HealthyLife Articles

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Make A Date To Plan Your Estate

Financial Health

Prepare for the future well-being of your loved ones.

If you have a will or other estate plan, great! If you are one of 55-70 percent of adults in the U.S. that do not, put it off no longer. State your wishes, now, to give your family peace of mind instead of reasons for family feuding. When making plans, follow your state’s laws.

Estate plans include:

* A will. This document states who you want your assets and property to be transferred to after you die. It also names person(s) you want to raise your children who are under age 18, (if both parents die). Without a will, probate court can decide how to distribute your estate and name a legal guardian for your children. In your will, you name a person (an executor) to carry out the provisions of the will. You can create a simple will online or with a software program. Examples arewww.usalegalforms.comand Nolo’s Quicken WillMaker® Plus (www.nolo.com). Or, use an attorney, especially if you have a family business, a second marriage, property in more than one state, or your assets are complex.

* A trust. This holds your assets for your benefit or that of your spouse or children. You need a lawyer to create a trust.

* A revocable living trust. This agreement allows you (the grantor) to transfer ownership of your property in a trust to a trustee (often you and your spouse). The trust is in effect while you are living, if you become mentally disabled, and after you die. You choose beneficiaries to transfer ownership of the trust after you die. Assets in the trust are not subject to probate.

* Power of attorney. You sign legal documents to name a person to handle your financial decisions if you are no longer able to do this on your own. Without this, your family may fight over your money and possessions, both in and out of court.

* Health Care Advance Directives. You can make your health care wishes known through:

– A living will. This document states your wishes if you can’t state them yourself and you are dying or have a condition from which you are not expected to survive. A Do Not Resuscitate (DNR) can be included.

– Durable power of attorney for health care. This document names a person who would state your wishes if you can’t make them yourself. You do not have to be dying or be unconscious to have someone speak on your behalf.

* Legal protection for pets. This agreement allows you to name a pet guardian and leave funds to take care of your pets needs.

* Social media will. This names someone who will follow your wishes to close out or handle your online content, such as email addresses, social media content, and blogs.

Once you plan your estate, keep it updated. You may want to make changes if you get married, divorce, remarry, or have a child or grandchild.

Action Step

Prepare for estate planning. Start with gathering asset documents and account information. Make an appointment with a lawyer. Or use estate planning software or online resources.

© American Institute for Preventive Medicine

January 23, 2026
Get The Facts About Stuttering

MEDICAL NEWS

Speech is an important part of communicating. Yet millions of people cope with a speech disability every day.

What is stuttering?

Stuttering is a problem that affects how your speech flows. People who stutter may:

* Stretch words out for too long when speaking

* Have pauses where they can’t get a word out

* Repeat whole words or parts of words

* Have uncontrolled movements when speaking, such as trembling in the jaw or excessive blinking

Scientists don’t fully understand why stuttering happens. But we do have plenty of facts about this speech disorder. Learn more about what it is and how you can help someone who has it.

FACT #1: Stuttering isn’t related to intelligence.

Stuttering isn’t a problem with being confused or less intelligent. In fact, many intelligent and successful people have dealt with this speech disorder.

FACT #2: Finishing a word or sentence for someone is not helpful.

People who don’t understand stuttering may get frustrated or impatient when someone stutters. They may just want to say the word for them so they can keep talking. This is not helpful and could make stuttering worse.

FACT #3: Stuttering is not caused by stress or being tense.

Experts believe that people who stutter may have some brain differences. These differences affect how a person’s brain works when they speak. But it’s not caused by anxiety, stress or a mental health condition. However, being stressed could make stuttering worse for a person who already has the disorder.

FACT #4: Stuttering is more common in children.

Many children stutter while they are learning how to speak and understand others. Most of the time, children stop stuttering before they become adults. They may need help from their doctor and a speech-language pathologist. If you’re concerned about your child’s stuttering, talk to their pediatrician.

If you have concerns about stuttering, finding words or other speech issues, talk to your doctor about seeing a licensed speech-language pathologist.

Sources: American Speech-Language-Hearing Association, National Institutes of Deafness and Other Communication Disorders

© American Institute for Preventive Medicine

January 23, 2026
Questions About A1C Answered

MEDICAL NEWS

Your A1C number is one of the most common markers your doctor may use to check for or monitor your blood sugar. For someone with diabetes or prediabetes, A1C is a crucial tool to assess your blood sugar management over time.

Compared to blood glucose levels which measure how much sugar is in your blood at that exact moment, A1C gives a snapshot of your average blood glucose levels over about three months.

What does A1C measure?

A1C measures the percentage of red blood cells (or hemoglobin) in your blood that have glucose attached to them.

