HealthyLife Articles

Author: AIPM

  • Eat Soup To Satisfy

    HEALTHY EATING

    A bowl of soup.

    Healthy foods like vegetables and fruits have lots of nutrients and fewer calories. Eating a diet with plenty of vegetables and fruit can help you lose weight.

    Soup is a comforting way to enjoy vegetables (and sometimes fruit) of the season. It’s warm, easy to eat and may help you fill up. In fact, some evidence suggests that eating soup before a meal can help you eat less.

    You’ll need to make sure your soup is lower in calories if you want to lose weight. It helps to use lots of vegetables and some fruits, and avoid high-calorie ingredients like cream and sugar.

    © American Institute for Preventive Medicine

  • Drowsy Driving: Know The Signs

    WELL-BEING

    Women yawning while driving.

    Drowsy driving is the combination of driving a vehicle and being overly tired. It might happen if you didn’t sleep well the night before. It can also happen if you take medicines that make you tired. Sometimes people who work long shifts or the night shift are drowsy when they drive home from work.

    What’s the big deal?

    Experts believe drowsy driving causes tens of thousands of car crashes each year.

    Driving when you’re drowsy is a lot like driving drunk. Drowsy driving can:

    *  Make you less aware and less attentive

    *  Slow down your reaction time

    *  Make it hard for you to make decisions while you’re  on the road

    How do I know if I’m drowsy?

    Signs of being too tired to drive include:

    *  Yawning or blinking a lot

    *  Not being able to remember some of your trip

    *  Missing your turn or exit

    *  Drifting out of your lane or off the road

    *  Hitting rumble strips

    What to do

    If you think you’re driving while drowsy, pull over in a safe place. If you can, get some coffee or a caffeinated drink. Then lock the doors and take a 15- to 20-minute nap in your vehicle. The caffeine and nap combination may help you be more alert.

    Opening the windows and loud music don’t help you stay awake. When your body needs sleep, it will do almost anything to get it.

    Prevent drowsy driving

    The best way to prevent crashes from drowsy driving is to:

    1. Get enough sleep. If you can’t get the sleep you need, have someone else drive you to your destination.

    2. See your doctor if you think you might have a sleep disorder.

    3. Never drink alcohol before driving.

    4. Never take medicines that make you drowsy before driving.

    Sources: Centers for Disease Control and Prevention, National Sleep Foundation

    © American Institute for Preventive Medicine

  • Corn On The Cob: A Summertime Staple

    HEALTHY EATING

    Two corn on the cobs.

    Corn on the cob is a favorite food at summer barbecues and outings. Its popular flavor makes it a treat – but it has plenty of health benefits too.

    Basics of corn

    Corn isn’t a vegetable. It’s actually a type of grain. Whole grain corn contains vitamins and heathy plant compounds.

    Some of corn’s nutrients include:

    *  Soluble and insoluble fiber, which helps with digestion and preventing constipation

    *  B vitamins, including vitamin B5, folate, B6, and niacin, which help with energy and many body processes

    *  Potassium, which is important for heart health

    *  Antioxidants, including zeaxanthin and lutein, which may be linked to eye health

    Making corn the healthy way

    Corn is versatile and can be cooked in several different ways. Many people simply remove the husk and boil it until tender. But you can also grill it, bake it and microwave it.

    If you can’t find fresh corn on the cob, frozen corn (on the cob or removed) is a healthy option. Look for brands that do not add salt, sugar or other ingredients. Frozen corn is usually microwaved or steamed.

    If you use butter or margarine, measure it so you know how much you’re using. Start with 1/2 teaspoon and see if you can cover the entire ear of corn with that small amount. Try a salt-free seasoning blend or black pepper for a flavor kick without sodium.

    What about corn chips?

    If corn is healthy, then are foods with corn in them a healthy choice? Not necessarily.

    Corn is used in many processed foods like chips and crackers. These products won’t have the same health benefits as real corn on the cob.

    Many processed foods contain added salt, sugar and unhealthy fats. They may also remove many of corn’s natural nutrients. Some research shows that eating a lot of highly processed foods can lead to obesity and health problems.

    Sources: American Heart Association, United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Cranberries A Healthy Holiday Dish

    HEALTHY EATING

    Bowl of cranberries.

    Cranberries are a popular pairing with a juicy Thanksgiving turkey. Like other fruits, they’re nutritious and low in calories. They contain antioxidants, which can help fight disease. They’re also a good source of fiber. Here’s how to enjoy them at your holiday:

    1.  Go for fresh berries. Many cranberry dishes contain loads of added sugar. Canned cranberry sauces and jellies may also have added sugar. Save your extra calories for dessert and skip the sugar-laden jellies and sauces.

    2.  Mix fresh cranberries together with apples and pears to offset their tartness.

    3.  If they’re too tart for you, use them in savory dishes. Try making a salsa with cranberries instead of tomatoes. Or toss them on a salad with a savory dressing like balsamic vinegar.

    Source: United States Department of Agriculture

    © 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

  • Dealing With Difficult Personalities

    WORK LIFE

    Two coworkers sitting with laptop, talking and drinking coffee.

    Everyone’s personality has its own quirks and idiosyncrasies. In the workplace, you may have to deal with many different personalities, each with a unique set of positives and negatives. Learning how to get along with a variety of people will make you a better co-worker and employee.

