HealthyLife Articles

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How To Take Painkillers Safely

Medication

Millions of Americans suffer from some form of chronic or severe pain. Many will seek relief with painkilling drugs or analgesics. Painkillers treat the symptom of pain rather than the root cause.

Simple analgesics. This type of painkiller, such as aspirin or acetaminophen, provides relief from pain at the site of the injury or inflammation. (Aspirin decreases inflammation in addition to its analgesic effect.) These are not habit forming and they maintain effectiveness even after repeated use.

Narcotic analgesics. Analgesics such as codeine or morphine provide relief by acting on the central nervous system, rather than by decreasing inflammation. The cause of the pain does not disappear, but it is easier to endure. These drugs also cause sedation. As the body builds up a tolerance to the narcotic, dosages may need to be increased. When discontinued, withdrawal symptoms can occur.

To minimize unwanted effects of painkillers:

* Take painkillers with a full glass of milk or water. It will speed entry into the digestive system and minimize stomach upset.

* Remember that all drugs have side effects. Find out early what to expect by asking the pharmacist for the drug package insert or asking your physician.

* Take only the weakest form and the smallest dosage that will provide relief.

* Don’t wait until the pain is too severe to begin your medication. Delay makes it more difficult for the painkiller to be effective, and you may need a stronger dose.

* If pain keeps you from sleeping, never take a sleeping pill along with painkillers. Use analgesics only for the pain itself.

* If you are a cigarette smoker, painkillers may be metabolized at a different rate so tell your doctor if you smoke.

* Before considering switching painkillers because of side effects, ask your doctor if he or she can reduce your dosage.

* If you are taking a narcotic type of painkiller, check with your physician about alternating it with aspirin or an acetaminophen analgesic. This will help reduce the possibility of developing a tolerance.

* Don’t think of painkillers as your only weapon against pain. There are other techniques, such as relaxation training or cold compresses that your physician can help you with.

© American Institute for Preventive Medicine

January 23, 2026
Can You Lower Triglycerides Naturally?

SELF-CARE CORNER

Triglycerides are a type of lipid, or fat, in your blood. Everyone has some triglycerides. But high triglycerides, when combined with high “bad” cholesterol and low “good” cholesterol, could be bad for heart health.

How do I know my triglyceride levels?

High triglycerides have no signs or symptoms. The only way to know whether you have high triglycerides is through a blood test.

Ask your doctor how often you should get this test. Most adults need a cholesterol or “lipid” test at least every four to six years. But if you have a family history of heart disease or other risk factors, your doctor may recommend the test more often.

If your cholesterol tests shows that triglyceride levels are high, you may be able to bring them down by making some lifestyle changes.

Heart healthy changes are key

Talk to your doctor about your triglyceride levels. Your doctor may recommend making certain diet and exercise changes to improve your heart health. If you have diabetes, ask your doctor how you can keep blood sugar levels under good control.

Exercise and weight loss

Exercise is great for overall health, and it can lower your triglycerides. Try to walk or do another exercise you enjoy for 30 minutes, five days a week.

Even a small amount of weight loss can improve triglyceride levels. Losing just 5 percent of your weight can boost your health and lower heart disease risk. Ask your doctor or nutritionist for tips on how to lose excess weight.

Limit or Avoid Alcohol

Your doctor may also recommend you limit or avoid alcohol to lower your triglyceride levels.

Prescription Medicine

In addition to making lifestyle changes, prescription medicines may also be recommended to bring triglycerides down.

Sources: Centers for Disease Control and Prevention, National Lipid Association

© American Institute for Preventive Medicine

January 23, 2026
How To Build Strong, Healthy Nails

SELF-CARE CORNER

Taking proper care of your nails is more than a matter of looks. Clear, strong nails are a marker of good physical health. They reflect everything from your level of stress to the quality of your diet.

It may seem like a simple thing, but caring for your nails is an essential part of a comprehensive self-care routine. Healthy nails don’t happen by chance. Here is what you need to know to keep your nails in excellent condition.

Keep nails trimmed and shaped

Don’t wait for nails to break or become jagged before giving them a good trim. Fingernails, in particular, need frequent grooming to maintain a healthy shape.

For best health, cut nails straight across. Then, use an emery board to give them a rounded shape at the tips. This will prevent breakage and minimize the risk of ingrown nails.

The nails on your fingers grow three times faster than the nails on your toes. Plan to trim and shape them more often than your toenails.

Care for your cuticles

The cuticle seals the skin of your finger around the nail. Never trim or move the cuticles as this disrupts the seal and increases your risk of a nail infection. If you go for a manicure, let the technician know to leave the cuticles alone.

Cuticles benefit from extra moisture, especially in the winter months. You can use a special cuticle moisturizer. Or, even simple hand lotion massaged into the nail area will improve cuticle health.

Limit manicures and pedicures

Harsh nail products and regular use of polish weaken your nails. Wearing artificial nails can make your nails thin and brittle, as well as increase the risk of infection.

