HealthyLife Articles

Category: Uncategorized

Your Morning Ritual

Stress Management

Starting your day with a race to get ready might be part of your routine, but it’s not doing the rest of your day any favors. A morning ritual, on the other hand, can start your day with calm, focus, and intention. It makes you more proactive, helps you manage your emotions, and implements powerful and productive habits.

Try starting off with a ritual, instead of a reaction, to help set a calm and positive tone for the rest of your day.

© American Institute for Preventive Medicine

January 23, 2026
Accident-Free Boating

Personal Safety

If you enjoy sailing, motor boating, rowing, canoeing, or kayaking, “safety first” can make boating accident-free. Keep in mind the following:

* Learn how to navigate and maintain your watercraft. The whole family should take a boating safety class.

* Be sure your boat is equipped with safety and rescue gear. By law, you must have a personal flotation device (life jacket) for each person on board. And it’s a good idea for passengers of all ages, swimmers and nonswimmers alike, to wear them. Many adults who can swim are knocked unconscious, then fall overboard and drown because they’re not wearing a flotation device.

* Don’t overload your boat. Know the passenger limit and stick to it.

* Know your limits. Exposure to bright sunlight, heat, boat motion, vibration from a motor, and noise can leave you stressed and fatigued. After 4 hours on the water, your reaction time is considerably slower than when you started out. So allow plenty of time for maneuvers, keep your distance from other crafts, and head for shore before you get tired.

* Pay attention to the weather. Head back to shore-or don’t go out-if a storm threatens.

* Don’t drink and navigate. Drinking alcohol while boating reduces reaction time, dulls vision, and impairs judgment. As with autos, half of all boating accidents are alcohol-related. If you must drink, wait until the boat is docked.

* Tell someone on shore where you’re headed and when you expect to return. If you’re delayed due to a storm or breakdown, they can send someone to rescue you.

* If you’re towing a water-skier, the law requires that someone in the boat observes the person in tow.

* If your boat capsizes, stay with it. Don’t try to swim to shore. You may overestimate your swimming skills.

© American Institute for Preventive Medicine

January 23, 2026
Codependency

Mental Health

Codependency describes someone who becomes the “caretaker” of an addicted or troubled person. The person can be addicted to alcohol, drugs, or gambling. He or she can be troubled by a physical or mental illness. A codependent can be the person’s spouse, lover, child, parent, sibling, coworker, or friend.

Signs & Symptoms

A codependent does these things:

* Enables or allows the person to continue his or her destructive course and denies that the person has a problem.

* Rescues or makes excuses for the person’s behavior.

* Takes care of all household chores, money matters, etc.

* Rationalizes that the person’s behavior is normal by simply letting it take place. The codependent may take part in the same behavior as the addicted or troubled person.

* Acts like a hero or becomes the “super person” to maintain the family image.

* Blames the person and makes him or her the scapegoat for all problems.

* Withdraws from the family and acts like he or she doesn’t care.

Causes

A person is more likely to become codependent if he or she:

* Consistently puts other people’s wants and needs before his or her own.

* Is afraid of being hurt and/or rejected by others. Is afraid of hurting others’ feelings.

* Has low self-esteem or has a self-esteem tied to what is done for others.

* Expects too much of himself or herself and others.

* Feels overly responsible for others’ behaviors and feelings.

* Does not think it is okay to ask for help.

Treatment

Most codependents do not realize they have a problem. They think they are helping the troubled person, but they are not.

The first step in treatment is to admit to the problem. Self-care and counseling treat codependency. For many people, self-care is not easy to do without the help of a counselor.

Questions to Ask

Self-Care / Prevention

* Read books and online information on codependency. You may find you identify with what you read and gain understanding.

* Focus on these 3 Cs:

– You did not cause the other person’s problem.

– You can’t control the other person.

– You can’t cure the problem.

* Don’t lie or make excuses. Don’t cover up for the person’s drinking or other problem. Admit that this way of living is not normal. Accept that the troubled person has a real problem and needs professional help.

* Refuse to come to the person’s aid. Every time you bail the person out of trouble, you reinforce their helplessness and your hopelessness.

* Get help for physical, verbal, and/or sexual abuse. For information, contact: National Domestic Violence Hotline 800.799.SAFE (799.7233).

* Join a support group for codependents. Examples are self-help groups for family and friends of substance abusers, such as Al-Anon and Alateen. For information, contact: AL-ANON / ALATEEN Family Group Headquarters, Inc., 888.4AL-ANON (425.2666)www.al-anon.org.

* Continue with your normal family routines. For example, include a drinker when he/she is sober.

