HealthyLife Articles

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  • Top 10 Ways To Prevent An Infection

    SELF-CARE CORNER

    Close-up image of liquid soap being placed in the palm.

    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

  • Bye Bye Belly Fat

    BE FIT

    Image of women exercising.

    Aerobic exercise, not weight training, is your best bet when it comes to saying goodbye to that dreaded belly fat, a new study finds.

    This isn’t the fat that lies just under your skin and causes the unsightly muffin top. Belly or abdominal fat-known as visceral fat and liver fat-is located deep within the abdomen and fills the spaces between internal organs. It’s been associated with increased risk for heart disease, diabetes, and certain kinds of cancer.

    “When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have,” said Duke exercise physiologist Cris Slentz, PhD, lead author of the study in the American Journal of Physiology. “Our study sought to identify the most effective form of exercise to get rid of that unhealthy fat.”

    The Duke study showed aerobic training greatly reduced belly fat and liver fat and improved some other risk markers for diabetes and heart disease.

    Resistance (or weight) training is still effective for improving strength and increasing lean body mass. But aerobic training burned 67% more calories in the study when compared to resistance training.

    Even moderation works. “What really counts is how much exercise you do, how many miles you walk, and how many calories you burn,” Dr. Slentz said. “If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat.”

    © American Institute for Preventive Medicine

  • Exercise Smart:Prevent Heat Stroke

    BE FIT

    Image of young man and women jogging on the beach.

    Exercising outdoors is a great way to get some fresh air and improve your health. But on the hottest days of the summer, be sure you don’t overdo it. Heat stroke can happen to anyone, even trained athletes, and can be life-threatening.

    How it happens

    Being out in hot temperatures, especially while exercising or doing any physical activity, can cause heat stroke. The body loses its ability to control its own temperature, and it keeps rising to unsafe levels. This can damage the brain, heart, and other organs.

    Warning signs

    Before heat stroke happens, you may notice warning signs of heat illness. This is the body’s way of saying it needs to cool down right away. They include:

    * Muscle cramps

    * Feeling very thirsty

    * Feeling very tired

    * Dizziness

    * Weakness

    * Headache

    * Nausea and vomiting

    * Skin feels moist and cool

    If you notice any of these signs, get the person out of the heat right away. Find shade, apply cool cloths to the head, and use a fan or ice packs to cool the person down. Giving a sports drink is best, but water will do if you don’t have a sports drink. If the person isn’t improving  quickly, call 911 or go to the nearest emergency room.

    Preventing heat stroke

    Preventing heat stroke is possible. Be smart about the summer sun with these tips:

    *  Drink plenty of fluids when you’re  out in the heat.

    *  Wear clothing that fits loosely and is lightweight.

    *  Seek shade or go inside during the hottest hours of the day.

    *  Don’t leave people or pets in parked cars, even with the windows down.

    *  Exercise indoors on days when there is a heat advisory, or anytime it feels too hot and humid.

    *  Keep the very old or very young out of the heat as much as possible.

    *  Wear sunscreen. A sunburn can make your body overheat.

    Anytime you feel too hot, it’s time to go inside for a cool down. Don’t try to push through it. Exercise is best done indoors on hot days. Heat stroke isn’t worth the risk!

    © American Institute for Preventive Medicine

  • Is Yoga For You?

    BE FIT

    Close up image of female hands while in a yoga pose.

    Yoga is an ancient Indian practice that engages the mind and body. There are many different forms of yoga, and the type you choose should suit your health and fitness goals. Check out these more popular types of yoga.

    Hatha

    Hatha yoga is a general term for any type of yoga. But in general, hatha classes focus on perfecting and holding yoga poses and proper breathing. It can be relaxing, as it is generally slower paced. You may not get an aerobic workout from hatha yoga, but it can improve your strength, balance and flexibility. Hatha classes are usually geared towards beginners.

    Vinyasa

    This is a faster-paced style of yoga that moves quickly from pose to pose, sometimes with upbeat music. You may work up a sweat and get a good cardiovascular workout. Before trying vinyasa, be sure you are familiar with basic yoga poses so you can follow along. It is often suitable for all skill levels, as the poses can be modified to fit your comfort and ability.