It is normal for hemoglobin to pick up some glucose from the bloodstream. However, someone who has prediabetes or diabetes has too much glucose in their bloodstream. As a result, a higher percentage of hemoglobin in the blood will end up holding sugar.

Because the lifespan of a hemoglobin cell is about 3-4 months, the A1C test can give a big picture look at your blood glucose control over time.

What is an ideal A1C?

In general, A1C levels fall into three categories:

* Normal: Under 5.7%

* Prediabetes: Between 5.7% and 6.4%

* Diabetes: Over 6.5%

When it comes to an “ideal” A1C, that depends on your individual situation and the goals you set with your doctor. For people with diabetes, a common goal is for A1C to be below 7%. Talk to your doctor to find out your ideal A1C.

Factors that influence A1C

Anything that affects your blood glucose levels will impact your A1C. The most common factors include:

* Body weight – overweight or obesity interferes with blood sugar control.

* Nutrition – a poor diet can impair blood sugar regulation.

* Movement – a sedentary lifestyle increases your risk of prediabetes and diabetes.

* Iron deficiency anemia – can result in a falsely high A1C due to low total hemoglobin.

* Illness or stress – glucose levels are naturally high when physically or mentally stressed.

Can I reduce my A1C?

Yes. If your doctor tells you your A1C is high, they may recommend lifestyle changes to improve your blood glucose control.

* Exercise: Getting a minimum of 150 minutes of moderate to vigorous activity each week can improve your glycemic control.

* Weight loss: Studies have shown that losing 5% to 10% of body weight may modestly lower A1C.

* Eating a healthy diet: A mostly plant-based diet that is low in processed and junk foods is a good option for weight management and glycemic control.

© American Institute for Preventive Medicine

January 23, 2026
What Is Lymphoma?

MEDICAL NEWS

There are several different types of blood cancers. About half of all blood cancers are lymphomas. Lymphoma is cancer in the lymph system. The lymph system is part of the immune system that fights off illnesses and infections. It also helps control the flow of fluids in the body.

Lymphoma is not one type of cancer. It is a group of many types.

Hodgkin lymphoma is one type. It was named after the doctor who discovered it. All other lymphomas are called non-Hodgkin lymphomas. There are more than 60 types of non-Hodgkin lymphomas.

What’s the difference?

Hodgkin and non-Hodgkin lymphomas affect lymphocytes, which are cells in the lymphatic system. Doctors can tell which type of lymphoma a person has by looking at their cells under a microscope.

Hodgkin lymphoma has a special cell with two centers, or nuclei. These are known as Reed-Sternberg cells, and they only occur in people with Hodgkin lymphoma.

Similar signs

Even though there are different types of lymphoma, the signs look alike. Some signs include:

* A painless lump in the neck, armpit or groin

* Excessive sweating

* Fever

* Trouble breathing

* Weight loss

* No appetite

* Feeling weak

* Itching

Know the risk

Lymphoma can attack almost any area of the body. Often its symptoms are hard to spot, or they may be blamed on other health issues. That’s why it’s good to know if you’re at a higher risk of getting lymphoma. Risk factors include:

* Having a close relative with lymphoma

* Previously being exposed to radiation or chemotherapy

* Long-term exposure to chemicals

* Having a weakened immune system

Talk to your doctor

There is no surefire way to prevent lymphoma. However, you can get regular checkups and talk to your doctor about your health. Ask them about your risk of cancer and ways you can lead the healthiest life possible. If you notice changes in your health or symptoms, tell them.

Sources: American Cancer Society, Leukemia and Lymphoma Society

© American Institute for Preventive Medicine

January 23, 2026
How Caffeine Affects Your Brain

WELL-BEING

Every day, millions of people wake up with a hot cup of coffee or tea. Caffeine in these products helps you feel alert. But how does caffeine work – and what does it do to your brain?

Adenosine and sleepiness

Your body naturally makes a chemical called adenosine. It builds up in your body during the day. As levels get higher, you start to feel tired.

Caffeine blocks adenosine from working on brain cells. This prevents you from feeling sleepy. But it can’t fool your body forever. Over time, your body makes more adenosine. Then you need more caffeine to get the same “perk-up” effects.

Adenosine is one of the reasons it’s hard to quit caffeine. When you suddenly stop, your body must start making lower levels of adenosine again. This takes time. You might feel more tired or get headaches while your body adjusts.

Sensitivity varies

Have you ever had too much caffeine? You might feel sick to your stomach or like your heart is racing. You may also feel anxious or nervous.

But not everyone has this reaction. Some people break down caffeine faster than other people. How fast you process caffeine depends on your genes.

Who should skip caffeine?

Avoid caffeine if you have:

* Acid reflux or other digestive problems

* Trouble sleeping or sleep disorders

* High blood pressure

* Heart conditions

Children, teens and women who are pregnant or breastfeeding are often advised to stay away from caffeine, too.