Enjoy manicures and pedicures on occasion, but make sure to give your nails a break in between. Letting your nails enjoy time without polish or products will keep them healthy and less prone to breakage.

If you really love artificial nails, save them for special occasions and opt for a simple french manicure whenever possible.

Don’t forget your toenails

Because toenails do not grow as fast, they often don’t get as much care and attention. But don’t fall into the habit of ignoring them.

Inspect toenails regularly and watch for sharp edges or ingrown nails. Also, keep a close eye out for changes in nail color which could signal a nail problem or even an infection.

Wear comfortable shoes that don’t pinch the toes and use flip-flops at public showers or pools. These steps will keep the toenails clean and healthy.

© American Institute for Preventive Medicine

January 23, 2026
Take A Shot At Allergies

SELF-CARE CORNER

Chronic congestion? Watery, itchy eyes? Sneezing and coughing? These may be symptoms of an allergy.

If your doctor diagnoses you with an allergy, they may recommend allergy shots. For the right person, an allergy shot regimen may bring much-needed relief from frustrating and ongoing symptoms.

The cause of allergies

An allergy occurs when the immune system attacks an allergen. This creates mucous and the classic allergy symptoms. Allergens are substances that are usually not harmful, but the immune system over-reacts to them, causing an allergy. Common allergens include:

* Mold

* Pollen

* Dander

* Dust mites

* Grass

* Ragweed

* Animal dander

How allergy shots work

Each allergy shot contains a small amount of an allergen. When the immune system senses the allergen, it responds by producing an antibody. Antibodies neutralize and block the allergen from causing symptoms.

In general, the goal of an allergy shot regimen is to reduce the body’s reactivity to the allergen. By introducing a small dose at a time, the immune system learns to identify and quickly neutralize the allergen. Over time, your immune system becomes more efficient and reduces allergy symptoms.

Benefits of allergy shots

Many different medications are available to treat allergies. However, for some people, those do not bring relief. Their doctor may recommend allergy shots as a safe and effective treatment to help them feel better. Shots may:

* Reduce allergy symptoms

* Reduce asthma symptoms for some people

* Reduce the risk of future allergies

* Reduce the need for other allergy medications

Drawbacks

Allergy shots are not for everyone. Your doctor is your best resource to determine the right treatment for your allergies. Drawbacks of allergy shots include:

* Possible redness or swelling at the injection site

* Potential for a severe reaction

* Requires frequent visits to your doctor

* Not appropriate for people with certain medical conditions

* Not used for food allergies

© American Institute for Preventive Medicine

January 23, 2026
Be Strong At Any Age

BE FIT

When you think of exercise, do you think of going for a run or taking an aerobics class? Those are great cardio workouts. But there is more to fitness than just cardio.

Strong is healthy

Strength training or lifting weights is a big part of being healthy and fit. Many people don’t do strength training because they don’t want to “bulk up.” Older adults might skip it because they think it’s only for younger people who are more muscular.

You won’t get big bodybuilder muscles from doing strength training. That is, unless you train hard with that goal in mind. And many older adults can safely do strength training and find that they love how it makes them feel.

If you do regular strength exercises, you will get a stronger body and better quality of life at any age. No bodybuilder is needed!

Research shows that strength training can lower the risk of heart disease and other health conditions. It also helps you stay independent as you get older. Older adults who do strength training may find that everyday tasks are much easier. This can include things like getting out of a chair or climbing stairs.

Strong is good for the mind

The benefits of a strong body don’t stop at the muscles. Research also shows that strength training may reduce the effects of post traumatic stress disorder (PTSD). It can also help boost self-esteem.

You can start today

If you don’t have equipment, like weights, you can use things around the house, like soup cans. You can also use your own body weight. Think push-ups, planks and other similar exercises. They use your body weight and gravity to build muscles.

A good way to start is with an exercise video or online class. You don’t have to go to a gym. But before you start, talk to your doctor. Ask if a new exercise program is safe for you. Talk about things you should or should not do to stay safe and help avoid injury.

Give strength training a chance. You may find that it makes you feel better than you thought possible! A diet with adequate protein can help build muscle at any age and even promote healing. Talk to your doctor if you plan to make major diet changes.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Exercise Safely In The Heat 2

BE FIT

In the summertime, it’s important to plan ahead. Be aware of the steps that will keep you safe when exercising in the heat.

Choose your timing

Exercising in the middle of the day exposes you to the worst of the heat and sun. This increases your risk of overheating. Early morning or evening are the best times to exercise in the heat.

Dress for the weather

Light colors and loose-fitting clothing allows your sweat to evaporate and releases heat from your body. A vented hat with a full, wide brim is also recommended.

Hydrate well

Make sure you are well hydrated in advance of exercising in the heat. While exercising, take frequent sips of water or a sports drink. Once you finish, replenish with more water.

Go slow

If you are used to exercising indoors or new to exercise in general, go slow at first. Keep your exercise sessions short and low-intensity in the beginning. You may be able to build up gradually as your body adapts.

