HealthyLife Articles

Author: AIPM

  • Diet & Fertility

    HEALTHY EATING

    Couple in kitchen cooking together.

    While many factors that affect fertility are beyond your control, lifestyle habits are something you can change for the better when trying to conceive.

    Eating a nutritious diet and maintaining a healthy weight put your body in the right condition for reproduction. Choosing a quality diet is an essential part of the process.

    What to eat

    There are still gaps in our understanding of the best diet to promote fertility. However, we do know a healthy diet is beneficial in all stages of life. Here are some general guidelines that have been shown to support fertility:

    *Choose healthy fats.These include monounsaturated and omega 3 fats. Olive oil, avocados, fatty fish, nuts, and seeds are good sources of these fats.

    *Up your plant intake.Fruits, vegetables, whole grains, beans, legumes, and nuts and seeds should feature heavily in your diet.

    *Women should consume foods high in iron.Plant sources of iron include beans, lentils, leafy greens, fortified cereals, and whole grains. For better absorption, include vitamin C-rich foods such as citrus, berries, and peppers.

    *Women should take a daily prenatal multivitamin.It should include 400 micrograms of folic acid.

    What to avoid

    The eating pattern considered beneficial for fertility also includes foods to limit when trying to conceive.

    *Trans fats.These less healthy fats are found in some processed foods. Choosing a whole food diet will naturally eliminate many unhealthy trans fats.

    *Less animal protein.Small quantities of beef, chicken, pork, and fish are OK, but most people benefit from cutting back, especially red meat.

    *Junk food.Processed foods high in sugar, salt, and fat don’t support reproductive health.

    *Overeating.Men or women who are overweight or obese may benefit from gradual, healthy weight loss to boost fertility.

    *Fad diets.Avoid following fads as these diets are often imbalanced or can lead to rapid, unhealthy weight loss which may interfere with fertility.

    © 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

  • Create A Home Gym

    BE FIT

    Workout equipment for the home.

    Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

    You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

    Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

    Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

    Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

    Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

    Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

    Source: National Library of Medicine

    © American Institute for Preventive Medicine

  • Cracking The Benefits Of Eggs

    HEALTHY EATING

    Image of an egg in a frying pan.

    Very low sugar

    For people who need to watch their sugar or carbohydrate intake, eggs can be a good option. A large egg contains less than a fifth of a gram of natural sugar.

    Protein

    A large egg contains about 6 grams of high-quality protein. Protein can help you feel fuller, longer. This is because it’s slower to digest than carbohydrates.

    Protein is the building block for many important functions in the body. It helps build new skin, bones, muscles and blood.

    Protein may also help you keep your energy levels up throughout the day.

    Healthy fats

    Eggs contain omega-3 fats. These fats help with brain function. Experts think omega-3 fats may also help improve heart health.

    Eggs are low in saturated fat. Saturated fat is the type of fat linked to heart disease and other health problems. Most of the fat in eggs is found in the yolk.

    Vitamins and minerals

    Eggs contain a number of vitamins, including:

    *  Vitamin A, which is important for eye health

    *  Vitamin B12, which helps make red blood cells

    *  Folate, which can help prevent certain birth defects in pregnant women and is needed to make DNA in the body

    *  Vitamin D, which is important for bone health and immune system function

    Eggs also contain minerals that the body needs, such as iron, selenium and iodine.

    Enjoy eggs safely

    Eggs should be cooked thoroughly before eating. Raw or undercooked eggs can have dangerous bacteria like salmonella. This can make a person very sick. But, cooking eggs until the yolks are firm helps avoid this risk. Eggs should also be kept in the refrigerator. Don’t use any eggs that are past the expiration date.

    If you have any health conditions, ask your doctor before making changes to your diet.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Cool That Heartburn

    SELF-CARE CORNER

    Man suffering from heartburn.

    Do you get a burning feeling in your chest after eating or at night? Does it get worse if you lie down or bend over?

    Many people have heartburn once in a while.

    Don’t ignore frequent heartburn

    When heartburn keeps happening, it could hurt your health. Frequent heartburn that lasts longer than two weeks is called gastroesophageal reflux disease (GERD). This condition can damage your throat or even cause breathing problems.

    See a doctor about frequent heartburn so you can get treatment.

    If you get occasional heartburn, there are several ways you can reduce it or avoid it:

    *  Stay upright after eating. Don’t lie down after a meal. This can cause the acid and food to come up and into your esophagus.

    *  Avoid activities that use the tummy muscles right after eating. This includes activities like hard exercise or lifting heavy objects.

    *  Eat smaller meals. Eat your food slowly and stop before you feel overly full.

    *  Avoid heartburn triggers. This includes caffeine, chocolate, fatty foods, fried foods and spicy foods.

    *  Work toward a healthy weight if you are overweight.

    *  Ask your doctor about using an antacid for occasional heartburn.

    Heartburn drug recall

    Recently, the Food and Drug Administration (FDA) found that an acid reflux (GERD) medicine contained a “probable human carcinogen” at low levels. This means that these medicines contain something that could potentially cause cancer.

    The drug, known as ranitidine or Zantac, is an H2-blocker. It works by reducing the amount of acid in the stomach. After FDA’s announcement, some drug companies recalled their ranitidine products. Some pharmacies also pulled the medicine off their shelves.

    If you are taking ranitidine or Zantac, talk to your doctor. There are other FDA-approved medicines that could work for you. Your doctor can help you choose the best treatment.

    FDA continues to evaluate the safety of ranitidine and will provide more information as it becomes available.

