HealthyLife Articles

Category: Uncategorized

  • Violence & Abuse

    Mental Health

    Violence is the intended use or threat of force or power against one or more persons or even oneself. It results in physical or emotional harm, deprivation, or, too often, death. Worldwide, violence causes 44% of deaths among males; 7% among females.

    Abuse is one form of violence. It can be emotional, physical, economic, and/or sexual.

    Violence and abuse are law and order issues, as well as, personal and public health issues.

    Signs & Symptoms

    A person who commits violence and abuse does the things listed below. The signs often progress from ones that cause less harm to ones that can threaten life.

    *  Uses verbal abuse, such as name calling.

    *  Acts possessive and extremely jealous.

    *  Has a bad temper. Does violent acts in front of others, but doesn’t harm them. An example is putting a fist through a wall.

    *  Gives threats.

    *  Acts cruel to animals.

    *  Pushes, slaps, and/or restrains others.

    *  Punches. Kicks. Bites. Sexually assaults.

    *  Chokes others. Breaks bones. Uses weapons.

    Causes

    Violence and abuse are ways to gain and keep control over others. Persons who commit violence or abuse come from all groups and backgrounds. Often, they have these problems:

    *  Poor skills to communicate.

    *  A family history of violence. They may have been abused in the past. They may have seen one parent beat the other.

    *  Alcohol or drug abuse.

    Treatment

    Treatment for the victim of abuse or violence depends on the situation and includes:

    *  Emergency medical care. Calling the police.

    *  Going to a safe place, such as a shelter for victims of abuse.

    *  Counseling.

    *  Training to be assertive.

    In general, persons who abuse others or commit violence find it hard to change their behavior without professional help.

    Questions to Ask

    Self-Care / Prevention

    To Handle Being in an Abusive Relationship

    *  Get help!

    *  Have a safety plan for times you feel unsafe or in danger.

    – Decide who you will call (e.g., police, neighbors, relatives, a shelter). Make a list of these telephone numbers. Memorize them, too.

    – Decide where you will go. If you have children and pets, develop safety plans. Practice the safety plans with your children. Have a plan for taking them with you. Have plans for where they should go if you can’t get away.

    – Keep extra keys to your car and house in a safe place unknown to the person abusing you.

    – Put some cash in a safe place that you can get quickly in case you need money for transportation to a safe place.

    To Manage Conflict Without Violence

    *  When you communicate, state your needs without putting others down.

    *  Learn to deal with frustration, rejection, ridicule, jealousy, and anger.

    *  Accept differences in others. This includes sexual preferences, ethnic and religious backgrounds, etc. You do not need to change your beliefs, but don’t expect other persons to change theirs, either.

    *  Be an active listener. Focus on what the other person is saying. Try to understand his or her point of view. Or, simply accept it as an opinion.

    *  Take a course that teaches skills to manage conflict.

    *  When you can’t resolve a conflict on your own, get help.

    Resources

    National Center for Victims of Crime

    202.467.8700

    www.ncvc.org

    National Domestic Violence Hotline

    800.799.7233

    www.thehotline.org

    Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Herb Alert

    Alternative Medicine

    Image of man at herb store.

    Echinacea

    Proposed Uses

    To prevent colds & flu, fight infections, and boost the immune system.

    Warnings

    Could cause liver damage if taken with antifungal medicines (e.g., Nizoral). Since it boosts the immune system, it should not be taken by persons with autoimmune conditions (e.g., AIDS, lupus, multiple sclerosis) or who take medicines (e.g., cyclosporine) to suppress the immune system.

    Ginko

    Proposed Uses

    To improve mental function and promote circulation to the limbs.

    Warnings

    Do not use if you take blood-thinners (e.g., aspirin, warfarin) or have a bleeding disorder.

    Ginseng

    Proposed Uses

    To increase energy.

    Warnings

    Don’t use if you take medicines for high blood pressure, diabetes, or heart disease. Don’t use if you take MAOI medicines for depression (e.g., Nardil, Parnate). Ginseng can cause irritability when mixed with caffeine.

    Kava

    Proposed Uses

    To treat anxiety, insomnia, premenstrual syndrome, and stress.

    Warnings

    FDA advisory links products with Kava to severe liver damage. Don’t use if you take anti-anxiety and antidepressant medicines. Don’t use with alcohol.

    Saw Palmetto

    Proposed Uses

    To treat symptoms of an enlarged prostate.

    Warnings

    Don’t self-diagnose. See a doctor. Follow his or her advice. Don’t take with medicine prescribed for an enlarged prostate.

    St. John’s Wort

    Proposed Uses

    To treat mild to moderate depression.

    Warnings

    Should not be used with prescribed antidepressants, such as SSRIs (e.g., Zoloft, Paxil) and MAOIs (e.g., Nardil, Parnate). Makes birth control pills and some medicines for asthma, HIV, and heart disease less effective.

