HealthyLife Articles

Category: Uncategorized

Cam Safe Use

Alternative Medicine

How can you tell if a complementary product or service is one you should use? Follow these tips:

* Use credible sources for information:

– The National Center for Complementary and Integrative Health (NCCIH) athttps://nccih.nih.gov. At this Web site, search for, “How Safe Is This Product or Practice?”

– PDR for Herbal Medicines. Look for this book at your local library or bookstore.

– The Food and Drug Administration (FDA). Dietary supplements do not need approval before they are sold. Get more information on dietary supplement safety atwww.fda.gov/food/dietarysupplements.

– Your doctor, health care provider, or pharmacist. Find out if an herbal product, mega dose of a vitamin, etc. could be harmful with other medicines you take or conditions you have. Ask for a referral or list of practitioners who are trained and certified in the product or practice you want to explore.

– Local and state medical boards, other health regulatory agencies or boards, and consumer affairs departments. Seek information on a provider’s credentials and about reported problems with products and services.

* Avoid products and services that claim to have “secret formulas” or “miraculous breakthroughs.” Just because a product is labeled “natural,” doesn’t mean it’s safe.

* Females who are planning to get pregnant, are pregnant, or who breast-feed should take vitamin supplements as advised. They should not use herbal products unless directed by a doctor. For a list of safe and unsafe herbs during pregnancy, search for, “Herbs and Pregnancy” atwww.americanpregnancy.org.

* Give nutritional supplements to children as advised by their doctors.

* Follow the directions on the product label. Report unwanted side effects to your doctor or health care provider.

Consider costs, too. Health plans may not pay for complementary methods. Find out if a chiropractor (or other provider) accepts your health insurance. Ask, too, if you need a referral from your doctor for any or all of the costs to be covered.

Herbs

Herbs and other nutritional supplements can act in the same way as drugs. Check with your doctor before you take them.

Health problems using herbs can result from:

* The contents of a product. Some have harmful metals, organisms, etc.

* Taking too much.

* Interactions with medications.

* Effects on existing medical conditions.

© American Institute for Preventive Medicine

January 23, 2026
Gut Check: Tips For Healthy Digestion

SELF-CARE CORNER

Your digestive system plays a big part in your overall health. It breaks down food and drinks into nutrients. These nutrients are used for energy, growth, cell repair and more.

But, we all know how digestive problems can be uncomfortable or downright dangerous. Problems like constipation, diarrhea, nausea, heartburn and bloating can quickly sideline your day. Stomach ulcers, gastroesophageal reflux disease (GERD) and bowel problems like Crohn’s Disease can lead to more serious health issues too.

Help keep your digestion running as smoothly as possible.

Fiber is first

One of the best things people can do for better digestion is to eat more fiber. Getting enough fiber is needed to keep bowel movements regular.

A low-fiber diet can lead to constipation, which can make you feel sluggish and bloated. It can also stretch out the colon over time and lead to serious bowel problems, especially in older adults.

Get more fiber by eating foods like fruits, vegetables, beans and legumes and whole grains. Aim for 20-30 total grams of fiber each day. But, increase the amount slowly or you could have bloating and gas.

Drink plenty of water. Taking fiber without enough water can make constipation worse. And, dehydration in general isn’t good for digestion.

Talk to your doctor about a fiber supplement if you’re not having regular, soft bowel movements.

Eat less processed foods

Processed foods often contain very little fiber. Try to shop the four walls of your grocery store. This means avoid the middle grocery store aisles with packaged foods. Instead, buy fresh produce, lean meats, whole grains and dairy products.

Some food additives may be linked to digestive problems. Research has shown that some food additives may cause inflammation in the gut or may affect its healthy bacteria. Studies are ongoing to find out more about this.

Probiotics – do they work?

Probiotics, or friendly gut bacteria, may be helpful in some cases. But experts say we need to learn more about these supplements. There are many different kinds of probiotics and we don’t yet know which ones are the most helpful. Some foods like yogurt with live active cultures, kefir and fermented foods like miso also contain probiotics.

