HealthyLife Articles

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Find Your Balance

SELF-CARE CORNER

Good balance is essential for healthy aging. The ability to maintain and recover your equilibrium as you move helps protect you from injury and falls.

Your independence depends on your ability to balance. Almost every activity necessary for daily life relies on safe movement. As people age, preserving balance protects quality of life and their confidence to move without fear.

Activities that require balance

Balance is a foundational skill that impacts almost every type of movement:

* Walking

* Housework

* Picking up kids or pets

* Getting up and down from the floor, bed, couch, or commode

* Cooking

* Navigating uneven or unexpected surfaces

* Shopping and carrying groceries

* Lifting, moving, and reaching for items

Factors that impact balance

Your brain uses information from your eyes, ears, and other body parts to constantly adjust your position in space. Anything that impacts these systems may negatively affect balance:

* Lack of physical activity

* Inner ear problems

* Lack of sleep

* Lack of strength

* Decline in coordination

* Vision changes due to cataracts, glaucoma, etc.

* Cognitive conditions such as dementia or Alzheimer’s disease

If you are concerned about your balance, talk to your doctor. It may be a sign of a more serious condition.

Improve balance

* Practice standing on one foot. Stay near a wall for support, but gradually challenge yourself to balance longer and with less support as you are able.

* Try walking heel to toe along a straight line.

* Use a wobble board. This strengthens your balance, muscles, and coordination.

* Go up and down stairs.

* Side step back and forth across a room.

* Do calf raises. Using a wall or chair for support, rise up on the ball mounds of your feet and slowly lower back down. Do 2-3 sets of 10-15 repetitions.

* Take yoga or tai chi classes.

* Lift weights to increase strength and preserve the muscle necessary to balance well.

© American Institute for Preventive Medicine

January 23, 2026
Microbiome: What It Can Do

SELF-CARE CORNER

Inside your digestive system lives a diverse community of organisms called the microbiome. Your microbiome contains bacteria and other microbes which carry out health-promoting functions. It’s a unique symbiotic relationship that has a substantial impact on your well-being.

A good balance of bacteria in your digestive tract will help your body systems work optimally.

Immunity

An incredible 70% of your immune system is located in your gut. The microbiome plays a critical role in immunity and resistance to disease. When the microbiome is balanced, your immune system will be at its best. The job of beneficial intestinal bacteria is to:

* Ward off foreign invaders

* Rid the body of toxins

* Enhance immune cell production

* Prevent the growth of cancer cells

* Decrease inflammation

Digestion

The microbiome helps you get the most out of the food you eat. Microorganisms in the gut are responsible for the breakdown and fermentation of some fibers. Bacteria turn these otherwise undigestable foods into usable nutrients.

In addition, the food you eat can help or harm the balance of bacteria in your intestines. A healthy diet promotes the growth of more beneficial microorganisms. Conversely, a diet high in sugar and processed foods encourages the overgrowth of harmful bacteria.

Brain health

Your digestive system is connected to your brain by millions of nerves. If you’ve had the sensation of butterflies in your stomach or a sinking feeling in your gut, you know how complex the relationship is between your digestive system and your brain.

The microbiome of your gut influences the production of neurotransmitters such as serotonin. Bacteria of the microbiome may even affect your behavior and emotions by influencing the vagus nerve, an important brain messenger.

An out-of-balance microbiome

A well-balanced microbiome can promote optimal health. However, some lifestyle habits can disrupt this diverse ecosystem. When this happens, the microbiome may become unable to carry out essential functions. Habits such as smoking, excessive drinking, eating a poor diet and being sedentary all negatively influence the microbiome. To keep the microbiome balanced, focus on these healthy habits:

* Regular exercise

* Adequate sleep

* A healthy high-fiber diet

* Stress management

© American Institute for Preventive Medicine

January 23, 2026
What’s That Rash?

SELF-CARE CORNER

Red, itchy skin – you have a rash. Most people get a rash at some point in their lives. Rashes happen when the skin reacts to a foreign “invader.” They also occur with illnesses, like chicken pox or measles.

