HealthyLife Articles

Author: AIPM

  • Make Your Summer Workout Easier

    BE FIT

    Feet wearing tennis shoes and a bottle of water on grass.

    You can still enjoy a productive workout during the warmer months. Try these tips:

    1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

    2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

    3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

    4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

    Source: Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Make A New Thanksgiving Tradition

    FAMILY LIFE

    Family walking along a trail.

    As much as we love Thanksgiving, most of us do not love the way we feel afterward. Heartburn, bloating, and sleepiness are common complaints after the holiday feast.

    But, a simple family tradition could mean a better day for everyone. Instead of collapsing on the couch in a food coma, get the whole family out for a walk!

    Walking after your Thanksgiving meal has several benefits:

    1.  Taking a walk right after eating may improve digestion. Physical activity stimulates the digestive system and keeps food moving through properly.

    2.  A post-meal walk may prevent a big spike in blood sugar. This means there is less chance of a “sugar-crash” later.

    3.  Walking may reduce your risk of disease, help you maintain a healthy weight, and even lengthen your life.

    4.  Being active as a family is an opportunity to strengthen bonds and enjoy uninterrupted quality time together.

    © American Institute for Preventive Medicine

  • Low Carb: Healthy Or Just A Trend?

    HEALTHY EATING

    Image of avocado stuffed with eggs and bacon.

    Many of today’s popular diets focus on eating very few carbs, while consuming lots of fat and protein. The keto diet is one example, but other diets, such as Atkins, offer similar weight loss plans.

    These diets, like any diet plan, aren’t a magic bullet for weight loss. In fact, they haven’t been proven to work better than lower protein plans in long-term studies. If you do lose weight on the keto diet or a similar plan, you’ll probably have to keep eating that way to keep the weight off. And, this may not be best for your long-term health.

    Protein isn’t perfect

    Some diets have people believing that eating more protein is the answer to weight problems. But there’s more to the story.

    The type of protein you choose can have an impact on your health. High intake of meat isn’t healthy, according to the American Heart Association. In fact, people who eat higher amounts of animal protein may be more likely to develop heart disease.

    Plant-based proteins, however, may be a better choice. Foods like beans, legumes, soy, nuts and seeds offer protein and other nutrients. In fact, eating a mostly plant-based diet may slash your risk of heart disease by nearly half.

    Ketosis confusion

    When you severely limit your carbs, your body starts burning fat instead. When this happens, the liver makes a product called ketones.

    A small number of ketones are okay in people who don’t have diabetes or other health issues. But sometimes, ketones can build up in the blood and high levels are dangerous. In severe cases, the ketones can get so high that they cause a coma or death. This is known as ketoacidosis.

    People with diabetes may be more likely to get ketoacidosis with uncontrolled blood sugar. But, anyone who eats an extremely low carb diet could get ketoacidosis, though it’s not very common.

    Healthy carb choices

    Don’t rule out carbs as a healthy choice. Foods like sweet potatoes, fruit, whole grains and beans offer many vitamins, minerals and fiber – along with some healthy carbs. These foods also contain antioxidants, which can help fight cancer.

    The bottom line:When you focus on almost all protein and fat, you’re missing out on a lot of nutrient-rich foods found in healthy carbs. While probably not harmful in the short-term, be sure to discuss whether you should follow a keto diet for longer periods with your doctor.

    © American Institute for Preventive Medicine

  • The Latest On Mammograms

    MEDICAL NEWS

    Female doctor smiling.

    Our understanding of cancer has expanded rapidly in recent decades. As a result, cancer treatment continues to improve. However, prevention and early detection are important steps to fight cancer.

    Identifying breast cancer before it has the chance to spread is one of the best ways to improve breast cancer survival. In general, the earlier cancer is diagnosed, the better the prognosis. Mammograms are a critical tool for early detection.

    How a mammogram works

    A mammogram is an x-ray specially designed to look at breast tissue. The amount of radiation exposure from a mammogram is low, and the benefits usually outweigh any risk.

    While the images from a mammogram cannot tell you if you have cancer, they can show if there is abnormal tissue in the breast. The presence of abnormal tissue could indicate the need for further testing.

    When used as a routine screening tool, a mammogram may detect breast cancer before it presents any symptoms and while it is too small to feel.

    When to get a mammogram

    A woman’s risk of breast cancer increases over their lifespan. Past a certain age, a mammogram should be a regular part of routine healthcare.

    If and when you should get a mammogram is a decision to be made in consultation with your doctor. The general guidelines for women are:

    *  Women who are 50-74 years of age and at average risk of breast cancer should have a mammogram every two years.

    *  Women between the ages of 40-49 may benefit from early screening if recommended by their doctor.

    *  Women at high risk of breast cancer should talk to their doctor about how often to get a mammogram.

    Recent Advances in Mammography

    The FDA recently approved a computer-assisted and detection (CAD) program to aid doctors in identifying and diagnosing breast cancer using data from mammographies. The advances in CAD have the potential to improve the early detection of breast cancer. This could mean a big step forward in the fight against breast cancer.

    © American Institute for Preventive Medicine

  • Know Your Fitness Goals

    BE FIT

    Two men with hands in the air sitting on bikes.

    The reason you exercise and move is unique to you. Knowing your fitness goals will help you stay focused on the types of movements that will provide you the most benefits for your physical, mental, and emotional health.

    Fitness goals

    *  Increased energy

    *  Better sleep

    *  Weight loss

    *  Stress reduction

    *  Improved strength

    *  Better balance

    *  Reduced disease risk

    *  Joint health

    *  Increased mobility

    *  Recovery from injury

    *  Maintain independence as you age

    Identify needs

    Reflect on these questions:

    *  How do I feel when I don’t move or exercise?