* Focus on your own feelings, desires, and needs. Vent negative thoughts in healthy ways. Do what is good for your own well-being.

* Set limits on what you will and won’t do. Be firm and stick to your limits.

* Explore new interests. Find diversions from your loved one’s problem.

* Be responsible for yourself and others in the family to live a better life. Do this whether your loved one recovers or not.

Resources

Mental Health America

800.969.6642

www.mentalhealthamerica.net

© American Institute for Preventive Medicine

January 23, 2026
Problem Gambling

Mental Health

Problem gambling occurs when gambling can’t be controlled. It may follow years of social gambling, and be set into motion by a stressful event or greater exposure to gambling.

When gambling interferes with a person’s daily life, it’s a problem. Responsible gambling is when you play a game for money or place a bet with family and friends and are able to set a limit based on what you can afford. And then you stick to that limit.

Online gambling, including sports betting, is on the rise. Online gambling sites lure betters with a sign up bonus of $50 or more and tell you to play “just for the fun of it.”

If you have a problem with gambling, get help! Call the National Problem Gambling Helpline at 1-800-522-4700 to connect with the helpline services for the state you are calling from. Or chat atncpgambling.org/chatfor free, confidential help.

© American Institute for Preventive Medicine

January 23, 2026
Overhauling Your Medicine Cabinet

Medication

Take everything out of the medicine cabinet.

* Check expiration dates. Throw out all outdated medicines. If you’re not sure about a certain item, call your pharmacist. Ask what the shelf life is.

* Discard old tubes of cream that are hardened or cracked. Throw out any liquid medicines that look cloudy or filmy.

* If medications are not in original containers and clearly labeled, throw them away. Some medicines come in tinted glass, for example, because exposure to light may cause them to deteriorate.

* Every medication is a potential poison. If there are children in the house, keep all medicines and vitamins locked in a high cabinet, well out of their reach.

* Activated charcoal and syrup of ipecac are not advised for home use for swallowed poisons. Call the Poison Control Center at 800.222.1222 for advice.

© American Institute for Preventive Medicine

January 23, 2026
Daily Habits For A Restful Sleep

SELF-CARE CORNER

Your habits during the day have a significant influence on how well you sleep. From the moment you open your eyes in the morning, the choices you make determine whether your body will be ready to rest at bedtime.

Creating a sleep-minded daily routine will set the stage for a good night’s rest. If you’re struggling to fall asleep or stay asleep, it’s time to reset your daily rhythm so you wake up refreshed and ready to go.

Get up at the same time each day

A consistent sleep schedule lets your body know when to be alert and when to settle down for bed. Getting up at the same time each day is essential to establish a sleep rhythm.

Think of getting up in the morning as step one of your sleep schedule. If step one is consistent, then all the other steps can fall into place. If you’re tired, it’s better to go to bed early than sleep in late.

Spend time outside

Natural light is a signal to the body that it’s time to be awake and alert. Being outdoors stimulates hormones related to your circadian rhythm. These hormones help determine how energetic you feel during the day and how well you sleep at night.

Exposure to early morning sunlight is ideal for regulating your sleep/wake pattern. If you are unable to get outside, use bright lights early in the day to simulate sunlight.

Exercise in the morning

Being physically active first thing in the morning can give you a boost of energy. The more active and energetic you feel during the day, the more likely you will wind down at night.

If exercising first thing isn’t possible, make sure to get your exercise in as early in the day as you can. Avoid exercising within a few hours of bedtime as it may make you too energized to fall asleep.

Eat consistent meals

The timing of your meals is an important part of your sleep cycle. When you eat, you are communicating the time of day to your body. Consistent meals also provide energy so you can be alert and productive during your waking hours.

Avoid skipping meals or snacking late at night. Eating or drinking close to bedtime sends the wrong signal. At night, you want your energy levels to drop and your body to focus on repair and rest.

Source: National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
Keeping An Eye Out For Cataracts

SELF-CARE CORNER

Most people will have cataracts by the age of 80. But they don’t have to mean loss of vision. They are treatable.

What is a cataract?

A normal lens inside the eye is clear. Cataracts happen when the proteins in the eye’s lens start to break down. Then they clump together. This causes cloudiness and problems with your vision.

Cataracts may occur with normal aging. But they can also happen after an eye injury or if you had eye surgery.

Signs of cataracts

People often notice changes in vision when cataracts start to form. These changes include:

* Blurry or distorted vision

* Being sensitive to light

* Seeing a “halo” around lights

* Seeing double

* Trouble seeing at night or in dimly lit rooms

* Seeing colors as dull or yellow-tinted

Prevention

The best way to help prevent cataracts is with eye sun protection. Wear sunglasses that block out 100 percent of UV rays when you’re outside during the day. Not all sunglasses offer 100 percent UV protection. Check the packaging to be sure. Wear a wide-brimmed hat to keep sun off your face.

