HealthyLife Articles

Author: AIPM

  • Exercise: What’s Holding You Back?

    BE FIT

    Smiling women ready to exercise, holding a water bottle.

    Are you struggling to get active? Here are some ways to work on overcoming those exercise barriers.

    Problem:I haven’t exercised in a long time.

    Solution:Start simple. Try walking for a few minutes. Slowly increase the time and intensity of your walk or other exercise.

    Problem:I don’t have enough time.

    Solution:Even 10 minutes of exercise is better than none. Find short breaks in your day to dance or walk.

    Problem:It’s expensive.

    Solution:You don’t need to spend money. You only need a comfortable pair of shoes to start walking. Or, exercise in your home with a smartphone app or video from the library.

    Source: U.S. Office of Disease Prevention and Health Promotion

    © American Institute for Preventive Medicine

  • Escape The Holiday Carbohydrate Trap

    HEALTHY EATING

    Small chaulk board with the word CARBS written with a variety of carbs.

    The holidays can feel like one big carbohydrate trap. For people who are watching their carb intake, this time of year can be challenging. Between all the bread, mashed potatoes, and desserts, many people throw up their hands and declare, “I’ll start eating better AFTER the holidays.” But, there is no reason to take an all-or-nothing approach. You can enjoy holiday meals and avoid overdoing it.

    Whether you’re managing diabetes or just trying to eat fewer empty carbs, here are some holiday eating tips:

    *Focus on eating more vegetables.Have the turkey and some of your favorite veggie sides, and hold off on the mashed potatoes or rolls. You might find yourself satisfied, but if not, you can always go back for another serving.

    *Bring a dish you know is low-carb.Make sure it is something you enjoy eating, and that feels festive for the occasion. You’re not depriving yourself; you’re enjoying delicious, low-carb food.

    *Think in advance about what foods are worth the indulgence.Instead of sitting down and throwing caution to the wind, pick one or two of your favorite carbohydrate-rich foods to enjoy. If you really want dessert, try limiting your servings of potato, rolls, stuffing, and macaroni in your main meal.

    *Have a healthy snack in advance.If you show up at the table starving, you’re more likely to be tempted. A handful of nuts or an apple with peanut butter can take the edge off and prevent overeating.

    © American Institute for Preventive Medicine

  • Enjoying Winter Squash

    HEALTHY EATING

    Variety of winter squash.

    In the cooler months, winter squash is ripe and begins to appear at farmers’ markets and stores everywhere. These delicious vegetables come in a wide variety of colors, flavors, and textures. They provide a wealth of nutrients.

    Types of winter squash

    Compared to thin-skinned, tender summer squash, winter squash take longer to mature and develop thick skins that allow for longer storage. Each variety has a unique flavor. Try:

    *  Acorn

    *  Butternut

    *  Spaghetti

    *  Delicata

    *  Hubbard

    *  Pumpkin

    Health benefits

    *  High in fiber

    *  Excellent source of vitamins A and C

    *  Full of antioxidants and anti-inflammatory nutrients

    *  It may reduce the risk of heart disease, cancer, diabetes, and other chronic diseases.

    Preparing & cooking

    To bake:Cut squash in half and place both halves face down (or face up for some recipes) on a baking tray. Add a small amount of water to the tray and bake at 350º for 35-60 minutes.

    To boil or steam:Use a knife to carefully peel the outer skin. Cut squash in half and remove seeds. Cut into even cubes. Boil or steam for 7 to 10 minutes until desired softness is reached.

    © American Institute for Preventive Medicine

  • Eating Right With Gout

    SELF-CARE CORNER

    Variety of leaft greens.

    Gout is a type of arthritis. It can develop if a person has high levels of a substance called uric acid in their blood. Uric acid can form sharp crystals in the joints. This can cause severe pain, redness, warmth and swelling. Gout often affects the big toe, but it can affect other joints.