Poison ivy, bug bites, and allergies are all possible causes for a rash. A minor rash is usually not a sign of a serious health problem. It may be a sign that your skin is reacting to an invader.

If you notice a rash, ask yourself these questions:

1. Have I been outside recently? In the woods? You could have run into poison ivy or been bitten by an insect.

2. Do I have allergies? Sometimes seasonal allergies to pollen and mold can cause itchy skin.

3. Did I use a new laundry product? Certain laundry detergents and fabric softeners can cause rashes and allergic reactions in some people.

4. Did I use a new skin care product? Fragrances and other ingredients in these products can be irritating to skin.

5. Have I taken a new medicine? Some medicines can cause rashes and allergic reactions. Call your doctor right away if you notice this.

6. Am I wearing new jewelry? Some people are allergic to certain metals, like nickel. This can cause itching and redness.

Treating the rash

If your rash is minor and you otherwise feel fine, you can probably treat it at home.

Over-the-counter creams can be helpful. You can also try an ice pack or aloe gel to soothe irritated skin.

When to see a doctor

A rash can be a sign you need medical care. Watch for these red flags:

* Fever

* Feeling unwell

* A rash keeps getting worse

* A rash covers a large area of the body

* Severe pain

* Any rash on the face

* A rash that is very red, oozing, or hot

* A circular rash with a “bull’s eye” in the middle

* A rash that might be caused by your medicine

* Signs of a severe allergy, such as swelling or trouble breathing

* A rash appears after being around someone who has a serious illness, like measles or chicken pox

* A rash lasts more than 2 weeks

If you’re concerned about a rash on yourself or your child, always call your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Encourage Exercise In Others

BE FIT

Sticking to an exercise routine can be hard. But sometimes getting support from another person can help you get started. If you’ve been able to work out regularly, you can help a loved one do the same. Be a positive force in their life by supporting them, not forcing them. Try these strategies that can encourage them without pressure.

* Make it doable. Don’t suggest signing up for difficult classes or workouts right away. A walk in the evening or doing push-ups while watching TV can be less overwhelming.

* Try something new. A new walking route, different stretches or a fun strength program may help them get motivated. Get away from the same old routine that may not have worked in the past.

* Let them pick. See if they are interested in any local exercise classes or programs – and go with them.

* Plan a meetup time. Many people find exercising right after work is helpful. This may be easier than trying to go back out after you’ve come home to relax. Some people are able to stick to a lunchtime walk if they work in the same place.

* Be consistent. Try to make your exercise routine a regular part of your week. For instance, two times each week is a doable but consistent way to start.

* Be an early riser. If the person lives with you, see if you both can get up 30 minutes earlier for a walk first thing in the morning.

* Ditch the car when you can. If the store or coffee shop is close by, you can walk or bike there together.

* See things from their point of view. It’s hard to get started with exercise. Try to understand how challenging it can be. Ask them how you can best support them.

A positive mindset

When it comes to exercise, the mind is as important as the body. When starting a new healthy habit or helping someone else, remember to:

* Celebrate small efforts. Be happy about seeing an improvement – no matter how small – in strength or fitness level.

* Don’t let setbacks take over. If you miss a week or even two, get back to it. Tell the person you’re not giving up, and help them try again.

Remember that every little bit of exercise is a step in the right direction!

Source: U.S. Department of Health and Human Services

© American Institute for Preventive Medicine

January 23, 2026
Knees Hurt During Exercise?

BE FIT

Knee pain can happen for many different reasons. But if you notice pain in the front of the knee during sports, jumping or running, you could have patellofemoral pain syndrome, also known as runner’s knee.

What does runner’s knee feel like?

Runner’s knee usually has one or more of these symptoms:

* The kneecap hurts when you touch it.

* It feels like the kneecap is grinding or clicking when you move it.

* The kneecap or front of the knee hurts after you’ve been active.

What causes it?

Runner’s knee is common in athletes, especially young adults and females. It may be caused by:

* Tight muscles in the legs, especially the hamstrings and Achilles tendons

* A kneecap that is slightly out of place

* Thigh muscles that are too weak

* Wearing shoes with poor support during exercise

* Exercising too hard or too long

What to know about runner’s knee

Runner’s knee often feels better with home care. Try these tips:

* Use ice packs on the knee for up to 20 minutes, several times a day.

