HealthyLife Articles

Category: Uncategorized

How Not To Get Sick When Traveling

SELF-CARE CORNER

Nothing can ruin a vacation faster than someone getting sick. Whether you’re planning a trip just an hour away or across the ocean, there are many things you can do to stay healthy while away from home.

See your doctor before you go

Get a checkup before you go on vacation. Ask the doctor if you need any vaccines or preventive medicines. Some countries require vaccines that you wouldn’t normally need in the U.S. Make plans to get everyone vaccinated at least six weeks before you leave.

If you take any medicines regularly, make sure you have enough to last throughout your trip. Running out of a prescription medicine can be inconvenient – or even dangerous – if you’re not near your doctor or pharmacy. If possible, keep your medicine with you in a carry-on bag so you have it with you at all times.

Avoid traveler’s diarrhea

Traveler’s diarrhea is the most common travel-related illness. It can happen nearly anywhere if you eat contaminated food or drink contaminated water. Lower your risk of getting it with these guidelines:

* Eat only cooked food served hot.

* Avoid eating food from street vendors, if possible.

* Don’t eat or drink unpasteurized milk or dairy products.

* Avoid eating raw seafood or undercooked meats.

* Avoid tap water and ice on airplanes and in places where water may not be safe. Drink only commercially-bottled water and beverages.

* Use bottled water to brush your teeth when traveling abroad. Don’t get shower water in your mouth.

* Wash your hands thoroughly and often. Be especially careful about washing hands after using the bathroom and before eating.

* Consider bringing some anti-diarrhea medicine with you in case you get sick. Make sure you stay hydrated with water, electrolyte drinks, and/or sports drinks.

Tell bugs to buzz off

Mosquitoes can spread disease, both in the U.S. and abroad. Protect yourself by wearing repellents with DEET. Use bed nets for international travel in areas where bugs are a problem. If you’re traveling to a country with a higher risk of malaria, ask your doctor about preventive medicine to take before you go on your trip. Be sure to also pack lightweight clothing that covers the arms and legs to keep bugs off.

A few simple precautions can ensure you have a safe and healthy summer vacation.

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis Begins In The Teen Years

SELF-CARE CORNER

Girls achieve 42% of their total body bone mass between the ages of 12 and 18, yet 90% of girls do not get enough calcium. Beginning at age 9, children (particularly girls) should include 1,300 mg of calcium in their diet by drinking milk and eating calcium-fortified foods, according to the Office on Women’s Health.

© American Institute for Preventive Medicine

January 23, 2026
Slash Your Cholesterol Levels

SELF-CARE CORNER

Many people don’t really know what cholesterol is, or why it matters for your health.

If your cholesterol levels are too high, you are at an increased risk of heart attack and stroke. This is because too much “bad” LDL cholesterol causes a hard buildup inside your arteries known as plaque. If this buildup breaks loose, it can block an artery to your brain or your heart.

The good news is there are a number of ways to help lower your cholesterol to a healthy level. Your doctor can help you decide what you need. Medicines can help, but there are also natural ways you can slash your cholesterol. They include:

*Don’t eat trans fats.Transfats are listed on food labels and are known to raise “bad” LDL cholesterol levels. They are found in processed foods such as doughnuts, cookies, biscuits, pies, crackers and margarines. Be sure to check the Nutrition Facts panel for trans fats and avoid them whenever possible.

*Cut back on saturated fats.These are found in meat and dairy products. They are okay to eat in small amounts. The American Heart Association recommends up to 6 percent of your daily calories be from saturated fat.

*Eat “good” fats. Some fats are good for your cholesterol.They include monounsaturated and polyunsaturated fats. These are found in plant foods and oils such as canola, olive, safflower and grapeseed oils. Avocado, seeds and nuts are also great sources. Fatty fish, such as salmon, also include heart-healthy fats known as omega-3s.

*Eat colorful fruits and vegetables.Brightly colored berries, dark green spinach, orange sweet potatoes and more: colors are good for lowering cholesterol! Eat plenty of bright produce for a boost in cholesterol-lowering nutrients.

*Cut back on sugar and refined grains.Sweets, white bread, and anything that contains added sugar should be limited. These foods don’t help your heart or your overall health.

Sources: American Heart Association; Harvard Medical School

When to check your cholesterol

Your cholesterol can be checked with a simple blood test. High cholesterol has no symptoms, so you won’t know you have it unless you get checked. The American Heart Association says adults age 20 and older should have their cholesterol checked every four to six years. Some people may need it checked more often. See your doctor for regular checkups to discuss your cholesterol and other heart disease risk factors.

© American Institute for Preventive Medicine

January 23, 2026
Top 10 Ways To Prevent An Infection

SELF-CARE CORNER

Beyond the obvious-steering clear of runny noses and hacking coughs-the Association for Professionals in Infection Control and Epidemiology presents some practical ways of staying infection-free.

