HealthyLife Articles

Category: Uncategorized

  • Say Goodbye To Winter Rash

    SELF-CARE CORNER

    Female using face cream on cheeks.

    Winter weather can create havoc for your skin. Cold air, low humidity, and the use of central heating all contribute to skin becoming dry, red, and itchy. A winter rash is a common skin condition that develops in the cool months.

    In addition, cool temperatures and dry air create a condition ripe for flair-ups for people who have skin conditions. This includes eczema or psoriasis.

    If you are prone to winter rashes, there are simple steps you can take to protect your skin and keep you comfortable all winter long.

    Keep your skin moisturized

    A thick, cream-based moisturizer is often a good choice in the winter. Because winter rashes are usually caused by dryness of the skin, find a lotion or cream that keeps your skin soft and smooth.

    Moisturize right after you bathe while your skin is still damp. For patches of skin that are dry, red, or itchy, you can apply lotion as often as needed.

    Avoid hot showers or baths

    Soaking in a steaming hot bath or shower might sound nice, but all that hot water can dry out your skin. When you bathe or shower, keep the water warm and limit your time to five or ten minutes.

    For some people, bathing every other day can aid in keeping the skin moisturized by allowing the skin’s natural oils to accumulate.

    Use a humidifier

    In cooler months, the air is cold and it also contains less water. If your home heating system does not have built-in humidity control, you may choose to purchase a humidifier to add moisture to the air.

    Ideal indoor air humidity should be between 30-50%. If you are using a humidifier, aim to stay in that range to prevent dryness.

    When to seek treatment for a rash

    Call your doctor if you have any of these symptoms:

    *  You develop open cuts or sores

    *  Your dry skin keeps you from sleeping

    *  You have itching without a visible rash

    *  Your self-care efforts do not relieve your dry skin

    © American Institute for Preventive Medicine

  • Exercise Safely In The Heat

    BE FIT

    Man sitting on bench beside his bike.

    Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

    But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

    What is heat illness?

    Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

    Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

    Time to chill out

    Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

    If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

    People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

    When the heat is an emergency

    Heat exhaustion may cause:

    *  Heavy sweating

    *  Cold or clammy skin

    *  Feeling weak

    *  Weak but fast pulse

    *  Feeling sick

    *  Headache

    *  Fainting

    *  Dizziness

    If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

    Heat stroke is the most severe kind of heat illness.

    It may cause:

    *  Temperature over 103ºF

    *  Skin that is clammy, hot or red, and even dry to the touch.

    *  Fast and strong pulse

    *  Headache or confusion

    *  Dizziness and/or fainting

    *  Feeling sick

    If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

    Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Lift Weights The Safe Way

    BE FIT

    Grandfather and grandson exercising by lifting weights.

    Lifting weights is great exercise. But if you don’t do it properly, you can get hurt. Here’s how you can get started, get stronger and avoid injuries.

    Learn good technique

    Have an instructor show you how to lift. You can use books, videos or virtual instruction if you can’t see a trainer in person.

    Keep your back straight when lifting, and wear shoes with good grip to avoid slipping. Stop the exercise if it hurts and wait a few days before trying it again.

    Set doable goals

    Don’t work the same muscles more than three times per week. Let muscles rest for 24 hours before working them again. Don’t try to do too much, too quickly. You’ll likely feel soreness for a day or two after lifting, and that’s normal.

    Warm up and cool down

    Warm up your muscles with active stretching, light jogging/walking or leg squats before you lift. When you’re done lifting, cool down and  stretch again.

    Stretching should not hurt. Hold the stretch steady – don’t bounce.

    When to see your doctor

    If you have ongoing pain or you think you hurt yourself while lifting, talk to your doctor.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Exercise For Free

    BE FIT

    Group of older friends walking through the park.

    Staying fit shouldn’t cost a fortune. While trying each new fitness fad is tempting, not everyone has the money to invest in gym memberships or fancy equipment.

    And the good news is, you don’t need to! There are endless options for healthy movement that don’t cost a thing.

    Join a walking club

    Find an existing group that walks in your area, or gather friends to start a club of your own. It won’t cost anything. As a bonus, you get quality time to invest in meaningful relationships, all while moving.

    Find free yoga

    Many yoga studios that train new teachers offer free community classes as a chance for their trainees to practice teaching. Not only do you get to do yoga for free, but you also get to support the teachers as they learn.

    Outdoor games

    When the weather is nice, get your friends and family together for frisbee, badminton, bocce, and any other yard game you can think of. Don’t sit on the sidelines; get in there and play! It’s quality time combined with quality movement.

    Online videos

    A quick search online will reveal a wealth of free exercise videos you can try. If you don’t have any equipment, no problem; just search for “free no-equipment exercise videos,” and you’ll find lots of options. All you need is a bit of space and yourself.

    Check local library & parks

    Many non-profit organizations offer occasional free fitness classes to get the community involved and active. You may need to sign up in advance to get a spot. Find information before you go so you arrive prepared.

    Check nearby athletic stores

    Running stores, athletic clothing stores, and sporting goods stores often have free fitness classes or exercise meet-ups. It’s a great way to connect with people in your area who share common fitness goals.

    © American Institute for Preventive Medicine

  • Do Your Chores

    Fitness

    Image of father and daugher cleaning.

    Burn calories while you clean.

    Who needs a gym when you can burn calories by doing household chores. The faster you move and the more you bend, stretch, and reach, the more your body will benefit. For example, a 150-lb person burns about 130 calories during a 30-minute 3.5 mph walk around the block or about 150 calories by washing the car. Not bad, especially for people who seem to think they have no time to exercise. Are you ready to get out the cleaning supplies?

    Bend and dust and turn and wipe and . . .