    Resources

    Center for Food Safety and Applied Nutrition

    888.723.3366 or

    www.fda.gov/FOOD

    National Center for Complementary and Alternative Medicine (NCCAM)

    888.644.6226 orwww.nccam.nih.gov

    Office of Dietary Supplements

    www.ods.od.nih.gov

    Mental Health America

    www.mentalhealthamerica.net/list-cam-treatments

    Page from the Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Foot Health Matters With Diabetes

    SELF-CARE CORNER

    Patient having his foot examined by a doctor.

    People with diabetes have a higher risk of getting certain foot problems. This usually happens because diabetes can cause nerve damage in the feet. This is known as diabetic neuropathy, which can lead to tingling, burning or weakness in your feet.

    Why does neuropathy matter?

    Diabetic neuropathy isn’t just painful. It also means that you may not feel things like cuts, injuries or heat or cold on your feet. Your feet could get hurt or burned and you wouldn’t know it. Then, with reduced blood flow, your body may not be able to heal the skin very well.

    Keeping skin healthy

    Wash, dry and moisturize the skin on your feet every day. Also, check for problems. Here’s how:

    *  After bathing, dry your feet gently with a towel.

    *  Look for corns, calluses, blisters or cuts. If you notice any of these, call your health care provider. Don’t try to remove corns or calluses yourself.

    *  If your skin looks healthy, you can moisturize. Apply a skin cream to dry areas.

    *  Don’t apply cream between your toes. This can cause fungus to grow. Keep the area between toes clean and dry.

    *  If you can’t trim your toenails easily, have this done by a podiatrist or other health provider.

    Good shoes are your friend

    Poorly fit shoes can cause sores, or ulcers, on your feet. These can lead to infection. Even if you don’t feel pain, see your doctor about any sores on your feet. You should also stay off your feet until your doctor says it’s ok. Don’t walk in your bare feet because this can put your feet at risk.

    You can avoid many foot ulcers by getting comfortable, supportive shoes. A podiatrist or foot specialist may help you find a pair that fits your feet well without rubbing. Wearing socks that wick moisture, such as wool socks, can also help. Wearing wet socks or shoes can lead to fungal infections.

    Helpful ways to avoid foot problems with diabetes:

    1.  Go to regular checkups.

    2.  See your doctor if you have any foot injuries or skin changes on your feet.

    3.  Follow your diabetes plan to keep blood sugar under control.

    4.  Check your feet every day.

    Source: American Diabetes Association

    © American Institute for Preventive Medicine

  • Say Goodbye To Winter Rash

    SELF-CARE CORNER

    Female using face cream on cheeks.

    Winter weather can create havoc for your skin. Cold air, low humidity, and the use of central heating all contribute to skin becoming dry, red, and itchy. A winter rash is a common skin condition that develops in the cool months.

    In addition, cool temperatures and dry air create a condition ripe for flair-ups for people who have skin conditions. This includes eczema or psoriasis.

    If you are prone to winter rashes, there are simple steps you can take to protect your skin and keep you comfortable all winter long.

    Keep your skin moisturized

    A thick, cream-based moisturizer is often a good choice in the winter. Because winter rashes are usually caused by dryness of the skin, find a lotion or cream that keeps your skin soft and smooth.

    Moisturize right after you bathe while your skin is still damp. For patches of skin that are dry, red, or itchy, you can apply lotion as often as needed.

    Avoid hot showers or baths

    Soaking in a steaming hot bath or shower might sound nice, but all that hot water can dry out your skin. When you bathe or shower, keep the water warm and limit your time to five or ten minutes.

    For some people, bathing every other day can aid in keeping the skin moisturized by allowing the skin’s natural oils to accumulate.

    Use a humidifier

    In cooler months, the air is cold and it also contains less water. If your home heating system does not have built-in humidity control, you may choose to purchase a humidifier to add moisture to the air.

    Ideal indoor air humidity should be between 30-50%. If you are using a humidifier, aim to stay in that range to prevent dryness.

    When to seek treatment for a rash

    Call your doctor if you have any of these symptoms:

    *  You develop open cuts or sores

    *  Your dry skin keeps you from sleeping

    *  You have itching without a visible rash

    *  Your self-care efforts do not relieve your dry skin

    © American Institute for Preventive Medicine

  • Exercise Safely In The Heat

    BE FIT

    Man sitting on bench beside his bike.

    Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

    But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

    What is heat illness?

    Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

    Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

    Time to chill out

    Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

    If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

    People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

    When the heat is an emergency

    Heat exhaustion may cause:

    *  Heavy sweating

    *  Cold or clammy skin

    *  Feeling weak

    *  Weak but fast pulse

    *  Feeling sick

    *  Headache

    *  Fainting

    *  Dizziness

    If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

    Heat stroke is the most severe kind of heat illness.

    It may cause:

    *  Temperature over 103ºF

    *  Skin that is clammy, hot or red, and even dry to the touch.

    *  Fast and strong pulse

    *  Headache or confusion

    *  Dizziness and/or fainting

    *  Feeling sick

    If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

    Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Lift Weights The Safe Way

    BE FIT

    Grandfather and grandson exercising by lifting weights.