    Ashtanga

    This style uses the same six poses in an identical order or sequence. It can be repetitive, but allows people to follow a set routine. This tends to be a more fast-paced and vigorous style of yoga. You may get hot and will need to drink plenty of fluids.

    Bikram

    Bikram yoga, sometimes called hot yoga, is done in a heated room and is designed to make participants sweat heavily during the class. Bikram involves a set of 26 poses and two breathing exercises during a 90-minute class. Though it’s a predictable sequence, the heat makes it a strenuous activity. Though studies haven’t proven its safety or risks for sure, it is not right for everyone. Always ask your doctor before trying any kind of hot yoga. The excess heat may cause heat-related illnesses in some people.

    © American Institute for Preventive Medicine

  • Should I Exercise If I’M Sick?

    BE FIT

    Image of women blowing her nose.

    Although you may be coughing, your body aching, and your nose running like a faucet, it can be difficult to decide if you should exercise or take a temporary break.

    “We all know that exercise is key to good health, but there are times that your body may need a break,” said Dr. Keith Veselik, director of primary care at Loyola University Health System. “Having to slow down when you’re sick is Mother Nature’s way of saying don’t push it and it’s reasonable to pay attention to that.”

    As a general rule, it’s okay to exercise if your symptoms are above the neck, such as a sore throat or runny nose. But it could be dangerous to exercise if you have the following symptoms: fever, shortness of breath, chest congestion, body aches, diarrhea, vomiting or dizziness.

    When you’re sick, your body is already battling against an illness and that takes energy.

    For instance, adding the extra stress of exercising while sick can be dangerous for someone with a heart condition. A person with diabetes may need to monitor blood glucose levels more often because being ill may raise glucose levels and exercise may lower them.

    If you do have a medical condition and are not sure if you should exercise while sick, call your doctor.

    © American Institute for Preventive Medicine

  • Watch List For Winter Weather Activities

    BE FIT

    Image of women with skis.

    Winter weather doesn’t have to derail your exercise routine, says a Saint Louis University exercise expert. As you adjust to darker days, colder temperatures, and slippery surfaces, it’s important to be mindful of safety issues that come with the territory of winter workouts.

    “A change in weather should bring a change to your mindset. As temperatures get colder, it’s important for athletes to adjust their routines,” said Dr. Tony Breitbach, director of athletic training education.

    Dr. Breitbach offers the following tips to avoid injury during winter months:

    *Watch what you wear.Dress in layers for outside exercise. Next to your skin, wear a  breathable wicking material, not cotton because it retains sweat. Next, add a thermal layer of fleece or cotton to keep in heat. Use a third, outer layer as a cover. As you start to heat up, you’ll be able to peel off layers to manage your comfort level.

    *Watch for pain.Your furthest extremities are the first to be affected by the cold. If you get pain or tingling in your ears, fingers, or toes, it’s time to go inside to warm up.

    *Watch your hydration.Staying well-hydrated is another concern during cold winter months due to dry air and indoor heat. Drink plenty of fluids, but be sure to avoid caffeine and alcohol-based beverages, which also lead to dehydration.

    *Watch for hazards.Use caution when running after dark. Wear light-colored, reflective clothing so drivers can see you.

    *Watch out for overuse.Winter weather can limit outdoor exercise options such as running in the park, golfing, and swimming. So be careful to avoid over-doing it with one activity. Working out on hard, unforgiving surfaces like gym floors or concrete can worsen any over-use issues you have. Think outside the gym. Be creative; try ice-skating, cross-country skiing, or a yoga class.

    © American Institute for Preventive Medicine

  • 5 Ways To Feel Fuller, Longer

    HEALTHY EATING

    Image of a bowl with oatmeal.

    Want to feel full without overeating?Certain nutrients and foods may help curb your appetite and make you feel fuller longer, according to the Institute of Food Technologists.

    1. Protein

    Add protein (such as low-fat cheese) to breakfast. And a high-protein afternoon snack containing soy can lead to appetite control and less evening snacking.

    2. Whole grains and fiber

    Oats increased appetite-control hormones up to  4 hours after a meal, but rice-based foods did not.

    3. Eggs

    Eggs are one of the densest proteins in the non-meat category. Eating one egg with breakfast will help to reduce hunger between meal times.

