HealthyLife Articles

Author: AIPM

  • Cancer-Fighting Foods

    HEALTHY EATING

    Top view cup of tea and tea pot.

    A healthy diet plays an important role in supporting a healthy immune system. And a strong immune system can prevent and neutralize cancer cells.

    Some specific foods contain compounds that have cancer-fighting properties. While more research is needed, these foods may offer protective benefits in a balanced diet.

    Colorful fruits & vegetables

    The rich color of fruits and vegetables comes from phytonutrients, plant compounds that provide health benefits.

    Eating a variety of different colored fruits and vegetables provides the body with a wealth of potent antioxidants, vitamins, and minerals to support good health.

    Dark green and orange vegetables, tomatoes, cruciferous vegetables, and alliums (onions, garlic, etc.) show particular promise for cancer-fighting ability.

    Beans, peas, & lentils

    Packed with fiber and nutrients, pulses such as beans, peas, and lentils show evidence of lowering the risk of colorectal cancer.

    Regular consumption of these powerful plants provides a boost of fiber that feeds and nourishes the microbiome in the gut.

    Your microbiome is an essential player in the immune system and one of the first lines of defense against colon cancer growth.

    Walnuts

    While all kinds of nuts and seeds should be part of a healthy plant-based diet, walnuts deserve a special mention.

    Walnuts contain healthy fats and plant compounds called polyphenols which may combat oxidative stress in the body.

    The tannins in walnuts give them their distinctive taste and may also provide cancer-fighting benefits.

    Tea

    Your daily cup of tea is more than a soothing drink. Tea contains flavonoids. These compounds act as antioxidants, reduce inflammation, and may potentially be anti-carcinogens.

    The plants found in tea create flavonoids as part of their own personal protection system. When you drink tea, those same compounds that protect the plants from disease and pests go to work defending you.

    © American Institute for Preventive Medicine

  • Compression Socks: A Fitness Friend?

    BE FIT

    Close up of running legs wearing compression socks.

    Some athletes use compression socks during their exercise or sports activities. They look like tights, knee-high socks or sleeves that go over the calves.

    Compression socks are not new. They have been used for years to help with leg pain, swelling, blood clots and varicose veins. They work by gently squeezing the legs to help move blood upward.

    But do they help with exercise performance?

    Lack of evidence for exercise performance

    While compression socks aren’t usually harmful, they’re not proven to be helpful for exercise. Studies have not found that compression socks help a person’s athletic ability.

    Still, there may be some benefit to using them if your doctor says it’s okay. Some evidence suggests that compression socks may help slightly with exercise recovery. A review of several small studies found that for some people, compression socks could help with muscle soreness. But, because these results haven’t been proven in large studies, it’s too early to say whether they will work for most people.

    Some people enjoy the feeling of pressure on the legs. They may feel that it helps them exercise longer. If that’s the case, compression socks can be a good way to help you stay active.

    Using compression socks

    If you’re interested in compression socks, ask your doctor about them. They can help with:

    *  Legs that feel achy or heavy

    *  Swelling in the feet or legs from standing or sitting for long hours

    *  Pain from varicose veins

    *  Preventing blood clots, especially after surgery or for people who can’t move around easily. This could be after an injury or for people who have an illness that requires them to be in bed for long periods.

    Some compression socks are tighter than others. Your doctor can give you a prescription for them, or you may purchase them online. Ask your doctor how long you should wear them, and what to do if you find the socks uncomfortable.

    Sources: British Journal of Sports Medicine, Journal of Sports Science and Medicine, U.S. National Library of Medicine

    © American Institute for Preventive Medicine

  • Covid-19, Cold, Flu, Or Allergy?

    SELF-CARE CORNER

    Women wearing a face mask.

    Know the difference

    You’re feeling pretty lousy. You’ve got sniffles, sneezing, and a sore throat. Is it COVID-19, a cold, flu, or allergies? It can be hard to tell them apart because they share so many symptoms. But understanding the differences will help you choose the best treatment.

    Comparison chart of symptoms between COVID-19, Cold, Flu and Allergies.

    © American Institute for Preventive Medicine

  • Creamy Squash Soup With Shredded Apples

    HEALTHY EATING

    Creamy squash soup.

    Who says creamy soup has to be unhealthy? This recipe uses the bounty of fall without lots of calories from too much fat or added sugar. It can be prepped in 10 minutes, with just 20 minutes of cooking time.

    Ingredients

    *  2 boxes (16 oz each) frozen pureed winter (butternut) squash

    *  2 medium apples (try Golden Delicious or Gala)

    *  1 tablespoon olive oil

    *  ½ teaspoon pumpkin pie spice

    *  2 cans (12 oz each) fat-free evaporated milk

    *  ¼ teaspoon salt

    *  ⅛ teaspoon ground black pepper

    Directions

    1.  Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5-10 minutes, until mostly thawed.

    2.  Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.

    3.  Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.

    4.  Stir in thawed squash and pumpkin pie spice.

    5.  Add the evaporated milk about ½ cup at a time, stirring after each addition.

    6.  Season with salt and pepper.

    7.  Cook and stir over medium heat just until soup is about to boil.

    8.  Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice or a few pumpkin seeds, if desired.

    Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water.  Microwave on high for 5-10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.

    Nutrition Facts: 4 servings. Calories 334; Total fat 4 g; Saturated fat 1 g; Sodium 370 mg; Total fiber 5 g; Protein 18 g; Carbohydrates 62 g

    Source: National Heart, Lung, and Blood Institute

    © American Institute for Preventive Medicine

  • Cystic Fibrosis Awareness

    MEDICAL NEWS

    Girl in bed with breathing mask on while holding a teddy bear.

