HealthyLife Articles

Author: AIPM

Fun Ways To Reduce Family Stress

SUCCESS OVER STRESS

Spending time with people you care about can be a powerful stress reliever. This is true for every person in your family. Finding activities you all enjoy can strengthen family bonds, reduce everyone’s stress, and bring more fun into your life. Here are some stress-relieving activities that can work for the whole family.

Plan a craft night

Creative activities are a great way to relax together. Put on some music and get out crafting, drawing, or painting supplies. If you’re not much of a crafter, consider signing up the family for a class or a night out at a local craft shop.

Play a sport

Find a sport you all enjoy. Plan a weekly or monthly time to play together as a family. Keep it low stakes and focused on fun. Being active as a family can relieve stress and put everyone in a more positive mood.

Watch a comedy

Turn on a show everyone finds funny or look up some silly online videos. Instead of each family member retreating to their own screens, make time to watch something together. Choose something that will get everyone laughing to reduce stress and promote family bonding.

© American Institute for Preventive Medicine

January 23, 2026
Flu Shot Faqs

MEDICAL NEWS

Every year, millions of people get the flu. Some get very sick and need to be hospitalized. Thousands of people die from the flu every year.

This year as we battle COVID-19, getting a flu shot is more important than ever. Flu shots decrease the chance that you will be hospitalized or die from the flu. This helps ensure that hospitals will not become overwhelmed with flu and COVID-19 patients.

Won’t last year’s shot help me?

Everyone needs to get a flu shot every year. There are two reasons why:

* Your immune system’s protection from the shot gets weaker over time.

* Flu viruses are always changing, so you need a shot that has this year’s flu strains in it.

Will a flu shot increase my risk of getting COVID-19?

No. Studies have shown that a flu vaccine will not put you at risk for COVID-19. But it will help protect you from the flu, which also protects your loved ones and people around you!

Will the flu shot give me the flu?

The flu shot is made from inactivated flu virus. An inactivated virus cannot give you the flu. Some people notice side effects from the shot like aches or a mild fever. These side effects last only a day or two. This is much milder than getting the flu, where fever, aches and other symptoms last a week or longer.

What if I’m not high risk?

Everyone 6 months of age and older should get the flu shot, even if they have no health problems. Even young, healthy people – including children – can become very sick with the flu.

When more people get the flu shot, we help protect people who are high risk, including babies, older adults and people who are allergic to the shot.

Is it too late to get a flu shot?

Even if you haven’t gotten your flu shot yet, it’s not too late. After getting the shot, you won’t have immunity right away. It takes about two weeks for your body to develop antibodies to the flu.

Source: Centers for Disease Control and Prevention, World Health Organization

© American Institute for Preventive Medicine

January 23, 2026
Find Your Word Of The Year

WELL-BEING

While New Year’s resolutions might be popular, they often don’t last past January. This year, skip the resolutions and try a word of the year instead.

A word of the year is a single word that serves as a guide or theme for what you would like to focus on this year. Examples include joy, passion, fearless, and courage.

Here’s a process to find your word:

* Reflect on what you hope the upcoming year will look like.

* Ask yourself some questions:

– This time next year, what do I want to have achieved?

– What do I want more or less of in my life?

– How do I want to spend my time?

– What aspects of myself do I need to nourish?

* Brainstorm a list of words.

* Narrow it down to two or three that most resonate with you.

* Give yourself a week or two to reflect on your shortlist and then choose one word as your word of the year.

© American Institute for Preventive Medicine

January 23, 2026
Filing For A Tax Extension

FINANCIAL HEALTH

A federal tax extension allows you extra time to file your taxes. You can request an extension for any reason and receive an additional six months to complete your return. Here’s what you need to know.

* You must request an extension before your filing deadline. Don’t delay or you risk a penalty.

* Submit the form via mail or electronically by your regular tax return deadline, usually April 15th.

* To avoid any potential penalties, pay estimated taxes at the time you submit the form.

* If you cannot pay what you owe, you can request a payment plan. Visit the IRS website to learn more.

* Use the extra time to file your return. The IRS does not allow a second extension, so don’t let the time slip away.

* Fill out the Application for Automatic Extension of Time To File U.S. Individual Income Tax Return available atirs.gov.

© American Institute for Preventive Medicine

January 23, 2026
Feeling Sad?

MEDICAL NEWS

Seasonal affective disorder (SAD) is a type of depression that occurs at a specific time of the year. It can be either winter or summer pattern depression, though winter pattern depression is more common.

SAD is different from the experience of what many people call the “winter blues.” It’s fairly common for people to go through periods of time when they feel sad or have low energy, especially during the short days of winter.

Someone with depression or SAD experiences significant symptoms that often interfere with their daily life. Instead of a day here or there of low energy or feeling “blah,” someone with SAD might feel depressed almost every day and may struggle to function.

Any type of depression is a serious mental health condition that should be treated by a trained medical professional. If you or someone you know is experiencing symptoms, get in touch with your doctor right away.

Symptoms

* Feeling sad or depressed most days

* Fatigue and lethargy

* Irritability and mood changes

* Loss of interest in regular activities

* Oversleeping

* Weight gain

* Overeating, especially high carbohydrate foods

* Social withdrawal

* Feeling hopeless or worthless

* Thoughts of death or suicide

SAD vs. major depression

What makes SAD unique from major depression is its cyclical nature. Instead of experiencing depression year-round, SAD comes and goes with the seasons.

Someone who suffers from SAD may experience many of the same symptoms of depression, but they usually last only about four or five months of the year. In the case of winter pattern depression, symptoms typically develop in late fall and improve in the spring.

Treatments

Your doctor may recommend:

* Light therapy: Exposure to bright light can help with symptoms by stimulating certain brain neurotransmitters which impact mood.

* Medication: Many anti-depressants are effective in treating SAD.

* Vitamin D: A low level of vitamin D is common in people with SAD. Taking a vitamin D supplement may be recommended.

* Talk therapy: Trained psychotherapists help people cope with depression.

Seeking help

SAD is more than an annoyance that happens every winter. It is a mental health condition for which there are helpful treatments. Working with a skilled team of medical and mental health professionals can make all the difference.

If you or a loved one are experiencing any form of depression, there are people to help. Call 1-800-662-HELP (4357) if you are in crisis or need support.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Safely In The Heat 2

BE FIT

In the summertime, it’s important to plan ahead. Be aware of the steps that will keep you safe when exercising in the heat.

Choose your timing

Exercising in the middle of the day exposes you to the worst of the heat and sun. This increases your risk of overheating. Early morning or evening are the best times to exercise in the heat.

Dress for the weather

Light colors and loose-fitting clothing allows your sweat to evaporate and releases heat from your body. A vented hat with a full, wide brim is also recommended.

Hydrate well

Make sure you are well hydrated in advance of exercising in the heat. While exercising, take frequent sips of water or a sports drink. Once you finish, replenish with more water.

Go slow

If you are used to exercising indoors or new to exercise in general, go slow at first. Keep your exercise sessions short and low-intensity in the beginning. You may be able to build up gradually as your body adapts.

© American Institute for Preventive Medicine

January 23, 2026
Exercise: What’s Holding You Back?

BE FIT

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

January 23, 2026
Escape The Holiday Carbohydrate Trap

HEALTHY EATING

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

January 23, 2026
Enjoying Winter Squash

HEALTHY EATING

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

January 23, 2026
Eating Right With Gout

SELF-CARE CORNER

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

January 23, 2026