HealthyLife Articles

Category: Uncategorized

Ward Off Worry In Five Easy Steps

Stress Management

We’re a nation of worrywarts. The National Institute of Mental Health reports that anxiety is the most frequently reported mental health problem. Nearly 13 million Americans spend the better part of their day feeling anxious. That’s a lot of worry.

What is worry, anyway? It is a stream of thoughts focused on the fear of what might happen.

Here’s a five-step plan to minimize needless worry, developed by psychologist Thomas Borkovec, Ph.D., at Pennsylvania State University. The idea is to acknowledge that you have something worth worrying about, but limit the time you spend worrying to a reasonable level.

1. Identify your own symptoms of worry, like inability to concentrate, sweaty palms, or feeling as though you’ve got butterflies in your stomach.

2. Set aside a period of 1/2 hour every day for the sole purpose of worrying.

3. Write down a list of things that you plan to worry about during the assigned period.

4. Use your worry time as a problem-solving session, to work on solutions and remedies.

5. If you find yourself worrying at other times of the day, distract yourself by actively pursuing a chore or deliberately thinking about something else, or use thought stopping.

© American Institute for Preventive Medicine

January 23, 2026
10 Action Steps For Safe & Healthy Holidays

Personal Safety

1. Plan your time off to include physical activity. Play with your children and grandchildren. Skate. Ski. Walk. Dance with or without the stars!

2. Try not to isolate yourself. Be with people you trust and feel safe with, even if you feel down.

3. Bring a smile to your face and others. Volunteer to help someone in need. Donate toys to children.

4. After having one or two drinks with alcohol, have a non-alcoholic drink, such as fruit juice with sparkling water.

5. Do not drink and drive. Designate a sober driver.

6. Never leave fireplaces, space heaters, stoves, or candles unattended. Unplug the holiday decorations when you go to bed or leave the house.

7. Trim the trimmings and number of treats you eat. Simplify decorations and gift buying and wrapping. Choose and request gift cards. Eat fruit to satisfy your sweet tooth. Give fruit baskets for gifts.

8. Wash your hands before preparing food. Refrigerate leftovers within 2 hours.

9. Do not over commit to holiday functions.

10. If you are going to travel, make a “To-Do” list and check it twice to plan for your health and safety needs.

© American Institute for Preventive Medicine

January 23, 2026
Anxiety & Panic Attacks

Mental Health

Anxiety is a feeling of dread, fear, or distress. This can be from a real threat or one that exists in the mind.

A panic attack is a brief period of acute anxiety that comes on all of a sudden. It occurs when there is no real danger. It comes without warning.

Signs & Symptoms

* Rapid pulse and/or breathing rate. Racing or pounding heart.

* Dry mouth. Sweating. Trembling.

* Shortness of breath. Faintness.

* Numbness and tingling of the hands, feet, or other body part.

* Feeling of a “lump in the throat.”

* Stomach problems.

* Sleep problems.

Persons having a panic attack may rush to an emergency room. Why? They think they are having a heart attack. They feel like they are going crazy or going to die.

Persons who have repeated panic attacks begin to avoid places they link with past attacks. If the person had the panic attack in a grocery store and had to leave the store to feel safe, the person avoids going to the grocery store. This can lead to a phobia called agoraphobia.

Causes

Some anxiety is normal. It can alert you to seek safety from physical danger. Anxiety is not normal, though, when it overwhelms you and interferes with day-to-day life.

Anxiety can be a symptom of many conditions. These include:

* Having too much caffeine or a withdrawal reaction from nicotine, alcohol, caffeine, drugs, or medicines, such as sleeping pills.

* A side effect of some medicines.

* Low blood sugar.

* An overactive thyroid gland.

* Cushing’s Syndrome. With this, the glands above the kidneys called the adrenal glands, make too much of a hormone.

* A heart attack.