    Source: Food and Drug Administration

    © American Institute for Preventive Medicine

  • Clear Facts On Eye Drops

    SELF-CARE CORNER

    Image of man placing eye drop in eye.

    Staring at a computer, dry winter air, cold temperatures, allergies, medications. A number of things can make eyes red, dry or uncomfortable.

    Many people turn to a bottle of eye drops for quick relief. But, if you use eye drops often, there are a few things you should know.

    Seeing red

    Redness relief eye drops contain an ingredient that shrinks blood vessels in the eye, giving you that bright-eyed effect. But, these drops can be harmful if you overuse them.

    Using redness drops frequently can cause a “rebound” effect, making the redness even worse. Then you feel like you have to use the drops more and more to control the redness.

    Don’t use redness relief drops on a regular basis. If your eyes are often red, you should see an eye care professional to get to the root cause.

    Artificial tears

    Artificial tear eye drops are generally safe to use regularly. They don’t contain any active ingredients. Instead, they are designed to mimic your own tears. These work well for occasional dryness or discomfort.

    Keep an eye on preservatives

    Many eye drops contain preservatives. These keep germs from growing in the drops. They allow you to use the same bottle of drops for a longer period of time.

    Some people find that the preservatives in eye drops make their eyes itchy or irritated. If you notice any burning or stinging after using eye drops, even artificial tears, stop using them.

    Preservative-free eye drops are available. These work well for people who are sensitive to preservatives. They are usually in small single-use vials that come in a pack. You use the vial once and throw it away.

    Eye health red flags

    The best way to keep eyes healthy is to see your eye health professional regularly. Ask your optometrist or ophthalmologist how often they should see you. It will depend on your age, any health issues and your eye health history.

    Call your eye professional right away if you notice:

    *  Pain or itching in the eye

    *  Redness that won’t go away

    *  Dry eyes that aren’t relieved with artificial tears

    *  Changes in vision, such as not seeing as well

    *  Cloudy or blurry vision

    *  Floaters or other spots in your vision

    Source: American Academy of Ophthalmology

    © American Institute for Preventive Medicine

  • Cholesterol: To Eat Or Not To Eat?

    HEALTHY EATING

    Bowl with salman, nuts, cucumbers.

    Not that long ago, eggs were considered taboo, and heart healthy eating meant avoiding cholesterol. However, our understanding of the impact of dietary cholesterol on blood cholesterol has evolved in recent years.

    Instead of worrying about the amount of cholesterol in food, watching your overall fat intake is most important, especially the unhealthy fats. For the best heart protection, you should consume a diet low in unhealthy fats, such as saturated and trans fats.

    Moderation is key. Cholesterol-containing foods can be part of a healthy diet as long as you do not over-consume them.

    Foods that contain cholesterol & unhealthy fats

    *  Egg yolks (egg whites do not contain cholesterol)

    *  Cheese

    *  Butter

    *  Shellfish

    *  Red meat

    *  Full fat milk and yogurt

    *  Fried foods

    *  Processed meats

    *  Most fast foods

    *  Desserts such as cake, cookies, and pies

    Decrease intake of cholesterol & unhealthy fats

    A healthy diet is one high in plant foods such as fruits, vegetables, and whole grains. If you focus on eating more of these unprocessed, plant foods, you will naturally be eating a diet lower in fat and cholesterol.

    Try these tips to bring more balance to your diet:

    *  Eat 1-2 fruits and vegetables at each meal.

    *  If you consume dairy products, choose fat-free or low-fat.

    *  When you eat meat, choose lean cuts and limit your portion to 3 ounces.

    *  Choose baked over fried foods.

    *  Limit processed meats such as lunch meat, hot dogs, bacon, and salami.

    *  Eat more fiber from fruits, vegetables, oats, and beans.

    © American Institute for Preventive Medicine

  • Caring For Family From Afar

    FAMILY LIFE

    Nurse helping patient at home.

    Anyone, anywhere can help care for a loved one. You don’t have to live in the same town, or even the same state. If you live far away from an older relative, you may wonder how you can help. Long-distance caregiving is possible.

    Before you start

    Does your loved one already have a primary caregiver? Talk to that person about how you can help. It’s usually best to coordinate your efforts with the person who sees your loved one most often.

    If they don’t yet have a caregiver but need one, you can help with that too. Talk to other family members and discuss the options. You may be able to help with finding and hiring a nurse or aide if family members can’t do it.

    Even if you can’t visit often, know that your visits are valuable. It’s time to not only catch up, but to take on some caregiving duties. Maybe you can give the primary caregiver a break while you are there. You can also find out what kinds of things you can do to help when you’re away.

    Options for helping out

    Some ideas for helping your long-distance loved one include:

    *  Helping them manage their finances or bill paying, which often can be done online

    *  Arranging for in-home care such as home health or nursing aides

    *  Ordering medical equipment that they need

    *  Making calls to the pharmacy for medication when they need it

    *  Researching skilled nursing or assisted living facilities

    *  Calling them often to check in and provide emotional support

    *  Contacting their insurance company if there are questions about coverage

    *  Keeping other family members informed about their health and needs

    *  Creating paperwork for an emergency that lists their health conditions and medicines they take

    Finding local resources

    There may be many resources close to home that can help your relative. You can get started online with these websites:

    *  Eldercare Locator:www.eldercare.acl.gov

    *  National Institute on Aging:www.nia.nih.gov

    *  Family Caregiver Alliance:www.caregiver.org

    Source: National Institute on Aging

    © American Institute for Preventive Medicine