Is caffeine safe?

For most healthy adults, a little caffeine each day is OK. But choose sources without lots of added sugar, such as overly sweetened coffee drinks and sweet teas. And if you’re tired all the time, make sure you’re:

* Getting enough sleep

* Eating a healthy diet

* Drinking enough water each day

* Getting regular exercise, which can boost your energy levels

Talk to your doctor if you have questions about caffeine and your health.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Strong Relationships, Better Health

WELL-BEING

Our connections to others are vital to our health. Relationships make people happier. Relationships also lower anxiety and depression. Wondering how you can form new or stronger connections with people? Try these tips:

Be there for others.

Helping others when they need you strengthens your friendships and makes you happy. You can also volunteer, which boosts happiness.

Make time for friendships.

Schedule time to talk to a friend on the phone if you can’t get together in person. Don’t let the weeks pass by without talking to people you value.

Don’t shun technology.

A cell phone or a video call is a great way to connect when in-person meetings can’t happen. Online support groups can help you find people who understand your challenges.

Source: Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026
Be Mindful Of…Digital Overload

Stress Management

Our digital devices are ever-present, often causing much stress, along with reducing the average attention span from 12 to 8 seconds. Tune out for a while to help tune into yourself and the people you want to connect with. You can start by turning off your phone “push” notifications or putting it away during a meal or conversation.

© American Institute for Preventive Medicine

January 23, 2026
Just Say No To Stressful Thoughts

Stress Management

When nagging thoughts or worries stand in the way of feeling good, a technique called thought stopping is an effective way to eradicate them. The trick is to recognize negative thoughts, then reduce their impact.

Here’s an example: You’re so distressed by a petty remark a coworker makes, you can’t concentrate on anything else, and you dwell on it for hours. Here’s what to do.

1. Isolate the stressful thought.

2. Close your eyes and focus on it briefly.

3. Count to three.

4. Shout “Stop!” (Or, if others are in earshot, imagine a stop sign, a flashing red light, or the word “stop” in bold letters.)

5. If the thought’s still present, repeat steps 3 to 5.

6. Resume normal activity, feeling better.

You can use this technique anytime you find yourself obsessed with negative thoughts. (If work problems dominate your thoughts, substitute an “off duty” sign for the stop sign in the exercise described above.)

© American Institute for Preventive Medicine

January 23, 2026
Stop Feeding Your Feelings

Stress Management

Don’t let emotional eating weigh you down.

If you run to the fridge to soothe pangs that have nothing to do with hunger, you could be an emotional eater. Studies show that both negative and positive emotions can trigger eating and overeating. Allowing your feelings to prompt you to overeat on a regular basis can be dangerous to your health, especially if you are overweight or have diabetes or another chronic disease.

Causes for your cravings:

* Chronic stress – This releases cortisol, a hormone that triggers cravings for salty and sweet foods.

* To suppress or soothe emotions – People often reach for food to deal with anger, anxiety, depression, fear, or resentment.

* Social eating – Food tempts you: cake to celebrate another staff birthday; chips and dip within your reach at a party; or a ten-foot long dessert table at a wedding. Not to mention beer, wine, and other alcoholic drinks to celebrate with.

* Nervous energy – People who feel uncomfortable in social situations may eat to avoid talking with others.

* Boredom – Nothing better to do? Might as well down an entire bag of cookies.

* Learned habits – If your parents rewarded you with sweets or stopped your tears with ice cream, you may be rewarding yourself with comfort food when you want to feel better.

Break the cycle.

1. Eat as a response to hunger, not appetite. Hunger is the physical need to eat. Appetite is a psychological desire to eat. Delay 10 minutes before you eat as a response to appetite. The emotional need to eat may pass.

2. Every time you eat, write down the emotions you are feeling and whether you have physical signs of hunger. Learning your emotional eating triggers is the first step to making healthy changes.

3. Surround yourself with friends and family who support your efforts to change your eating habits.

4. Join a support group to meet other people who have similar problems.

5. Consult your doctor or health care provider if you need help controlling emotional eating.

Action Step

The next time you mindlessly reach for sweets or treats, ask yourself why. If your answer has nothing to do with physical hunger, put the food down and take a walk instead.

© American Institute for Preventive Medicine

January 23, 2026
Be Mindful Of…Health Screenings

Medical Exams

Caring for your body shows respect and kindness to yourself. This includes getting recommended health screenings to help find any potential problems or find them early when treatments can be more successful. Plus, getting answers about your health can help relieve added stress and worry. Get empowered to live a healthier, stronger, and longer life.

© American Institute for Preventive Medicine

January 23, 2026