    Everything from washing windows to grocery shopping burns calories. The following numbers apply to a 150-lb person doing 30 minutes of activity. If you weigh less, you’ll burn slightly fewer calories. If you weigh more, you will burn slightly more calories. And the more muscle you put into it, the more calories you’ll burn.

    *  Climbing stairs – 306

    *  Rearranging furniture – 225

    *  Shoveling snow – 214

    *  Doing laundry – 210

    *  Walking the dog – 147

    *  Raking leaves – 144

    *  Mopping the floor – 140

    *  Vacuuming – 119

    *  Weeding – 115

    *  Washing dishes – 75

    *  Ironing – 70

    *  Surfing the Internet – 60

    Other calorie – burning tips

    *  Take the stairs instead of the elevator – 306

    *  Park the car farther from your destination and walk – 227

    *  Carry your grocery bags to the car – 190

    Action Step

    If you want to burn even more calories, move as much as you can throughout the day. Stand up and do side steps while you are on the phone. Squat while you are waiting for the washing machine to finish its spin cycle.

    Page image from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • If You’re Sick, Rest

    Fitness

    Image of person blowing nose with a tissue.

    Some exercise enthusiasts find it difficult to suspend their fitness activities even when they’re sick with a cold, flu, sore throat, or fever. Give your body a break. The risks of exercising at this time outweigh the benefits.

    A fever is a stress to the body. Some studies have shown that adding to that stress by exercising may prolong the illness. So let your body recover and repair itself before resuming exercise.

    If you have a cold but not a temperature, you should still avoid exercise. Exercise increases blood circulation and by doing so, may spread the virus or bacteria responsible for your misery to areas it wouldn’t ordinarily reach. Also, your lungs may not be working efficiently when you have a cold, so your exercise capacity drops.

    A day or two of rest will do you more good than sticking to your workout schedule.

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

    © American Institute for Preventive Medicine

  • Walk For Well-Being

    Fitness

    Mother and daughter walking.

    You already know that walking and other physical activities help prevent and manage arthritis, diabetes, heart disease, and high blood pressure. Get these benefits from walking, too:

    *  Relieve tension and stress.

    *  Get more energy.

    *  Improve balance and lower the risk for falling.

    *  Get better sleep.

    *  Boost you overall mood.

    Walking briskly at 3 miles per hour is a great way for adults to get 150 minutes of moderate-intensity physical activity a week (30 minutes a day). Children need 60 minutes of physical activity a day.

    *  Plan walking into your daily / weekly schedules. Split 30 minutes into two 15-minute or three 10-minute sessions.

    *  Wear a good pair of walking shoes that fit well and absorb shock. Look straight ahead when you walk.

    *  Don’t make the excuse that you have no time to exercise.

    *  Don’t text while you are walking. Don’t listen to music if it hinders hearing sounds around you.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Can Food Prevent Cancer?

    HEALTHY EATING

    A variety of baskets filled with fruits and vegetables.

    Studies have shown that eating healthy foods, especially plants, can help prevent certain health problems. It can help you avoid type 2 diabetes, heart disease and stroke. Some research also shows that a healthy diet can help prevent cancer.

    There is no single food or diet that will always prevent cancer. Many times, cancer is caused by things we cannot control. But there is promising research that says a healthy diet can lower your risk of some cancers. Here is what researchers have found.

    Fruits and vegetables

    We already know fruits and vegetables are good for you. They are full of vitamins, fiber and other nutrients. Eating lots of fruits and vegetables may lower the chances of getting lung, colorectal, oral, esophagus, stomach and colon cancer. The Mediterranean Diet, which includes lots of fruits and vegetables, is one diet plan that seems to have anti-cancer ability.

    In addition to fruits and vegetables, people should get enough calcium and vitamin D. These nutrients may play a role in lowering the risk of getting colorectal cancer.

    Phytochemicals – a health booster

    Phytochemicals are special chemicals found in plants. Some studies suggest that they can lower your cancer risk. Phytochemicals may:

    *  Boost your immune system

    *  Help block cancer-causing substances called carcinogens

    *  Lower inflammation that can lead to cancer

    *  Help your DNA repair itself

    *  Slow down the growth of cancer cells

    *  Get rid of damaged cells in the body

    Phytochemicals are found in fruits, vegetables, legumes and whole grains. Foods that have bright colors or strong flavors tend to have the most phytochemicals.

    What not to eat

    Some foods may increase the risk of some cancers. Avoid or limit:

    *  Heavily processed meats like ham, bacon, sausage and salami

    *  Alcohol, which may increase the risk of mouth, throat, esophagus, breast, colorectal and liver cancer

    *  Foods that cause indigestion and heartburn. Long-term heartburn can increase the risk of esophagael cancers

    Most experts agree that nutritional supplements have not been shown to fight cancer. Stick to eating healthy foods for more cancer-fighting power.

    Your doctor is your partner in helping to prevent cancer and other health problems. Be sure to discuss your cancer risk and the best diet for you.

    Sources: American Academy of Family Physicians, American Institute for Cancer Research, National Institute of Diabetes and Digestive and Kidney Diseases

    © American Institute for Preventive Medicine

  • Eat Soup To Satisfy

    HEALTHY EATING

    A bowl of soup.

    Healthy foods like vegetables and fruits have lots of nutrients and fewer calories. Eating a diet with plenty of vegetables and fruit can help you lose weight.

    Soup is a comforting way to enjoy vegetables (and sometimes fruit) of the season. It’s warm, easy to eat and may help you fill up. In fact, some evidence suggests that eating soup before a meal can help you eat less.

    You’ll need to make sure your soup is lower in calories if you want to lose weight. It helps to use lots of vegetables and some fruits, and avoid high-calorie ingredients like cream and sugar.

    © American Institute for Preventive Medicine