    4. Almonds

    The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

    5. Pulses

    Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.

    © American Institute for Preventive Medicine

  • Change Your Food Cravings To Healthy

    HEALTHY EATING

    Image of man eating dinner.

    Food cravings can be hard to ignore. Many people find they want to eat healthier, but simply can’t get over their cravings for unhealthy foods. There are ways to overcome food cravings and change them into good habits. It takes time and practice, but it’s well worth the effort. Everyone has setbacks when they are trying to change unhealthy habits. If you slip up, start again tomorrow. Don’t give up – believe you can do it!

    If you’re hoping to overcome cravings and give your body healthier foods, try these tips:

    *Accept you have cravings and want to change.Everyone craves certain foods sometimes, and this is normal. Tell yourself it’s okay to have cravings, and that you’re going to find ways to handle them better – starting today.

    *Avoid shopping while hungry.This is often when people buy those items they crave the most. Go shopping after you’ve eaten a healthy meal.

    *Avoid the temptation.Stay away from the places or things that cause you to eat unhealthy foods, like fast food restaurants or regular afternoon trips to the bakery.

    *Take it slow.Focus on one change at a time. For instance, if you always crave something sweet in the afternoon, think about one way you could change that food. You could have your favorite fruit washed and ready to eat.

    *Focus on your eating.Think about what you are eating. If you have healthy foods ready to eat, you are less likely to grab whatever is easiest, like what’s in vending machines or fast food.

    *Look for healthier substitutes.Instead of a whole chocolate bar, eat one small piece. Purchase small, individual servings of treats so you’re less tempted to eat larger portions.

    *Eat more protein.Healthy proteins like lean meats, beans and lentils, small portions of nuts and low-fat dairy foods can help control your hunger.

    *Look for ways to relieve stress.Many people crave unhealthy foods when they are stressed. Try walking, deep breathing, relaxing music or other non-food comfort tools.

    *Drink more water and get enough sleep.Both of these healthy habits can help you feel less hungry and less likely to reach for unhealthy foods.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Easy Snacks For High Energy

    HEALTHY EATING

    Image of greek yogurt and fresh berries.

    One way to keep your energy up is to choose snacks that have fiber and protein. These foods are digested more slowly. That way you won’t “crash” like you do after eating sugar-filled and low-fiber foods. Some healthy choices include:

    *  An apple with a small handful of nuts

    *  Carrots and celery with string cheese

    *  Greek yogurt and fresh berries

    Source: Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Giving The Gift Of Healthy Eating

    HEALTHY EATING

    Image of salad filled with a variety of berries.

    The holiday season is usually associated with a lot of unhealthy, rich foods and sweets. The result of eating too much of these treats is often weight gain. A study in the New England Journal of Medicine found that people gained weight within 10 days of a national holiday, and it took several months to lose that weight.

    This year, celebrate without extra weight! Spread the gift of healthy eating to others by giving gifts that encourage good habits.

    Making healthy food easier

    If you’re looking for a thoughtful gift that will be truly appreciated, try giving the gift of healthy food that saves time and effort! Here are some ideas:

    *Make a healthy meal that freezes well and hand deliver it.The recipient can choose to freeze and eat later, or eat it that day. Be sure you are aware of any food allergies or other dietary needs. Some ideas include homemade chili or pasta sauce.

    *Put a more creative twist on a traditional fruit basket and give them a fruit salad that’s ready to eat.Pre-washed and cut fruit that’s ready to grab means they can enjoy it right away, without any prep time.

    *Put soup ingredients in a mason jar.This is a popular gift that helps the person prepare an easy and healthy dinner. Usually, the dry ingredients for your favorite soup will go well in a jar. Be sure to include directions on how to cook it, and consider adding some whole-grain bread on the side.

    *Share your favorite mix or sauce.Do you have a secret recipe for healthy granola or a delicious marinade for meats? Share your gift of cooking by putting it in a jar or container with a nice label. Provide tips on how to use or prepare it.

    Not into cooking?You can always purchase dishes or containers that are useful for healthy eating. For instance, a person who eats lunch on the go may appreciate containers that can keep salads, dressing or other healthy foods fresh and delicious.

    © American Institute for Preventive Medicine