuse

* Dependence or addiction

* Poor decision making

* Damaged relationships

* Declining physical health

Workplace impacts

* Missed days of work

* Higher cost of healthcare

* Legal issues

* Poor productivity

* Safety concerns

Seeking help for substance abuse: If you or someone you know is struggling with substance abuse, seek help. Talk to your doctor about your concerns. Usefindtreatment.govto find treatment options in your area.

© American Institute for Preventive Medicine

January 23, 2026