HealthyLife Articles

Author: AIPM

  • Easy Food Swaps For A Healthy Heart

    HEALTHY EATING

    Image of a healthy vegetable wrap.

    Eating better for your heart doesn’t have to be complicated. In fact, making some small substitutions in your diet each day can add up to better health. It doesn’t require a big investment of time or money to make these changes:

    Instead of: Crackers or chips

    Try: Unsalted nuts and seeds

    Crackers and chips are processed foods with few vitamins and minerals. They’re often loaded with salt, sugar or excess fat.

    Nuts and seeds, on the other hand, contain heart healthy unsaturated fats that can improve blood cholesterol levels. They also contain fiber, which can help lower cholesterol and fight constipation. They’re convenient to take on the go and offer a satisfying crunch.

    Instead of:  White dinner rolls or pasta

    Try: Whole grain breads and pasta

    White “refined” breads and pastas have much of the natural nutrients stripped out during processing. They usually have little to no fiber. This means they don’t help you feel full and they can cause a drop in blood sugar a short time after they are eaten.

    Instead of white pasta and bread, try a whole grain option. Whole wheat pasta, quinoa and brown rice contain fiber, nutrients and even protein that’s great for your heart. Eating whole grains instead of refined grains may lower the risk of heart attack, stroke and obesity.

    Instead of: Cheesy pasta or sandwiches

    Try: Avocado sliced or spread

    Cheese can be eaten in moderation as part of a healthy diet. But many processed cheeses contain saturated fat, salt and artificial ingredients.

    Instead of processed cheese, try creamy avocado. Diced avocado pairs well with cherry tomatoes and herbs as a pasta topping. Try ripe avocado on a sandwich in place of sliced cheese. Avocado contains monounsaturated fats, which are heart health superstars. It also has antioxidants to help fight heart disease.

    Instead of:  Lunch meat sandwiches

    Try: Hummus and vegetable wraps

    Most deli meats contain a large amount of salt. A diet high in salt can lead to high blood pressure, which increases the risk of heart disease and stroke. They may also contain saturated fat, which may raise the risk of heart problems.

    Skip the meat and try a plant-based sandwich that still offers protein without the extra salt and unhealthy fat. Almond butter and peanut butter taste great on whole grain bread. Hummus offers protein and fiber, and pairs well with vegetables on whole grain wrap bread.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Don’T Let Fomo Hold You Hostage

    SUCCESS OVER STRESS

    Man on phone late into the night.

    Social media has many potential benefits. It can foster connection, share information, and build social networks. However, the WAY you use social media can determine if it has a good or bad influence on you.

    If you feel that you are spending too much time on social media or that your time on social media leaves you feeling unhappy or anxious, this could be a sign that you are experiencing FOMO.

    What is FOMO?

    FOMO, or fear of missing out, is a common negative side effect of too much social media. FOMO occurs when you consciously or unconsciously worry things are happening on social media that you will miss if you are absent.

    This fear of missing out can lead you to spend too much time on social media. You might check it frequently throughout the day and think about what might be happening when you are not present.

    The problem with FOMO

    The truth is, FOMO doesn’t make you feel good. It may create a state of anxiety where you are constantly distracted. You are always wondering what new information might be available on social media.

    If you experience a compulsive need to check your social media accounts multiple times a day, it may interfere with other aspects of your life.

    Other side effects may include:

    *  Trouble sleeping

    *  Emotional tension

    *  A decline in physical  well-being

    *  Difficulty with emotional control

    Ways to manage

    Be honest with yourself. Pay close attention when you are tempted to reach for your device to log on and scroll. Ask yourself some questions:

    *  Why do I need to get on at this moment?

    *  How many times a day am I checking?

    *  What do I feel like when I engage on social media?

    Set limits.It’s easy to fall into the rhythm of checking your social media accounts any time you have a free moment. Instead, plan specific times of the day to check in. Once in the morning and once in the evening might be enough to get the benefits social media can provide without letting it take over too much.

    Turn off notifications.Once you set a limit on how often you check in, turn off social media’s power to trigger your FOMO. All the information will be there waiting when you do log in.

    Choose one social media platform.As you re-evaluate your social media use, you may find you really aren’t missing out on much. In fact, narrowing down your social media to just one account could help you feel free and less worried about what you might miss.

    © 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

  • 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

  • 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

  • Dating After Divorce

    FAMILY LIFE

    Couple on a date.

    If you’re a divorced parent with kids, you may be wondering how to handle future relationships. Kids often need some time to adjust to their parents’ separation.

    If you’re ready to begin a new romantic relationship after a divorce, keep these tips in mind:

    *  Consider waiting at least six months to help kids adjust to the divorce.

    *  Your child doesn’t need to meet everyone you date. Introduce them only if your relationship is becoming serious.

    *  Prepare for the first meeting with your significant other and child. Don’t expect the first meeting to be perfect.

    *  Help your child deal with negative feelings. Children often hold out hope that their parents will get back together. Seeing a new significant other in your life can be difficult for them. Be sure to tell them that you and your ex-spouse are not getting back together, but that you still love them and will be their parents no matter what.

    *  Understand if your child simply doesn’t like your new partner as much as their other parent. This is normal. With time, your child may develop their own special relationship with this person.

    *  Don’t ask them to keep secrets from their other parent. If you are dating, you may need to tell your ex-spouse about the person in case your child brings it up with them. Your child should not feel uncomfortable when they talk about it with your ex-spouse.

    *  Remember that your child is always watching. Be cautious about your behavior in front of your child, whether it’s public affection or things you say.

    Source: American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • Diet Changes: Simple And Doable

    HEALTHY EATING

    Hand over table with bowls of different, healthy ingredients.

    If you try a complete diet overhaul at once, you may get overwhelmed. You can make it easier by not doing too much at once. Focus on one or two things you want to change and stick with those.

    Keep comfort foods, but tweak them

    Many people think they must give up all their favorite foods to be healthy. But if you have comfort foods you enjoy, this can cause even more stress. Here’s how to keep them while eating healthy:

    *Eat them less often.Aim to eat your comfort food once a week, rather than every day. Come up with healthier options to replace the comfort food.

    *Take a smaller portion.Put a smaller portion on your plate and eat it slowly. Enjoy the smell and taste of each bite, truly savoring it.

    *Modify the recipe.Switch out high fat and high calorie ingredients in your recipes. Use low-fat or fat-free dairy products instead of whole milk and cream. Use vegetable noodles instead of white pasta. All those little changes add up.

    Keep it simple

    If you’re already under stress, following an extreme diet plan could backfire. It could cause more stress, which could lead to frustration and more stress.

    Instead, celebrate one or two small victories each day. Write down when you snacked on fresh carrots instead of potato chips. Or you had a glass of water instead of soda. Whatever you did to make your diet a little bit better is a step in the right direction.

    Looking at the positive things you have accomplished may be the boost you need during times of stress. When you have slip-ups or bad days, don’t view it as a “failure.” It doesn’t mean all your healthy eating plans are over. Instead, forgive the mistake and look forward to a better and healthier day tomorrow.

    Source: Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • Do Cell Phones Cause Cancer?

    WELL-BEING

    Women holding cell phone with head phones on.

    Many people have their phones in pockets or purses all the time.

    Is this safe?

    Cell phones and RF waves

    When they are turned on, cell phones give off radiofrequency (RF) waves. When a person holds a cell phone up to their ear, they are exposed to the RF waves from the phone.

    At very high levels, RF waves can cause heat. This is how microwave ovens heat food. But the energy given off by a cell phone isn’t enough to cause a person’s body to heat up.

    Most stuides say “NO”

    Studies on rats have found that exposing their entire bodies to RF waves for long periods of time may increase the risk of a certain type of tumor. The levels used in this study were much higher than what a person would experience from normal everyday cell phone use.

    Most studies on humans have found that people who have brain tumors do not use cell phones more than people who don’t have tumors. Other human studies have found that brain tumors don’t happen more on the side of the head where people hold their cell phones. Both results seem to suggest that cell phones do not cause brain tumors.

    But a few studies have found an increased tumor risk on the side of the head where a person usually holds their cell phone.

    Researchers believe we need more studies to find out for sure whether cell phones could be linked to cancer.

    What should I do?

    The American Cancer Society says RF waves are not as strong as different types of radiation like x-rays and UV light. X-rays and UV light can damage DNA. RF waves from cell phones are much weaker and don’t cause DNA damage. This means they would not make changes that could cause a tumor to form.

    But, if you want to avoid exposure to RF waves, you can:

    *  Keep your phone away from your body. Don’t keep it in your pocket when it’s turned on.

    *  Use the speaker function or an earpiece when talking on the phone.

    Source: American Cancer Society

    © American Institute for Preventive Medicine

  • Do You Live With A Sleepwalker?

    SELF-CARE CORNER

    Young women sleepwalking.

    If you or a family member sleepwalks, you may know the signs well. It often involves doing some of the following during sleep:

    *  Sitting up

    *  Walking around

    *  Talking

    *  Getting food or eating

    When a person is sleepwalking, it can be confusing or even frightening for others in the house. They look like they’re awake. They may say or do things that don’t make sense. But the person won’t remember saying or doing anything when they wake up.

    Sleepwalking happens during deep sleep. This is often early in the night. It can happen to children and adults.

    Is it dangerous?

    Many people feel alarmed when a family member starts sleepwalking. Sleepwalking itself isn’t usually dangerous. The best thing to do is to make sure the sleepwalker can’t get hurt. Here’s how to do it:

    *  Keep the home – and especially their room – picked up. Make sure things like electrical cords are out of the way. Have children pick up their toys, books or other objects.

    *  Keep exterior doors locked. If you can, use extra locks that are difficult to open, such as a chain lock or a dead bolt.

    *  Close and lock all windows at night.

    *  Never yell at or shake someone who is sleepwalking. Instead, guide them safely back to their bed.

    *  Consider putting a gate across stairways. Use gates that are designed for this purpose.

    How to avoid it

    Some people may be more prone to sleepwalking. However, there are ways to lower the chances of it happening. They include:

    *  Don’t drink alcohol.

    *  If you are taking anti-depressant medicine, talk to your doctor about it. Some of these medicines can cause sleep problems. There may be a different medicine that works for you.

    *  Go to bed at the same time every night.

    *  Make sleep a priority. Adults should get at least seven hours. Children often need much more than this. Ask a doctor how much sleep you or your child should get.

    Seeing a doctor

    If sleepwalking happens a lot, talk to a doctor. There is no test for sleepwalking. But your doctor can check for other sleep problems or health conditions that may be causing sleep problems.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine