HealthyLife Articles

Author: AIPM

  • Enjoy Thanksgiving Without Weight Gain

    HEALTHY EATING

    Family and friends sitting around the table having dinner.

    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

  • Ergonomics For The Home Office

    WORK LIFE

    Women sitting at desk working on computer.

    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

  • Exercise To Lower Blood Sugar

    BE FIT

    Gym shoes, dumb bells, headphones, glucose meter.

    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

  • Exercise Your Feet

    BE FIT

    Close up of feet walking on treadmill, with an overlapping illustration of a foot skeleton.

    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

  • Fight Back Against Radon

    WELL-BEING

    Women yawning while driving.

    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

  • Find Your Balance

    SELF-CARE CORNER

    Women with arms streched out, balancing.

    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

  • First Aid Kits: Stay Up To Date

    SELF-CARE CORNER

    Women helping wrap man's foot and ankle with sprain wrap.

    A first aid kit is an essential self-care item that should always be handy. A well-stocked kit prepares you for any situation or emergency that may arise.

    If you don’t have a first aid kit, you can purchase ready-made kits at most pharmacies. Ideally, you should have a kit for your home as well as your vehicle, so you’re covered anywhere you go.

    First aid kits should be updated every six months to keep supplies stocked and replace expired items. Now is a good time to go through your kits to ensure they are up to date and stocked with everything you need.

    What should be in your kit?

    *  2 absorbent compress dressings (5 x 9 inches)

    *  25 adhesive bandages (assorted sizes)

    *  1 adhesive cloth tape (10 yards x 1 inch)

    *  5 antibiotic ointment packets

    *  5 antiseptic wipe packets

    *  2 packets of aspirin (81 mg each)

    *  1 emergency blanket

    *  1 breathing barrier (with one-way valve)

    *  1 instant cold compress

    *  2 pairs of nonlatex gloves (size: large)

    *  2 hydrocortisone ointment packets

    *  1 3-inch gauze roll (roller) bandage

    *  1 roller bandage (4 inches wide)

    *  5 3 x 3-inch sterile gauze pads

    *  5 sterile gauze pads (4 x 4 inches)

    *  A thermometer (non-mercury/non-glass)

    *  2 triangular bandages

    *  Tweezers

    *  A first aid guide or reference book

    Personalize your kit

    Depending on the needs of yourself and your family, you should add special items unique to your situation. For example:

    *  If someone in your family has diabetes, include glucose tabs/gels, quick glucose snacks, and a glucagon injection kit.

    *  If someone in your family has a severe allergy, include an epi-pen and some antihistamine medication.

    *  Include a list of medications that each family member takes, as well as contact information for their doctors.

    *  Include your address in a prominent place in your first aid kit. This will allow the person who is helping you in an emergency to give this information to first responders.

    © American Institute for Preventive Medicine

  • Fun Facts About Cruciferous Vegetables

    HEALTHY EATING

    A bowl filled with broccoli and brussels sprouts.

    *  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

  • Get Into Zone 2

    BE FIT

    Close up of man using smart watch with heart beat showing at 96 bpm.

    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