1.Wash your hands often.Germs can live on surfaces anywhere from a few minutes to several months. Common places to pick up germs are kitchen sponges, light switches, elevator buttons, and shared computer keyboards and phones. Wash your hands with good old soap and water for 20 seconds and dry them with a paper towel. When you can’t wash your hands, use alcohol-based gels or wipes to clean your hands.

2.Don’t share personal items.Toothbrushes, towels, razors, handkerchiefs, and nail clippers can all be sources of infectious agents (bacteria, viruses, and fungi). Not sharing is caring, in this case.

3.Cover your mouth when you cough or sneeze.Coughing or sneezing can spread germs through microscopic droplets in the air. Cover your mouth with a tissue, your sleeve or the inside bend of your elbow.

4.Get vaccinated.Vaccines help your body develop immunity to infectious organisms.

5.Use safe cooking practices.Microbes thrive on virtually all food items, and more so on foods left at room temperature. Promptly refrigerate foods within 2 hours of preparation.

6.Be a smart traveler.If you travel to a location where water is questionable, use a safe water source such as bottled water for drinking and brushing your teeth. Eat foods that have been cooked. Avoid raw vegetables and fruits.

7.Practice safe sex.Many sexually-transmitted infections can be prevented using condoms and limiting sexual partners.

8.Don’t pick your nose (or your mouth or eyes either).Many germs prefer the warm, moist environment inside your nose, as well as other mucous-covered surfaces such as your eyes and mouth.

9.Exercise caution with animals.If you have pets, make sure they get regular check-ups and that their vaccinations are up-to-date. Clean litter boxes often (unless you’re pregnant-stay away!), and keep small children away from animal feces. Wash your hands after playing with pets.

10.Watch the news.Find out where outbreaks of infectious diseases occur and avoid going to those areas. Follow warnings to avoid foods found to have listeria, salmonella and other harmful organisms.

© American Institute for Preventive Medicine

January 23, 2026
13 Reasons Why Walking Works

BE FIT

1. Safest exercise on earth

2. Simple exercise for people who haven’t been exercising

3. Families can walk together

4. Social interaction is possible (walk and talk)

5. Sparks creativity (take along a notebook and pen or a camera)

6. Improves endurance

7. Ideal for weight loss

8. Strengthens bones

9. Tones legs

10. Perfect for exploring

11. Reduces stress

12. Very inexpensive (no special equipment required, just shoes)

13. Can be done anytime, anywhere, and for life! Your life!

From Walk the Four Seasons by walking guru Robert Sweetgall, Creative Walking, Inc.,www.creativewalking.com, who has walked across the USA 7 times.

© American Institute for Preventive Medicine

January 23, 2026
Commit To Be Fit

BE FIT

How are those resolutions going about now? You can make a renewed commitment to yourself and your health anytime. Here’s advice from Life Time Fitness to move forward:

*Create a vision statement.Make your resolution a commitment and create a vision statement that projects clear personal investment and connects directly to your happiness and health. Once you’ve created your personal vision, you can identify what goals will get you there.

*Don’t assume you know how to exercise.Many people who exercise think they know what to do when they walk into a gym, but it is common to use poor form, train at an inappropriate intensity, or choose the wrong exercises for your needs. A well-planned program using proper exercise technique will prove much more successful. Sit down with a well-qualified and certified personal trainer to talk about your exercise program to start on the right track.

*Test your readiness.Ask yourself how ready you are to make an actual change. If your vision is health-based and you’ve made the goal of working out every morning of the week, ask yourself (on a scale of 1 to 10 with 10 being absolutely positive) how likely you’ll be able to commit and achieve that task and identify barriers that might get in the way. If your readiness is 7 or above, you’re ready to embark on your vision. If it’s below 7, change or revise your goal until you’re confident enough to know you’ll succeed. Small steps to succeed are better than big steps to fail.

*Junk the junk.Don’t think you can stick to your diet while keeping junk food in the house. Make a commitment to get rid of all the foods that don’t promote health. Instead, fill your kitchen with good choices.

*Put it on the fridge.Laminate it, frame it or post it on your mirror. The goal is to have your resolution statement somewhere where you will see it often as a reminder of what you are working toward. If you’re a social person, share it.

© American Institute for Preventive Medicine

January 23, 2026
Fueling Your Workout The Healthy Way

BE FIT

Food is your body’s fuel. When it comes to exercise, healthy food can power you through a workout session, while less healthy food can leave you feeling flat.

Finding the right pre-workout foods doesn’t have to be complicated. Listen to your body and keep track of your diet. This can help you discover what you should eat – and avoid eating – when you want to make the most of your exercise time.

