HealthyLife Articles

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How To Stop A Nosebleed

SELF-CARE CORNER

When the furnace fires up and the humidity drops, the nose is most at risk. Nosebleeds can range from a simple, brief annoying amount of bleeding to life-threatening bleeding, according to Dr. Peter Shepard, an ear, nose, and throat expert.

The nose has a collection of blood vessels called Kiesselbach’s plexus. This area is located at the front of the septum, the cartilage that divides the nose. Vessels from several different main trunks all meet in this spot and are very close to the surface. This is also the area of the nose that tends to dry out the most.

If the surface cracks, the vessels will bleed. The size of the vessels determines how bad the bleeding is. People are more at risk if they have high blood pressure, take blood thinners, use oxygen, or have a deviated nasal septum.

The best treatment for nosebleeds is avoiding them in the first place. Unless you can take an extended trip to Hawaii, you’ll want to work on improving the humidity inside your nose.

Apply Vaseline at the front of your nostril twice a day. Saline spray can be kept with you and used throughout the day.

If you do have a bleed, a few simple things will usually stop it.

* Apply pressure by squeezing the soft part of the nose between your thumb and index finger. Lean forward so you don’t swallow any blood (do not hold your head back, as some suggest).

* If that is not enough, oxymetazoline (Afrin) nasal spray can be a miracle drug for nosebleeds. It is a decongestant but works for nosebleeds since it causes blood vessels to tighten. Blow the blood out of the nose, spray twice, and then apply pressure for 15 minutes.

* If the bleeding won’t stop, go to the emergency room.

© American Institute for Preventive Medicine

January 23, 2026
Pain, Pain, Go Away

SELF-CARE CORNER

We’ve all experienced pain. But when pain doesn’t go away, it’s called chronic pain, and it can be tricky to treat, according to the NIH News in Health. Chronic pain can come from low-back problems, cancer, migraine, fibromyalgia, and other conditions. Long-term pain can affect your daily life and lead to depression.

Some pain medications target inflammation, too, but come with side effects. NIH scientists are looking for ways to control pain. The following techniques may bring some relief:

* Keep your weight in check. Extra weight can slow healing or make some pain worse especially in the back, knees, hips, and feet.

* Exercise. If pain keeps you inactive, ask your doctor whether exercise might help.

* Get enough sleep. It will improve healing and your mood.

* Avoid tobacco, caffeine, and alcohol.

* Get the right medical help. If your regular doctor hasn’t found a helpful approach for your pain, see a pain specialist.

* Join a pain support group. Talk with others about how they deal with pain.

© American Institute for Preventive Medicine

January 23, 2026
Still No Flu Shot? It’s Not Too Late

SELF-CARE CORNER

The flu causes hundreds of thousands of hospitalizations and thousands of deaths each year, according to the Centers for Disease Control and Prevention (CDC). It’s a serious disease that is especially dangerous for babies, the elderly and those with health conditions, such as heart disease.

Get your flu shot if you haven’t done so yet. You may be wondering if getting a shot now will be helpful, and the answer is “yes!” Here’s why:

* Getting the shot now means you could be protected before the peak of the holiday season. It takes about 2 weeks to get the full immunity from a flu shot.

* Flu season usually continues until March or even April of each year. Getting the shot now means months of protection!

* As long as the flu keeps spreading, the flu shot can keep you from getting sick.

* If you do get sick, your illness will probably be much milder.

* No one likes to have a fever, chills, cough, headache, sore throat, body aches, nausea or vomiting. Getting the flu shot now means you reduce your risk of getting all these symptoms from the flu this season. The flu is much more serious than a cold.

Top flu shot myths busted

Many people have heard myths about the flu shot and may wonder if it’s safe and effective. Check out these common misconceptions and the truth about the flu shot:

Myth: You can get sick from the flu shot.

Fact:The flu shot cannot make you sick with the flu. It contains inactivated (killed) viruses. Some people have mild side effects that last only a day or so that include aches, soreness and a low fever. These side effects are much shorter and milder than getting the flu.

Myth: I got the flu shot last year, so I don’t need a new one.

Fact:The flu shot changes each year based on what flu viruses are going around. Experts choose several viruses that are most likely to make people sick and include them in the vaccine. Last year’s vaccine may not offer protection against this year’s viruses.

Myth: It’s better to just get the flu and get immunity that way.

Fact:While most healthy people will recover from the flu without problems, this is a dangerous risk to take. Anyone who gets the flu can be at risk of having serious problems. And, there is a high risk of spreading it to loved ones, especially babies, the elderly and people with weakened immune systems.

