HealthyLife Articles

Author: AIPM

  • 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

  • Dealing With Family Arguments

    FAMILY LIFE

    Mother comforting her young son who's upset.

    It’s normal to have arguments with your children and spouse. Children learn to voice their opinions through their family first. And all close relationships have disagreements sometimes.

    But arguments don’t have to be hurtful.

    Handle disagreements in a positive way:

    *Pick your battles:Don’t fight over every disagreement. Decide if small things are worth an argument. Walk away from an argument when it’s not an important matter.

    *Be open.Try to see others’ point of view. Stop and listen to what they’re saying and really consider it before responding.

    *Set boundaries.Arguments should not include name calling, insults or disrespect. Try to avoid shouting, too. If things get heated, take a break and say you’ll discuss it later when everyone feels calmer.

    *Look at root causes.Are you arguing with the same person all the time? Or are you having the same argument with multiple people? Think about why this is happening, and what you can do to stop having these conflicts. Consider this preventive care for your relationships.

    *Remember that you’re an example.Children see how parents argue. Think about how you would want them to handle a disagreement, and try to model that behavior.

    Source: American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • Curry: A Powerhouse Spice

    HEALTHY EATING

    Curry powder and wooden spoon.

    Curry is a unique, delicious spice commonly found in East Indian cuisine. Curry powder is actually a blend of several ground spices, including turmeric, coriander, pepper, cumin, cinnamon, and chili. Each mixture can be different, and its color ranges from golden yellow to deep orange. The spices that make up curry powder have long been used in traditional Ayurvedic medicine. More recently, modern science is researching some possible health benefits.

    Decreased Inflammation

    One of the main ingredients in curry, turmeric, contains a botanical component called curcumin. It has been studied for its anti-inflammatory ability. Curcumin may be beneficial for people with inflammatory conditions such as arthritis and inflammatory bowel disease.

    Improved Digestion

    Many of the spices in curry powder may help digestion. Turmeric, cinnamon, and cumin are among the spices known for improving digestive health. Some curry blends also contain ginger, which may help reduce nausea and speed digestion.

    Antioxidant Properties

    Antioxidants are abundant in curry powder. These act to help prevent cell damage and protect against early aging. In general, plant foods with rich, deep colors are higher in antioxidants. Curry is no exception. The bright yellows and oranges indicate a variety of potent antioxidants.

    Heart Health

    Curry powder may help decrease blood pressure and lower levels of cholesterol and triglycerides.

    Cancer-Fighting

    Turmeric shows promise as an anti-cancer agent by interfering with cancer cells. The anti-inflammatory and antioxidant properties of curry may also be protective against cancer.

    Ask Your Doctor

    Always check with your doctor before taking turmeric or curcumin as a supplement.

    © American Institute for Preventive Medicine

  • Create A Family Mission Statement

    FAMILY LIFE

    Family sitting together talking.

    A family mission statement defines your core values & priorities. It’s a useful tool to bind your family together for a common purpose.

    Gather as a family to talk about what you value most. Brainstorm words that best describe your family dynamics and priorities.

    Ask good questions

    *  What is our family’s purpose?

    *  What do we love to do together?

    *  What makes our family unique?

    *  What legacy do we hope to leave?

    Create a draft

    Identify themes from your conversations together and write a mission statement. The statement can be a paragraph, bullet points, or phrases that capture your family.

    Reflect & refine

    Take time to reflect on your first draft and see if it fits your family. Talk about what you’ve put together and get feedback. Adjust and refine as needed.

    Finalize & display

    Your mission statement doesn’t have to be perfect, but it should accurately reflect your family’s core values and goals. Display it somewhere visible.

    Update

    As your family grows and changes, your mission statement should change, too. Your values and goals will naturally evolve over time.

    © 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

  • Conquer Job Stress

    SUCCESS OVER STRESS

    Happy man with arms up while setting at work desk.

    Burnout: When stress goes too far

    When stress goes on for too long, a person may feel “burned out.” This usually means they become exhausted and unable to do their job well anymore. They may also become negative or feel angry toward others at work.

    Burnout can seriously affect your health. It can lead to depression and possibly other problems, like heart disease and stroke.

    Stop the cycle

    It’s not too late to manage your work stress. Even if you feel your stress is high, there are ways to make things better. Here’s how:

    *Take breaks – even short ones.Just 10 minutes of downtime during the day can make a big difference in your stress levels. Don’t work through lunch and break times.

    *Practice the art of waiting and walking away.If you feel angry or stressed about something, don’t respond right away. Say something like, “let me think about that and get back to you.” Avoid sending angry emails when you feel stressed.

    *Go easy on yourself.Are you expecting perfection from yourself? No one is perfect. Learn from mistakes and move on.

    *Discuss your concerns.If you’re having trouble with something at work, talk to your supervisor about solutions. Don’t keep it bottled inside and assume it will work itself out.

    Source: American Psychological Association

    © American Institute for Preventive Medicine

  • Clean Cut: Cutting Board Safety

    HEALTHY EATING

    Bird-eyes view, cutting vegetable on a cutting board.

    Cutting boards are useful for all types of slicing, dicing and chopping. They can save your countertops and make meal prep easier. But without careful cleaning, your cutting board could contaminate your foods and make you sick. Every surface your food touches needs to be clean, especially those that touch raw meat, poultry and seafood.

    When to clean your cutting board

    For a clean surface, remember to wash your board:

    *  Before using it for the first time.

