HealthyLife Articles

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Keep Your Cool With This Tool

Stress Management

Communicating well is the key to keeping calm.

Trying to express your thoughts and needs to somebody who just doesn’t get it can be very frustrating. You may supress your feelings or blow a gasket, neither of which is good for your mental state or physical health. With some effective skills to handle your emotions, you can resolve differences, build trust and respect, and create a positive environment that breeds creativity, productivity and success.

Effective communication is a combination of skills that includes listening, recognizing nonverbal signals, managing stress in the moment, and staying connected to your emotions.

Are you listening?

Listening is vital to effective communication. It’s not just hearing the words, but understanding what the other person means and how he or she feels.

Listen carefully.

* Put away your cellphone, close your folders, and don’t doodle. Focus on hearing what is being said.

* Don’t interrupt or redirect the conversation to your concerns.

* Don’t appear judgmental, critical, or accusatory.

* Show your interest in what is being said. Nod, smile, and make sure your posture is inviting.

Watch your body language.

* Don’t roll your eyes, squirm in your seat, or contort your face to show that you are annoyed.

* Don’t say yes while shaking your head no.

* Keep your arms uncrossed and maintain eye contact.

Keep stress in check.

Stress in small doses may help you under pressure. But too much can cloud your ability to speak clearly, listen effectively, or read non-verbal skills properly. Reacting can cause you to say or do things you’ll regret.

Action Step

The next time you are in a stressful situation, take control. Think before you speak. Take a few deep breaths. Look for humor to break up the tension. Be willing to compromise or at least agree to disagree.

© American Institute for Preventive Medicine

January 23, 2026
Stress Less For Success 2

Stress Management

Learn how to cope at work.

No matter where you work, stress happens. It can be good in small spurts because it triggers hormones that give you a boost of energy to help you meet a deadline. Too much stress, though, can cause headaches, upset stomach, back pain, and lots of excuses to call in sick. You can take control by becoming aware of your personal triggers and learning how to keep them from turning you into the moody, unproductive employee that coworkers avoid.

Common sources of workplace stressors:

* Little or no control over your work

* Conflict with fellow employees

* Repetition of duties

* Too much or too little work

* Time pressures or quotas

* Lack of job security

* Decrease in pay or benefits

* No opportunity for promotion

* Lack of recognition for a job well-done

Common signs of work stress:

* You question the quality of your work.

* You are easily agitated or angered.

* You feel anxious.

* You forget tasks.

* You keep making mistakes.

* You’re using drugs or alcohol to cope or escape.

* You don’t communicate well with other employees.

Coping mechanisms:

* Keep a running “to-do” list.

* Organize clutter.

* Manage your time.

* When you feel overwhelmed with your workload, discuss this with your boss.

* Focus on what you can control and let the rest go.

* Take breaks and don’t skip lunch.

* Walk around the building.

* Reward yourself for jobs well-done.

* Don’t turn a simple snafu into a major drama.

* Leave your work at the office.

* Recognize when it’s time to look for a new job.

Action Step

Poor communication is a major cause of stress at work. When something is bothering you, speak up, but do so tactfully, clearly, and respectfully.

© American Institute for Preventive Medicine

January 23, 2026
Health Screenings Can Save Lives

Medical Exams

You take your children for regular health checkups to protect their health. You, too, need preventive health screenings to increase your chances of living a longer and healthier life. For example:

* A colonoscopy can find and remove polyps. These overgrowths of tissue on the lining of your colon may turn into cancer.

* Cervical cancer can be prevented nearly 100 percent of the time with regular screenings and early treatment, if needed.

* Schedule health screenings you need this year. Write when you will have these.

* Don’t use excuses, such as “I don’t have time” or “That illness doesn’t run in my family” to keep you from getting health screenings you need.

Approximately one half of all cancer deaths may be prevented by not smoking, staying at a healthy weight, eating nutritious foods, and being physically active.

© American Institute for Preventive Medicine

January 23, 2026
How To Steer Clear Of Drunken Drivers

Personal Safety

Driving under the influence of alcohol is a common cause of auto accidents. If you can spot a drunken driver and stay out of his or her way, you may be able to avoid an accident. Watch out for drivers who:

* Drive too fast or too slow.

* Make jerky starts or stop abruptly.

* Overshoot stop signs.

* Ignore traffic signals.

* Follow cars too closely.

* Pass other cars too quickly or too slowly.

* Change lanes frequently.

* Drive without their lights on after sundown.

* Drive with their windows rolled down in cold or wet weather.

* Are obviously partying and having a good time with their passengers when they should be paying attention to the road.

© American Institute for Preventive Medicine

January 23, 2026
Eating Disorders 3

Mental Health

A person with an eating disorder is obsessed with food and/or body weight.

Eating disorders are serious but treatable mental and physical illnesses that affect people of all ages, genders, body weights, and racial/ethnic backgrounds.

