HealthyLife Articles

Author: AIPM

Get Involved With Wellness

WELL-BEING

Staying motivated to make healthy choices can be challenging. That’s why connecting with others who share your goals can be so effective. Getting involved in a wellness program helps you stay on track and successfully make positive changes.

* Take advantage of your workplace wellness activities and programs.

* Take an exercise class at a local fitness center or park district.

* Look for wellness offerings through local churches, libraries, and community centers.

* Start your own group by gathering like-minded friends, family, and coworkers.

* Remember, wellness isn’t just exercise! Look for programs on cooking, gardening, mindfulness, spirituality, emotional health, book clubs, and self-care, and more!

* Ask your doctor to recommend wellness programs.

* Set yourself up for success by choosing programs that fit comfortably into your schedule.

* Connect with an online wellness community or program.

© American Institute for Preventive Medicine

January 23, 2026
Move For Mental Health

BE FIT

Movement doesn’t just strengthen your body. Your mental health and well-being benefit from regular exercise, too. When you move your body, every part of you feels better. This includes your thoughts, feelings, and emotions. What’s good for the body is good for the brain. While exercise is not a replacement for mental health treatment, it is a tangible way to impact your mind for the better.

Reduced stress

We all experience stress on a regular basis. It’s a normal and unavoidable part of life. But how we manage stress can mean the difference between a peaceful mind or one in turmoil.

Exercise is a great stress management tool. When you get your blood pumping, it releases feel-good hormones called endorphins that counteract the effects of stress. Exercising also reduces tension and fatigue, giving you more energy to manage stressful situations.

Better sleep

When you don’t sleep well, it’s challenging to manage your body’s stress response. And when you don’t manage stress levels well, your body’s stress response makes it difficult to sleep.

Exercise can interrupt this frustrating cycle. By positively influencing your natural circadian rhythm, movement makes it easier to fall asleep and sleep deeply. And a healthy dose of movement helps you feel comfortably tired at the end of the day.

Improved mood

Most people report they feel happier and in a better mood after exercise. And you don’t have to be a runner to feel the benefits. Whether you lift weights or take a brisk walk, the benefits are the same. Even getting up to do some chores can shake off the “blahs.”

By increasing blood flow and alertness, movement helps you feel more confident, capable, and positive. In turn, this boost in mood supports your overall sense of well-being.

Brain Health

Mental health is directly related to brain health. A well-functioning, healthy brain thinks, feels, and copes better.

Regularly getting your heart pumping is good for the blood vessels in the brain. Exercise also protects against the build-up of plaque in the vessel walls. This helps protect the brain from damage and declining function.

© American Institute for Preventive Medicine

January 23, 2026
Refinancing Pros & Cons

FINANCIAL HEALTH

There are pros & cons to refinancing your home. It may not be the best choice for everyone, depending on their unique situation.

Pros

* Lower interest rate: When refinancing at a lower rate, monthly payment decreases, and you’ll pay less over your mortgage life.

* Changing the term of your mortgage: When you refinance, you essentially take out a brand new mortgage. This allows you to set new terms, meaning you can either lengthen or shorten the term.

* Cashing out on home equity: If your home is worth more than the remaining mortgage, you may be able to do a cash-out refinancing.

Cons

* Refinancing costs: There can be a lot of expenses involved in refinancing your home. Calculate whether the savings from a lower interest rate will balance out the fees.

* Prepayment penalties: Some lenders charge a penalty for paying off a loan early. Determine if any penalties apply and what they are, as that may add to refinancing costs.

* Refinancing restarts amortization: In the early years of a loan, you pay more on interest and less on principal. In later years, you pay more on principal and less on interest. Refinancing may set you back to paying more interest.

© American Institute for Preventive Medicine

January 23, 2026
Stroke Faq’s

MEDICAL NEWS

A stroke occurs when oxygen flow to the brain is disrupted. Within minutes of a stroke, brain cells begin to die from lack of oxygen. As more cells die, parts of the brain become damaged and may no longer function properly.

Three main types of strokes

* Ischemic stroke is caused by a blockage in the blood vessels of the brain. It is the most common type of stroke.