Smoking increases the risk for cataracts, so quit smoking. Get help quitting if you need it.

Finally, get a dilated eye exam regularly. Ask your eye care specialist or doctor how often you need one.

Seeing a doctor

If you think you might have cataracts, talk to a doctor. You may need an eye exam from an optometrist or ophthalmologist. During the exam, your eye care specialist can perform tests to look for cataracts.

Treatment options

If your doctor finds cataracts, don’t panic. There are ways to treat them.

First, your doctor may recommend new glasses or contacts for mild symptoms. You may also find that using brighter lights or a magnifying lens is helpful for reading or working.

If your cataracts are interfering with life, you may need surgery. Cataracts surgery involves putting a new artificial lens in the eye. It is a safe surgical procedure and works well for most people.

Sources: American Academy of Ophthalmology, National Eye Institute

© American Institute for Preventive Medicine

January 23, 2026
What To Do About Varicose Veins

SELF-CARE CORNER

Do you have bulging veins on your legs? The veins may be blue, purple or red in color. If so, you may have varicose veins.

What are varicose veins?

Your heart is always pumping blood out to your organs. Then, the blood goes back to the heart through the veins. Veins have special valves that push the blood back toward the heart.

Sometimes these valves stop working correctly. This may happen if valves get weaker over time. Then the blood pools in the vein, unable to move. Blood that is pooling in a vein may cause the bulge or bump of a varicose vein.

Not just cosmetic

Some people don’t like the look of varicose veins. But they can also cause other problems. Varicose veins may itch or cause pain, swelling or heaviness in the legs.

They can also continue to weaken the vein over time. This can cause skin changes like open sores or hard, thick areas of skin.

Medical options

Ask your doctor about medical procedures that can help. Options may include:

* Lasers that heat the vein and close it off

* Injections that seal the vein closed

* Surgery to remove the vein if non-invasive options don’t work

Helping at home

If varicose veins bother you, there are some things you can do.

* First, work toward a healthy weight. Being overweight puts more pressure on the veins.

* Be active. Exercise gets your blood pumping. This helps move blood out of the veins.

* Ask your doctor about compression stockings. These can help relieve pain and heaviness for some people. These are available at drug stores and online without a prescription if your doctor gives you the okay to wear them.

* Put your legs up. When possible, keep your legs up above your heart.

* Don’t wear clothes that are very tight around the waist or upper thighs.

Source: National Heart, Lung and Blood Institute, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Create A Home Gym

BE FIT

Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

Source: National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Getting Fit In Less Time

BE FIT

Have you heard of interval training for exercise? You may have assumed this type of exercise is only for athletes. However, people of almost all fitness levels can use it.

Interval training means you add short bursts of more intense activities into your regular exercise routine. How fast and how long you do your intervals is completely up to you. This can be as simple as 10 seconds of running and then 4 minutes of walking. If that’s not possible, alternate brisk walking with slower walking.

Intervals don’t have to be more than a few seconds. One of the biggest advantages is that you don’t need any special equipment to get started!

Why should I do it?

The American College of Sports Medicine (ACSM) says interval training has several benefits, including:

* Burn more calories: Even if you can only do short intervals, you’re still burning more calories than if you hadn’t done the intervals at all.

* Most of your time: Many people can’t find time for longer workouts. Instead, use the time you have to work harder with intervals.

* Boost mood: Exercise releases endorphins. These are feel-good chemicals in the brain. More vigorous exercise may release more endorphins than only doing light exercise.

* Fight boredom: Doing the same exercises all the time can lead to boredom. But, mixing it up with intervals can help keep you interested.

* More aerobic fitness: Higher intensity will improve your cardio fitness. With time and practice, you’ll be able to exercise harder and longer.

For beginners

* Choose a distance if you don’t want to count or use a stopwatch. For instance, jog or walk briskly to the next tree or driveway.

* If using equipment like an elliptical machine or bike, alternate faster bouts of that exercise with your usual pace.

Interval training can be done at your fitness level. But, don’t be too aggressive at first because you could get an injury. While you want to get your heart pumping, you don’t want to make it so hard that you can’t stick with it.

Studies suggest that interval training can be safe and helpful to most people. Ask your doctor before starting a new exercise plan to be sure it’s right for you.

Source: American College of Sports Medicine

© American Institute for Preventive Medicine

January 23, 2026