HealthyLife Articles

Category: Uncategorized

Manage Your Stress

Stress Management

Stress is a fact of life, but the affect it has on your health makes stress management techniques worth a second look. Unchecked stress can lead to weight gain, mood disturbances, and chronic disease. It can cause symptoms of illness, and prompt anxiety, irritability, and feelings of sadness and restlessness.

But stress doesn’t have to be overwhelming. Learning one or two tools to manage stress can put you back in charge of your health. Check outapa.orgfor stress tips to try.

© American Institute for Preventive Medicine

January 23, 2026
Think Positive

Stress Management

Retrain your brain to wipe out negative thoughts.

If negative thoughts keep running through your head, it may be time to put on a pair of rose-colored glasses. Looking at life’s challenges in a more positive way can improve your physical well-being and even increase your life span! People who see the glass as half full, have lower rates of depression, stronger immune systems, a reduced risk of heart disease, and better coping skills during hard times.

Retrain your brain.

* When a negative emotion pops into your head, put a positive spin on it.

* Quit trying to rationalize negative thoughts.

* If you can’t control it, don’t worry about it.

* Surround yourself with positive people.

* Find things to laugh about, especially during difficult times.

* Create lists of accomplishments, favorite memories, things to be thankful for, and future possibilities.

* Quit blaming yourself for every bad thing that happens.

* Take positive steps to improve a negative situation.

* Don’t let one minor problem in the morning ruin your entire day.

* Accept that life is not all black and white.

* Take care of yourself: Exercise, eat healthy, and get enough sleep.

* Cut yourself some slack.

* Get lost in a hobby that you enjoy.

Rule your emotions.

Don’t let your emotions rule you. Once you start to recognize situations that put you in that negative cycle, create pointless worry, or break down your confidence, you can take control with active thinking. If you tend to be a negative thinker, keep practicing. Like any other habit, changing your thought process will take time.

Action Step

Make a list of areas in your life that keep you dwelling in negative energy; then write out a few positive statements for each. Focus on what you want, not what you don’t want.

© American Institute for Preventive Medicine

January 23, 2026
Immunization Schedule

Medical Exams

1. For updates, contact CDC Immunization Program at 800.CDC.INFO (232.4636) orwww.cdc.gov/vaccines. Ask your child’s doctor what vaccines, health screenings, and checkups your child needs.

2. Catch-up vaccines should be given to children and teenagers who have not already had them.

3. PCV vaccine protects against meningitis and some pneumonias. One dose is needed for all healthy children aged 24-59 months who are not completely vaccinated for their age.

Vaccines for Traveling Abroad

Before you travel to other countries, find out if you need certain vaccines. Get information from the CDC Travelers’ Information Line. Call 800.CDC.INFO (232.4636) or use thewww.cdc.gov/travelWeb site. Discuss your needs with your doctor.

© American Institute for Preventive Medicine

January 23, 2026
The Keys To Physical Well-Being Are Healthy Habits

Personal Safety

* Eat nutritious foods.

* Get to and maintain a healthy weight.

* Be physically active.

* Get enough sleep and rest.

* See that you and all family members age 6 months and older get an annual flu vaccine. It is the single best way to prevent getting seasonal flu.

Dos

* Balance work and play.

* Wash your hands often with soap and water or hand sanitizer containing 60% alcohol.

* Avoid secondhand smoke.

Don’ts

* Don’t be a workaholic.

* Don’t be around people who have the flu.

* Don’t use tobacco in any form.

© American Institute for Preventive Medicine

January 23, 2026
Manger Anger

Mental Health

Don’t let mental wrath create physical problems.

“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” – Buddha

Too much or chronic anger can lead to depression, headaches, heart disease, high blood pressure, or problems with alcohol or drugs. It can also trigger domestic violence, property damage, or road rage.

Learn to manage anger.

Managing your anger can enhance emotional well-being and lead to a happier, healthier life.

