FINANCIAL HEALTH
Banks, government and companies will not ask you to pay a bill on the phone. Don’t send money or give out personal information over the phone or by text.
Scammers can put up fake caller ID information. It may look like it’s from someone you know when it’s not. Don’t believe caller ID.
These methods of payment don’t provide fraud protection. Real companies won’t ask you to do this. Know the risks of wiring money and gift cards.
© American Institute for Preventive Medicine
HEALTHY EATING
Eating better for your heart doesn’t have to be complicated. In fact, making some small substitutions in your diet each day can add up to better health. It doesn’t require a big investment of time or money to make these changes:
Instead of: Crackers or chips
Try: Unsalted nuts and seeds
Crackers and chips are processed foods with few vitamins and minerals. They’re often loaded with salt, sugar or excess fat.
Nuts and seeds, on the other hand, contain heart healthy unsaturated fats that can improve blood cholesterol levels. They also contain fiber, which can help lower cholesterol and fight constipation. They’re convenient to take on the go and offer a satisfying crunch.
Instead of: White dinner rolls or pasta
Try: Whole grain breads and pasta
White “refined” breads and pastas have much of the natural nutrients stripped out during processing. They usually have little to no fiber. This means they don’t help you feel full and they can cause a drop in blood sugar a short time after they are eaten.
Instead of white pasta and bread, try a whole grain option. Whole wheat pasta, quinoa and brown rice contain fiber, nutrients and even protein that’s great for your heart. Eating whole grains instead of refined grains may lower the risk of heart attack, stroke and obesity.
Instead of: Cheesy pasta or sandwiches
Try: Avocado sliced or spread
Cheese can be eaten in moderation as part of a healthy diet. But many processed cheeses contain saturated fat, salt and artificial ingredients.
Instead of processed cheese, try creamy avocado. Diced avocado pairs well with cherry tomatoes and herbs as a pasta topping. Try ripe avocado on a sandwich in place of sliced cheese. Avocado contains monounsaturated fats, which are heart health superstars. It also has antioxidants to help fight heart disease.
Instead of: Lunch meat sandwiches
Try: Hummus and vegetable wraps
Most deli meats contain a large amount of salt. A diet high in salt can lead to high blood pressure, which increases the risk of heart disease and stroke. They may also contain saturated fat, which may raise the risk of heart problems.
Skip the meat and try a plant-based sandwich that still offers protein without the extra salt and unhealthy fat. Almond butter and peanut butter taste great on whole grain bread. Hummus offers protein and fiber, and pairs well with vegetables on whole grain wrap bread.
Source: American Heart Association
© American Institute for Preventive Medicine
HEALTHY EATING
Vitamins play a powerful role in supporting the immune system. These three vitamins are some of the best for immune system support:
* Vitamin D: Eat foods like fortified milk, cereal and fatty fish, like salmon. Spend 15 minutes a day in the sun to get a good dose of vitamin D. Or take a daily 1,000-4,000 IU supplement.
* Vitamin C: Eat citrus fruits, tomatoes, potatoes, strawberries, peppers, broccoli, Brussels sprouts and kiwifruit.
* Zinc: Eat red meat, poultry, fortified cereal, whole grains, beans and nuts.
Dietary supplements can also be a good option, but be sure you talk to your doctor first. Dietary supplements can cause undesirable side effects, especially if taken with other medications or if taken in large doses.
© American Institute for Preventive Medicine
HEALTHY EATING
Most of us think of Thanksgiving as a huge meal where we enjoy our favorite foods. But you don’t have to feel guilty afterward. You can truly enjoy your holiday meal and hang on to your healthy habits.
Don’t “save your appetite”
Many people think that they should skip breakfast and lunch so they can be extra hungry for Thanksgiving dinner. This usually leads to extreme hunger and overeating. In fact, you’ll probably eat much more than you would have done if you had eaten lunch!
Instead of skipping meals, focus on eating very healthy meals early in the day to avoid feeling too hungry. This helps you make smart choices and control portion sizes when you show up for dinner.
Enjoy every bite
Start with smaller portions, and eat slowly while smelling and tasting each bite. We often overeat when we gobble food down quickly. We don’t truly enjoy it and experience how delicious it is. You can get just as much satisfaction and enjoyment from eating smaller portions.
Small, slow and steady is key
The appearance of food makes a difference in how much we eat. If you use a big plate, you may be more tempted to fill it up and eat more. It helps to start with a smaller plate.
Put down your fork and wait a few minutes before getting second helpings. Give your stomach time to tell your brain that it’s full. You may find that you don’t need more food after all.
Focus on colorful fruits and vegetables
The fall harvest can be a great way to enjoy the season. Make your dish “to pass” a healthy plate of winter squash or baked apples (without added sugar). Or try roasted broccoli or cauliflower.
If you’re hosting the meal, make sure you have lots of vegetables and fruits on the menu. For example, appetizers can be cut-up veggies, rather than chips.
Don’t put healthy habits on “hold”
The holidays are busy, but a 15-minute walk will help lower stress levels and burn a few calories. Keep exercise and healthy habits in mind, even if you decide to indulge in a few treats.
Remember that one holiday slip-up doesn’t mean you have to give up your healthy eating or exercise plan! Get back on track tomorrow.
Sources: Academy of Nutrition and Dietetics, American Heart Association
© American Institute for Preventive Medicine
WORK LIFE
If you are working from home, either full or part-time, you should ensure your home office is set up ergonomically. A set-up that is not designed for efficiency and comfort can lead to wasted time and poor posture.
Do a quick assessment of your work space and see if it meets ergonomic standards.