© American Institute for Preventive Medicine

January 23, 2026
Using Decongestants Safely

SELF-CARE CORNER

As we approach the peak season for colds and flu, many people turn to over-the-counter medicines for relief. And if you have a stuffy nose (known as nasal congestion), you may be thinking about taking a decongestant.

What are decongestants?

Decongestants are medicines designed to relieve stuffiness and pressure in the nose and sinuses. The two over-the-counter decongestants available are phenylephrine (i.e., Sudafed PE) and pseudoephedrine. Pseudoephedrine are stocked behind a pharmacy counter, but you don’t need a prescription. Both medicines work by shrinking blood vessels in the nose, allowing air to pass through more easily.

Are decongestants safe?

Decongestants are safe when they are used properly. Here’s what to know before you take one:

* Read the label and be sure you understand how much you can take and how often to take it. If you’re not sure, ask your pharmacist or doctor.

* Know the active ingredients. Many cold and flu products contain several active ingredients. They are listed on the drug facts label at the top. Be sure you don’t accidentally take too much of one ingredient. For instance, many cold products contain acetaminophen, a pain reliever that can be toxic in high doses. If you’ve already taken a pain reliever with acetaminophen and you take the cold medicine too, you could take too much acetaminophen.

* Talk to your doctor before taking a decongestant if you have diabetes, heart conditions, high blood pressure, glaucoma, prostate problems or thyroid disease.

* If you take other over-the-counter or prescription medicines, ask your doctor if decongestants can be safely taken with your other medicines.

* Do not give decongestants or any cough or cold product to kids under 4 years of age. Ask your child’s pediatrician before giving them any medicines.

* Talk to your doctor if you need to take a decongestant for longer than a week.

What about nasal sprays?

Saline nasal sprays with no medicine in them are safe to use daily, as often as needed. These can help flush out allergens and mucus so you can breathe easier. Not sure if it’s just saline? Look at the drug facts label and be sure it contains only sodium chloride as the active ingredient.

But, decongestant sprays that contain active ingredients are not safe to take for more than three days in a row. This is because your body can become dependent on them. When this happens, your nose may become even stuffier over time, and you’ll have to use more and more spray to get relief.

Medicines can help you cope with bothersome cold and flu symptoms. But, be safe and savvy before you take them – and keep them in a locked cabinet out of children’s reach!

Sources: American Academy of Family Physicians, Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
A Shoulder To Lean On

BE FIT

Shoulder injuries are common. Why? Because of improper exercise technique, say exercise experts at the American Council on Exercise (ACE), and because people commonly over-train one or two deltoid muscles while neglecting others.

Strength-training routines are typically dominated by exercises that train only the front of the shoulder, which is actually comprised of three distinct muscles. So ACE looked into the most effective exercises for strengthening the overall shoulder and preventing injury.

The result? Researchers from the University of Wisconsin, LaCrosse shrugged their shoulders when asked to pick the top exercise. Results showed there is not one best exercise that completely works all muscles of the shoulders.

Instead, for best results, exercisers should perform the dumbbell shoulder press to target the front, and either the 45-degree incline row or the seated rear lateral raise for the rear. Ask your gym’s expert to show you these techniques.

69% of people will experience a shoulder injury at some point in their lives, according to the NIH.

© American Institute for Preventive Medicine

January 23, 2026
Don’t Let Shin Splints Stop You

BE FIT

If you’ve ever felt aching or shooting pain up the front of your lower legs after running, it could be shin splints. Though it’s usually not serious, it can be painful enough to stop even the most dedicated exerciser.

If you get shin splints, try these tips:

*Switch to lower impact exercise.Until the pain goes away, try swimming, biking, or using an elliptical machine, so you put less pressure on your legs.

*Wear proper shoes.If you’ve had the same running shoes for years, it may be time for a new pair. Support wears down over time, causing pain in the feet and legs. Make sure you have enough support under the arch and heel areas.

*Ice the area.Apply ice packs for up to 20 minutes at a time, a few times a day, to help with pain.

If the pain doesn’t go away, see your doctor. Sometimes shin splints may be a sign of a small bone break or inflammation of tendons in the legs.

Source: American Academy of Orthopedic Surgeons

© American Institute for Preventive Medicine

January 23, 2026
Get Back Into The Exercise Habit

BE FIT

Stressful and busy times in our lives often get in the way of exercise. Whether you’ve been busy with your job, family, or other commitments, it is possible to get back into a fitness habit. If you haven’t exercised for months or even years, here are some safe ways to start fresh and enjoy all the healthy benefits of exercise again.

1.Go easy at first.Understand that your body will need to work back up to its prior fitness level. Go for a shorter and lighter workout and see how you feel the next day. Gradually make it longer and more difficult each time. This will help you avoid injury and soreness.

2.Don’t be frustrated.Perhaps you can’t run as fast or lift as many pounds as you did before. That’s to be expected. You can, however, keep working at your fitness goals to be your healthiest self. Each day you exercise, you get closer to that goal.

3.Recovery is important.You may notice more soreness at first, as your body adjusts to exercise again. Be sure you cool down at the end of your workout and stretch your muscles.

4.Set realistic goals.Fitness goals can help move you forward. But goals that are too difficult to reach may cause you to throw in the towel. Be proud of any progress you make and each day you choose to be active.

5.Ask a friend to join you.Having a workout buddy can help you stay motivated and make it fun. Perhaps your friend can join you at the gym or for walks around the neighborhood a few times a week.

6.Consider a coach or trainer.Professional fitness experts can help you avoid injury and get you on a good fitness plan. Some gyms offer free or low-cost training sessions to new members.

Source: Office of Disease Prevention and Health Promotion

© American Institute for Preventive Medicine

January 23, 2026
More Than A Bump On The Old Noggin

BE FIT

You’re hearing more about sports-related concussions. Why? Because there are simply more of them. Like 3 million each year, says the CDC.

Does anyone suspected of having a concussion need a CT or MRI scan right away? Dr. Howard Derman, director of the Methodist Concussion Center in Houston, explains. While there is damage to the brain cells in a concussion, the damage is at a microscopic level and cannot be seen on MRI or CT scans. The injured brain looks normal on these tests, even though it has been seriously injured. Even if a CT scan or MRI shows you’re “okay,” your doctor should also perform a physical exam.

The signs and symptoms of concussion can appear immediately after the injury or may not appear until days after. Some of the many apparent signs to note are these:

* Appears dazed or stunned

* Answers questions slowly

* Has nausea or vomiting

* Feels sensitivity to light or noise

* Cannot recall events prior to the hit or fall

With a concussion, athletes need to be medically cleared to return to activity. The brain is bruised. It needs time to heal.

© American Institute for Preventive Medicine

January 23, 2026
Sprains, Strains, And Injuries: The Rice Fix

BE FIT

Whether you’re headed off the trail or staying on track, kicking a ball or throwing one, you’ll likely need to know about the RICE fix when you sprain, strain, or injure something.

Dr. William Levine, chief of sports medicine at NewYork-Presbyterian Hospital/Columbia University Medical Center, recommends RICE, a first-aid technique that can be applied to most sprains, strains and joint injuries.

*Rest:If you are injured during any activity, stop the activity immediately and rest the injured area. Do not try to work through the pain.

*Ice:For the first 24 to 48 hours, apply ice packs to the injured area every 2 hours for 15 minutes. Make sure that the ice (a handy bag of frozen peas works well) is not in direct contact with the skin; a cotton handkerchief covering is helpful.

*Compress:Bandage the area firmly, extending the wrapping above and below the injury. This pressure will stop any bleeding and reduce any swelling of the injured area.

*Elevate:Whenever possible, elevate the injured area above the level of your heart. Elevation and compression are typically used for acute injuries such as a twisted ankle.

© American Institute for Preventive Medicine

January 23, 2026
Be A Safe Swimmer

BE FIT

Protect yourself, your family and others around you by following these safe swimming tips. Together, we can keep each other safe while also having fun.

Before You Dive In

* Test the water’s free chlorine levels and pH. Most superstores, hardware and pool supply stores sell test strips.

* Check for cloudy water. This can mean there are more germs in the water than normal and you should stay away.

* If the lake you are swimming in has any pipes draining into or around the water, stay out.

Check Yourself

* Use waterproof bandages to cover any wounds.

* Sick with diarrhea? Get a check-up from your doctor before you enter a public swimming pool or lake.

* Shower before you swim. This will remove any dirt or bacteria you might bring with you into the water.

Survey Your Surroundings

* Check for closures.

* Kids can drown in seconds and in silence, so keep an eye on all little ones in and around the water.

* Lifeguard(s) should be focused on swimmers and not distracted. If no lifeguard is on duty, identify the safety equipment, such as a rescue ring or pole.

© American Institute for Preventive Medicine

January 23, 2026