* Transient ischemic stroke (TIA), also known as a mini-stroke, is a type of ischemic stroke in which blood flow is blocked for only a few minutes. TIA’s are often a warning sign that a more severe stroke may occur.

* Hemorrhagic stroke is caused by a blood vessel in the brain leaking blood or bursting. The buildup of blood puts pressure on brain cells, which causes damage.

Signs & Symptoms

* Numbness or weakness in the face, limbs, or body on one side

* Sudden vision trouble

* Confusion and difficulty speaking

* Severe headache

* Dizziness and trouble with balance or walking

Early identification of a stroke is essential to minimize harm to the brain. Every minute is critical for getting fast and effective treatment.

Knowing the warning signs of a stroke means you can quickly seek medical help. Getting medical attention within the first few hours of a stroke ensures the best possible outcome and recovery. If you suspect a stroke, call 911 right away.

Effects of a stroke

The brain controls many essential body functions, including movement, speech, breathing, digestion, memories, and emotions. The damage caused by a stroke can lead to long-term disability or even death.

The exact impact of a stroke depends on the area of the brain affected, the length of time between the start of the stroke and treatment, and any underlying conditions.

Possible side effects of a stroke include:

* Weakness or paralysis on one or both sides of the body

* Difficulty forming or understanding speech

* Impairment of memory, concentration, thinking, and judgment

* Trouble chewing or swallowing

* Bladder and bowel control issues

* Depression

© American Institute for Preventive Medicine

January 23, 2026
Introduction 2

Systematic Stress Management Program

Step 2: Stress Management at Work

Introduction

Work Stress Factors

Burnout Self Inventory

Identify Your Burnout Traits

Work Stressor Questionnaire

Ten Tips for Preventing Burnout

Stress and strain have long been associated with the work people do. It’s not just the idea of physical labor, but also the wear and tear of work on people’s mental health. Stress on the job, in fact, is something that almost every working person experiences.

Work stress is the relationship between stressors on the job and how the worker physically and emotionally reacts. Is it the boss who breathes down your neck, the overtime hours, the noise levels, or meeting deadlines? It’s all that and more! Stress at work can also involve job security, unstimulating work, salary, and many other issues.

When work stress is prolonged and severe, the risk of experiencing burnout increases. Burnout is the condition where unrelieved stress creates a psychologically crippling state for the worker. This dangerous condition can be overcome if its stages are recognized and addressed early.

In this unit, you’ll discover more about the nature of stress on the job and how you can deal with it more effectively.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Introduction 5

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

Most people, places, and things are neutral. It is our thoughts about them that create negative or positive feelings. In other words, being stuck in traffic can be very stressful for one person and only a mild bother for another.

This unit looks at managing self-talk or thought habits that are self-defeating or result in unwanted distress. It will explain how you can distract yourself from having thoughts that are more stressful than you prefer.

The motto in the “Thinking Differently” chapter is “I CHOOSE TO BE IN CONTROL.” In other words, I choose my thoughts and how much time I spend with my thoughts. It is as easy as changing one’s mind.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
10 Action Steps For Healthy Eating

Nutrition

1. Keep track of what you eat and drink to see how many calories you have a day.

2. Plan meals and snacks. Involve your family. Eat together at the table, not in front of the TV.

3. Bone up on calcium and vitamin D. Drink nonfat and low-fat cow’s milk or almond, rice, or soy milk fortified with these nutrients.

4. Focus on foods with fiber. Choose whole-grain breads, cereals, and pastas over white, enriched ones.

5. Eat less meat and more vegetables. Make kebobs with green and red peppers, onions, and salmon or chicken.

6. Choose meatless meals more often. Start with “Meatless Mondays.” Enjoy meatless chili, veggie burgers, and soups with beans, lentils, and plenty of veggies.

7. Be snack-attack ready. Keep fruit, veggies, almonds, or unsalted nuts on hand.

8. Eat less fast food and processed foods. Pack your lunch more often.

9. To limit restaurant portions, share an order with someone. Or, eat half and take the other half home for another meal.