It is estimated that millions of Americans have struggled with an eating disorder at some point over their lifetime. Eating disorders are caused by a range of biological, psychological, and sociocultural factors.

You may not be able to tell someone has an eating disorder by how they look. A person with anorexia nervosa may be very underweight, but persons with bulimia nervosa and binge eating disorder can be underweight, normal weight, or overweight.

Find out about eating disorders from the National Eating Disorders Association atnationaleatingdisorders.org.

© American Institute for Preventive Medicine

January 23, 2026
Suicidal Thoughts 2

Mental Health

Signs & Symptoms

* Writing a suicide note.

* Suicidal threats, gestures, or attempts.

* Thoughts of suicide that don’t go away or occur often.

Causes

* Depression.

* Bipolar disorder.

* Schizophrenia.

* Grief. Loss of a loved one.

* A side effect of some medicines. One is isotretinoin. This is prescribed for severe acne. Some antidepressants have this effect, too. This is more of a risk in the first days to the first month they are taken.

* A family history of suicide or depression.

* Money and relationship problems.

* Increasing use of alcohol and/or drugs.

* Withdrawing from others.

* Showing rage or seeking revenge.

* Behaving recklessly.

* Talking about feeling trapped, hopeless, or in unbearable pain.

Treatment

* Emergency care.

* Treating the mental and/or physical problems that lead to thoughts and attempts of suicide. Examples are bipolar disorder and depression.

* Counseling.

* Talking with family and friends often.

Questions to Ask

Self-Care / Prevention

For Suicidal Thoughts

* Call the National Suicide Prevention Lifeline at 800.273.8255.

* Let someone know. Talk to your doctor, a trusted family member, friend, or teacher. If it is hard for you to talk to someone, write your thoughts down. Let someone else read them.

To Help Prevent a Suicide

* Keep firearms, drugs, etc., away from persons at risk.

* Take courses that teach problem solving, coping skills, and suicide awareness.

* If you think the person is serious about suicide, get help. Watch and protect him or her until you get help. Keep the person talking. Ask questions such as, “Are you thinking about hurting or killing yourself?”

* Urge the person to call for help (e.g., his or her health care provider, a suicide prevention hotline, EMS, etc.) Make the call yourself if the person can’t or won’t.

* Express concern. The person needs to know that someone cares. Most suicidal persons feel alone. Tell the person how much he or she means to you and others. Talk about reasons to stay alive. Don’t judge. The person needs someone to listen, not preach moral values.

* Tell the person that depression and thinking about suicide can be treated. Urge him or her to get professional care. Offer help in seeking care.

Resources

Mental Health America (MHA)

800.969.6642

mentalhealthamerica.net

National Suicide Prevention Lifeline

800.273.TALK (273.8255)

suicidepreventionlifeline.org

© American Institute for Preventive Medicine

January 23, 2026
Alternative Medicine Systems

Alternative Medicine

These are complete systems of theory and practice. Often, these systems have been used in other countries for centuries. They can be very different from mainstream medicine that is used in the U.S.

1. Ayurveda (“ah-yur-VAY-dah”). This system of diagnosis and treatment has been used in India for more than 5,000 years. It includes yoga, meditation, herbs, massage, specific diets, and controlled breathing.

2. Homeopathy This method is based on the idea that “like cures like.” Things that cause certain symptoms in a healthy person can also cure those symptoms in someone who is sick. They must be given in small, highly diluted amounts.

3. Naturopathy. This uses methods to allow the body to heal itself rather than treat disease. It uses diet, herbal medicine, acupuncture, homeopathy, body manipulation, etc.

4. Reiki (“RAY-kee”). This Japanese word stands for Universal Life Energy. With Reiki, spiritual energy is channeled through a Reiki practitioner to heal a patient’s spirit. Healing the spirit heals the physical body.

© American Institute for Preventive Medicine

January 23, 2026
Find Your Balance

SELF-CARE CORNER

Good balance is essential for healthy aging. The ability to maintain and recover your equilibrium as you move helps protect you from injury and falls.

Your independence depends on your ability to balance. Almost every activity necessary for daily life relies on safe movement. As people age, preserving balance protects quality of life and their confidence to move without fear.

Activities that require balance

Balance is a foundational skill that impacts almost every type of movement:

* Walking

* Housework

* Picking up kids or pets

* Getting up and down from the floor, bed, couch, or commode

* Cooking

* Navigating uneven or unexpected surfaces

* Shopping and carrying groceries

* Lifting, moving, and reaching for items

Factors that impact balance

Your brain uses information from your eyes, ears, and other body parts to constantly adjust your position in space. Anything that impacts these systems may negatively affect balance:

* Lack of physical activity

* Inner ear problems

* Lack of sleep

* Lack of strength

* Decline in coordination

* Vision changes due to cataracts, glaucoma, etc.