Anxiety can also be a symptom of an anxiety disorder. Examples are:

* Generalized anxiety disorder. With this, a person worries in excess about a variety of problems. This lasts for at least 6 months, even though there is little or nothing to cause the anxiety. The person has:

– A hard time relaxing and concentrating.

– Sleep problems.

– Physical complaints, such as fatigue, headaches, and sweating.

* Panic disorder. This can result when a person had 4 or more panic attacks in any 4 week period. It can also be present if the person has less than 4 panic attacks in 4 weeks, but fears having another one.

* Obsessive-compulsive disorder (OCD). With this, a person has persistent, involuntary thoughts or images (obsessions). The person also does ritualistic acts, such as washing the hands, according to certain self-imposed rules (compulsions).

* Posttraumatic stress disorder (PTSD).

* Social anxiety disorder. With this, a person is extremely anxious and self-conscious in everyday social situations. He or she has an intense fear of being watched and judged by others.

* Specific phobias. These are irrational and very strong fears of something, such as snakes or flying in an airplane.

Treatment

Self-care measures can deal with anxiety that is mild and/or that does not interfere with daily living.

Treatment also includes:

* Treating any medical condition which causes anxiety or panic attacks.

* Medication.

* Counseling.

* Self-help groups for anxiety disorders.

Questions to Ask

Self-Care / Prevention

* Look for the cause of the stress that results in anxiety. Deal with it. Use stress management techniques. Do deep breathing exercises. Meditate.

* Lessen your exposure to things that cause you distress.

* Talk about your fears and anxieties with someone you trust, such as a friend, partner, teacher, etc.

* Exercise regularly (e.g., 30 minutes to 1 hour, 5 times a week).

* Eat healthy foods. Eat at regular times. Don’t skip meals.

* If you are prone to low blood sugar episodes, eat 5 to 6 small meals per day instead of 3 larger ones. Avoid sweets on a regular basis, but carry a source of sugar with you at all times, such as a small can of orange juice. This will give you a quick source of sugar in the event that you get a low blood sugar reaction.

* Limit or avoid caffeine intake after noon.

* Avoid nicotine and alcohol.

* Avoid medicines that stimulate. Examples are over-the-counter diet pills and pills to keep you awake.

* Do some form of relaxation exercise daily. Examples are meditation and deep breathing.

* Plan your schedule for what you can handle both physically and mentally.

* Rehearse for planned events that have made you feel anxious in the past or that you think will cause anxiety. Imagine yourself feeling calm and in control during the event. Do this several times before it really occurs.

* Face the fear. Accept it, don’t fight it. (This may need outside help.)

* Be prepared to deal with symptoms of anxiety. For example, if you have hyperventilated in the past, carry a paper bag with you. If you do hyperventilate, cover your mouth and nose with the paper bag. Breathe into the paper bag slowly and rebreathe the air. Do this in and out at least 10 times. Remove the bag and breathe normally a few minutes. Repeat breathing in and out of the paper bag as needed.

* Help others. The positive feelings from this can help relieve some of your anxiety.

* Read self-help books on anxiety, panic attacks, etc.

Resources

Anxiety and Depression Assoication of America

www.adaa.org

Mental Health America (MHA)

800.969.6642

www.mentalhealthamerica.net

© American Institute for Preventive Medicine

January 23, 2026
Passive-Aggressivebehavior

Mental Health

People with passive-aggressive behaviors show hostility and aggression in passive ways. Their aim is to resist job and social demands. Examples of passive-aggressive behaviors are:

* “Forgetting” to do something on purpose

* Making a habit of putting off or being late with social and/or job tasks

* Failing to do one’s share of the work or doing sub-standard work on purpose

* Having a constant negative attitude

* Criticizing authority figures, not openly, but in subtle ways

Signs, Symptoms & Causes

The goal of passive-aggressive behavior is to frustrate the wishes of others and make others angry. This anger is most often directed at bosses, roommates, spouses, parents, teachers, or anyone who has power or authority. But, sometimes, people are not aware that their behavior is purposeful.

What leads to passive-aggressive behavior? Some researchers think that these behaviors stem from certain childhood experiences. They believe that parents who were aggressive and exercised complete control over their child did not let the child express himself or herself. This may have pushed the child into adopting passive-aggressive behavior patterns to cope. If, for example, the child openly disagreed with the parent and was punished for doing so, the child learned to substitute passive resistance for active resistance.

A person who shows a lot of passive-aggressive behavior can have a Passive-Aggressive Personality Disorder. A person with this disorder:

* Is irritable, defensive, and resentful

* Lacks self-confidence

* Has a hard time getting pleasure from relationships with others

* Feels others are making unreasonable demands on him or her, but thinks he or she is doing a better job than what they are given credit for

* Blames others for his or her problems

* Is not aware that his or her self-defeating behaviors are part of their personality

Questions to Ask

Self-Help

* Take an assertiveness training course – these are offered at many hospitals, colleges, high schools, churches, and community education programs. Assertiveness training can help you express your feelings in the proper manner instead of using “hidden aggression.”

* Stand back and try to look at your problems in an objective way. Determine if your own actions contribute to your problems, not the actions of everyone else.

* Confront your problems. Make your needs, desires, and feelings known to others instead of holding them in. Do this for one problem at a time. For example, if you stall on doing a project:

– Break it down into smaller parts.

– Make a check list to complete each part and check each item off as it is completed.

– Give yourself a meaningful reward with each item checked off.

– Focus on pleasing yourself with each completed task, not making someone else mad if the task is not done.

* Seek professional counseling if Self-Help do not improve your problem. You may need the help of a skilled therapist to help you get in touch with the underlying anger and pain which causes you to act in a passive-aggressive way.

What You Can Do to Help Someone

* Learn to recognize the signs of a Passive-Aggressive Personality Disorder. If you think that your friend or relative may have this disorder, encourage them to see their physician or counselor. Do so in a caring and assertive way. Let the person’s physician know about your observations if you are the person’s parent or spouse.

* Encourage the person to take an assertiveness training course or other course that teaches effective ways to communicate.

* Don’t make excuses for your friend’s or relative’s behavior. Don’t do their work for them or “bail them out” when they do not take care of their own responsibilities.

© American Institute for Preventive Medicine

January 23, 2026
Medication Basics

Medication

Tell Your Doctor

Before medicine is prescribed for you, let your doctor know the names and doses of all of the medicines and dietary supplements you take. Let your doctor know if you have medicine allergies or have had bad side effects from a medicine. Be prepared to discuss other concerns, too.

* Bring all of your prescribed and over-the-counter (OTC) medicines, vitamins, and herbs, in their original containers, with you to office visits.

* Ask your health insurance plan for a printout of the prescribed medicines you take.

* Make an easy-to-use “pill card” at the Web site:www.ahrq.gov/qual/pillcard/pillcard.htm.

* Use the “Medicine Record Form” below. Fill in the lines and check boxes as needed. Add new medicines when you get them. Make copies of the blank form so you can use it again.

* If it is hard for you to swallow pills

* If cost is a factor. There may be a generic or lower-cost medicine.

* If you use alcohol, tobacco, or “street” drugs

* If your health plan has a list of medicines they use. This is called a formulary. Your health plan provides a list. Take the list with you.

* If your health plan lets you order 3 months worth of prescriptions by mail. Your doctor will have to write the prescription for a 3-month supply.

* If another health provider is treating you for any problem, such as high blood pressure

* If you are or could be pregnant or if you are breast-feeding

Questions to Ask

When prescribed medicines, get answers to the below questions.

* What is the name of the medicine? What will it do? When should it be taken?

* How long should it be taken?

– Do I need to get one or more refills?

– Will I need more or less of this medicine as time goes on?