* Share your anger with a trusted friend, family member, teacher, etc.

* Express your feelings in ways that don’t offend or accuse others.

* Keep a record of reasons and times you have too much anger. You may start to see patterns that can be changed.

* Channel your energy in positive ways. Write poetry, clean out your cabinets, or take a walk.

* Distract yourself. Play music.

* Learn to accept things that you cannot change, such as traffic jams.

* Lighten up. Look for humor in situations that result in anger.

* Meditate or do yoga.

* Think before you act or speak.

* Eat healthy foods and don’t skip meals.

Signs of anger:

* Feeling restless

* Clenched teeth

* Trembling lips or hands

* Increased heart rate or blood pressure

* Yelling. Slamming doors.

* Being less productive

* Sleeping problems

* Violent outbursts

Action Step

If anger interferes with your day-to-day life or has caused physical or emotional harm to you or someone else, seek help from your doctor or a mental health care provider.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Medication Safety

Medication

Do This, Not That

Each year in the U.S., more than 700,000 people are seen in a hospital emergency department (ED) for adverse drug events. This includes:

* Over 177,000 adults age 65 years or older.

* About 71,000 children (18 years old or younger) due to accidental medicine poisonings. Over 80% of these visits occurred because an unsupervised child found and consumed a medicine.

Many adverse drug problems can be prevented.

CHILDREN

ADULTS

© American Institute for Preventive Medicine

January 23, 2026
Building Resilience: How You Can Do It

SELF-CARE CORNER

Life throws unexpected things at everyone. This can be everyday things, like spilling coffee on your shirt before a meeting. Or it can be major things, like a scary health diagnosis or the death of a loved one.

One thing is certain: We can’t control many of these challenges. But they don’t have to define who you are. You can learn how to deal with them in healthy ways and bounce back. In other words, you learn to be resilient.

What is resilience?

Resilience doesn’t mean your life will be easy. And it definitely doesn’t mean you should pretend everything is great all the time.

To be resilient, you will have to experience some challenges. And when those challenges happen, you learn actions and thoughts that help you rebuild your life.

Being resilient takes practice. It’s like learning to play an instrument or building muscles with exercise. The more you do it, the better and easier it gets.

Resilience has four main parts:

1. Connection

2. Wellness

3. Healthy thinking

4. Meaning

Connection

Put your relationships first. Time with friends or family members helps you mentally and physically. Everyone needs to be alone sometimes, but don’t isolate yourself when bad things happen. Use the power of community to get back on your feet. Join a support group or call a friend regularly. And consider using one of the many video chat options if you’re avoiding group activities outside of your household.

Wellness

Healthy habits will help you be more resilient. Exercise, get enough sleep and eat healthy foods. Try prayer, mindfulness or yoga. These things give your body and mind strength to deal with challenges. Avoid alcohol, drugs or risky behaviors.

Healthy thoughts

How you think affects how you feel. Accept that changes happen in life and that some are out of your control. Hope for a better future and find ways to make it better each day. Learn from past mistakes. Accept that worry doesn’t help.

Meaning

Help others or volunteer. Acknowledge your feelings during hard times. Then ask yourself what you can do about the problem. When hard things happen, ask yourself how you can grow and become a better person.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Help For Restless Legs

SELF-CARE CORNER

Do you feel a twitchy, jumpy feeling in your legs when you sit or lie down? Do you have an urge to move your legs when you go to bed at night? If so, you may have restless legs syndrome (RLS).

What is RLS?

RLS is known as a sleep disorder, although it can happen when you’re awake or asleep. It occurs when you’re resting or lying still, and is more common at night. Because it can interfere with sleep, RLS is linked to:

* Daytime sleepiness

* Memory problems or trouble concentrating

* Mood changes

* Job performance issues

* Problems with personal relationships

RLS affects people of any age, but tends to cause more problems in older adults.

What causes it?