    *  How do I feel when I get more movement?

    *  Are there parts of my body that cause me pain?

    *  How might exercise reduce any current or future health problems?

    *  What do I want my health to look like in the next 5 to 10 years?

    Prioritize goals

    *  Choose 2-3 goals as your main focus.

    *  Find activities that match your goals.

    *  Don’t compare yourself to others.

    *  Connect with other people who have similar goals.

    *  Reevaluate your goals over time.

    © American Institute for Preventive Medicine

  • Kids, Puberty & Sports

    BE FIT

    Adult and teen playing basketball.

    Sports can be a great way for kids to develop social skills, teamwork and resilience. But it’s important to know that athletic ability changes as kids grow.

    Growth affects performance

    During puberty, boys and girls have a growth spurt that can change their athletic ability. After going through puberty:

    *  Boys may notice more muscle strength and overall bigger body size.

    *  Girls often lose some muscle mass. They may temporarily lose some of their speed or agility.

    *  Kids could feel “clumsy” as they adjust to being taller. The brain hasn’t yet adjusted to this new height and may affect balance skills or body control.

    *  It may be harder to throw or hit a ball with longer arms.

    *  Girls may have headaches, mood swings or cramps during menstruation.

    Puberty & knee injuries

    As kids get taller and heavier, they have a higher risk of anterior cruciate ligament (ACL) injury. The ACL is an important ligament that supports the knee.

    ACL injuries can be serious. They may require surgery and can increase the risk of knee arthritis later in life.

    Most ACL injuries happen when a person suddenly stops, changes direction, jumps or lands on the ground. They don’t usually happen from a blow to the knee. Sometimes an ACL injury causes a “popping” sound as it occurs.

    ACL injuries may cause swelling, severe pain, and inability to put weight on the knee. If your child injures their knee, see a doctor right away.

    Positive support is key

    Coaches who know about the effects of puberty can help kids. In addition, parents can help their kids by being positive and supportive. Yelling at kids or being put down may cause them to quit their sport. Remember that changes caused by puberty are only temporary.

    Source: American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • Keeping Cool When Work Heats Up

    WORK LIFE

    Image of a great of employees.

    Have you ever been in a tense situation at work? Perhaps two people were arguing or someone got angry with you.

    Though it’s hard to stay calm in these types of situations, it’s the best thing you can do. If you don’t react strongly, you can help defuse tension and find a helpful resolution.

    Focus on a solution

    It’s easy to get wrapped up in the problem, not the solution. Ask yourself, “what are we trying to accomplish?” Many workplace arguments start because two people have different ideas about what should be done. But, both people ultimately want to fix the same problem.

    Sometimes, an argument can be stopped if both parties remember what they both want: a good outcome. Talk about what you agree upon, and try to build from there.

    Take pause

    When something stressful is happening, your body immediately wants to respond. You may feel tense and anxious. You may also want to run from the situation or defend yourself. This is a normal “fight-or-flight” response that wants to protect you. But, this isn’t always the best way to react. Here’s how you can stay in control:

    *  Watch your breathing. Take deep, slow breaths to help calm your body’s natural response to stress. This can help you think more clearly and lower your anxious feelings.

    *  Think before you speak. It’s okay to pause before answering a question. Also, you can say, “Let me think about that for a moment.” This gives you time to come up with a professional response, rather than an angry one.

    *  Wait to hit “send.” Read emails out loud to yourself before you send them. Save the draft and wait before you send it if you’re angry. This can help avoid something you will later regret.

    © American Institute for Preventive Medicine

  • Is Lasik Right For You?

    SELF-CARE CORNER

    Female getting her eyes examied.

    If you wear glasses or contacts, it’s possible you may be a candidate for LASIK eye surgery. LASIK stands for laser-assisted in situ keratomileusis, which simply means laser vision correction.

    The procedure uses a laser to correct the shape of your cornea and improve your vision. This type of surgery is used to treat:

    *  Myopia (nearsightedness)

    *  Hyperopia (farsightedness)

    *  Astigmatism (an imperfection in the shape of the cornea)

    Undergoing LASIK eye surgery may reduce or eliminate your need for glasses or contacts. But, it’s not right for everyone.

    How to qualify

    To find out if you are a candidate for LASIK, you first need to talk to your eye doctor. They will do a comprehensive eye exam and make sure you meet certain criteria such as:

    *  Stable vision for at least a year

    *  Eye prescription within the range LASIK can correct

    *  Thick healthy corneas

    *  18 years of age or older

    Some conditions may disqualify you from the procedure. These include:

    *  Severe dry eye

    *  Eye infections

    *  Cataracts

    *  Glaucoma

    *  Poorly controlled diabetes

    *  Pregnancy or breastfeeding

    The procedure

    During the procedure, you will be awake, resting comfortably on a table, and able to see for the majority of the time. It is painless and over in just a few minutes.

    1.  Drops will be put in your eyes to numb them.

    2.  An eyelid holder will be put in place to keep your eyes open.

    3.  A suction ring will be placed on your eye to hold it still. You will feel some pressure, and your vision will briefly fade.

    4.  The ophthalmologist will use a laser to cut a flap in your cornea.

    5.  A laser will precisely reshape your cornea, and the flap will be smoothed back into place.

    After LASIK surgery

    You will need to wear special glasses at first for eye protection and use several types of eye drops for the first few days to weeks until your eyes are healed.

    Side effects from the procedure are often temporary and may include:

    *  Dry eyes

    *  Light sensitivity

    *  Blurry vision

    *  Halos around lights, especially at night

    *  Glare

    Source: American Academy of Ophthalmology

    © American Institute for Preventive Medicine