– Will I need this medicine the rest of my life?

– Is there a way to measure if what I take is enough or too much? Are any tests needed to show if the medicine is helping?

– How often should we review my use of this medicine?

* Are there side effects? What do I do about side effects, if I have any? Which side effects should I let you know about?

* Should I take it with a lot of fluids? If so, how many ounces of fluid per day?

* Should I take it with food or on an empty stomach?

* Is there anything I should avoid while taking it (e.g., alcohol, grapefruit juice, sunlight, etc.)?

* Is there a generic form?

* How should I store the medicine? Is the medicine less potent once the container is opened?

* Will it interact or interfere with other medicines I am taking?

* Should I stop taking it if I feel better?

* What should I do if I miss a dose? Should I take it as soon as I remember or should I wait until the next scheduled dose? If I miss a dose (or more), how will this affect other medicines I take? Do I need to change how I take any of them?

* Do you have any written information on the medicine? (You can ask your pharmacist for this, too.)

Dos and Don’ts

Dos for Safe Use

* Use the same pharmacy for all prescribed medicines. Your pharmacist can check for harmful interactions.

* Check with your doctor or pharmacist before taking OTC medicines, herbal products, and supplements.

* When you get your medicine, read the label and look at the medicine. If you have any concerns, tell your pharmacist.

* Keep medicines in their original containers and out of the reach of children.

* Throw away all expired medicines. Crush pills. Dissolve them in water. Mix this with used coffee grounds or kitty litter and put it in the trash in a sealable bag.

* Try to reduce the need for medicines, such as sleeping pills and laxatives. Check with your doctor on ways, other than medicines, to help treat your problems.

Don’ts for Safe Use

* Don’t stop taking medicines your doctor has prescribed, even if you feel better. Check with your doctor first.

* Don’t drink alcohol while on a medicine if you don’t know its effect. Some medicines, such as sedatives, can be deadly when used with alcohol. Read medicine labels for warnings.

* Never take someone else’s prescribed medicine. Don’t give your prescribed medicine to others.

* Don’t take medicine in the dark. Make sure the light is on so you can read the label. Wear your glasses or contact lenses, if you need to.

* Don’t buy an OTC medicine if the package is damaged or has been tampered with.

Tips to Make Sure You Take Your Medicine(s)

* Follow your treatment plan. Keep a current Medicine Record Form. Check it regularly.

* Use products called compliance aids:

– Check-off calendars

– Containers with sections for daily doses. Some have 4 separate sections for each day; one each for Breakfast, Lunch, Dinner, and Bedtime.

– Caps (or wristwatches) that beep when it is time to take a dose

* Ask family members or friends to remind you to take a dose and check that you took it.

* Talk to your doctor if you don’t take your medicines as prescribed. It’s okay to feel guilty or embarrassed. But don’t let this stop you from talking to your doctor.

OTC Medicines

Over-the-Counter (OTC) Medicines

Over-the-counter (OTC) medicines are ones that you can get without a prescription. In general, they are less potent than prescribed ones.

Use OTC Medicines Wisely

* Ask your doctor what OTC products you should avoid and which ones are safe for you to use. These include herbal products and supplements. Find out what your doctor prefers you take for pain and fever. Ask your pharmacist if an OTC medicine is safe for you to take with your prescribed medicines.

* Do not exceed the dose on a label or take OTC medicines on a regular basis unless your doctor tells you to.

* If you have an allergy to a medicine, check for it in the list of ingredients on all medicines.

* Read information and warnings on the label to help you decide whether or not the product is safe for you to take. Check with your doctor or pharmacist, too. For information on reading OTC medicine labels, accesswww.fda.gov. Search for “Over-the-Counter Medicine Label.”

* Don’t take an OTC medicine if you are pregnant or nursing a baby unless your doctor says it is okay.

* Be sure to store medicines in a convenient dry place, out of children’s reach.