    Lifting weights is great exercise. But if you don’t do it properly, you can get hurt. Here’s how you can get started, get stronger and avoid injuries.

    Learn good technique

    Have an instructor show you how to lift. You can use books, videos or virtual instruction if you can’t see a trainer in person.

    Keep your back straight when lifting, and wear shoes with good grip to avoid slipping. Stop the exercise if it hurts and wait a few days before trying it again.

    Set doable goals

    Don’t work the same muscles more than three times per week. Let muscles rest for 24 hours before working them again. Don’t try to do too much, too quickly. You’ll likely feel soreness for a day or two after lifting, and that’s normal.

    Warm up and cool down

    Warm up your muscles with active stretching, light jogging/walking or leg squats before you lift. When you’re done lifting, cool down and  stretch again.

    Stretching should not hurt. Hold the stretch steady – don’t bounce.

    When to see your doctor

    If you have ongoing pain or you think you hurt yourself while lifting, talk to your doctor.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Exercise For Free

    BE FIT

    Group of older friends walking through the park.

    Staying fit shouldn’t cost a fortune. While trying each new fitness fad is tempting, not everyone has the money to invest in gym memberships or fancy equipment.

    And the good news is, you don’t need to! There are endless options for healthy movement that don’t cost a thing.

    Join a walking club

    Find an existing group that walks in your area, or gather friends to start a club of your own. It won’t cost anything. As a bonus, you get quality time to invest in meaningful relationships, all while moving.

    Find free yoga

    Many yoga studios that train new teachers offer free community classes as a chance for their trainees to practice teaching. Not only do you get to do yoga for free, but you also get to support the teachers as they learn.

    Outdoor games

    When the weather is nice, get your friends and family together for frisbee, badminton, bocce, and any other yard game you can think of. Don’t sit on the sidelines; get in there and play! It’s quality time combined with quality movement.

    Online videos

    A quick search online will reveal a wealth of free exercise videos you can try. If you don’t have any equipment, no problem; just search for “free no-equipment exercise videos,” and you’ll find lots of options. All you need is a bit of space and yourself.

    Check local library & parks

    Many non-profit organizations offer occasional free fitness classes to get the community involved and active. You may need to sign up in advance to get a spot. Find information before you go so you arrive prepared.

    Check nearby athletic stores

    Running stores, athletic clothing stores, and sporting goods stores often have free fitness classes or exercise meet-ups. It’s a great way to connect with people in your area who share common fitness goals.

    © American Institute for Preventive Medicine

  • Do Your Chores

    Fitness

    Image of father and daugher cleaning.

    Burn calories while you clean.

    Who needs a gym when you can burn calories by doing household chores. The faster you move and the more you bend, stretch, and reach, the more your body will benefit. For example, a 150-lb person burns about 130 calories during a 30-minute 3.5 mph walk around the block or about 150 calories by washing the car. Not bad, especially for people who seem to think they have no time to exercise. Are you ready to get out the cleaning supplies?

    Bend and dust and turn and wipe and . . .

    Everything from washing windows to grocery shopping burns calories. The following numbers apply to a 150-lb person doing 30 minutes of activity. If you weigh less, you’ll burn slightly fewer calories. If you weigh more, you will burn slightly more calories. And the more muscle you put into it, the more calories you’ll burn.

    *  Climbing stairs – 306

    *  Rearranging furniture – 225

    *  Shoveling snow – 214

    *  Doing laundry – 210

    *  Walking the dog – 147

    *  Raking leaves – 144

    *  Mopping the floor – 140

    *  Vacuuming – 119

    *  Weeding – 115

    *  Washing dishes – 75

    *  Ironing – 70

    *  Surfing the Internet – 60

    Other calorie – burning tips

    *  Take the stairs instead of the elevator – 306

    *  Park the car farther from your destination and walk – 227

    *  Carry your grocery bags to the car – 190

    Action Step

    If you want to burn even more calories, move as much as you can throughout the day. Stand up and do side steps while you are on the phone. Squat while you are waiting for the washing machine to finish its spin cycle.

    Page image from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • If You’re Sick, Rest

    Fitness

    Image of person blowing nose with a tissue.

    Some exercise enthusiasts find it difficult to suspend their fitness activities even when they’re sick with a cold, flu, sore throat, or fever. Give your body a break. The risks of exercising at this time outweigh the benefits.

    A fever is a stress to the body. Some studies have shown that adding to that stress by exercising may prolong the illness. So let your body recover and repair itself before resuming exercise.

    If you have a cold but not a temperature, you should still avoid exercise. Exercise increases blood circulation and by doing so, may spread the virus or bacteria responsible for your misery to areas it wouldn’t ordinarily reach. Also, your lungs may not be working efficiently when you have a cold, so your exercise capacity drops.

    A day or two of rest will do you more good than sticking to your workout schedule.

    Page image from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine