HealthyLife Articles

Category: Uncategorized

  • Guard Against Denture Trouble

    Mature Health: Over Age 50

    Close up image of a mature women smiling showing her dentures.

    Forget the image of dentures sitting in a glass of water next to the bed! Dentures require active care, not just a nightly soak. Improper denture care leads to bad breath, unsightly stains, diseased gums, and damage to the dentures. Daily dental hygiene should include these measures.

    *  Brush your tongue and gums with a soft brush to keep your breath fresh and your gums healthy.

    *  Brush your dentures at least once a day with denture-cleaning products.

    *  Rinse your mouth with a mild salt-water solution (1 teaspoon of ordinary table salt in 1/2 cup warm water) after meals and before going to bed.

    *  Don’t leave your dentures where they can be lost or accidentally damaged.

    How you eat can also protect your dentures, so take these precautions.

    *  Cut your food into bite-size pieces.

    *  Chew your food slowly and avoid biting down hard.

    *  Dentures make your mouth less sensitive to both heat and cold. So check the temperature of food and beverages before eating or drinking to avoid burning yourself.

    To help keep your dentures fitting properly, see your dentist at least once a year. See your dentist if you have any of the following problems.

    *  Gums that bleed or hurt after brushing.

    *  White or red spots in your mouth that don’t clear up within two weeks.

    *  Dentures that become damaged. (Don’t try to repair dentures yourself.)

    *  Difficulty talking, eating, and chewing when wearing your dentures.

    *  Dentures that slip and don’t fit well.

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

    © American Institute for Preventive Medicine

  • Stress Relief For Caregivers

    Mature Health: Over Age 50

    Image of a caregiver helping a man in a wheelchair.

    If you’re the primary caregiver for a spouse, parent, or other relative, you face a tough challenge. Here’s what you can do to make the workload easier.

    *  Set up the sickroom on the main floor, so you don’t have to continually go up and down stairs.

    *  Purchase or rent equipment that will make caregiving easier. Examples include an electric hospital bed, an over-bed table, and a walker or wheelchair.

    *  Keep clean bed linens, towels, washcloths, hand lotion, drinking cups, and other supplies in or near the sickroom.

    *  Develop a daily schedule and stick to it.

    To reduce the stress of your ongoing responsibility:

    *  Delegate some tasks to family and friends.

    *  Investigate community services that provide transportation, deliver meals, and provide other kinds of help.

    *  Enlist the services of a home health care agency. The social service or discharge planning department of your hospital, Social Security Administration, local agency on aging, county public health department, or your physician, can refer you to an agency in your area.

    *  Plan to get out of the house to shop or socialize at least one day a week.

    *  Find out if the cost of hiring help to care for someone at home is covered by your medical insurance provider, Medicaid, or Medicare. The Veterans Administration may be able to provide financial assistance for veterans’ medical or nursing care.

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

    © American Institute for Preventive Medicine

  • Another Reason To Stop Smoking

    SELF-CARE CORNER

    Image of cigarettes butts.

    Each year Americans buy nearly 300 billion cigarettes. A vast number of those cigarette butts, including the filters, will be flicked into the environment, landing along waterways, parks, beaches, and public roads. This makes cigarettes the number one littered item in the nation, according to Legacy, the nonprofit created in the wake of tobacco lawsuits. Cigarette butts are made mostly of plastic, which can take years to decompose, and they only break up into small particles of plastic. Join a cleanup event and help build awareness around your community and workplace.

    © American Institute for Preventive Medicine

  • Calming An Irritable Bowel

    SELF-CARE CORNER

    Image of a women holding stomach in pain.

    Irritable bowel syndrome (IBS) is a disorder of the digestive system. Experts believe that IBS happens when there is a problem with how the brain and the gut work together. IBS can have bothersome symptoms like stomach pain, diarrhea and constipation. But, IBS does not damage the digestive tract like the effects of ulcerative colitis or Crohn’s disease.

    Millions of people in the U.S. have IBS. And some people have severe symptoms that require medication or other medical care. IBS should be diagnosed by a doctor to ensure your symptoms are not caused by other diseases.

    Fortunately, mild to moderate symptoms of IBS can often be improved with some self-care and lifestyle changes.

    Foods to skip

    Some foods are known to cause more cramping and diarrhea. People with IBS may wish to avoid these foods, which include:

    *  Fried foods or high-fat meals

    *  Artificial sweeteners

    *  Caffeine, such as coffee or tea

    *  Alcohol

    You should also avoid eating large meals.

    Keep a food diary

    It may be a good idea to keep a food diary to identify other problem foods and eating habits, especially during flare-ups.

    Feel fiber-fabulous

    Fiber is one of the most effective ways to help calm an irritable bowel. Fiber can improve constipation because it softens stool and makes it easier to pass. And, it may help “bulk up” stool to reduce diarrhea.

    The 2015-2020 Dietary Guidelines for Americans says that adults should be eating 22 to 34 grams of fiber per day. Soluble fiber may be the best choice for those with IBS.

    Good sources of soluble fiber include:

    *  Oats

    *  Nuts

    *  Lentils

    *  Beans

    *  Fruits & Vegetables

    If you’re not used to eating fiber, don’t eat too much at first. This could lead to gas, bloating, and more IBS symptoms. Gradually increase the amount of fiber you eat by 2 to 3 grams per day until you’re eating the recommended amount. Be sure to drink plenty of fluids to absorb the extra fiber.

    Get better sleep

    Sleep helps the body restore itself, and poor sleep may aggravate IBS symptoms. Help your body rest by practicing good sleep hygiene. You can do this by:

    *  Shutting off computers, smart phones and other screens two hours before bedtime

    *  Going to bed and getting up at the same time every day

    *  Avoiding alcohol and heavy meals in the evening

    *  Not smoking

    *  Getting regular exercise (even light exercise can help you sleep better)

    *  Avoiding naps if you have trouble sleeping at night

    Get help from your doctor

    If these self-care steps don’t help, it may be time to talk to your doctor about other solutions. Some people find success by avoiding gluten, a protein found in wheat, barley, rye, oats and many other foods.

    A low-FODMAP diet may also be helpful. FODMAPS are carbohydrates that can be harder for the intestines to digest. Avoiding these foods helps some people with IBS. Ask your doctor before you begin any diet that eliminates certain foods.

    Sources: International Foundation for Functional Gastrointestinal Disorders, National Institute of Diabetes and Digestive and Kidney Diseases, National Sleep Foundation

    © American Institute for Preventive Medicine

  • Get Your Healthy Game Day On

    SELF-CARE CORNER

    Image of football field.

    The excitement of football, and even the activities and feelings of anticipation leading up to games, can be unhealthy in ways many do not realize, according to Jody Gilchrist, a cardiac nurse practitioner at the University of Alabama at Birmingham.

    Critical matchups, tight games, and crushing defeats can trigger adrenaline that reduces blood flow to the heart and other muscles and increases heart rate and blood pressure. Over time, these high levels of stress hormones can hurt your heart-even though a football game may be deemed good stress.

    Adding to the effects of stress on the body would be unhealthier foods at the tailgate party, and heavier eating and drinking during the game. Not a winning combination. Here are some tailgating tips:

    *  Help minimize stress by watching the game with people you enjoy.

    *  Knock out a few pushups and sit ups during commercial breaks.

    *  Chew gum or squeeze a stress ball to reduce anxiety and control your emotions.

    *  Take a brief walk at halftime, or if you are attending the game, take a walk around the stadium or to another section to meet a friend.

    *  Manage your net dietary intake by planning ahead and making healthier choices at other times of the day in anticipation of splurging a bit during the game.

    *  If tailgating at the stadium, try to conserve calories earlier in the day.

    *  If tailgating at home, consider using vegetables in place of chips for dips, and substitute Greek yogurt for sour cream or cream cheese dips.

    *  Because sodium causes fluid retention-something especially bad for heart patients-a good rule of thumb is to avoid foods that have more than 1 mg of sodium per calorie. At about 0.5 mg of sodium per calorie, natural foods such as fresh fruits and vegetables generally contain much less, so opt for them whenever possible.

    *  Do your best to avoid soft drinks, which are extremely high in sugar.

    In the end, your health will win-even if your team does not.

    © American Institute for Preventive Medicine

  • Look Cool & Protect Your Eyes

    SELF-CARE CORNER

    Image of women smiling while wearing sunglasses and a sun hat.

    Sunglasses are a great fashion item, but their most important job is to protect your eyes from the sun’s ultraviolet rays. Prolonged exposure to the sun can damage the surface tissues, cornea, and lens of the eye. It has also been linked to cataract, macular degeneration, and temporary vision loss.

    Through its EyeSmart® UV Safety campaign, the American Academy of Ophthalmology offers tips to keep your eyes safe:

    Wear sunglasses that protect your eyes from both UVA and UVB rays.

    *  When you purchase sunglasses, look for either UV400 or 100% UV protection on the label. Frames with a close-fitting wraparound style give the best protection.

    *  Wear sunglasses even if you wear UV-blocking contact lenses. Contacts do not cover enough eye area.

    *  Wear sunglasses on cloudy days, too. The sun’s rays can pass through haze and clouds.

    Wear a hatalong with your sunglasses. Hats with a wide brim are best.

    Protect your children’s eyes.

    *  Keep children out of direct sunlight during the middle of the day.

    *  Have them wear sunglasses and hats whenever they are in the sun.

    Be extra careful in UV-intense conditions:

    *  Mid-day to early afternoon, when sunlight is strongest

    *  At higher altitudes

    *  Places where the sun is reflected off of water, ice or snow

    Learn more about UV eye safety and tips to protect the eyes from the sun atwww.geteyesmart.org/eyesmart/living/sun.cfm

    © American Institute for Preventive Medicine

  • Refocus Your Pain

    SELF-CARE CORNER

    Image of young women with a broken ankle, studying.

    Sometimes people in pain start to focus their entire lives around their pain, says a pain specialist.

    “I find the people who feel better about their situation are the ones who can focus their lives around their activities instead. They gauge how they are by what they can do,” observes Dr. Heather Tick, professor of integrative pain medicine at the University of Washington.

    “We reinforce the nerve connections of the things we focus on. If we focus on pain, we make those connections stronger. If we can shift the focus, we can distract ourselves and reinforce other nerve connections instead,” said Dr. Tick.

    In her book, Holistic Pain Relief, she offers some strategies to refocus:

    *  Eat an anti-inflammatory diet, which means eating low-glycemic foods and good-quality proteins, avoiding foods with added chemicals, and drinking plenty of fresh water.

    *  Talk to your doctor about taking anti-inflammatory supplements. Examples are omega-3s, vitamin D, and magnesium.

    *  Exercise regularly to the best of your current ability and expect to improve.

    *  Identify your sources of stress and try to spend some time de-stressing. For example, meditate or do breathing exercises.

    *  Take responsibility for getting well.

    *  Find joy and meaning in your life.

    *  Find a primary practitioner and a treatment team you like working with.

    © American Institute for Preventive Medicine

  • The Importance Of Proper Eye Care

    SELF-CARE CORNER

    Image of older women getting her eyes check by an eye doctor.

    Many people don’t think about their eyes until they start to hurt or develop a problem. But even if your eyes feel fine, they need proper care to keep them healthy. Follow the advice of the National Eye Institute:

    Get regular eye exams.

    Your doctor can recommend a schedule for you, depending on your age and other health factors. Many common eye diseases, such as glaucoma, diabetic eye disease and age-related macular degeneration, don’t have obvious symptoms. An eye exam can find these problems early, when they’re most treatable.

    Eat a healthy diet.

    Your eyes benefit from a diet rich in fruits, vegetables and omega-3 fatty acids. Talk with your doctor about the right diet for you.

    Keep them shaded.

    Wear sunglasses that have at least 99 percent UVA and UVB protection when you’re outside.

    Don’t smoke.

    Smoking hurts your health in many ways, including your sight. It increases your risk of eye problems that can lead to blindness. It’s never too late to quit. For free resources to help you quit, visitsmokefree.gov.

    Protect your eyes.

    Cover your face and eyes with goggles or a full-face mask when playing sports or doing work. Wear safety goggles when working with power tools and sharp objects. Follow your employer’s guidelines for wearing eye protection. Encourage your coworkers to do the same.

    Know your family history.

    If there are eye problems in your family, tell your doctor.

    © American Institute for Preventive Medicine

  • When To Brush Your Teeth

    SELF-CARE CORNER

    Image of soda in a glass.

    Consuming acidic foods and beverages, such as sports and energy drinks, citrus fruits, wine, and tomatoes, can erode tooth enamel-the glossy outer layer of the tooth. Brushing your teeth too soon after eating and drinking these items can cause more damage because you are essentially brushing the acid into the teeth, not getting rid of it, say experts at the Academy of General Dentistry. Instead, you should rinse your mouth with water after consuming acidic foods and beverages and wait at least 30 minutes before brushing your pearly whites!

    © American Institute for Preventive Medicine

  • Beware Of Exercise Gimmicks

    BE FIT

    Image of man running outside.

    Let’s face it: working out is, well, work. It takes time and commitment to exercise regularly, and sticking to it can be tough.

    Exercise gimmicks and fads target the millions of people who want the benefits of exercise but may be looking for a quicker solution. Some products may claim to “spot reduce,” or slim one area of the body, such as the tummy or legs. Others may claim to give you the benefits of a long workout in just a few minutes.

    Sometimes it’s hard to tell whether something is an effective piece of equipment or a scam. Before purchasing, ask yourself if the product:

    *  Promises amazing results without any work or “sweat”

    *  Focuses on just one area of the body, saying you can trim this problem area

    *  Advertises that you can lose many inches or pounds in just a few days or weeks

    *  Doesn’t provide a clear cost for the equipment or only offers monthly payment plans

    Unfortunately, many of these products don’t do what they claim, and some may not work at all. But, you don’t need a device or special equipment to reap the benefits of exercise. You can lose weight and get healthier with just 30 minutes a day of activity. Walking, gardening, dancing and biking are possible options. Pick something you enjoy so you’ll stick with it. If you don’t have 30 minutes in your day, break it up into three 10-minute chunks.

    Instead of worrying about the latest fitness gimmick, stick to the activities listed above. Your health and fitness level will improve, and you can save your money for fitness rewards, such as a new pair of walking shoes or exercise clothes.

    Source: National Institute of Diabetes and Digestive and Kidney Diseases

    © American Institute for Preventive Medicine