* Cognitive conditions such as dementia or Alzheimer’s disease

If you are concerned about your balance, talk to your doctor. It may be a sign of a more serious condition.

Improve balance

* Practice standing on one foot. Stay near a wall for support, but gradually challenge yourself to balance longer and with less support as you are able.

* Try walking heel to toe along a straight line.

* Use a wobble board. This strengthens your balance, muscles, and coordination.

* Go up and down stairs.

* Side step back and forth across a room.

* Do calf raises. Using a wall or chair for support, rise up on the ball mounds of your feet and slowly lower back down. Do 2-3 sets of 10-15 repetitions.

* Take yoga or tai chi classes.

* Lift weights to increase strength and preserve the muscle necessary to balance well.

© American Institute for Preventive Medicine

January 23, 2026
Microbiome: What It Can Do

SELF-CARE CORNER

Inside your digestive system lives a diverse community of organisms called the microbiome. Your microbiome contains bacteria and other microbes which carry out health-promoting functions. It’s a unique symbiotic relationship that has a substantial impact on your well-being.

A good balance of bacteria in your digestive tract will help your body systems work optimally.

Immunity

An incredible 70% of your immune system is located in your gut. The microbiome plays a critical role in immunity and resistance to disease. When the microbiome is balanced, your immune system will be at its best. The job of beneficial intestinal bacteria is to:

* Ward off foreign invaders

* Rid the body of toxins

* Enhance immune cell production

* Prevent the growth of cancer cells

* Decrease inflammation

Digestion

The microbiome helps you get the most out of the food you eat. Microorganisms in the gut are responsible for the breakdown and fermentation of some fibers. Bacteria turn these otherwise undigestable foods into usable nutrients.

In addition, the food you eat can help or harm the balance of bacteria in your intestines. A healthy diet promotes the growth of more beneficial microorganisms. Conversely, a diet high in sugar and processed foods encourages the overgrowth of harmful bacteria.

Brain health

Your digestive system is connected to your brain by millions of nerves. If you’ve had the sensation of butterflies in your stomach or a sinking feeling in your gut, you know how complex the relationship is between your digestive system and your brain.

The microbiome of your gut influences the production of neurotransmitters such as serotonin. Bacteria of the microbiome may even affect your behavior and emotions by influencing the vagus nerve, an important brain messenger.

An out-of-balance microbiome

A well-balanced microbiome can promote optimal health. However, some lifestyle habits can disrupt this diverse ecosystem. When this happens, the microbiome may become unable to carry out essential functions. Habits such as smoking, excessive drinking, eating a poor diet and being sedentary all negatively influence the microbiome. To keep the microbiome balanced, focus on these healthy habits:

* Regular exercise

* Adequate sleep

* A healthy high-fiber diet

* Stress management

© American Institute for Preventive Medicine

January 23, 2026
What’s That Rash?

SELF-CARE CORNER

Red, itchy skin – you have a rash. Most people get a rash at some point in their lives. Rashes happen when the skin reacts to a foreign “invader.” They also occur with illnesses, like chicken pox or measles.

Poison ivy, bug bites, and allergies are all possible causes for a rash. A minor rash is usually not a sign of a serious health problem. It may be a sign that your skin is reacting to an invader.

If you notice a rash, ask yourself these questions:

1. Have I been outside recently? In the woods? You could have run into poison ivy or been bitten by an insect.

2. Do I have allergies? Sometimes seasonal allergies to pollen and mold can cause itchy skin.

3. Did I use a new laundry product? Certain laundry detergents and fabric softeners can cause rashes and allergic reactions in some people.

4. Did I use a new skin care product? Fragrances and other ingredients in these products can be irritating to skin.

5. Have I taken a new medicine? Some medicines can cause rashes and allergic reactions. Call your doctor right away if you notice this.

6. Am I wearing new jewelry? Some people are allergic to certain metals, like nickel. This can cause itching and redness.

Treating the rash

If your rash is minor and you otherwise feel fine, you can probably treat it at home.

Over-the-counter creams can be helpful. You can also try an ice pack or aloe gel to soothe irritated skin.

When to see a doctor

A rash can be a sign you need medical care. Watch for these red flags:

* Fever

* Feeling unwell

* A rash keeps getting worse

* A rash covers a large area of the body

* Severe pain

* Any rash on the face

* A rash that is very red, oozing, or hot

* A circular rash with a “bull’s eye” in the middle

* A rash that might be caused by your medicine

* Signs of a severe allergy, such as swelling or trouble breathing

* A rash appears after being around someone who has a serious illness, like measles or chicken pox

* A rash lasts more than 2 weeks

If you’re concerned about a rash on yourself or your child, always call your doctor.

© American Institute for Preventive Medicine

January 23, 2026