HealthyLife Articles

Category: Uncategorized

  • Never Cycle Without A Helmet

    Personal Safety

    (and Other Tips for Safer Biking)

    Image of family riding bikes with helmets on.

    Wearing a helmet is the single most important thing you can do to prevent serious injury from bicycle accidents. Other injury-preventive measures include wearing gloves, choosing the right size bike, and riding on well- maintained roads. But wearing a helmet is still critical.

    Not just any helmet will do, however. Look for the following features.

    *  Outer layer or shell that is bright yellow, white, orange, or red (so motorists can see you more easily), and is constructed of hard plastic or polycarbonate.

    *  Waterproof finish.

    *  Stiff polystyrene lining.

    *  Securely attached nylon strap and fastener.

    *  A label signifying that the American Standards Institute or the Snell Memorial Foundation has certified the helmet as safe.

    Whatever your cycling style, don’t sacrifice safety for thrills. To be sure your equipment is safe and reliable:

    *  Choose a bike that’s right for your size. When seated, you should be able to put one foot on the ground without leaning the bike to one side or the other.

    *  Brakes should be in good working order-that is, enabling you to stop within 15 feet while riding at 10 miles per hour.

    *  Check tires for worn spots, punctures, or other signs of wear. Fix or repair, as needed.

    *  By law, all bicycles must have red reflectors, visible for 500 feet, on the sides, rear, and pedals.

    *  The bicycle should have headlights.

    *  Rearview mirrors are optional, but helpful.

    Additional tips every bicyclist should bear in mind:

    *  Obey all traffic laws, just as you would if you were driving a car. (Ride with traffic, not against it; observe traffic signs and signals; stay to the right; maintain a safe following distance between you and the vehicle ahead of you; and use hand signals for turning.)

    *  Look behind you before turning or changing lanes.

    *  Consider walking your bike across intersections not governed by traffic signals, especially if traffic is heavy.

    *  Whenever possible, choose routes over smooth pavement.

    *  Drive defensively, anticipating the actions of motorists, pedestrians, and other bikers.

    *  Keep your eyes on the road. Watch for potholes, parked cars, and children or animals entering your path.

    *  Pay attention. Don’t listen to a portable radio or tape player while riding.

    *  Don’t B.W.I.-bike while intoxicated. It’s just as risky as driving under the influence of alcohol or drugs.

    The above rules apply whether you’re biking for exercise, sport, or transportation.

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

    © American Institute for Preventive Medicine

  • 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

  • Complementary And Integrative Health

    Alternative Medicine

    © American Institute for Preventive Medicine

  • Cool That Heartburn

    SELF-CARE CORNER

    Man suffering from heartburn.

    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

  • Is It Food Poisoning Or A Virus?

    SELF-CARE CORNER

    Man holding a glass of water with one hand and holding stomach in pain with the other hand.

    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

  • Telemedicine: Pros & Cons

    SELF-CARE CORNER

    Doctor smilng and waving Hi while on a telemedicine call.

    For some people, seeing their doctor from the comfort of their own home has made accessing care easier. But, for others, the lack of in-person care makes managing their health difficult.

    Telemedicine is unlikely to go away. As a patient, you need to know how to get the most out of virtual visits and when an in-person visit might be the way to go.

    Pros of telemedicine

    *  Fast and flexible access to care

    *  Decreased exposure to other ill patients

    *  No need to leave home when dealing with a minor illness or concern

    *  Less time spent driving

    *  Ease of follow-up for existing health issues

    *  Less time lost at work

    Cons of telemedicine

    *  Insurance may not cover video visits; check your plan carefully

    *  Not everyone has access to technology

    *  Diagnosing a new condition may not be possible over video

    *  Challenges in monitoring vital signs, like blood pressure, etc.

    *  Loss of meaningful relationship with healthcare providers

    *  Important symptoms may get missed

    Get the most from telemedicine

    *  Check your technology set-up in advance.

    *  Keep your doctor’s phone number handy in case you get disconnected.

    *  Write down a list of symptoms and questions.

    *  Write down measurements your doctor may need (height, weight, blood pressure, etc.).

    *  Have your medication list on-hand.

    *  Choose a quiet room where you won’t be interrupted.

    *  Be on time.

    *  If your doctor recommends any tests or follow-ups, make those appointments right away.

    When in-person is best

    Not every situation is right for a telemedicine visit. Here are times when in-person may be recommended:

    *  Pediatric visits

    *  Emergency situations

    *  Yearly physicals

    *  Situations where a physical exam is needed

    © American Institute for Preventive Medicine

  • Be Fit 2

    BE FIT

    © American Institute for Preventive Medicine

  • Exercise Your Feet

    BE FIT

    Close up of feet walking on treadmill, with an overlapping illustration of a foot skeleton.

    Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

    Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

    *Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

    *Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

    *Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

    *Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

    © American Institute for Preventive Medicine

  • No Time To Exercise? Move Your Body Instead

    BE FIT

    Father and son walking the dog.

    Exercise is great for your health. But sometimes it’s hard to fit it into a busy schedule. Don’t worry – you can do movement instead.

    If there are days when you don’t have time for exercise, you can still move. Adding movement into your day is a way to improve your health without investing as much time. There’s no gym or special equipment involved.

    Why should I move more?

    Studies show that people who move their bodies every day live longer than those who don’t. It’s also good for the environment. If you walk or bike to your destination, you save gas and carbon emissions. If you take the stairs instead of the elevator, you save electricity.

    Movement ideas

    Not sure how to get started with movement? You can find things that work for your life. Think about ways you can move instead of sit. Here are some ideas:

    *Avoid the elevator and take the stairs if you can.You can burn calories two to three times faster climbing stairs than walking briskly on flat ground. Can’t take it the whole way? Take the stairs halfway and the elevator the rest of the way. Try to take stairs instead of escalators, too.

    *Park farther away from the front door and walk a little more whenever possible.Many studies have shown that people who live in cities walk more and weigh less than people who live in areas where they drive more.

    *Whenever possible, bike or walk instead of driving.People who commute to work by biking or walking tend to weigh less than people who always drive.

    *If you live far from where you are going, consider driving part of the way and walking the rest of the way.Even a half-mile walk is good movement.

    *Choose hobbies you enjoy that are active, but don’t feel like exercise.This may include gardening, dancing or walking while listening to music or an audiobook.

    *Walk in place or lift weights while watching your favorite TV show.Stretch or walk in place while talking on the phone at home or work.

    Sources: American Heart Association, Veterans Health Administration

    © American Institute for Preventive Medicine