* Replace the activity that hurts the knee with lower impact activities.

* Lightly wrap the knee in an elastic bandage.

* Rest the knee when you can, lifting it up higher than the heart.

* Take ibuprofen or naproxen for more bothersome pain, but ask a doctor before taking it more than seven days.

Prevention matters

You can help prevent runner’s knee if you:

* Stretch all your muscles, especially the legs, before and after exercise.

* Do a warm-up before you start vigorous workouts.

* Increase your exercise slowly.

* Maintain a healthy weight to reduce knee stress.

See a doctor if knee pain doesn’t get better with a few days of rest and home care. Your doctor can recommend physical therapy, shoe inserts or other treatments to help. Always ask your doctor before starting a new exercise program.

Source: American Academy of Orthopedic Surgeons

© American Institute for Preventive Medicine

January 23, 2026
Boost Your Exercise With Caffeine

BE FIT

Caffeine does more than just give you energy. It can improve exercise performance too. And if you are someone who struggles with motivation, caffeine may give you the mental boost you need to get moving.

Caffeine may help you get just a little more out of your exercise session. It may improve:

* Muscle endurance

* Speed of movement

* Muscle strength

* Aerobic endurance

* Alertness and focus

Make caffeine work for you:

* Consume a dose of caffeine an hour before you exercise.

* 1-3 mg caffeine per pound of body weight has been shown to be most effective.

* One cup of coffee has about 100 mg of caffeine.

* Energy drinks and other forms of caffeine can also work. But be wary of what else may be in them and read the label carefully.

* Talk to your doctor before taking any supplements.

* Don’t overdo it! More is not better and won’t give any additional benefit.

© American Institute for Preventive Medicine

January 23, 2026
Dance With Or Without The Stars

Fitness

Tone, tighten & shrink your body with constant movement.

You may never earn a spot on Dancing With the Stars, but you can get the same benefits they’ve been touting – tight, toned bodies and noticeable weight loss – simply by moving to your own groove or learning a new one.

Be forever young.

With so many varieties of dance – each with different tempos, moves, music and styles, it’s good exercise for people of all ages and all fitness levels. Those with physical limitations can alter movements to work with their mobility challenges. Start with a few minutes of stretching and practice a few moves to warm up your muscles. Begin with slower, less demanding rhythms and build up to faster tempos. If you feel fatigue or shortness of breath, sit out a number.

Dance the night away.

If you just want to bust a move, head to the nearest nightclub to show off your be-bopping, hip-hopping or belly-flopping moves. Or turn on the jams at home and get footloose.

Benefits of dancing

* Strengthens muscles and bones. This lowers the risk of arthritis, sprains, and broken bones.

* Increases stamina

* Burns calories (150 to 200 per 30 minutes, depending on tempo)

* Lowers blood pressure and improves cholesterol levels

* Increases flexibility, improves balance, and lowers the risk of falls

* Benefits cardiovascular system and lung capacity

* Releases stress and tension

* Boosts self-confidence

* Elevates mood

Action Step

If you are having trouble picking a dance style, think about the kind of music you like. If it’s country, step into line, square dancing, or swing dancing. YouTube has lots of how-to videos to start you off on the right foot.

© American Institute for Preventive Medicine

January 23, 2026
How To Buy Sports Shoes That Fit

Fitness

A carpenter needs a saw, a painter needs a brush, and an accountant needs a calculator. And anyone who’s serious about fitness needs a good pair of shoes (or several, if you’re active in more than one activity besides swimming). The right shoes can make the difference between comfort and discomfort, between safety and injury, between performing well and not performing well.

Consider these factors before you buy activewear shoes.

* Are the shoes suitable for the sport or activity for which you intend to wear them? Walking, hiking, racquetball, tennis, aerobics, and so forth require differently designed footwear. But you may want to consider cross-training shoes, suitable for several different activities.

* Can you wiggle your toes in the shoes while sitting and standing? (You should be able to.)