Things to check when seated at your desk:
* Are your head and neck balanced and in line with your spine?
* Can you sit upright in your chair with your lower back fully supported?
* Are your shoulders relaxed and forearms parallel to the floor?
* Are your wrists straight when using the mouse or keyboard?
* Is your monitor an arm’s length away and in direct line of sight?
Home office considerations:
* Are you working in a comfortable location?
* Can you alternate between sitting and standing?
* Do you move regularly to stretch and change position?
* Are your most used items within easy reach?
© American Institute for Preventive Medicine
BE FIT
If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.
Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.
Here are more tips:
* Check with your doctor for exercises that are best for you.
* Check your blood sugar before exercising, especially if you take insulin.
* Recheck your blood sugar once you finish exercising.
* Drink plenty of water before, during, and after exercise.
* Have a snack on hand in case your blood sugar gets low.
* Wear good-fitting shoes and socks.
* Monitor your feet for sores.
* Aim for at least 20 minutes of exercise each day.
© American Institute for Preventive Medicine
BE FIT
Without strong and flexible feet, walking, running, and other kinds of movement may become painful.
Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:
*Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.
*Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.
*Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.
*Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.
© American Institute for Preventive Medicine
SUCCESS OVER STRESS
Gratitude is a great stress-buster. When you focus on what you are thankful for, it becomes difficult to stay anxious or worried.
Even if what is happening at the moment is stressful, choosing to emphasize the positive can keep life in perspective.
A gratitude journal is one effective way to make thankfulness a daily habit. Intentionally making a note of what went well each day or reflecting on your many blessings is a powerful antidote to stress.
Tips for starting a gratitude journal
1. Decide the best medium for you. A dedicated journal to jot down a gratitude list might work well. For others, a digital list will be a better fit. It’s ok to try a few methods to find what works for you.
2. Pick a time of day to briefly reflect and add 3-5 items to your gratitude list. Try to stick to it. You want to make gratitude a daily habit, so consistency is important.
3. Keep it simple. You are more likely to be successful with this new habit if you keep your goal achievable. You don’t need to spend 20 minutes coming up with fifteen things you are thankful for each day. Less is often more.
4. Pause to enjoy how you feel when you cultivate gratitude. The more you practice, the easier it can become to hold onto that feeling and infuse your days with positivity and joy.
© American Institute for Preventive Medicine
WELL-BEING
Radon can get into your home and cause serious health problems. But you can take steps to remove this dangerous gas that you can’t see, taste or smell.
Radon is a natural radioactive gas. When uranium breaks down in the soil, it makes radon. Then, radon can seep into a home’s foundation, causing health problems for the people who live there.
Why is radon harmful?
When you breathe in radon, its natural radioactive particles can get trapped in your lungs. Radon is a leading cause of lung cancer in non-smokers. If you smoke and breathe radon, your risk of lung cancer is especially high.
How do I know if I have radon?
The only way to know if a home has radon is through a radon test. You can buy radon tests at hardware stores or online. Your local health department may sell them.
Radon tests are easy to use. Usually, you let the test stay in your basement or the lowest point in your house for a few days. When the test is complete, you mail it in. The testing company sends you the results.
If your test results say your radon level is 4pCi/L or higher, take a second test to be sure. If the average between the two tests is 4pCi/L or higher, you need to fix the problem. You can do this with radon removal, also called radon mitigation.
How do I get rid of radon?
Removing radon from a home requires special skills and tools. Choose a qualified radon mitigation contractor to fix your home.
Ask your state radon office for names. Many states require radon professionals to be licensed, certified or registered for your added safety.
New homes aren’t safe
No matter how old or new your home, radon can get in. It seeps in through foundation seams, joints and cracks. It can also get in through a sump pump or drain located in the basement.
If you’re buying a home, make sure the home has been tested for radon or that it has a radon mitigation system in place.
Source: Environmental Protection Agency
© American Institute for Preventive Medicine
SELF-CARE CORNER
Good balance is essential for healthy aging. The ability to maintain and recover your equilibrium as you move helps protect you from injury and falls.
Your independence depends on your ability to balance. Almost every activity necessary for daily life relies on safe movement. As people age, preserving balance protects quality of life and their confidence to move without fear.
Activities that require balance
Balance is a foundational skill that impacts almost every type of movement:
* Walking
* Housework
* Picking up kids or pets
* Getting up and down from the floor, bed, couch, or commode
* Cooking
* Navigating uneven or unexpected surfaces
* Shopping and carrying groceries
* Lifting, moving, and reaching for items
Factors that impact balance
Your brain uses information from your eyes, ears, and other body parts to constantly adjust your position in space. Anything that impacts these systems may negatively affect balance:
* Lack of physical activity
* Inner ear problems
* Lack of sleep
* Lack of strength
* Decline in coordination
* Vision changes due to cataracts, glaucoma, etc.
* Cognitive conditions such as dementia or Alzheimer’s disease
If you are concerned about your balance, talk to your doctor. It may be a sign of a more serious condition.
Improve balance
* Practice standing on one foot. Stay near a wall for support, but gradually challenge yourself to balance longer and with less support as you are able.
* Try walking heel to toe along a straight line.
* Use a wobble board. This strengthens your balance, muscles, and coordination.
* Go up and down stairs.
* Side step back and forth across a room.
* Do calf raises. Using a wall or chair for support, rise up on the ball mounds of your feet and slowly lower back down. Do 2-3 sets of 10-15 repetitions.
* Take yoga or tai chi classes.
* Lift weights to increase strength and preserve the muscle necessary to balance well.
© American Institute for Preventive Medicine