* Don’t ever tell children that medicine is candy.

* Before you take an OTC medicine, check the expiration date. Replace items as needed.

Your Home Pharmacy

© American Institute for Preventive Medicine

January 23, 2026
Cool That Heartburn

SELF-CARE CORNER

Do you get a burning feeling in your chest after eating or at night? Does it get worse if you lie down or bend over?

Many people have heartburn once in a while.

Don’t ignore frequent heartburn

When heartburn keeps happening, it could hurt your health. Frequent heartburn that lasts longer than two weeks is called gastroesophageal reflux disease (GERD). This condition can damage your throat or even cause breathing problems.

See a doctor about frequent heartburn so you can get treatment.

If you get occasional heartburn, there are several ways you can reduce it or avoid it:

* Stay upright after eating. Don’t lie down after a meal. This can cause the acid and food to come up and into your esophagus.

* Avoid activities that use the tummy muscles right after eating. This includes activities like hard exercise or lifting heavy objects.

* Eat smaller meals. Eat your food slowly and stop before you feel overly full.

* Avoid heartburn triggers. This includes caffeine, chocolate, fatty foods, fried foods and spicy foods.

* Work toward a healthy weight if you are overweight.

* Ask your doctor about using an antacid for occasional heartburn.

Heartburn drug recall

Recently, the Food and Drug Administration (FDA) found that an acid reflux (GERD) medicine contained a “probable human carcinogen” at low levels. This means that these medicines contain something that could potentially cause cancer.

The drug, known as ranitidine or Zantac, is an H2-blocker. It works by reducing the amount of acid in the stomach. After FDA’s announcement, some drug companies recalled their ranitidine products. Some pharmacies also pulled the medicine off their shelves.

If you are taking ranitidine or Zantac, talk to your doctor. There are other FDA-approved medicines that could work for you. Your doctor can help you choose the best treatment.

FDA continues to evaluate the safety of ranitidine and will provide more information as it becomes available.

Source: Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Is It Food Poisoning Or A Virus?

SELF-CARE CORNER

Many people know the awful feeling of an upset stomach. It happens to almost everyone at least a few times in our lives. Many times, we blame the last thing we ate. But this is not always the cause.

It can be hard to know what made you sick. If you got food poisoning, it can take 24 hours or more to get sick from some germs. And if you caught a virus, it can take several days to get sick after you were exposed.

‘stomach flu’ isn’t the flu

Many people will say they had the “stomach flu” if they had a stomach virus. But the flu, or influenza, is not the same thing. The real flu rarely causes stomach problems in adults. Instead, it causes fever, coughing, headache and body aches.

Norovirus is a virus that often causes stomach symptoms. It spreads easily in crowded places, schools and daycares.

What is food poisoning, anyway?

Food poisoning happens when you eat or drink something that contains harmful germs.

If you were with others who ate the same food as you, they could get sick too. This is where it becomes hard to know if you have food poisoning or a viral infection. You can only get food poisoning through contaminated food. You get norovirus from other people.

Symptoms look the same

Both viruses and food poisoning can cause:

* Stomach pain

* Vomiting

* Diarrhea

* Fever

* Headache

* Body aches

* Tiredness

Which one is it?

If there is a large outbreak of food poisoning, you may find out about it. It could be in the news if many people got sick. But often, you may never know if you had a stomach virus or food poisoning. The symptoms are very similar.

Sometimes doctors may run tests to find out what kind of illness you have. Usually, however, this isn’t necessary.

Talk to your doctor

Most people get better on their own after a stomach illness. But if you’re concerned, talk to your doctor. They can tell you what you should do based on your symptoms, age and health history.

If you’re worried about serious dehydration or if the illness is severe, you should get medical help right away.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
The Causes Of Coughing

SELF-CARE CORNER

It’s the season for colds and flu – and that means coughing. Coughing is an important function in your body. It helps clear your airways. Many times, a mild cough will go away on its own. But when should you see a doctor about a cough?