    *  After it has held raw meat, poultry, seafood, eggs or flour.

    *  Before switching foods and moving on to the next step, even if it’s for the same meal.

    *  After you’re done using it.

    How to clean your cutting board

    *  Scrub your board thoroughly with hot, soapy water and a clean cloth or brush. Then rinse with hot water.

    *  If your board touched meat, fish or poultry, disinfect it after you wash it. You can do this by using a diluted bleach solution. Combine one tablespoon of bleach with one gallon of water. Pour the solution all over the board and let it sit for five minutes. Finally, rinse it well.

    *  Let it air dry or dry it with a clean towel if you need to dry it quickly.

    *  If it’s dishwasher safe, put your cutting board in the dishwasher. Be aware that some cutting boards may crack or split in the dishwasher, so follow the manufacturer’s directions.

    Other tips for clean cutting

    Buy two different boards. Use one board for meats and the other for ready-to-eat foods like fruits and breads. Get different colors so you can tell them apart.

    Replace your cutting board if it has a lot of wear, cuts or grooves. It can be hard to clean in the small grooves, which can be a hiding spot for germs.

    © American Institute for Preventive Medicine

  • Cataracts Can Be Treated

    MEDICAL NEWS

    Elderly women getting her eyes checked by a doctor.

    The eye has a clear lens inside that allows you to focus on things. But, as we get older, the lens may not be clear anymore. Proteins inside the lens stick together, causing a cloudy spot. This is a cataract.

    Cataracts are common. More than half of people age 80 and over have cataracts or had cataract surgery.

    What causes cataracts?

    Cataracts cannot always be prevented. Many people get them simply from getting older. This is because proteins in the eye’s lens start to break down with time.

    But there are some things you can do to reduce your risk of getting cataracts:

    *  Get regular eye exams.

    *  Don’t smoke – or quit if you do smoke.

    *  Limit or avoid alcohol.

    *  Protect your eyes with proper sunglasses and hats that shield the sun.

    *  Eat a healthy diet and get exercise. This can help prevent diabetes and high blood pressure, which may cause cataracts.

    Do I have cataracts?

    Many people don’t realize they have cataracts. This is because changes in vision happen very slowly over time.

    People who have cataracts may notice:

    *  Colors look faded or yellowed; things look blurry or cloudy

    *  Seeing a “halo” around lights

    *  It’s harder to read without a very bright light

    *  Trouble with night vision

    *  Double vision in one eye

    What can I do about cataracts?

    While cataracts may take away your clear vision, there is good news. Many cataracts can be corrected with surgery.

    The operation usually takes less than an hour. The doctor will replace the cloudy lens with a clear artificial lens. Usually, no stitches are needed. You may also have the surgery without general anesthesia, or being put to sleep. The doctor will numb the eye area so you won’t feel anything.

    People usually have only minor pain afterward. You may need to use eye drops after surgery to help the eye heal, or wear a protective eye shield when you sleep. Your doctor can let you know when it is safe for you to drive and do other activities.

    In most cases, the eye is totally healed within a few weeks and vision is much better.

    Sources: American Academy of Ophthalmology, National Eye Institute

    © American Institute for Preventive Medicine

  • 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

  • Can Food Prevent Cancer?

    HEALTHY EATING

    A variety of baskets filled with fruits and vegetables.

    Studies have shown that eating healthy foods, especially plants, can help prevent certain health problems. It can help you avoid type 2 diabetes, heart disease and stroke. Some research also shows that a healthy diet can help prevent cancer.

    There is no single food or diet that will always prevent cancer. Many times, cancer is caused by things we cannot control. But there is promising research that says a healthy diet can lower your risk of some cancers. Here is what researchers have found.

    Fruits and vegetables

    We already know fruits and vegetables are good for you. They are full of vitamins, fiber and other nutrients. Eating lots of fruits and vegetables may lower the chances of getting lung, colorectal, oral, esophagus, stomach and colon cancer. The Mediterranean Diet, which includes lots of fruits and vegetables, is one diet plan that seems to have anti-cancer ability.

    In addition to fruits and vegetables, people should get enough calcium and vitamin D. These nutrients may play a role in lowering the risk of getting colorectal cancer.

    Phytochemicals – a health booster

    Phytochemicals are special chemicals found in plants. Some studies suggest that they can lower your cancer risk. Phytochemicals may:

    *  Boost your immune system

    *  Help block cancer-causing substances called carcinogens

    *  Lower inflammation that can lead to cancer

    *  Help your DNA repair itself

    *  Slow down the growth of cancer cells

    *  Get rid of damaged cells in the body

    Phytochemicals are found in fruits, vegetables, legumes and whole grains. Foods that have bright colors or strong flavors tend to have the most phytochemicals.

    What not to eat

    Some foods may increase the risk of some cancers. Avoid or limit:

    *  Heavily processed meats like ham, bacon, sausage and salami

    *  Alcohol, which may increase the risk of mouth, throat, esophagus, breast, colorectal and liver cancer

    *  Foods that cause indigestion and heartburn. Long-term heartburn can increase the risk of esophagael cancers

    Most experts agree that nutritional supplements have not been shown to fight cancer. Stick to eating healthy foods for more cancer-fighting power.

    Your doctor is your partner in helping to prevent cancer and other health problems. Be sure to discuss your cancer risk and the best diet for you.

    Sources: American Academy of Family Physicians, American Institute for Cancer Research, National Institute of Diabetes and Digestive and Kidney Diseases

    © American Institute for Preventive Medicine