HealthyLife Articles

Author: AIPM

  • The Importance Of Chores

    FAMILY LIFE

    Child holding a load of clothes in her arms.

    Children are often more capable than we realize. Presenting children with age-appropriate challenges and responsibilities is how parents help them grow. Helping out around the house is the perfect training ground to help prepare your kids for life.

    Getting started

    *  Talk to your child about what it means to be responsible. Explain their new duties as a way they help the family and learn skills they will need for their whole life.

    *  Create a visual schedule or chore chart.

    *  Discuss being consistent and reliable.

    *  If appropriate, lay out consequences for neglecting chores.

    *  As a parent, be consistent with your expectations.

    *  The younger the child, the more guidance they will need, especially in the beginning. Do chores with them at first until they have enough skill and confidence.

    Age-appropriate chores

    Toddlers (2-3)

    Toddlers are eager helpers and love to do what you are doing. They will need lots of hands-on guidance, but it’s worth the effort.

    *  Pick up toys

    *  Wipe up spills

    *  Put laundry in the hamper

    *  Fill up a pet’s food bowl

    Preschoolers (4-5)

    At this age, more independence may develop as your child gains more motor control and has a better memory.

    *  Clear the table

    *  Make their bed

    *  Water plants

    *  Sort laundry

    *  Use a handheld vacuum to clean

    Primary schoolers (6-9)

    This is the age to reinforce independence and consistency with chore expectations. Your child may begin to push back a bit, but stay firm.

    *  Clean their room

    *  Wash dishes

    *  Vacuum, sweep, or mop

    *  Help with meal prep

    *  Rake or pull weeds

    Middle schoolers (10-13)

    By middle school, your child can truly help with tasks around the house and should have the ability to do a variety of chores.

    *  Do laundry

    *  Take out trash

    *  Load and unload the dishwasher

    *  Wash the car

    *  Make their lunch

    High-schoolers (14+)

    Moving toward adulthood, now is the time to make tasks more challenging and ensure they have the necessary skills.

    *  Mow the lawn

    *  Prepare a meal

    *  Care for siblings

    *  Help with deep cleaning

    *  Iron and mend clothes

    © American Institute for Preventive Medicine

  • Telemedicine: Pros & Cons

    SELF-CARE CORNER

    Doctor smilng and waving Hi while on a telemedicine call.

    For some people, seeing their doctor from the comfort of their own home has made accessing care easier. But, for others, the lack of in-person care makes managing their health difficult.

    Telemedicine is unlikely to go away. As a patient, you need to know how to get the most out of virtual visits and when an in-person visit might be the way to go.

    Pros of telemedicine

    *  Fast and flexible access to care

    *  Decreased exposure to other ill patients

    *  No need to leave home when dealing with a minor illness or concern

    *  Less time spent driving

    *  Ease of follow-up for existing health issues

    *  Less time lost at work

    Cons of telemedicine

    *  Insurance may not cover video visits; check your plan carefully

    *  Not everyone has access to technology

    *  Diagnosing a new condition may not be possible over video

    *  Challenges in monitoring vital signs, like blood pressure, etc.

    *  Loss of meaningful relationship with healthcare providers

    *  Important symptoms may get missed

    Get the most from telemedicine

    *  Check your technology set-up in advance.

    *  Keep your doctor’s phone number handy in case you get disconnected.

    *  Write down a list of symptoms and questions.

    *  Write down measurements your doctor may need (height, weight, blood pressure, etc.).

    *  Have your medication list on-hand.

    *  Choose a quiet room where you won’t be interrupted.

    *  Be on time.

    *  If your doctor recommends any tests or follow-ups, make those appointments right away.

    When in-person is best

    Not every situation is right for a telemedicine visit. Here are times when in-person may be recommended:

    *  Pediatric visits

    *  Emergency situations

    *  Yearly physicals

    *  Situations where a physical exam is needed

    © American Institute for Preventive Medicine

  • Talking About Oral Cancer

    MEDICAL NEWS

    Image of dentist with illustration of a tooth.

    More than 10,000 people will die of oral cancer this year. Oral cancer is not one type of cancer.

    It is a group of cancers that may affect the:

    *  Lips

    *  Inside of the cheeks

    *  Gums

    *  Tongue

    *  Inside the mouth (roof or floor of the mouth)

    *  Tonsils

    *  Middle of the throat

    Watching your mouth

    Knowing the signs of oral cancer is important. If it’s caught early, the outcome is better. So, look regularly for any changes in your mouth and see a dentist if you notice anything.

    Signs of oral cancer may include:

    *  Numbness, pain or tender areas in the mouth or lips

    *  A sore or irritated area in the mouth that doesn’t go away

    *  A white or red patch

    *  A lump in the mouth or throat

    *  An area that feels thicker or rougher than normal

    *  Trouble with chewing, swallowing or speaking

    *  Trouble moving the tongue, mouth or jaw

    *  Teeth that appear to have moved or don’t fit together properly anymore

    *  Feeling like something is in your throat

    *  Change in voice not due to a cold or common illness

    Many of these symptoms are due to simple, treatable problems. But, it’s important to get them checked by a dentist quickly. Your dentist can diagnose the problem and get you started on the treatment you need.

    Am I at risk?

    Certain things can make oral cancer more likely to happen. Researchers say that men are more than twice as likely to get oral cancer than women. People who smoke or drink large amounts of alcohol are also at a higher risk. This is especially true if they are over 50 years old.

    Some oral cancers are caused by a virus known as the human papilloma virus (HPV). You can catch HPV through sexual contact, which can cause certain cancers in the throat and back of the mouth.

    What can I do?

    *  Get regular dental checkups. Your dentist can check for symptoms of oral cancer.

    *  Tell your dentist about any changes to your lips, teeth, gums, mouth, tongue or throat.

    *  Don’t smoke – or quit if you do smoke.

    *  Drink only moderate amounts of alcohol or less. This is usually two drinks for men per day, and one drink for women per day.

    *  Talk to your doctor about whether you should get the HPV vaccine.

    Source: American Dental Association

    © American Institute for Preventive Medicine

  • Stop The Spread Of Respiratory Infections

    MEDICAL NEWS

    Women sitting with a portable oxygen mask.

    The winter months are a peak time for the spread of infectious respiratory diseases. Cold weather often keeps people indoors, where it is easier for infections to spread.

    Infectious respiratory diseases include the common cold, as well as other respiratory illnesses that can be more serious. Some people may be at increased risk of severe side effects from respiratory disease, including the elderly, children, and the immunocompromised.

    Preventing the spread of respiratory disease helps keep everyone in your family and community safe. A few simple precautions can make all the difference. Once you know how these diseases are spread, you can take steps to contain them and make this winter a healthy one.

    Airborne transmission

    The most common way infectious respiratory diseases spread is by small aerosols that become airborne when an ill person coughs, laughs, talks, or sneezes. These tiny aerosols can hang in the air for hours and easily travel to the lungs when inhaled.

    Surface transmission

    Contact with a surface that is contaminated with droplets from an infected person is another route of transmission. If you touch something that has saliva or mucus on it and then later touch your mouth or face, you can become infected with the virus.

    Close contact transmission

    Being in close contact with someone infected with a virus can result in exposure to large virus-laden respiratory droplets. In contrast to the tiny aerosols that can hang in the air for an extended period, larger droplets fall quickly and most likely to spread when people are less than 3 feet apart.

    Types of infectious respiratory viruses

    *  Chickenpox

    *  Coronavirus infections (including SARS-CoV and MERS-CoV)

    *  Diphtheria

    *  Influenza (flu)

    *  Legionnaires’ disease

    *  Measles

    *  Middle East Respiratory Syndrome (MERS)

    *  Mumps

    *  Pneumonia

    *  Pneumococcal meningitis

    *  Rubella (German measles)

    *  Severe Acute Respiratory Syndrome (SARS)

    *  Tuberculosis

    *  Whooping cough

    Prevent the spread

    *  Minimize close contact with ill people.

    *  Wash your hands regularly with soap and water.

    *  Don’t share personal items such as food and utensils.

    *  Ask your doctor which vaccines are recommended for you, including the flu and COVID vaccines.

    *  Cover coughs and sneezes with your elbow and tissues (not your hands!).

    *  Stay home if you are ill.

    © American Institute for Preventive Medicine

  • Stay Healthy With Shift Work

    WORK LIFE

    Doctor on phone working the night shift.

    For many people, shift work is a great way to get in hours around family commitments. For some people, shift work is simply part of their profession. Nurses, doctors, first responders and many others work shifts because it’s necessary.

    When you don’t work a 9 to 5 shift, it can be harder to find time to eat well and exercise. In the middle of the night, most restaurants and stores are closed. You may also feel tired and less motivated to exercise and eat well. But there are some ways to get around these obstacles.

    Try these healthy tips if you work a shift schedule:

    1.  Stock up on healthy food. When you’re tired, it’s easy to simply reach for convenience foods. Instead, keep your favorite fresh foods on hand at home or work and make them convenient. Washed and cut fruits and vegetables are a great snack anytime. You may also try nuts or seeds, oatmeal and hummus.

    2.  Make meals before your shift. Many times, the only choice during shift work is a vending machine. Try cooking large meals in a crock pot and freezing individual portions.

    3.  Avoid large portions. Many people feel tired and sluggish after a large meal. Pack portions that will fill you up without making you feel stuffed. Between meals, choose pre-packed, healthy snacks.

    4.  Take a break to eat. Sit down at a table, if possible. Enjoy your food and eat slowly. This can help you avoid overeating or mindless snacking.

    5.  Watch the caffeine.  Many people need at least six hours or more to process caffeine so they can sleep. If you’re feeling sluggish, try drinking plenty of water instead of coffee or tea.

    6.  Move your body when you can. Walk up and down stairs or hallways on breaks. Try stretching at your desk. You can even do some jumping jacks if you don’t have time for anything else. Any kind of physical activity can give you more energy and lift your mood.

    7.  Remember that sleep is important. Even if you don’t have a typical work schedule, you can still make sleep a priority. Aim for seven to nine hours per 24-hour period. If you can’t get that much at once, see if you can still get that much by using naps.

    Source: National Sleep Foundation

    © American Institute for Preventive Medicine

  • Slow Cooker Tips For Busy Days

    HEALTHY EATING

    Slow cooker on counter.

    A slow cooker can be a handy kitchen tool. It can help you get dinner on the table on busy nights. They don’t take a lot of prep time or expert cooking skills to use. Plus, they are less expensive than other cooking devices.

    Here’s how to use a slow cooker to your advantage:

    1.Set it up the night before.Add all your ingredients to the insert in the evening and put it in the refrigerator. The next morning, put the insert in the cooker, turn it on, and go! If it doesn’t have a removable insert, simply put the ingredients into a big bowl instead. Then transfer it into the cooker in the morning.

    2.Check the temperature.Before serving any food, use a food thermometer to be sure it’s fully cooked.

    3.Hands off.Don’t open a slow cooker lid during cooking. This releases a lot of heat, which can interfere with proper cooking.

    4.Thaw meat in the fridge first.The low, slow cooking process may not get the meat hot enough for safety. Always thaw meats first by putting them in the refrigerator 24 to 48 hours before you cook them.

    5.Layers matter.Tough, dense vegetables and starches like potatoes and winter squash can go on the very bottom of the cooker. They won’t get too soft or mushy. However, softer vegetables like spinach, broccoli and peas should not go on the bottom.

    6.Add quick finishes.When it’s time for dinner, add some fresh herbs or flavors like lemon juice. Throw together a quick side dish, like microwaving some frozen vegetables. Or, cut up a fruit salad the night before and have it ready to go!

    7.Use cheaper meats.You can buy tougher cuts of meat, which cost less. Then slow cook them for several hours and you’ll get tender results.

    © American Institute for Preventive Medicine

  • Simple Steps For A Safe Thanksgiving Turkey

    HEALTHY EATING

    Cooked turkey on plate.

    This Thanksgiving, millions of people will enjoy a plateful of turkey. Enjoy your meal, but remember to prepare your turkey safely to avoid food poisoning. This starts from the moment you bring your turkey home from the store.

    Think thawing

    Never thaw your turkey by leaving it out on the counter. When a turkey is left at room temperature for 2 hours, it can grow bacteria that make you sick. Instead, you can:

    *  Thaw your turkey in the refrigerator.

    *  Put your turkey in a plastic bag and thaw in cold water, changing the water every 30 minutes.

    Clean your hands, not  the turkey

    Don’t rinse or wash your turkey in the sink. This can spread germs. Instead, wash your hands well, both before and after handling the turkey. After you’ve put the turkey in the oven, carefully wash and disinfect any surfaces that touched the raw turkey.

    Temperature is key

    Cook your turkey at 325°F or above. Lower temperatures won’t heat up the bird quickly enough to kill bacteria. When you think the turkey is done, check the temperature. Use a meat thermometer and check the inner part of the thigh and wing. Also check the thickest part of the breast. The turkey is done when all of them are at 165°F.

    Stellar stuffing

    If you stuff your turkey, make sure it is completely cooked. Use a food thermometer to check that the stuffing reaches 165°F. After taking the turkey out of the oven, leave the stuffing in for about 20 more minutes. This helps ensure it is cooked thoroughly.

    Great leftovers

    Don’t leave leftover turkey out for more than two hours after cooking it. Put it in the refrigerator as soon as possible.

    Many people experience food poisoning around the holidays. This is often due to incorrectly cooked or stored turkey. This doesn’t have to happen to your family. Be safe about preparing your turkey and stay healthy this holiday.

    © American Institute for Preventive Medicine

  • Should You “Wash” Your Food?

    HEALTHY EATING

    Bowl of water with fruit and vegetables and a pair of disposable gloves.

    When COVID-19 started to spread, many people became more concerned about germs. Some articles and videos about washing your food started to make the rounds on the Internet. But are you supposed to sanitize food or use soap? Or is water enough?

    If you’re worried about keeping your food clean, here are some tips.

    At the grocery store

    Start with a clean cart. Most grocery stores have sanitizing wipes at the entrance. Some are also sanitizing carts themselves and giving customers a clean cart or basket as they arrive.

    Get a sanitized cart or use a sanitizing wipe to clean the handle and other surfaces you might touch.

    Make sure any raw meats you purchase are in their own plastic bags. Keep them separated from other foods in your shopping cart and grocery bags.

    Cleaning meats – don’t do it

    Do not wash or rinse meats, poultry or fish. This includes running it under water, soaking it or using vinegar or other solutions to “clean” it. Experts say rinsing, soaking or cleaning meat does not help you. Instead, it spreads germs and bacteria in your kitchen.

    Today’s meats, poultry and fish in stores are already cleaned during processing. The practice of cleaning these foods at home is outdated and not healthy.

    Keep these foods each in their separate bag and keep them in the fridge or freezer until you’re ready to use it. Wash and sanitize counters, cutting boards and other surfaces that come into contact with raw or frozen meats, poultry and fish.

    Clean hands are key

    After a trip to the grocery store, wash your hands with soap and water. After touching any raw foods, wash your hands again. And finally, before you prepare any food at all, wash your hands!

    Cleaning fruits and vegetables

    Rinse any fresh fruits or vegetables well under running water. Do this before cutting, peeling or eating them. You can wash foods that are labeled as “pre-washed,” but it’s not necessary. These are ready to eat.

    Don’t use soap or sanitizers

    Sanitizing wipes and other chemicals are not safe to consume. Even household dish soaps are not safe to eat. So, don’t use these things on your food.

    Rinse fruits and veggies well. Make sure you get any visible dirt off. Use a clean scrub brush on tough things like potatoes or cantaloupe.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Setting Doable Goals For A Healthy Diet

    HEALTHY EATING

    A variety of vegetables.

    When you’re trying to eat healthier, it helps to have goals. If you have clear goals for yourself, it’s easier to stick to your plan. Goals give you specific things to try for each day.

    Healthy eating goals need a few things to make them work. When you set a goal, make sure it is SMART.

    S = Specific

    Your goal should have details that keep you on track.

    Yes: I will eat one extra serving of vegetables each day.

    No: I will eat healthier.

    Yes: I will replace soda with water.

    No: I will avoid unhealthy drinks.

    M = Measurable

    Your goal should be something you can measure. At the end of the day, you can look at your goal and say for sure that you did it.

    Yes: I will drink five or more glasses of water each day.

    No: I’ll drink more water.

    Yes: I will eat an apple or pear instead of dessert.

    No: I’ll eat less sugar.

    A = Action-oriented

    Make sure the goal is something you can do. It tells you to take action.

    Yes: I won’t buy potato chips when I go shopping.

    No: I’ll think about ways I can eat less junk food.

    Yes: I will walk for 30 minutes, three times a week.

    No: I’ll ask my friend to start walking with me.

    R = Realistic

    Don’t start with a huge goal in the beginning. Make your goals doable. This will boost your confidence.

    Yes: I’ll allow myself one mini-sized candy bar each day.

    No: I’ll never eat chocolate again.

    Yes: I’ll replace one glass of soda with water.

    No: I’ll quit drinking soda.

    T = Timed

    Have start and stop times for your goals. When the time is up, see how you did. If you succeeded, keep doing it. If not, think about how you could make it work better.

    Yes: I will start on Monday and stick with it for one week.

    No: I’ll get started with my plan when life is less stressful.

    Yes: My goal starts on January 15 and I’ll check my progress on January 22.

    No: I’ll try to start this plan after the holidays.

    Source: U.S. Department of Veteran Affairs

    © American Institute for Preventive Medicine