© American Institute for Preventive Medicine

January 23, 2026
See Your Fitness Progress

BE FIT

When you’re trying to get fit, it can be hard to stay motivated. Look for ways that you’re making progress. This can help you keep going!

Progress isn’t just about weight. You are making progress if:

* You have more energy. Do you feel less tired than you used to? Are you getting more done?

* Your daily tasks are easier. Maybe carrying the groceries isn’t as tough as it used to be. Or going upstairs doesn’t leave you out of breath.

* You’re getting better sleep. Exercise can help you sleep better, leaving you feeling refreshed and energized in the morning.

Keep it up! The longer you exercise, the better you’ll feel!

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
3 Ways To Tone Your Stomach

Fitness

Speaking of ways to gauge fitness, medical experts say that carrying as little as 5 to 10 pounds of excess fat around the torso may be related to health risk factors like elevated cholesterol, blood pressure, and blood sugar levels. So a potbelly may be an obvious sign that you’re out of shape, outside and in. The following exercises, when combined with a weight-control diet and calorie-burning exercise, can help you tone your abdominal muscles. Select the exercise that’s right for you. (Anyone with lower back problems shouldn’t do the intermediate and advanced exercises.)

Head and shoulder curls (beginning exercise): Lie on your back with your legs bent. Touch your fingertips together behind your head at the base of your skull. Keeping your lower back pressed against the floor and using your abdominal muscles, raise your head and shoulders off the floor at a 30-degree angle. Important: Keep your spine, neck, and head in a straight line, and don’t jerk up and forward. Breathe in as you raise your torso. Hold this position for a count of five, then exhale as you return to the starting position. Repeat this 10 to 15 times.

Sit-ups with arms crossed (intermediate exercise): Lie on your back with your knees bent and your arms crossed over your chest, each hand grasping the opposite shoulder. Curl up to a sitting position, then down to the starting position. Repeat 10 to 15 times.

Sit-ups with fingers laced behind your neck (advanced exercise): Lie on your back with your knees bent and your feet placed one foot apart. Clasp your hands together behind your neck, with your fingers interlaced. Curl up to a sitting position and touch your right elbow to your left knee. (Be careful not to pull your head up with your hands, to avoid strain or injury.) Return to the starting position. Curl up to a sitting position and touch your left elbow to your right knee. Then return to the starting position. Repeat 15 to 25 times.

© American Institute for Preventive Medicine

January 23, 2026
Figure Out Your Target Heart Rate

Fitness

Exercise physiologists have come up with a formula called the target heart rate to help you determine how fast your heart should beat in order to maximize health benefits without overexerting yourself. The basic idea is to exercise about 60 to 80 percent of your maximum capability for at least 20 or 30 minutes three or four times a week. This safety zone is called the target heart rate zone. (It may be dangerous to run your heart at its maximum attainable rate for a prolonged period.)

Here’s a simple way to determine your target heart rate.

1. Before you start to exercise, take your pulse. Place your first two fingers (not your thumb) over the arteries of the opposite wrist, over the area where your skin creases when you flex your wrist and in line with your thumb.

2. Count the number of beats you feel for 10 seconds and multiply by six. (This number represents your resting heart rate.)

3. Take your pulse after warming up, midway through your workout, immediately after stopping exercise, and again after cooling down.

Using the table below, determine whether or not you’re within your target heart rate zone, based on your age. If your fastest pulse falls below the range for your age, you might need to exert yourself more while exercising. However, the exercise should never seem more than “somewhat hard.” If your pulse exceeds this range, slow down and exercise less intensely.

Note: If your peak pulse rate falls below your target heart rate and your legs feel weak, work on developing endurance-by walking more, perhaps-while you try to increase your heart rate. This can help reduce the risk of musculoskeletal injuries like tendinitis or muscle strain in novice exercisers.

© American Institute for Preventive Medicine

January 23, 2026
Rate Your Aerobics Class

Fitness

Use this handy ten-point checklist to figure out whether an aerobics class is right for you. (You may have to take a class or two on a trial basis to answer all the questions.)

1. Is the instructor well-qualified? (He or she should be certified by the American College of Sports Medicine or by a national aerobics association.)

2. Is the floor firm yet resilient? (It should be made of either wood, with an airspace or a spring cushion underneath, or polyvinylchloride / urethane. Avoid mats. They can throw you off balance.)

3. Is the room air-conditioned?

4. Is there enough space for each participant to move freely, without crowding?

5. Does the routine include a warm-up and cool-down period?

6. Does the aerobic portion of the class last at least 20 minutes? (Your heart rate should reach but not exceed your target heart rate.)

7. Are you told how to check your pulse before, during, and after the aerobic portion of the class?

8. Does the routine allow participants to adjust the pace to their individual ability? (You should be able to step up the pace or ease off if you need to.)

9. Does the instructor introduce new routines or music from time to time?

10. Do you feel relaxed or invigorated after class? If you feel sore and exhausted, something’s wrong.

“Yes” answers mean you’ve probably found a class that will suit your needs.

© American Institute for Preventive Medicine

January 23, 2026