HealthyLife Articles

Category: Uncategorized

Boomers Beware

BE FIT

Boomers are now age 50 and older. And they are getting lots of injuries to backs, knees, hips, ligaments and tendons (the structures that attach muscles to bones).

Regular exercise is critical for maintaining and improving bone and muscle strength. And yet if not done properly, exercise can result in pain and injury, sprains and strains. The American Academy of Orthopaedic Surgeons offers the following exercise safety advice for anyone older than 50:

Warm up and stretch.Walking, bending, jumping jacks, and running in place before exercise gets and keeps the circulatory system moving and helps prevent injury. Stretching can be done before or after a workout.

Exercise consistently.Don’t be a weekend warrior. Try to get at least 30 minutes of moderate physical activity every day.

Take lessons.Consider taking lessons for the sport you love. Whether you’re new to a sport or have been taking part in it a long-time, proper form and instruction reduce the chance of an overuse injury like tendonitis or stress fractures.

Wear the proper equipment.Select the proper gear and shoes for your sport.

Listen to your body.As you age, you may find that you are not as flexible as you once were, or that you cannot tolerate the same types of activities. If so, modify your exercise routine to accommodate your body’s needs. For example, if you’ve been a daily runner for many years, consider replacing a day or two of that activity with swimming, biking, or another sport that puts less impact on your joints.

Use the 10% rule.When changing your activity level, increase it in increments of no more than 10% per week. Slowly build up each week until you reach your higher goal. This will prevent overuse injuries that may keep you from exercising or enjoying your favorite sport for some time.

Develop and maintain a balanced fitness program.Include cardiovascular exercise, strength training, and flexibility. A balanced exercise program will provide a total body workout. This keeps you from getting bored and lessens your chances for injury.

Take a break.Hard workouts can take a toll on your body and thus require strategies aimed at recovery. Learn to take a day off or cut back your training to allow your body to adapt and recover. Gentle stretching, light aerobic exercises, and proper nutrition and hydration are all helpful to the recovery process.

Consult your doctor.If you develop or have had a sports or orthopedic injury like tendonitis, arthritis, stress fracture, or low back pain, consult an orthopedic surgeon who can help design or modify your fitness routine to promote wellness and minimize the chance of injury.

© American Institute for Preventive Medicine

January 23, 2026
Exercise May Keep Some Cancers Away

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A recent study from the National Cancer Institute and the American Cancer Society says the most active people have a lower risk of getting 13 different types of cancers. The study said the most active people saw the most benefit, but even moderate exercise (150 minutes per week) was still very helpful. Examples of moderate exercise are walking, swimming and running.

According to the study, people who exercise regularly have a lower risk of:

* Colon cancer

* Breast cancer

* Endometrial (uterine) cancer

* Esophageal adenocarcinoma

* Liver cancer

* Cancer of the gastric cardia

* Kidney cancer

* Myeloid leukemia

* Myeloma

* Cancers of the head and neck, rectum and bladder

© American Institute for Preventive Medicine

January 23, 2026
If You Have A Cold, Should You Exercise?

BE FIT

Yes and no. Moderate exercise (30 minutes a day, on most, if not all, days of the week) actually lowers your risk for respiratory infections, said David C. Nieman from the American College of Sports Medicine. But prolonged, intense exercise, on the other hand, can weaken your immune system and allow viruses to gain a foothold and spread. If you’re already sick with a respiratory infection (common cold or flu), approach exercise cautiously during your illness. To help you decide whether to hit the gym or stay in bed, Dr. Nieman says this:

DOexercise moderately if your cold symptoms are confined to your head. If you’re dealing with a runny nose or sore throat, moderate exercise is okay. Intense exercise can be continued a few days after symptoms go away (in cases of the common cold).

DON’Tsweat out your illness. Exercise during an illness does NOT help cure it.

DOstay in bed if your illness has spread beyond your head. Respiratory infections, fever, swollen glands, and extreme aches and pains all indicate that you should rest up, not work out.

DON’Tjump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into exercise after at least 2 weeks of rest.

“In general, if your symptoms are from the neck up, go ahead and take a walk,” said Dr. Nieman. “But if you have a fever or general aches and pains, rest up and let your body get over the illness.”

© American Institute for Preventive Medicine

January 23, 2026
Set A Resolution That Works For You

BE FIT

“What’s your New Year’s resolution?” It’s a question many people hear – and ask – when Jan. 1 approaches. But, after a couple of weeks of hard work, life often interferes and that resolution gets forgotten.

But what if you could stick with that resolution this year? Try these tips from the American Diabetes Association:

*Be realistic.Rather than push yourself to do several major things, pick just one – such as walking.

*Be specific.For instance, write down how often you will work out (5 days a week for 30 minutes) or that you will eat fruit instead of sweets. Schedule it in your calendar so other things are less likely to interfere.

*Get back on track after setbacks.If you slip up, forgive yourself and start new tomorrow. Don’t abandon your healthy goals because of one mistake.

Good health is a great goal to work towards – at New Year’s or any time of the year.

© American Institute for Preventive Medicine

January 23, 2026
Walking Off The Midway Munchies

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How far will you need to walk to burn off the calories of some of your favorite state fair foods? University of Nebraska Extension has it all calculated:

* Corn dog, large: 4.5 miles

* Cotton candy: 1.5 miles

* Fried candy bar on a stick: 4.5 miles

* Funnel cake, 6-inch diameter: 3 miles

* Soft drink, 32 oz.: 2.5 miles

* Sno-cone: 2.5 miles

* Soft pretzel: 3 miles

So wear comfortable shoes and plan to walk off what you eat. But be prudent. Choose a small soft drink or bring along bottled water. Save your calories for the splurges. Split a funnel cake among friends; share that fried candy bar so everyone gets a bite. Limit yourself to one treat.

