HealthyLife Articles

Category: Uncategorized

  • Go Nuts For A Healthy Heart

    HEALTHY EATING

    Variety of nuts shaped into a heart.

    Nuts often get a reputation as being unhealthy. We add them to cookies and ice cream. People eat them by the handful at parties. But do nuts deserve a bad rap?

    Concerns about calories

    For years, many people avoided nuts because they are high in calories and fat. However, newer research finds that nuts can be an important part of a healthy diet. They contain many nutrients needed for body functions.

    The key is to eat nuts in moderation. This means you may need to eat smaller portions. Then, you can avoid eating too many calories from nuts.

    Look at the serving size on a package of nuts to get an idea of how much to eat. One serving may be quite small (2-4 tablespoons).

    Some Fats are Healthy

    Yes, most nuts are high in total fat. But these fats found in nuts actually promote good health! Most are high in healthy monounsaturated or polyunsaturated fats.

    Monounsaturated and polyunsaturated fats can help lower bad cholesterol, which can lower the risk of heart disease and stroke. The American Heart Association recommends people eat more of these fats from healthy sources like nuts and seeds.

    Protein packed

    Nuts are a good source of plant-based protein. Protein is an essential nutrient that the body needs for building muscle, repairing tissues and making hormones.

    It takes longer for the body to digest proteins than carbohydrates. That’s why eating some protein could help you feel less hungry than if you ate only carbohydrates, like crackers or bread.

    The Dietary Guidelines for Americans recommend that people eat healthy sources of protein, like those that come from nuts and seeds, and plant foods.

    Which types to eat

    Of course, there are many different kinds of nuts. Each type tastes different and may contain a variety of nutrients. As long as you’re not coating nuts with sugar and salt, any type can be healthy.

    Take a look at your favorite nut’s nutrition facts and go from there. For instance, macadamia nuts are one of the highest in calories and fat per ounce. But take those calories into account, and eat them instead of chips or cookies.

    Replace unhealthy, processed foods with nuts. You’ll get more nutrients and might even feel more full.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Nuts & Allergies

    HEALTHY EATING

    Image of hands holding sign that says "Nut Free".

    Food allergies affect millions of people. With a food allergy, the immune system reacts to the food like it’s an invader. It may cause swelling, trouble breathing, hives and itching.

    Nut allergy dangers

    Nut allergies can be life-threatening.

    A person who is allergic to nuts could have a reaction from being near someone eating nuts. Even a tiny crumb of nuts left on a table could be life-threatening. This is why many schools do not allow nuts in classrooms or lunchrooms.

    If you or your family member has a nut allergy, you can still enjoy some nut alternatives. They can be just as delicious – and nutritious – as nuts.

    Nut alternatives

    Nuts contain plant-based protein, healthy fats and some vitamins and minerals. If you can’t eat nuts, don’t worry. There are other foods with these benefits!

    *Legumes:Soybeans, peas, lentils and chickpeas are legumes. They can be roasted as a snack or in salads. Some people are allergic to some types of legumes, however. Be sure to ask about legume allergies before using them for passing dishes or at school.

    *Seeds:There are so many kinds to choose from, like sunflower, pumpkin, chia, flax and hemp. They go well with salads, in smoothies or as a snack.

    *Avocadoes:Although not a significant source of protein, avocadoes are rich in healthy fats, B vitamins, potassium and magnesium. Avocadoes can go on many foods, from toast to salads to  stir-frys.

    Nut-Free butter Options

    Many nut-free butters make a great sandwich or spread for fruit. They taste a lot like peanut butter but without the peanuts.

    Today’s nut-free butters may contain soybeans, sunflower seeds, chickpeas or peas. These can all be healthy alternatives to nuts. Most contain some healthy fats and protein. Check the label for added salt or sugar.

    The Bottom Line

    Nuts are a healthy choice – and there are allergy-free options available. If you have an allergy to nuts, read all food labels. Look at allergen information and ingredients to stay safe.

    © American Institute for Preventive Medicine

  • Recipe: Green Smoothie

    HEALTHY EATING

    Two glasses of spinach smoothie.

    Ingredients

    *  1 cup kale or spinach

    *  1 banana, medium

    *  1 cup low-fat milk  (or optional coconut milk or almond milk)

    *  1 cup plain yogurt

    *  1 apple, medium  (cored and sliced)

    *  1 cup frozen fruit (all one fruit or a combination of mixed frozen fruits)

    *  1 tablespoon flax seeds (optional)

    *  1 tablespoon chia seeds (optional)

    Directions

    1.  In a blender, blend the kale or spinach and the liquid of your choice.

    2.  Add in the rest of the ingredients, blending after each item.

    3.  Serve and enjoy, cold.

    4.  Reserve the leftover smoothie in the refrigerator to drink later in the day or the next day.

    Nutrition information: 299 calories, 4g total fat, 2g saturated fat, 156 mg sodium, 56 g carbohydrates, 7g fiber, 13 g protein

    © American Institute for Preventive Medicine

  • The Skinny On Processed Foods

    HEALTHY EATING

    Turkey deli on cutting board.

    White bread, packaged cookies and turkey bacon. What do these foods have in common? They are all processed foods. Processed food is the opposite of “whole food,” or food in its natural state.

    What does “processed foods” mean?

    It means the food has been changed from its natural state. White bread, for instance, may contain wheat flour that has been bleached and stripped of some of its nutrients. Packaged cookies may have bleached and stripped flour in addition to added sweeteners, artificial colors, preservatives and flavors. Turkey bacon is cured, processed and packaged.

    Not all processed  foods are bad

    There is a difference between foods that are minimally processed and “junk foods.” Frozen vegetables, for instance, may be considered “minimally processed.” They are not quite the same as picking the vegetables right from a garden. But if they don’t have added sugar or salt, frozen vegetables are a very healthy option.

    In addition, some foods that are considered “processed” can help people eat better. Canned fruit (without added sugar) or bagged salads are a convenient option for many people. They eliminate the extra work of gathering the food, washing it and cutting it.

    Sugar & salt overload

    Many processed “junk” foods contain too much added sugar or salt. Also, they may have little to no fiber or vitamins.

    Processed foods, including crackers and packaged snacks, are a major reason that people get too much sodium in their diets. Too much sodium raises the risk of high blood pressure and heart disease.

    Many processed foods also contain added sugars. The American Heart Association says we should limit added sugars to 6 teaspoons a day for women and 9 teaspoons for men. One 12-ounce soda exceeds that amount. Too much added sugar increases risk for type 2 diabetes and heart disease.

    Processed = weight gain?

    A recent study by the National Institutes of Health suggests that processed foods can cause weight gain. Participants who were given processed foods ate about 500 calories more per day than people who ate unprocessed foods. They also gained weight, while the people who ate unprocessed foods lost weight. You don’t have to cut all processed foods out of your diet. But cutting back on them – and eating more whole foods – will help you work toward a healthier weight.

    Sources: Academy of Nutrition and Dietetics, American Academy of Family Physicians, American Heart Association, National Institutes of Health

    © American Institute for Preventive Medicine

  • Shopping Around For Contact Lenses

    FINANCIAL HEALTH

    Contact case holder.

    Many people wear contact lenses. But you don’t have to buy your contacts from your eye care provider. You can choose to get your contacts prescription from your provider and then shop around for lenses.

    Get an eye exam

    Before you go shopping for lenses, make sure your eyes are healthy. See your eye care provider regularly. Your provider might be an optometrist or ophthalmologist, depending on your needs.

    During your visit, your provider will check your eyes and determine your contact lens prescription.

    Getting your prescription

    Your eye care prescriber can give you your prescription after your exam. Your provider cannot charge you for your prescription. You may have to pay for the eye exam and contact lens fitting.

    What should my prescription include?

    Your contact lens prescription must include:

    *  Your name

    *  Date of your eye exam

    *  Date of prescription

    *  Doctor’s name, mailing address, phone number and fax number

    *  Power, material, and/or manufacturer of the prescribed lens

    *  Base curve of the lens

    *  Diameter of the lens, when needed

    Source: Federal Trade Commission

    © American Institute for Preventive Medicine

  • Make Thrifty Count

    Financial Health

    Money sign standing on top of coins.

    Building personal wealth starts with making wise financial decisions. Be strategic about where you save money, so it is sustainable. Make it fun and economical, such as cooking a gourmet meal at home with your family and then turning off the lights to have a “candlelit” dinner. Or, get an annual state or national park pass and plan outdoor weekend adventures with your family, saving money while also making memories!

    Be More Earth-Friendly

    Many products we use regularly consume more energy than is needed. Choose energy-efficient products, such as ENERGY STAR certified LED light bulbs, which use up to 90% less energy than standard bulbs and last 15 times longer.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Hepatitis: Causes & Types

    MEDICAL NEWS

    Middle age man smiling.

    Hepatitis is a condition that affects the liver. If a person has hepatitis, their liver may be inflamed or damaged.

    What causes hepatitis?

    Many different things can cause hepatitis. They include:

    *  A virus

    *  Contaminated objects like needles or medical equipment

    *  Heavy alcohol use

    *  Certain medications

    *  Some medical conditions

    Different types of hepatitis

    Hepatitis A:

    *  Is spread through contaminated food, drinks or objects.

    *  Can make you sick for weeks or months, but most people recover.

    *  Can be prevented with a vaccine.

    Hepatitis B:

    *  Is spread through blood, semen or other body fluids.

    *  Can spread through sex, sharing personal items or sharing needles.

    *  Can cause long-term liver problems like liver failure and cancer.

    *  Can be prevented with a vaccine.

    Hepatitis C:

    *  Is spread through blood.