Ask your doctor before taking probiotic supplements.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Self-Care For Your Brain

SELF-CARE CORNER

Your brain needs care just like any other part of the body. As you age, your brain naturally shrinks, and certain hormones and neurotransmitters decline. It’s not uncommon for people to notice changes in their memory, thinking, and other cognitive abilities.

Healthy lifestyle choices can reduce cognitive decline. When you care for your brain, you protect your ability to focus, remember, and learn new things.

Your brain needs

A healthy brain relies on a healthy lifestyle:

* Quality nutrients that support brain cells

* Omega 3 fats from fatty fish, nuts, seeds, and plant oils such as flaxseed

* Vitamins D, E, K, and B vitamins from a variety of fruits, vegetables, and sunshine (Vitamin D)

* Minerals such as iron, copper, and magnesium from leafy greens and other plant foods

* 7-9 hours of good quality sleep each night

* Regular exercise and movement to promote blood flow and protect blood pressure

* Time to relax and de-stress

* Regular mental stimulation and challenge

Brain drainers

Some unhealthy choices or physical conditions can worsen mental decline over time. Anything that negatively impacts the health of the body affects the health of the brain, such as:

* Smoking and other tobacco and nicotine products, such as chewing tobacco

* Excessive alcohol intake

* High blood pressure

* Being overweight or obese

* Lack of physical activity

* Poor diet, especially processed foods and lots of red meat

* Social isolation and loneliness

Brain self-care

Eating a healthy diet that focuses on plants, getting enough physical activity, and sleeping well is good for every part of your body. But, your brain also benefits from self-care to meet its unique needs. Here are some ideas:

* Meditate to promote calming brain waves

* Learn an instrument to introduce a new skill

* Read daily to expand your knowledge

* Do a crossword or other type of puzzle to challenge your brain

* Pick up a new hobby

* Explore a new place

* Volunteer for a cause you believe in

* Be social and meet new people

© American Institute for Preventive Medicine

January 23, 2026
Exercise To Lower Blood Sugar

BE FIT

If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.

Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.

Here are more tips:

* Check with your doctor for exercises that are best for you.

* Check your blood sugar before exercising, especially if you take insulin.

* Recheck your blood sugar once you finish exercising.

* Drink plenty of water before, during, and after exercise.

* Have a snack on hand in case your blood sugar gets low.

* Wear good-fitting shoes and socks.

* Monitor your feet for sores.

* Aim for at least 20 minutes of exercise each day.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Summer Workout Easier

BE FIT

You can still enjoy a productive workout during the warmer months. Try these tips:

1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Move For Mental Health

BE FIT

Movement doesn’t just strengthen your body. Your mental health and well-being benefit from regular exercise, too. When you move your body, every part of you feels better. This includes your thoughts, feelings, and emotions. What’s good for the body is good for the brain. While exercise is not a replacement for mental health treatment, it is a tangible way to impact your mind for the better.

Reduced stress

We all experience stress on a regular basis. It’s a normal and unavoidable part of life. But how we manage stress can mean the difference between a peaceful mind or one in turmoil.

Exercise is a great stress management tool. When you get your blood pumping, it releases feel-good hormones called endorphins that counteract the effects of stress. Exercising also reduces tension and fatigue, giving you more energy to manage stressful situations.

Better sleep

When you don’t sleep well, it’s challenging to manage your body’s stress response. And when you don’t manage stress levels well, your body’s stress response makes it difficult to sleep.

Exercise can interrupt this frustrating cycle. By positively influencing your natural circadian rhythm, movement makes it easier to fall asleep and sleep deeply. And a healthy dose of movement helps you feel comfortably tired at the end of the day.

Improved mood

Most people report they feel happier and in a better mood after exercise. And you don’t have to be a runner to feel the benefits. Whether you lift weights or take a brisk walk, the benefits are the same. Even getting up to do some chores can shake off the “blahs.”

By increasing blood flow and alertness, movement helps you feel more confident, capable, and positive. In turn, this boost in mood supports your overall sense of well-being.

Brain Health

Mental health is directly related to brain health. A well-functioning, healthy brain thinks, feels, and copes better.