No “quick fixes”

Though many products on the market claim to boost energy and performance, many of them aren’t as healthy as nutritious, whole foods. Some energy bars and drinks contain high levels of sugar, caffeine and other additives. These may give you a quick “jolt,” but when your blood sugar drops and the caffeine wears off, you could feel sluggish or downright exhausted.

Is timing everything?

Some athletes swear by eating 30 minutes before a workout. Others experience cramping or tiredness if they eat too close to when they exercise.

If you’re doing an intense workout, such as running or high-impact aerobics, you may need to give your body longer to digest a meal. But lower-intensity activities, such as walking or gardening, may be more enjoyable if you’ve had a small meal first.

Healthy pre-workout choices

Whole foods are often a great choice pre-workout – and in daily life. But don’t stick to fruits and vegetables only. The body needs some protein and fat to make energy. Try avocados, nuts, seeds, eggs, fish or beans with some fruit or veggies. If you’re going to exercise within the hour, make it a smaller portion.

Skip sugary treats, sweetened beverages, and energy bars and drinks. Drink plenty of water before your workout and continue to drink during and afterward. If you’ll be sweating excessively, a sports drink may be advised – but make water the drink of choice most of the time.

Coffee and exercise – a good match?

Some people find they have a better workout after they’ve had their morning cup of joe. This can be helpful for those who already drink coffee, but it’s not for everyone. Coffee can dehydrate you, so drink plenty of water. And, if you don’t already drink caffeinated beverages, you could end up jittery or anxious. If your doctor has told you to avoid caffeine, don’t try this.

Consuming the right foods at the right time may help you feel your best during and after your workout.

© American Institute for Preventive Medicine

January 23, 2026
Let’s Move

BE FIT

Tis the season to-get active. Here are a few activities and steps suggested by the government’s “Let’s Move” initiative for active families:

* Give children toys that encourage physical activity such as balls, kites, and jump ropes.

* Encourage children to join a sports team or try a new physical activity.

* Limit TV time and keep the TV out of a child’s bedroom.

* Allow a safe walk to and from school a few times a week.

* Walk around the block after a meal.

* Make a new house rule: no sitting still during TV commercials.

* Find time to spend together doing a fun activity: family park day, swim day, or bike day.

* Issue a family challenge to see who can be the first to achieve a physical activity goal.

* Encourage schools to hold recess before lunch to increase physical activity before mealtime.

* Volunteer to help with after-school physical activity programs or sports teams.

© American Institute for Preventive Medicine

January 23, 2026
So How (Exactly) Does Exercise Help The Heart?

BE FIT

Exercise benefits the heart by decreasing its workload. Exercise improves the ratio between the heart’s demand for oxygen and its supply through the coronary arteries.

With exercise, the heart gets stronger because it gets bigger and is able to pump more efficiently, according to Joseph Libonati, PhD, associate professor of nursing at Penn Nursing and a cardiac physiology expert.

Exercise allows your heart to push out a greater volume of blood with every beat and it does so at a lower heart rate. It also improves the blood flow to the heart by improving the heart’s ability to have its coronary blood vessels dilate. Together, these changes improve both the supply and demand of the heart.

How does exercise lower high blood pressure?

Exercise helps lower high blood pressure by improving the ability of your blood vessels to dilate (grow larger), making the pressure on those vessels less. Exercise also improves your blood sugar levels and makes you leaner. This allows your heart to pump blood at lower pressures, thereby making your heart work less.

What exercise is best for the heart?

Using large muscle mass repetitively is best for heart health. Think about the acronymFIT:

F– Frequency (5 days a week)

I– Intensity (if you can talk, you’re at the right intensity)

T– Time (30 to 60 minutes/day)

Why is exercise important as you age?

Exercise is important to maintaining healthy bones and muscles. As you age, you start to have smaller muscles and weaker bones. Activities that maintain muscles and bone mass help you age with a greater ability to function.

Resistance training or weight training is a good way to maintain bone mass, so making this type of exercise part of your daily routine is important into your 40s and beyond. Also, maintaining muscle mass helps the body’s metabolism and can reduce the risk of obesity, diabetes, and high blood pressure.

© American Institute for Preventive Medicine

January 23, 2026
4 “S”S Of An Exercise Plan

BE FIT

1.Sweat.Walking, jogging, stair climbing or biking are aerobic exercises. They get your heart pumping and your body sweating. These exercises are good for heart health and help to shed pounds.

2.Strengthen.You don’t have to lift weights to get healthier muscles. Push-ups, using a resistance band, or lifting cans of soup will help tone your muscles. These exercises help build stronger bones, too.

3.Stay still.Balance is an important way to help prevent falls and make you more coordinated. Try standing on one leg, using an exercise ball, or practicing yoga or tai chi.

4.Stretch.Muscles need to be flexible to help prevent injury or soreness. Stretch gently after each workout as part of your cool-down.

© American Institute for Preventive Medicine

January 23, 2026