* Does the widest area of your foot correspond to the widest area of the shoe? (To find out, try this: Stand on a piece of paper, bend down, and trace a line around each shoe with a pencil. Then slip off your shoes, stand in the same place, and trace a line around each foot with a different colored pencil. If at any point the outline of your feet is larger than the outline of your shoes, you’re squeezing some or all of the bones, ligaments and muscles in each foot.)

* Do the inner seams rub against your foot? (They shouldn’t.)

* Does the shoe have a firm heel cradle and arch support?

* Does the shoe provide adequate shock absorption?

* Are the shoes comfortable when you move from side to side or when you walk or jump? Test these movements before you buy.

Good shoes don’t need to be “broken in.” The shoes you buy should be comfortable from the start.

© American Institute for Preventive Medicine

January 23, 2026
Time To Get Physical

Fitness

Get fit and stay fit.

“Fitness: if it came in a bottle, everybody would have a great body.”

– Cher

Having six pack abs doesn’t come from drinking a six pack, and you don’t need to have six pack abs to be fit. Get fit by making exercise and healthy eating a regular part of your life.

How much exercise do you need?

Each week, adults should do:

A. At least two hours and 30 minutes of moderate aerobic activity, such as brisk walking…OR

B. One hour and 15 minutes of vigorous aerobic activity, such as jogging, aerobic dancing, and jumping rope…OR

C. A combination of activities from A and B

For increased fitness or to lose weight or keep lost weight off, do:

* Five hours of moderate physical activity a week…OR

* Two hours and 30 minutes of vigorous aerobic activity a week

Tips for aerobic activity

* Warm up. Spend five to 10 minutes stretching or doing the aerobic activity at a slower pace. For example, walk at a slower pace if your aerobic activity is brisk walking.

* Aerobic activity. To be aerobic, the activity needs to use large muscles of the lower body and be steady and nonstop for at least 10 minutes at one time. During this time, you should reach your target heart rate. (See chart on this page.)

* Cool down. Choose a slower pace of the activity you were doing or stretch for about five minutes.

Target Heart Rate Zone

Age

20

25

30

35

40

45

50

55

60

65+

Beats per 10 Seconds

20-27

19-26

19-25

18-25

18-24

17-23

17-23

16-22

16-21

15-20

Action Step

In addition to aerobic exercise, do muscle strengthening and stretching exercises on two or more days a week.

© American Institute for Preventive Medicine

January 23, 2026
Brussels Sprouts: A Winter Veggie Powerhouse

HEALTHY EATING

Brussels sprouts may have a reputation for being the vegetable your mother made you eat. But there’s plenty of reasons that adults and kids alike should eat their Brussels sprouts. Their peak season is fall to winter, so now is a good time to try them.

Why eat Brussels sprouts?

Brussels sprouts belong to the cruciferous vegetable family. Other cruciferous vegetables include broccoli, cauliflower, kale and cabbage.

Like other veggies, brussels sprouts are low in calories and packed with nutrients. They also have plenty of fiber to help with digestion. Fiber may also help you feel fuller, longer.

Brussels sprouts also have some special health benefits. They may play a role in reducing the risk of developing cancer.

How to cook brussels sprouts

Brussels sprouts are versatile and can be roasted, used in casseroles, salads and even on pizza. Many people can find a way to cook them that agrees with their tastes.

A popular way to roast them is to toss them with honey, lemon juice or dried fruit for a sweet side dish. But brussels sprouts also work well with savory flavors like parmesan cheese or garlic.

Nutrition

One half cup of cooked Brussels sprouts contains just 28 calories. It also contains 2 grams of fiber and very little fat and carbohydrates. Brussels sprouts are a good source of many important nutrients, including vitamins A and C. These vitamins are antioxidants, which help fight inflammation and some diseases.

In addition, Brussels sprouts are packed with vitamin K, which is important for blood clotting and healthy bones. Brussels sprouts contain important minerals like iron, magnesium and phosphorus. And finally, they contain heart-healthy omega-3 fats.

If you haven’t eaten Brussels sprouts in a while, give them a try. They make a nutritious and delicious addition to any diet.

Sources: Academy of Nutrition and Dietetics, National Institutes of Health, US Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026