    Sometimes gout doesn’t cause any pain for a while. Then, a person may get severe pain in the affected joint. This is called a gout attack. When a gout attack happens, uric acid levels go up or the crystals in the joint cause irritation. A gout attack is very painful.

    In addition to pain, gout can cause heart problems. People who have gout may be more likely to have heart failure, a heart attack or stroke. Eating certain foods can help keep uric acid levels low. This can help a person prevent gout attacks.

    What to eat with gout

    If you have gout, you may want to eat more of the following foods:

    *  Leafy green vegetables

    *  Other green vegetables like green beans and peas

    *  Legumes like beans and lentils

    *  Tofu

    *  Low-fat or fat-free milk and dairy products

    *  Whole grain breads and cereals

    *  Vegetable oils like olive oil

    *  Coffee (if you already drink it)

    *  Citrus fruits like grapefruit and oranges

    *  Pineapple

    *  Strawberries

    *  Cherries

    In addition, drink at least eight glasses of water a day.

    Skip these foods & drinks

    Certain foods and beverages can trigger gout attacks. Avoid the following:

    *  Beer (alcoholic and  non-alcoholic)

    *  Alcoholic drinks

    *  Soda, fruit juice, and foods with high-fructose corn syrup

    *  Organ meats like liver and sweetbreads

    *  Cold water fish like tuna, salmon and trout

    *  Shellfish like mussels, scallops, squid, shrimp, oysters, crab and lobster

    Eating a healthy diet is a great way to manage gout and help avoid attacks. It also helps to get regular exercise. Be sure to see your doctor as recommended. Your doctor may prescribe gout medication if needed and will discuss your heart disease risk.

    Sources: American Heart Association, Arthritis Foundation

    © American Institute for Preventive Medicine

  • 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

  • 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

  • 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

  • Digging Into Detox Diets

    HEALTHY EATING

    Image of different berries.

    The word “detox” is a popular term in diets today. Many detox diets and plans promise to help your body flush out toxins and get you healthier.

    Some detox diets follow extreme guidelines like:

    *  Fasting (not eating) for long periods

    *  Drinking only special detox drinks or juices

    *  Using supplements or products that claim to detox your body

    *  Using laxatives, enemas or other products to empty the colon

    Safety concerns

    Many detox plans haven’t been proven to be safe. Supplements and extreme diets can cause health problems. The Food and Drug Administration (FDA) has taken action against detox products that are dangerous or contain illegal ingredients.

    Don’t assume that a “natural” detox plan is safe. It may be risky because:

    *  Drinking large quantities of juice can be dangerous for people with kidney disease.

    *  Drinking juices that are “raw” or unpasteurized can cause serious illnesses from bacteria.

    *  People with diabetes often need to eat a healthy diet and need to eat at regular times. Fasting or drinking juice instead of meals can cause dangerous blood sugar levels.

    *  Using too many laxatives can cause dehydration, severe diarrhea and an imbalance in minerals and vitamins.

    *  Fasting for long periods can cause headaches, dehydration and fainting.

    Your body’s own detox

    The human body is already designed to get rid of toxins. Most of this is done by the liver, which processes and removes chemicals, toxins and other unwanted things.

    Supporting your liver is a healthy and safe way to “detox” without extreme or dangerous diets. You can support your liver by:

    *  Eating a healthy diet rich in fruits, vegetables, lean protein and whole grains

    *  Working toward a healthy weight if you’re overweight

    *  Avoiding or limiting processed foods

    *  Drinking plenty of water

    *  Avoiding or limiting alcoholic drinks

    *  Getting exercise regularly

    *  Following directions on medicines and take medicines as your doctor prescribes

    *  Getting vaccines for hepatitis A and B, which are diseases that affect the liver

    Not all diets are safe. Before you start any detox or diet plan, ask your doctor.

    Sources: American Liver Foundation, National Center for Complementary and Integrative Health

    © American Institute for Preventive Medicine

  • 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

  • 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