Regularly getting your heart pumping is good for the blood vessels in the brain. Exercise also protects against the build-up of plaque in the vessel walls. This helps protect the brain from damage and declining function.

© American Institute for Preventive Medicine

January 23, 2026
Eating & Exercise Tracker™

Fitness

Learn by Logging

Each day, for 45 days, simply:

1. Record the date, your weight, and the hours of sleep you get per night.

2. Write down what you eat and drink for meals and snacks and times you have them. List calories for each. Studies have shown that people who write down what they eat and drink lose more weight than people who don’t.

3. Check off how many 8 oz. glasses of water you drink a day. Include fluids from other beverages.

4. Cross off your mood for each meal and snack.

5. Identify times that you eat too much or too many unhealthy foods. Doing this can help you make healthy changes, such as avoiding mindless snacking.

6. List physical activities you do and for how long (or how many steps you take). Writing down the activities you do helps you make physical activity a priority.

See the “Tracking” on this page or download the “Print on Demand” for a tracking journal.

Health Goals

Check the healthy changes you want to make.

* Eat more fruits and veggies. Aim for 5-9 servings/day.

* Lose weight. Start with a goal of losing 10% of your current weight. Aim for a slow, steady weight loss (1-2 lbs. / week).

* Whittle your waist. General health goals: < 40 inches for men; < 35 inches for women

* Drink at least 6-8 glasses of water a day. Drinking water instead of one 12 oz. soft drink/day could help you lose 15 lbs. in a year!

* Get more sleep. Aim for 7-8 hours of sleep/ night.

* Exercise more.

Healthy Eating Choices

* Lots of vegetables and fruit

* Less high calorie, high fat, high sugar foods

* Lean meat, chicken, turkey, and fish

* Low-fat and nonfat dairy foods

* Limit portion sizes for meals and snacks. Little piece or serving

* Labels. Read the “Nutrition Facts” on food labels. Choose foods that give dietary fiber, vitamins A and C, calcium, and iron. Choose foods that are low sugar and fat, especially trans fat and saturated fat.

* Limit sodium to 1,500-2,400 mgs. /day.

* Start the day with a healthy breakfast.

* Eat at regular times during the day.

* Eat when you are truly hungry, not as a response to boredom, stress, and emotions.

Tip the Scales in Your Favor

One pound of body fat is worth 3,500 calories. To lose one pound of body fat per week:

* Eat 500 fewer calories a day.

* Burn an extra 500 calories a day.

* Eat 250 fewer calories and burn an extra 250 calories a day (or any other combination of 3,500 calories per week).

My Healthy Eating Plan

Use ChooseMyPlate to help you make healthy food choices and proper serving sizes. Find out more about this and get a custom eating plan fromwww.choosemyplate.gov.

What is a Serving?

Grains (1 oz. serving)

– 1 slice of bread; ½ English muffin

– 1 cup dry cereal

– ½ cup cooked cereal, pasta, or rice

Veggies (1 cup serving)

– 1 cup raw or cooked veggies

– 2 cups raw, leafy veggies

– 1 medium baked potato

Fruits (1 cup serving)

– 1 large banana, orange, or peach

– 1 small or ½ large apple

– 1 cup berries or 100% fruit juice

– ½ cup dried fruit

Milk

– 1 cup fat-free or low-fat milk or yogurt

– 1½ oz. hard cheese

– 2 oz. processed cheese

Meats & Beans (1 oz. serving)

– 1 oz. cooked lean meats or poultry

– 1 egg

– ½ oz. nuts or seeds; 2 Tbsp. hummus

– ¼ cup chickpeas, lentils, or tofu

– 1 Tbsp. peanut butter

Oils

– 1 tsp. oil or trans fat-free margarine

– 1 Tbsp. salad dressing

Serving Size Matters

People tend to think they eat less than what they actually do. One way to find out how much you eat is to use measuring cups and spoons and a food scale. Do this for everything you eat and drink for at least one day. You can also use common objects to estimate serving sizes.