10. Chew each bite thoroughly. Sip water between bites. Take a break halfway through your meal.

© American Institute for Preventive Medicine

January 23, 2026
10 Action Steps To Tame Stress

Stress Management

1. Take deep breaths. Hold it in for four seconds. Then blow the breath out. Repeat several times.

2. Accept the things you cannot change in yourself and others.

3. Meditate. Practice yoga or tai chi.

4. Exercise and move your body for fitness and to relax your mind.

5. Set realistic goals. Don’t bite off more than you can chew.

6. Try to eat at regular times during the day to keep blood sugar levels steady.

7. Request help from others when you need it. Delegate tasks.

8. Escape to a place (or picture a scene) where you feel calm, happy, and secure.

9. Set time aside for 100% relaxation, such as a vacation.

10. Spend time with cheerful people. Laugh a lot. Keep a sense of humor. Try to stay positive and see the silver lining in a negative situation.

© American Institute for Preventive Medicine

January 23, 2026
3 Ways To Tone Your Stomach

Fitness

Speaking of ways to gauge fitness, medical experts say that carrying as little as 5 to 10 pounds of excess fat around the torso may be related to health risk factors like elevated cholesterol, blood pressure, and blood sugar levels. So a potbelly may be an obvious sign that you’re out of shape, outside and in. The following exercises, when combined with a weight-control diet and calorie-burning exercise, can help you tone your abdominal muscles. Select the exercise that’s right for you. (Anyone with lower back problems shouldn’t do the intermediate and advanced exercises.)

Head and shoulder curls (beginning exercise): Lie on your back with your legs bent. Touch your fingertips together behind your head at the base of your skull. Keeping your lower back pressed against the floor and using your abdominal muscles, raise your head and shoulders off the floor at a 30-degree angle. Important: Keep your spine, neck, and head in a straight line, and don’t jerk up and forward. Breathe in as you raise your torso. Hold this position for a count of five, then exhale as you return to the starting position. Repeat this 10 to 15 times.

Sit-ups with arms crossed (intermediate exercise): Lie on your back with your knees bent and your arms crossed over your chest, each hand grasping the opposite shoulder. Curl up to a sitting position, then down to the starting position. Repeat 10 to 15 times.

Sit-ups with fingers laced behind your neck (advanced exercise): Lie on your back with your knees bent and your feet placed one foot apart. Clasp your hands together behind your neck, with your fingers interlaced. Curl up to a sitting position and touch your right elbow to your left knee. (Be careful not to pull your head up with your hands, to avoid strain or injury.) Return to the starting position. Curl up to a sitting position and touch your left elbow to your right knee. Then return to the starting position. Repeat 15 to 25 times.

© American Institute for Preventive Medicine

January 23, 2026
Seven Ways To Cure Workaholism

Stress Management

Time off is good behavior, especially for people who work, work, work, all the time. When work overpowers all other activity, stress develops. Long hours, with little relief, generally leads to:

* Less productivity or inefficiency.

* Neglected family and social life.

* Distorted concepts of what’s important and what’s not.

So often, though, a workaholic is the last to realize a problem exists. People who have trouble separating themselves from their jobs may feel that their personal worth is measured by how much they produce at work and little else.

Ask your spouse or a close friend if they think you’re a workaholic. If the answer is yes, here are some ways to create a healthier balance between work and play.

Gradually cut down the number of hours you work each day or week.

Avoid radical changes, but take measurable steps, like making it a rule not to work on weekends. (If that means you have to cut your workload proportionally by skipping unimportant tasks or delegating some work, so be it.)

Plan time for recreation in your schedule as though it were an important commitment.

(It is.) Set aside some time for fun, however brief, every day.

Get some physical exercise every day.

Take a walk, do some stretching, or participate in some other nonstressful, noncompetitive activity.

Avoid talking shop over lunch.

Go on a picnic or meet an old friend and talk about something unrelated to work.

Choose a hobby that contrasts with the kind of work you do.

If you work on highly technical mental problems all day, take up a handicraft hobby like woodworking or needlework. If you stay indoors all day, take up an outdoor activity like gardening or bicycling.

Select leisure activities carefully.

You need at least one activity you can share with family or friends.

Refuse to feel guilty when you’re not working.

This is probably the most important step of all.

© American Institute for Preventive Medicine

January 23, 2026