General Health Conditions
It’s easy to complain, make excuses, list a million reasons why you can’t lose weight or get fit. Take control by changing the way you think about your health. Don’t let excuses hold you back.
Action Step:Make a date with family members to walk after dinner – every night. Those left behind have to do the dishes.
© American Institute for Preventive Medicine
General Health Conditions
As part of your community, be responsible to prevent getting and spreading infections.
1. Wash your hands often.
2. Get a yearly flu vaccine. Stay up to date with COVID-19 booster shots. Get complete lists of vaccines at cdc.gov/vaccines that you and your children need. Follow your doctor’s advice for vaccines. Getting recommended vaccines save millions of lives and prevent millions of illnesses.
3. Stay home when you are sick.
4. Keep foods safe to eat. Use clean hands, surfaces, and utensils. Store food that can spoil below 40° F and higher than 140° F.
5. Practice safer sex to help prevent sexually transmitted infections.
Take Action: Proper Handwashing
1. Use clean water and soap. Lather your hands all over and under your nails.
2. Spend 20 seconds each time. (Hum “Happy Birthday” twice.)
3. Rinse your hands with clean running water.
4. Dry your hands with an air drier or clean towel.
© American Institute for Preventive Medicine
General Health Conditions
* Choose mostly plant foods. Eat at least five servings of fruits and veggies a day. Choose ones of different colors. Eat a variety of whole grain foods, beans, and lentils.
* Limit red meat. Avoid meats with nitrates and nitrites and a lot of salt. Examples are ham, hot dogs, and smoked sausage.
* Be physically active for 30 or more minutes every day. You choose the way(s).
* Take medicines as prescribed. If needed, use pill containers or a daily checklist to remind you to do this.
* Wash your hands often.
* Brush your teeth twice a day. Floss every day.
* Get 7-9 hours of quality sleep.
* Stay connected to friends and family.
* Keep learning something new.
* Avoid or limit alcohol.
– Men: Up to 2 drinks a day
– Women and persons age 65 years and older: Up to 1 drink a day
– One drink =
4-5 ounces of wine
1-1/2 ounces whiskey, gin, vodka
12 ounces regular beer
12 ounces wine cooler
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General Health Conditions
1. Drink at least 6 to 8 glasses of water or other unsweetened fluids.
2. Spend 2 hours or less of non-work screen time (laptops, video games, cell phones, etc.).
3. Be physically active for 30 or more minutes.
4. Wash your hands often to lower your risk of picking up and spreading germs.
5. Eat 5 or more servings of vegetables and fruits. Fill half of your plate with these foods.
6. Limit sodium from salt and foods to 2,300 mg per day. Omit salt at the table. Eat less processed foods. Read food labels.
7. Sleep 7 to 9 hours a night.
Take Action: Fight Decay the 2-1-2 Way
* 2 times a day, brush your teeth
* 1 time a day, floss your teeth
* 2 times a year, get a dental cleaning and checkup
© American Institute for Preventive Medicine
General Health Conditions
The thyroid is a small, butterfly-shaped gland in the lower front of the neck, below the voice box (larynx), and above the collarbone. It makes hormones that help convert food to energy. It regulates growth and fertility. It also maintains body temperature.
Signs & Symptoms
Hypothyroidism occurs when the thyroid gland does not make enough thyroid hormone. Body functions slow down. Signs and symptoms are:
* Fatigue. Sleeping too much.
* Depression.
* Dry, pale skin. Dry hair that tends to fall out.
* The voice deepens.
* Weight gain for no reason.
* Feeling cold often.
* Heavy and/or irregular menstrual periods in females.
* Poor memory.
* Constipation.
Hyperthyroidism occurs when the thyroid makes too much thyroid hormone. Body functions speed up. Two common forms are Graves’ disease and multinodular goiter. Signs and symptoms are:
* Swelling in the front of the neck. The thyroid gland gets larger. This is called goiter.
* One or both eyes bulge. Tremors. Feeling nervous.
* Mood swings.
* Weakness.
* Frequent bowel movements.
* Heat intolerance.
* Shortened menstrual periods in females.
* Weight loss for no reason.
* Fine hair or hair loss.
* Rapid pulse. Heart palpitations.
{Note: In elderly persons, symptoms for this can be more like ones for hypothyroidism.}
Causes
For Hypothyroidism
* Immune system problems.
* Removal of the thyroid gland.
* Treating the thyroid gland with radioactive iodine for hyperthyroidism.
* Too much or too little iodine in the diet.
Risk factors for hypothyroidism include: A family history of the disease; having diabetes; and taking certain medicines, such as lithium.
For Hyperthyroidism
* Immune system problems.
* Family history of the illness.
* Taking too much thyroid hormones from pills.
Treatment
Medical care is needed for thyroid problems.
Hypothyroidism is treated with iodine and/or thyroid medicine.
Hyperthyroidism treatment varies. It includes radioactive iodine, medication, and surgery, if needed.
Some treatments result in the need to continue to take thyroid medicine.
Follow-up care is needed for both of these thyroid problems.
Questions to Ask
Self-Care / Prevention
* Take medication as directed.
* Tell your doctor if symptoms come back or still bother you.
* Follow your doctor’s advice for self-care measures.
Neck Check
To see if you have a lump on your thyroid gland or if it is enlarged, the American Association of Clinical Endocrinologists recommends this quick self-test:
1. Tilt your chin up slightly and swallow a glass of water in front of a mirror.
2. Look at your neck as you swallow.
3. Check for any bulges or protrusions between your Adam’s apple and collarbone. If you see any, contact your doctor.
Resources
American Thyroid Association
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General Health Conditions
An allergy is an immune system problem to a substance (allergen) that is normally harmless. An allergen can be inhaled, swallowed, or come in contact with the skin.
Signs & Symptoms
For Common Allergies
* Sneezing. Watery eyes. Cold symptoms that last longer than 10 days without a fever. Dark circles under the eyes.
* Frequent throat clearing. Hoarseness. Coughing or wheezing.
* Skin rash.
* Loss of smell or taste.
* Ear and sinus infections occur again and again.
Signs of a Severe Allergic Reaction
* Shortness of breath. A hard time breathing or swallowing. Wheezing.
* Severe swelling all over, or of the face, lips, tongue, and/or throat.
* Feeling dizzy, weak, and/or numb.
* Pale or bluish lips, skin, and/or fingernails.
* Cool, moist skin or sudden onset of pale skin and sweating.
* Fainting. Decreasing level of awareness.
Causes
* Allergic rhinitis. This is caused by breathing allergens from animal dander; dust; grass, weed and tree pollen; mold spores, etc.
* Asthma.
* Food allergies. Common ones are milk, fish, nuts, wheat, corn, and eggs.
* Skin allergies.
Anaphylaxis is a sudden and severe allergic reaction. It occurs within minutes of exposure. It worsens very fast. It can lead to anaphylactic shock and death within 15 minutes if emergency medical care is not received.
Insect stings, nuts, penicillin, and shellfish are common causes of a severe allergic reaction.
Treatment
How are allergies treated? Avoid the allergen(s). Skin tests can identify allergens. Allergy shots may be prescribed. Medications can prevent and relieve symptoms. Persons who have had a sudden, severe allergic reaction may be prescribed medicine, such as an EpiPen. This is used for a severe reaction before getting emergency medical care.
Questions to Ask
Self-Care / Prevention
For a Severe Allergic Reaction
* Take prescribed medicine, such as an EpiPen, as advised. Then get emergency care!
* Wear a medical ID alert tag for things that cause a severe allergic reaction.
* Avoid things you are allergic to.
For Other Allergic Reactions
* If mild symptoms occur after you take a medicine, call your doctor for advice.
* For hives and itching, take an OTC antihistamine, such as Benadryl. Take it as prescribed by your doctor or as directed on the label.
* Don’t use hot water for baths, showers, or to wash rash areas. Heat worsens most rashes and makes them itch more.
* For itching, use an oatmeal bath or calamine (not Caladryl) lotion. You can also use a paste made with 3 teaspoons of baking soda and 1 teaspoon of water.
* Avoid things you are allergic to.
* Read food labels. Don’t eat foods that have things you are allergic to. When you eat out, find out if menu items have things you are allergic to before you order them.
Resources
Asthma and Allergy Foundation of America 800.7.ASTHMA (727.8462)
© American Institute for Preventive Medicine
General Health Conditions
Having clean hands is one of the most important things you can do to prevent getting sick and spreading disease-causing germs. That’s why technique matters.
Add water & soap:Wet hands with clean, running water (warm or cold) and apply soap.
Lather up:Lather all parts of your hands well by rubbing them together.
Sing a song:Scrub for at least 20 seconds or sing “Happy Birthday” twice.
Rinse & dry:Rinse well under clean, running water. Dry hands using a clean towel or air-dry them.
Option:If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol.
© American Institute for Preventive Medicine
General Health Conditions
Anemia means that red blood cells or the amount of hemoglobin in red blood cells is low. Hemoglobin is a protein that carries oxygen in red blood cells. Common types of anemia are low amounts of iron, folic acid (a B-vitamin), and vitamin B12.
Signs & Symptoms
* Tiredness.
* Weakness.
* Paleness. This could be pale skin or paleness around the gums, nailbeds, or the linings of the lower eyelids.
* Shortness of breath.
* Heart palpitations or rapid heartbeat.
* Cravings for unusual things, such as laundry starch, dirt, or ice.
When folic acid is low, extra symptoms can occur. These include: Appetite loss and weight loss; nausea and diarrhea, swollen abdomen, and a sore, red tongue that looks glazed. When vitamin B12 is low, extra symptoms include: Chest pain on exertion; appetite loss and weight loss; nausea and diarrhea, a hard time concentrating, and a sore, red tongue that looks glazed. If vitamin B12 is very low, nervous system problems occur. These include: Numbness and tingling of the hands and feet; walking and balance problems; memory loss, confusion, dementia, or psychosis. This is known as pernicious anemia.
Causes
* Anemia from low iron. Often, the cause is blood loss from menstruation in females, peptic ulcers, and other medical problems.
* Anemia from low folic-acid. The cause is lack of folic acid in the diet.
* Anemia from low vitamin B12. This usually results when the body doesn’t absorb vitamin B12 from food, not a lack of vitamin B12 in the diet.
Treatment
Anemia shares symptoms with many health problems. It needs to be diagnosed by a doctor. Treatment for it depends on the type and what caused it. This includes:
* Treating the problem that caused it.
* Proper diet and vitamin and/or mineral supplements, as prescribed. {Note: Don’t take iron supplements on your own. Persons with a genetic illness called hemochromatosis (iron overload disease) can be harmed with iron supplements.}
* Vitamin B12 shots, if needed.
Persons with severe anemia may need one or more blood transfusions.
Questions to Ask
Self-Care / Prevention
Follow your doctor’s treatment plan.
To Get and Absorb Iron
* Eat foods that are good sources of iron: Lean, red meats; green, leafy vegetables; beef liver; poultry; fish; wheat germ; oysters; dried fruit; and iron-fortified cereals.
* Eat foods high in vitamin C, such as citrus fruits, tomatoes, and strawberries. Vitamin C helps your body absorb iron from plant foods.
* Take the supplements your doctor advises.
* If you drink tea, drink it between meals. Tannins in tea block iron absorption. Or, add milk to tea. The calcium in milk binds with the tannins. (Herbal tea does not have tannins.)
* Avoid antacids, the food additive EDTA, and phosphates (found in soft drinks, beer, ice cream, etc.). These block iron absorption.
To Get and Absorb Folic Acid
* Eat good food sources of folate every day. Examples are asparagus, brussels sprouts, spinach, collard greens, broccoli, peas, oranges, cantaloupe, oatmeal, and whole-grain cereals.
* Eat fresh, raw fruits and vegetables often. Don’t overcook food. Heat destroys folic acid.
* Take the supplement your doctor advises.
* Don’t smoke. Don’t drink alcohol.
For Getting B12
* Eat animal sources of food. Good choices are lean meats, fish, poultry, nonfat or low-fat dairy products, and cereals with added vitamin B12.
* Strict vegetarians (vegans) who eat no animal sources of food may need a vitamin B12 supplement or foods fortified with it.
© American Institute for Preventive Medicine
General Health Conditions
Washing hands regularly can do a lot to prevent disease. Wash your hands with soap and water for 20 seconds. Dry off your hands to stave off bacteria, choosing paper towels over hand dryers, if possible. Use a hand sanitizer with at least 60% alcohol if soap and water are not readily available. However, washing your hands with water is best for washing away germs. Cold water works just as well as warm, and in the winter, using warm water can actually dry out your skin faster.
Be More Earth-Friendly
When washing your hands in a public restroom, and no paper towels are handy, air drying is best and uses no additional energy.
© American Institute for Preventive Medicine
General Health Conditions
With fatigue, a person is tired, weary, and lacks energy. Often, fatigue is a symptom of another health problem.
Signs & Symptoms
* Feeling drained of energy.
* Feeling exhausted.
* Having a very hard time doing normal activities.
* Having low motivation.
* Feeling inadequate.
* Having little desire for sex.
Causes
Causes that need medical care include anemia, depression, heart disease, low thyroid, lupus (the systemic type), and chronic fatigue syndrome (CFS).
Other physical causes include: Lack of sleep; poor diet; side effects of medicines; allergies; drug or alcohol problems; being in hot, humid conditions; and the flu.
Possible emotional causes are burnout, boredom, and a major life change, such as divorce or retirement.
Treatment
Treatment depends on the cause. Tell your doctor about any other symptoms that occur with the fatigue. He or she will explore both physical and emotional causes.
Questions to Ask
Self-Care / Prevention
* If fatigue is due to a medical problem, follow your doctor’s or health care provider’s guidelines for rest, diet, medication, etc.
* Get regular physical activity. Exercise can give you more energy, especially if you sit all day at work. Exercise can calm you, too.
* Cool off. Working or playing in hot weather can drag you down. Rest in a cool, dry place as often as you can. Drink plenty of water.
* Avoid too much caffeine and alcohol.
* Don’t use illegal drugs.
* Lighten your work load. Assign tasks to others when you can, both at work and at home. Ask for help when you need it from family and friends. Hire help if you need to.
* Change your routine. Try to do something new and that you want to do every day.
* If you do too much, make time for some peace and quiet.
* Do something for yourself. Plan time to do things that meet only your needs, not just those of others.
Resources
Treating Chronic Fatigue Syndrome & Fibromyalgia
© American Institute for Preventive Medicine