Common cold

A common cold may cause some coughing. When you have a runny nose, the fluids drain down your throat. This causes your cough reflex to kick in. It’s a way your body protects your lungs. Although a cough from a cold can be annoying, it usually goes away quickly. Antibiotics won’t help with a cough related to a cold.

Bronchitis

Bronchitis is an inflammation in the tiny tubes in the lungs. These tubes are called bronchioles. Viruses and bacteria can get into the bronchioles and make you sick. Chemicals and toxins like tobacco smoke can also invade the bronchioles and lead to bronchitis.

Symptoms of bronchitis include:

* Coughing, especially with mucus

* Wheezing or feeling short of breath

* Low fever

* Chest pain

Bronchitis is most often caused by a virus so antibiotics will not help. Rest, drinking more fluids and a humidifier can help you feel better.

Pneumonia

Pneumonia is an infection in the air sacs inside the lungs. These sacs are called alveoli. Pneumonia can range from mild to serious. If you have pneumonia, you may notice:

* Cough with greenish, yellow or bloody mucus

* Fever, sweating and chills

* Trouble breathing

* Stabbing chest pain that hurts when you cough or take a deep breath

* Loss of appetite

* Feeling weak or tired

* Nausea and vomiting (common in small children)

Many times, a doctor will give you antibiotics for pneumonia. Be sure to take them exactly as your doctor tells you. Pneumonia can be life-threatening if it is not treated effectively.

Pertussis (Whooping cough)

Pertussis is very contagious. It may seem like a cold at first. People may have a runny nose or mild cough.

As it gets worse, pertussis causes a severe cough that can last weeks or even months. The cough makes a high-pitched “whoop” sound. It’s especially dangerous for babies and people with weak immune systems.

The best way to protect against pertussis is to get vaccinated. If you aren’t sure whether you’re vaccinated, ask your doctor. Pertussis is treated with antibiotics.

Sources: American Lung Association, Centers for Disease Control and Prevention, National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
Burn Calories Without Trying

BE FIT

When you’re not exercising, you can still burn extra calories! Use little ways to get more fit every day.

Don’t make things convenient.

Take the stairs instead of the elevator. Park farther away from your destination and walk. Use your bike instead of a car for quick grocery store runs. Put your favorite snack foods in the basement, rather than on the main floor near the TV.

Get up.

Take a short break every hour if you sit at a desk. Get up, move your arms and legs or even do a few jumping jacks. Use a hands-free headset so you can get up and walk or lift weights while you’re on the phone. Have a meeting? See if you can stand during part of it or even have a walking meeting.

Sneaky exercises.

Do some isometric exercises if you sit a lot. Try squeezing your glute muscles and knees together for eight counts, holding for five seconds then release. Do this every couple of hours.

Move whenever you can. Walk in place instead of standing still.

© American Institute for Preventive Medicine

January 23, 2026
Get Into Zone 2

BE FIT

Zone 2 is one of the five cardiac heart rate zones, ranging from 1 (gentle warm-up) to 5 (maximum effort). In zone 2, your heart rate is moderately elevated, but you’re not out of breath.

Zone 2 exercise is beneficial because it strengthens the heart and lungs. This makes your body more efficient, capable, and energetic. Here’s how to get started with zone 2:

* Calculate your zone 2 heart rate range.

– 220 – age = MAX heart rate.

– Zone 2 is 60-80% of your max.

– MAX heart rate x 0.6 and 0.8 = zone 2 range.

* Choose an aerobic activity you enjoy, such as walking, jogging, biking, swimming, or rowing.

* Wear a heart rate monitor and get started.

* Once your heart rate reaches zone 2, adjust your intensity to stay in that range.

* Aim for 30 minutes to 1 hour of zone 2 training several times each week.

© American Institute for Preventive Medicine

January 23, 2026