© American Institute for Preventive Medicine

January 23, 2026
10 Ways To Avoid Holiday Weight Gain

HEALTHY EATING

It can be especially hard to avoid extra pounds when there’s holiday food everywhere you turn. Stick to the basics of healthy eating so you can make it to the new year without regrets.

1.Drink more water:Drinking water before you eat may help you feel fuller and eat less.

2.Skip the soda, hot cocoa and high-sugar coffee drinks:Replacing sugary drinks with water can help you lose weight.

3.Get exercise:Even just a few minutes a day has health benefits and can help you burn calories.

4.Eat fruits and vegetables:These foods are generally packed with nutrition and low in calories.

5.Get enough sleep:Lack of sleep can cause more cravings for unhealthy foods.

6.Listen to your body:Stop eating when you start to feel full, not when you’re stuffed.

7.Start with small portions:Start with smaller amounts of food on your plate, and wait to see if you need more later.

8.Keep a food diary:This helps you get a clear picture of what you’ve eaten.

9.Don’t eat and watch TV:This can lead to mindless eating and consuming too many calories.

10.Build muscle:Muscles help your body burn more calories, even when resting.

© American Institute for Preventive Medicine

January 23, 2026
Butternut Squash With Black Beans

HEALTHY EATING

Ingredients

2-3/4cups butternut squash, cubed

1 teaspoon vegetable oil

1 onion (small, chopped)

1/4 teaspoon garlic powder

1/4 cup red wine vinegar

1/4 cup water

2 cans black beans (16 ounces each, rinsed and drained)

1/2 teaspoon oregano

Directions

1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.

2. Carefully peel the squash with a vegetable peeler or small knife. Cut the squash into 1/2 inch cubes.

3. Peel and chop the onion.

4. In a large pan, heat the oil. Add the onion, garlic powder and squash. Cook for 5 minutes on medium heat.

5. Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

6. Add the beans and oregano. Cook until the beans are heated through.

Serves 6: Per serving: Calories: 209; Total Fat: 2 g; Saturated Fat: 0 g; Sodium: 317 mg; Total Carbohydrate: 39 g; Dietary Fiber: 9 g; Protein: 11 g

Source: USDA Mixing Bowl

© American Institute for Preventive Medicine

January 23, 2026
Easy Protein Snacks

HEALTHY EATING

A great way to get healthy protein throughout the day is to make snacks with protein. The protein can help you feel fuller, holding you over until your next meal. These snacks may also help avoid a blood sugar crash that leaves you feeling sluggish and even hungrier than before. Try these ideas for tasty and easy-to-pack snacks:

* Hummus with sliced peppers, carrots, celery or cucumbers

* Peanut butter or almond butter with a banana

* ¼ cup of nuts, such as almonds, walnuts or pistachios with fresh fruit

* Roasted pumpkin seeds (buy them roasted or bake on a cookie sheet at 300º for 20 minutes)

* Tortilla with black beans, salsa and a sprinkle of low-fat cheese

* Roasted soy nuts (available at many supermarkets)

* A hard-boiled egg with leafy greens

* Low-fat string cheese with an apple or pistachios

© American Institute for Preventive Medicine

January 23, 2026
Garlic Secrets

HEALTHY EATING

Use a garlic peeler to quickly peel garlic. A garlic peeler is a cylindrical piece of rubber that you place the garlic in and then roll it on the counter with the palm of your hand. The peel will stick to the inside of the peeler, and the garlic will fall out the end. If you don’t have a garlic peeler, you can do the same thing with a rubber jar opener, say extension experts at the University of Nebraska-Lincoln.

Bonus tip:

To mince garlic without having it stick to your knife, add a few drops of water to the garlic and then chop. The garlic sticks to the cutting board and not your knife.

© American Institute for Preventive Medicine

January 23, 2026
Heart-Healthy Eating Made Easy

HEALTHY EATING

Simple, small changes in what you eat can make it easier to follow a heart-healthy diet. Experts in the Harvard Heart Letter made these suggestions to lower the amount of saturated fat, trans fat, sugar, sodium, and calories, and boost the amount of fiber and nutrients in a daily diet:

Breakfast

If you eat:Eggs

Try:Scrambling eggs with vegetables from last night’s dinner or chopped fresh tomatoes and avocado

Why:Adds nutrients and fiber; tomatoes add antioxidants, which help prevent fatty plaques; avocados add monounsaturated fat, which helps the body absorb nutrients

Lunch

If you eat:Salad with ranch or blue cheese dressing

Try:A vinaigrette dressing made with garlic, Dijon mustard, fresh herbs, 1/3 cup vinegar, 2/3 cup extra-virgin olive oil, pepper, and a dash of salt shaken together in a jar

Why:Reduces sodium and unhealthy fats

Dinner

If you eat:Pasta with meat and cheese

Try:Whole-wheat spaghetti topped with fresh tomatoes and herbs or extra-virgin olive oil, grilled shrimp, and a small amount of freshly grated Parmesan cheese

Why:Reduces saturated fat; adds fiber and health-protecting phytonutrients; shrimp adds omega-3 fatty acids, which may lower the risk of heart attack, stroke, and irregular heart beats

© American Institute for Preventive Medicine

January 23, 2026