1 cup = 2 hands cupped or clenched fist

½ cup = Computer mouse

1 oz. = Domino

3 oz. = Deck of cards

1 Tbsp. = One die

2 Tbsp. = 1 ping-pong ball

1½ oz. low-fat cheese = 4 dice

Physical Activity Guidelines

Each week, adults should do at least 2 hrs. and 30 min. of moderate-intensity physical activity, such as walking, gardening, and water aerobics or 1 hr. and 15 min. of vigorous-intensity physical activity, such as jogging, race walking, and swimming laps.

To lose and control your weight, you may need to increase these times. Start slowly. Build gradually. Consult your health care provider before beginning an exercise program.

Source: http://whatscookingamerica.net/Information/CalorieBurnChart.htm

© American Institute for Preventive Medicine

January 23, 2026
Make An Appointment To Exercise & Keep It

Fitness

Like many people, you’re probably wondering when you’ll find the time to exercise when your days are already jam-packed with job responsibilities, family demands, and other obligations. It’s true that trying to fit something new, like exercise, into a busy schedule takes some doing. But it can be done. Here are some pointers to get you started.

* Make an appointment to exercise, just as you would schedule any other important obligation, and write it on your calendar.

* Choose an exercise or fitness activity that you’ll enjoy, so you’ll look forward to your workout and be less tempted to skip it.

* Look for openings in your schedule you may have overlooked-after the kids leave for school in the morning, before dinner, or during lunch hours you normally spend with friends or business colleagues.

* And one more thing: Don’t give up if you occasionally have to skip your workout because of a cold, bad weather, or emergencies. Perfect attendance isn’t important.

Exercise Early

What’s the best time of day to exercise? A study conducted by the Southwest Health Institute in Phoenix, Arizona, showed that 75 percent of morning exercisers were likely to still be at it one year later, as opposed to 50 percent of those who exercised at midday and 25 percent of those who exercised in the evening. It seems that as the day progresses, would-be exercisers are more likely to think of excuses to avoid working out.

© American Institute for Preventive Medicine

January 23, 2026
Walk For Wellness

Fitness

Many of us take it for granted, but walking does more than take us from one point to another. It’s an aerobic exercise that can improve your physical and emotional health. Walking can lower your risk of, and help manage, heart disease, diabetes, depression, and sleep issues, and can help you maintain a healthy weight.

And best of all? It doesn’t require a gym membership or expensive equipment. Indoors or out, walking is a positive step towards living a healthier life.

© American Institute for Preventive Medicine

January 23, 2026
Cancer-Fighting Foods

HEALTHY EATING

A healthy diet plays an important role in supporting a healthy immune system. And a strong immune system can prevent and neutralize cancer cells.

Some specific foods contain compounds that have cancer-fighting properties. While more research is needed, these foods may offer protective benefits in a balanced diet.

Colorful fruits & vegetables

The rich color of fruits and vegetables comes from phytonutrients, plant compounds that provide health benefits.

Eating a variety of different colored fruits and vegetables provides the body with a wealth of potent antioxidants, vitamins, and minerals to support good health.

Dark green and orange vegetables, tomatoes, cruciferous vegetables, and alliums (onions, garlic, etc.) show particular promise for cancer-fighting ability.

Beans, peas, & lentils

Packed with fiber and nutrients, pulses such as beans, peas, and lentils show evidence of lowering the risk of colorectal cancer.

Regular consumption of these powerful plants provides a boost of fiber that feeds and nourishes the microbiome in the gut.

Your microbiome is an essential player in the immune system and one of the first lines of defense against colon cancer growth.

Walnuts

While all kinds of nuts and seeds should be part of a healthy plant-based diet, walnuts deserve a special mention.

Walnuts contain healthy fats and plant compounds called polyphenols which may combat oxidative stress in the body.

The tannins in walnuts give them their distinctive taste and may also provide cancer-fighting benefits.

Tea

Your daily cup of tea is more than a soothing drink. Tea contains flavonoids. These compounds act as antioxidants, reduce inflammation, and may potentially be anti-carcinogens.

The plants found in tea create flavonoids as part of their own personal protection system. When you drink tea, those same compounds that protect the plants from disease and pests go to work defending you.

© American Institute for Preventive Medicine

January 23, 2026