    Cystic fibrosis (CF) is an inherited disease that affects 70,000 people worldwide. People who have CF have a gene mutation. This gene mutation causes mucus in the body to become thick and sticky.

    With CF, thick mucus in the lungs can cause infections and make it hard to breathe. The pancreas, which helps digest food, becomes clogged. Then the body can’t absorb nutrients from food. This can cause malnutrition and poor growth. CF affects other organs, too.

    CF and genetics

    People with CF have two copies of the CF gene. They get one copy from each parent. Both parents must have at least one copy of the CF gene.

    People with only one copy of the CF gene are called carriers. They don’t have the disease and may not know that they have the CF gene. Each time two CF carriers have a child, the chances are:

    *  25 percent (1 in 4) the child will have CF

    *  50 percent (1 in 2) the child will be a carrier but will not have CF

    *  25 percent (1 in 4) the child will not be a carrier and will not have CF

    People with CF can also pass copies of their CF genes to their children. If someone with CF and a CF carrier have a child together, the chances are:

    *  50 percent (1 in 2) the child will be a carrier but will not have CF

    *  50 percent (1 in 2) the child will have CF

    Getting tested for the CF gene

    People who are considering pregnancy may wish to get a CF genetic test. This tells you if you have CF or if you could be a carrier. This test looks for the most common CF genes, but it doesn’t test for all of them. If you’re not sure if you need the test, ask your doctor. The decision to get CF testing is a personal one and is different for everyone.

    Longer lives  for CF

    There is no cure for CF. But with proper medical care, people with CF are living longer than ever before. Today, more than half of people who live with CF are over age 18.

    Sources: Cystic Fibrosis Foundation, National Institutes of Health

    © American Institute for Preventive Medicine

  • Dealing With Difficult Personalities

    WORK LIFE

    Two coworkers sitting with laptop, talking and drinking coffee.

    Everyone’s personality has its own quirks and idiosyncrasies. In the workplace, you may have to deal with many different personalities, each with a unique set of positives and negatives. Learning how to get along with a variety of people will make you a better co-worker and employee.

    When you tap into people’s strengths and work productively together, you contribute to a work environment where everyone can thrive.

    Acknowledge their contributions

    It can be easy to identify the frustrating parts of someone’s personality. But, everyone brings something to the table. If you focus on what everyone contributes, it can change your whole perspective.

    Get in the habit of noticing what others do well or correctly. Say thank you, or send an email letting them know you appreciate them.

    Pick your battles

    Sometimes people just rub each other the wrong way. It’s a normal and unavoidable part of life. At work, it’s often better to let things go instead of getting upset over every irritation. There will be times when conflict is unavoidable. So, save your energy for when it really matters.

    Ask questions

    Take the time to get to know and understand the people you work with. Find out how they work best so you can develop strategies for interacting with them. For example, if you know a co-worker is slow responding to email, choose another form of communication. Building on each others’ strengths will decrease everyone’s frustration and stress.

    © American Institute for Preventive Medicine

  • Debt-To-Income Ratio: Faqs

    FINANCIAL HEALTH

    Young couple looking over bills together.

    A healthy debt-to-income ratio is an indicator of financial stability. Just as the term implies, this ratio compares the amount of money you pay toward debt against your income.

    A stable debt-to-income ratio is anything 43% and lower. Someone with a higher percentage may struggle to make ends meet and keep up with their payments.

    When applying for a mortgage, lenders will use this number as a determining factor, so it’s essential to know where you stand. In most cases, you must have a debt-to-income ratio under 43% to get a qualified mortgage when buying a home.

    Calculate debt-to-income ratio

    The equation looks like this: Total monthly debt payments ÷ monthly gross income (before taxes) = debt-to-income ratio

    Here’s an example: Let’s say you make $6000 each month before taxes, and you have an $1800 mortgage, $300 car payment, $150 student loans, and $50 credit card payment.

    ($1800 + $300 + $150 + $50) ÷ $6000 = debt-to-income ratio

    $2300 ÷ $6000 = 0.38

    Your debt to income ratio is 38%.

    Bills as debt

    *  Monthly rent or house payment

    *  Auto, student, or other monthly loan payments

    *  Monthly alimony or child support

    *  Monthly credit card payment

    *  Any other debt

    © American Institute for Preventive Medicine

  • Different Shoes For Different Sports

    BE FIT

    Pair of shoes with apple and water bottle.

    If you play sports, shoes are important. Wearing the wrong shoes can sideline you with foot injuries and pain. Follow these guidelines to keep feet happy.

    Basketball, tennis and volleyball shoes should have:

    *  A thick, stiff sole that absorbs impact

    *  High ankle construction for quick changes in direction

    *  Lighter weight with a sole designed for quick starts and stops

    Soccer shoes should have:

    *  A good quality footbed to support your arch type

    *  The correct stud type for the ground you play on: soft, hard, firm or turf

    *  Molded rubber cleats

    Football and lacrosse shoes should have:

    *  High ankle support, especially for linemen and players who move side to side

    *  Good traction on a grassy field in wet and dry conditions

    *  Proper fit – don’t use hand-me-downs

    Baseball and softball shoes should have:

    *  Support to prevent arch pain

    *  No metal baseball spikes for athletes younger than 13

    *  Multi-cleats for children ages 11-15

    Running shoes should have:

    *  Good shock absorption for high-impact forward motion (not side motion)

    *  The right arch type for you (high, medium, low)

    Source: American Podiatric Medical Association

    © American Institute for Preventive Medicine