RLS can run in families, especially if your symptoms began before age 40. Experts believe RLS may be related to a problem in the part of the brain that controls movement. It may be linked to certain health problems, including:

* Low iron in your blood (iron deficiency anemia)

* End-stage renal (kidney) disease

* Neuropathy (nerve damage)

Most of the time, though, there’s no clear cause of RLS.

Self-care tips for restless legs

You may be able to manage mild RLS at home. Try these tips:

* Avoid caffeine. Drinks like coffee, tea, energy drinks and cola usually contain caffeine.

* Don’t smoke. Ask your doctor if you need help quitting.

* Avoid alcohol.

* Get moderate exercise early in the day. Don’t exercise right before bedtime.

* Try relaxation techniques like deep breathing, meditation or yoga before bed.

* Make sleep a priority. Go to bed and get up at the same time each day. Aim for seven to eight hours of sleep each night.

See your doctor regularly and tell your doctor about any symptoms you’re having. You may also want to ask if you should get your iron levels checked. Doctors sometimes treat more severe cases of RLS with medications.

Sources: American Academy of Family Physicians, National Institute of Neurological Disorders and Stroke, Restless Legs Syndrome Foundation

© American Institute for Preventive Medicine

January 23, 2026
Stop Snoring

SELF-CARE CORNER

Almost everyone snores sometimes. But some people snore a lot, and it may be disruptive to their sleep and those around them. Snoring may just be a nuisance, but it could also be a sign of a serious problem.

What is snoring?

Snoring is the harsh sound made when air vibrates the tissue around your airway while you breathe. When you sleep, it’s normal for your throat to relax and your tongue to slide back into your mouth. However, if anything obstructs the flow of air, you get vibrations known as snoring.

The sound can range from gentle to grating, depending on the degree of obstruction or the specific structure of your airway.

Causes

* Stuffy nose from a cold or allergies

* Sleep position

* Bulky throat tissue from large tonsils or adenoids

* Your unique mouth anatomy

* Being overweight

* Poor muscle tone due to age, alcohol consumption, or sleep deprivation

* A serious condition called Obstructive Sleep Apnea (OSA)

What makes snoring dangerous?

Excessive snoring may be a sign of obstructive sleep apnea (OSA). This condition occurs when breathing is fully or partially obstructed for more than 10 seconds during sleep. You may wake with a snort or gasp and then fall back to sleep for another cycle of snoring, followed by breath obstruction.

People with OSA often sleep poorly due to multiple cycles of apnea disrupting deep sleep. They are also at higher risk for high blood pressure, heart conditions, and stroke.

Talk to your doctor if you or your partner notice you are frequently snoring.

Warning signs for OSA:

* Feeling very drowsy during the day

* Morning headaches

* Gasping or choking at night

* High blood pressure

* Snoring disrupting your bed partner’s sleep

* Chest pain at night

If your doctor determines you do not have OSA, you may want to try other strategies to reduce snoring:

* Sleep on your side.

* Avoid alcohol and caffeine at night.

* Lose some weight.

* Treat nasal congestion.

* Try devices such as nasal strips or nasal dilators.

* Explore ways to get better sleep.

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Feet

BE FIT

Without strong and flexible feet, walking, running, and other kinds of movement may become painful.

Just like every other part of your body, your feet need exercise. Next time you work out, include these movements for healthy feet:

*Ankle circles:Keeping your leg still, slowly circle your ankle four or five times in one direction, then switch.

*Calf raises:Standing near a wall or other support, lift up onto the ball mounds of your feet, then slowly lower back down 10-20 times. Focus on lifting straight up and straight down.

*Toe lifts:Standing on bare feet, try lifting your big toe without moving your ankle or other toes. Then keep your big toe down and lift your other four toes together. Alternate back and forth.

*Pick up a marble:Either standing with support or sitting in a chair, try picking up a marble or other small object using your toes.

© American Institute for Preventive Medicine

January 23, 2026