    When you tap into people’s strengths and work productively together, you contribute to a work environment where everyone can thrive.

    Acknowledge their contributions

    It can be easy to identify the frustrating parts of someone’s personality. But, everyone brings something to the table. If you focus on what everyone contributes, it can change your whole perspective.

    Get in the habit of noticing what others do well or correctly. Say thank you, or send an email letting them know you appreciate them.

    Pick your battles

    Sometimes people just rub each other the wrong way. It’s a normal and unavoidable part of life. At work, it’s often better to let things go instead of getting upset over every irritation. There will be times when conflict is unavoidable. So, save your energy for when it really matters.

    Ask questions

    Take the time to get to know and understand the people you work with. Find out how they work best so you can develop strategies for interacting with them. For example, if you know a co-worker is slow responding to email, choose another form of communication. Building on each others’ strengths will decrease everyone’s frustration and stress.

    © American Institute for Preventive Medicine

  • 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

  • Different Shoes For Different Sports

    BE FIT

    Pair of shoes with apple and water bottle.

    If you play sports, shoes are important. Wearing the wrong shoes can sideline you with foot injuries and pain. Follow these guidelines to keep feet happy.

    Basketball, tennis and volleyball shoes should have:

    *  A thick, stiff sole that absorbs impact

    *  High ankle construction for quick changes in direction

    *  Lighter weight with a sole designed for quick starts and stops

    Soccer shoes should have:

    *  A good quality footbed to support your arch type

    *  The correct stud type for the ground you play on: soft, hard, firm or turf

    *  Molded rubber cleats

    Football and lacrosse shoes should have:

    *  High ankle support, especially for linemen and players who move side to side

    *  Good traction on a grassy field in wet and dry conditions

    *  Proper fit – don’t use hand-me-downs

    Baseball and softball shoes should have:

    *  Support to prevent arch pain

    *  No metal baseball spikes for athletes younger than 13

    *  Multi-cleats for children ages 11-15

    Running shoes should have:

    *  Good shock absorption for high-impact forward motion (not side motion)

    *  The right arch type for you (high, medium, low)

    Source: American Podiatric Medical Association

    © American Institute for Preventive Medicine

  • Do Detox Diets Work?

    HEALTHY EATING

    Two different detox drinks.

    Detox or cleansing diets are a popular way to make a change and cut calories quickly. But, do they really work?

    How do detox diets work?

    Detox diets use a variety of techniques in an attempt to “cleanse” the body. These include:

    *  Fasting

    *  Juicing

    *  Herbs

    *  Supplements

    *  Colon cleanses such as enemas or laxatives

    *  Saunas

    *  Food restrictions

    The idea is that these techniques cleanse and purify the body of toxins by encouraging increased elimination and digestive rest. Some diets even claim to remove toxins and metals from the bloodstream.

    Is there evidence detox diets work?

    Currently, there is no evidence that these methods to “detoxify” have any impact on human health. Your body already has ongoing processes to purify the blood and remove waste products. For example, your liver and digestive tract are two of the organ systems responsible for protecting you from harmful toxins.

    While some people report feeling better or losing weight on a detox diet, this effect may be the result of removing unhealthy foods from the diet and cutting back on calories. You could likely achieve the same results by eating a healthier, balanced diet in general.

    Are detox diets safe?

    Some of these diets can be unsafe and use false advertising to promote their claims. Many products used in detoxes or cleanses are unregulated by the FDA and could potentially cause harmful side effects.

    In addition, detox diets are often unbalanced, either by avoiding most foods or encouraging a high intake of specific foods or drinks. This could lead to problems with hydration or electrolyte balance, as well as cause digestive problems.

    Other things to consider include any health conditions or medications you currently take. You should talk to your doctor before trying any type of detoxing or cleansing.

    Are there alternatives to detoxing?

    If you are interested in cleaning up your diet but want to avoid the quick fixes promised by detox diets, there are other great options. Improving your health is a lifelong journey. Small changes over time can make a big difference.

    Consider these ideas:

    *  Cut out soda, juices, and other beverages, and let water be your drink of choice.

    *  Limit added sugars in your diet.

    *  Increase your intake of fruits and vegetables to at least 5 servings a day.

    *  Avoid late-night eating.

    *  Limit or remove alcohol from your diet.

    © American Institute for Preventive Medicine

  • Does Tea Make You Healthier?

    HEALTHY EATING

    A cup of tea.

    There are many claims about the health benefits of tea. Here are the facts we know:

    *  Tea contains small amounts of minerals. But it’s not enough to meet your needs. Eat a balanced diet with fruits, vegetables, whole grains and lean protein.

    *  There is no solid evidence that tea can help with weight loss. Be wary of “weight loss teas,” as some may contain harmful ingredients.

    *  Tea contains antioxidants. They may help lower the risk of some health problems. Green tea and matcha tea may contain more polyphenols than other types of tea. Experts don’t know for sure that tea will prevent or cure any diseases, though.

    *  Processed teas and tea powders don’t contain as many antioxidants as fresh tea. Use tea leaves and tea bags for the most antioxidants.

    Tea can be part of a healthy eating plan. Steep your own tea and skip the added sugar.

    Sources: Academy of Nutrition and Dietetics, U.S. Food and Drug Administration

    © American Institute for Preventive Medicine