    *  Can spread when people share needles or other equipment.

    *  Causes long-term infection in about half of all cases.

    *  Can cause cirrhosis (scarring) of the liver.

    *  More than 90 percent of people can be cured with proper medical treatment – new treatment has very few side effects.

    Ask your doctor about hepatitis

    Many people may have hepatitis and don’t know it. You may not have any symptoms at first. That’s why it’s important to talk to your doctor. They can find out if you need a vaccine or if you should get tested for hepatitis. Proper medical care can help prevent, treat or cure this disease.

    © American Institute for Preventive Medicine

  • Stop The Spread Of Respiratory Infections

    MEDICAL NEWS

    Women sitting with a portable oxygen mask.

    The winter months are a peak time for the spread of infectious respiratory diseases. Cold weather often keeps people indoors, where it is easier for infections to spread.

    Infectious respiratory diseases include the common cold, as well as other respiratory illnesses that can be more serious. Some people may be at increased risk of severe side effects from respiratory disease, including the elderly, children, and the immunocompromised.

    Preventing the spread of respiratory disease helps keep everyone in your family and community safe. A few simple precautions can make all the difference. Once you know how these diseases are spread, you can take steps to contain them and make this winter a healthy one.

    Airborne transmission

    The most common way infectious respiratory diseases spread is by small aerosols that become airborne when an ill person coughs, laughs, talks, or sneezes. These tiny aerosols can hang in the air for hours and easily travel to the lungs when inhaled.

    Surface transmission

    Contact with a surface that is contaminated with droplets from an infected person is another route of transmission. If you touch something that has saliva or mucus on it and then later touch your mouth or face, you can become infected with the virus.

    Close contact transmission

    Being in close contact with someone infected with a virus can result in exposure to large virus-laden respiratory droplets. In contrast to the tiny aerosols that can hang in the air for an extended period, larger droplets fall quickly and most likely to spread when people are less than 3 feet apart.

    Types of infectious respiratory viruses

    *  Chickenpox

    *  Coronavirus infections (including SARS-CoV and MERS-CoV)

    *  Diphtheria

    *  Influenza (flu)

    *  Legionnaires’ disease

    *  Measles

    *  Middle East Respiratory Syndrome (MERS)

    *  Mumps

    *  Pneumonia

    *  Pneumococcal meningitis

    *  Rubella (German measles)

    *  Severe Acute Respiratory Syndrome (SARS)

    *  Tuberculosis

    *  Whooping cough

    Prevent the spread

    *  Minimize close contact with ill people.

    *  Wash your hands regularly with soap and water.

    *  Don’t share personal items such as food and utensils.

    *  Ask your doctor which vaccines are recommended for you, including the flu and COVID vaccines.

    *  Cover coughs and sneezes with your elbow and tissues (not your hands!).

    *  Stay home if you are ill.

    © American Institute for Preventive Medicine

  • When Blood Pressure Is Low

    MEDICAL NEWS

    Man taking his blood pressure at home.

    High blood pressure gets a lot of attention. But low blood pressure can cause health problems as well.

    If blood pressure is too low, your organs will not receive enough blood. This can quickly become dangerous. While a one-time low blood pressure reading is not usually concerning, a doctor should address chronic low blood pressure that occurs with other symptoms.

    Symptoms

    The normal range for blood pressure is between 90/60 mm/Hg to 120/80 mm/Hg. However, some people naturally have lower blood pressure than others. Low blood pressure is a problem when accompanied by any of these symptoms:

    *  Feeling dizzy or lightheaded

    *  Nausea or vomiting

    *  Blurry vision

    *  Confusion

    *  Fainting

    *  Fatigue

    *  Weakness

    *  Clammy, pale skin

    *  Rapid, shallow breathing

    *  Sleepiness

    *  Depression

    Causes

    Low blood pressure can be a sign of a problem that needs to be addressed right away. Causes may include:

    *  Severe allergic reaction

    *  Sudden loss of blood volume due to dehydration, injury, or internal bleeding

    *  Septic shock caused by infection impacts the blood vessels causing blood pressure to drop

    *  Heart problems such as heart attack or changes in heart rhythm, which may prevent the heart from pumping blood efficiently

    *  Certain medications or substances can lower blood pressure

    *  Orthostatic hypotension which is temporary and happens when you change position quickly

    *  Endocrine or hormone imbalances

    Treatment

    If you have low blood pressure, your doctor is your best resource for treatment. Depending on the specific cause, treatment may include:

    *  Changing or switching medications if recommended by your doctor

    *  Drinking more fluids to stay well hydrated

    *  Moving slowly when going from sitting to standing

    *  Wearing compression socks to prevent blood from pooling in the legs

    *  Medicines to increase heart strength and improve blood pressure

    *  Avoiding alcohol

    *  In severe cases, receiving blood through an IV

    © American Institute for Preventive Medicine