HealthyLife Articles

Category: Uncategorized

  • Preventing Falls In The Winter

    SELF-CARE CORNER

    Image of family walking outside in the snow.

    Most of us can recall a time when we slipped in the winter snow or on an icy sidewalk. You may have gotten away with just a bruise or a sore spot for a few days.

    But, slips and falls can be serious – especially for older adults and those with health problems. In fact, falls are the leading cause of injuries in older adults. Some falls can even be fatal.

    Colder temperatures mean slick surfaces –  and dangerous falls. Follow these suggestions to help avoid falls in the winter, and share them with the older adults in your life.

    Vehicle safety

    Getting in and out of a car is a prime time for slips and falls.

    *  Look at the surface before you step out of your car.

    *  Keep three or four “points of contact” when getting in and out. This means put both feet on the ground, and have one or two hands on a stable part of the car before you try to move.

    Walk safely

    People who have a high fall risk may need to avoid walking outdoors when it’s icy. But for those who can’t avoid walking in the winter weather, follow these tips:

    *  Get rid of old footwear. Shoes and boots that have worn soles are more likely to lose their grip and slip.

    *  Wear boots with deep cleats or use ice cleats on the outside of boots. These are available at most sporting goods stores.

    *  If you use a cane for walking, consider getting an ice grip that attaches to the tip of your cane.

    *  Wear warm gloves or mittens. Don’t keep hands in pockets, as this makes it harder to keep your balance.

    *  Keep hands free by using a backpack or cross-body purse in place of a handbag.

    *  When possible, choose surfaces that have been salted and that are in direct sunlight.

    *  Keep a small bag of kitty litter in your purse or pocket. If a surface looks icy, scatter some of the litter in front of you before walking.

    *  Don’t be afraid to go “off road.” If a sidewalk looks icy, consider walking on the grass next to it. This can work if you can see that the ground doesn’t have hazards like holes or uneven surfaces.

    *  Use ice melting salt or sand on your sidewalks and around entries to your home. Older adults may need a loved one or a neighbor to help apply this every time it snows or gets icy.

    Source: National Council on Aging

    © American Institute for Preventive Medicine

  • Sure-Fire Ways To Prevent Hair Loss

    SELF-CARE CORNER

    Image of man examining hair line.

    You can head off hair loss by changing the way you care for your hair, say the experts from the American Academy of Dermatology.

    *  Do you vigorously towel dry your hair? Instead of rubbing wet hair, which is more elastic and vulnerable to breaking, wrap your hair in a towel to absorb the water or let it air dry.

    *  Do you brush or comb your hair when it is wet? If you have straight hair and are of Caucasian or Asian descent, try to comb and brush your hair only when it is dry. Otherwise, you can stretch the strands and cause them to break. People who have tightly curled or textured hair or are of African descent should comb or brush their hair when it is wet. Doing so decreases the chance of hair breakage.

    *  Do you use a blow dryer or curling iron? The high heat from a blow dryer can actually boil the water in the hair shaft leaving the hair brittle. Let your hair partially air dry before you style or comb it.

    *  Do you use styling products that promise a long-lasting hold? While these products may give your hair unbeatable hold, using a comb to style your hair after you apply the product often causes the hair to break. Over time, this can lead to major hair loss. Reduce the use of these products to lessen hair loss.

    *  Do you try to fit in 100 brush strokes per day? It is a myth that 100 strokes a day promotes healthy hair. Vigorous brushing can strip the ends of the hair, causing split ends.

    *  Do you color, perm, or relax your hair? All processes damage the hair and can cause dry, brittle strands.

    * Do you wear braids, a ponytail, or hair extensions? All of these styles pull on your hair and lead to breakage.

    *  Do you skip the conditioner? Use a conditioner after every shampoo. A conditioner cannot repair hair, but it can increase shine, decrease static electricity, improve strength, and offer some protection from harmful sun rays.

    © American Institute for Preventive Medicine

  • Water Safety Tips You Need To Know

    SELF-CARE CORNER

    Image of mother and young child in the pool.

    When the summer sun beats down, many people flock to water for cooling relief and fun. Swimming, boating and water activities are a favorite pastime for many Americans. But, it’s important to know the dangers of water and how to keep yourself and your loved ones safe.

    The Centers for Disease Control and Prevention says more than 3,500 people DROWN in the U.S.  each year in swimming (non-boating) related accidents.

    Most of these are children under the age of 14.

    And according to the U.S. Coast Guard,

    hundreds more die in boating-related accidents

    each year – and the majority of them are DUE TO DROWNING.

    Most drownings are preventable –

    so here’s what you should do any time you’re around water:

    *Keep pools gated and locked.Home pools should be enclosed with a locked fence that’s at least 4 feet high.

    *Always supervise.Children drown within seconds, not minutes. And, there’s typically no screaming, splashing, or other noise. Keep your eyes on children in the water at all times. Don’t turn your back, even for “just a minute.”

    *Wear life jackets.Many boating-related deaths could be avoided if all passengers wore U.S. Coast Guard-approved life jackets. Children should also wear them when swimming.

    *Consider swimming lessons.Children and adults can benefit from knowing how to swim, and it can reduce the risk of drowning.

    *Learn CPR.Giving cardiopulmonary resuscitation (CPR) can save lives if given quickly after a water accident.

    *Stay sober.Alcohol and water don’t mix – so don’t drink if you’re boating, swimming or supervising children in the water.

    *Watch the weather.If there’s a chance of strong winds or a thunderstorm, stay out of the water.

    *Watch for rip currents in natural bodies of water.A rip current is a powerful current that you can’t see, but can quickly take even a grown adult underwater. If you feel one pull you down, swim parallel to the shore until you get free. Don’t try to fight it or swim toward the shore.

    *Know the boating laws.There are state and federal laws that boaters must follow. Learn about them atwww.uscgboating.org. You can also look into boating safety courses and safety checks for your boat on this website.

    © American Institute for Preventive Medicine

  • Be A Good Sport

    BE FIT

    Image of women with knee injury from riding a bike.

    Whether you’ve never had a sports injury and you’re trying to keep it that way or you’ve had an injury and don’t want another, the following tips from the National Institute of Arthritis and Musculoskeletal and Skin Diseases can help:

    *  Avoid bending knees past 90 degrees when doing half knee bends.

    *  Avoid twisting knees by keeping feet as flat as possible during stretches.

    *  When jumping, land with your knees bent.

    *  Do warm-up exercises not just before vigorous activities like running, but also before less vigorous ones such as golf.

    *  Don’t overdo.

    *  Do warm-up stretches before activity. Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce.

    *  Cool down following vigorous sports. For example, after a race, walk or walk/jog for 5 minutes so your pulse comes down gradually.

    *  Wear properly fitting shoes that provide shock absorption and stability.

    *  Use the softest exercise surface available, and avoid running on hard surfaces like asphalt and concrete. Run on flat surfaces. Running uphill may increase the stress on the Achilles tendon and the leg itself.

    © American Institute for Preventive Medicine

  • Every Step Helps

    BE FIT

    Image of older Hispanic couple walking on the beach.

    You know exercising is great for you, but it’s hard to find time to do it. If going to the gym sounds impossible, why not walk? Research says that walking for just 30 minutes each day will improve your health. For those who are really short on time, you can even break those 30 minutes up. Walk for 10 minutes, three times a day – and you’re getting health benefits.

    The National Institutes of Health says regular exercise like walking can:

    *  Improve high blood pressure

    *  Lower your risk of heart disease

    *  Strengthen muscles and bones

    *  Improve type 2 diabetes

    *  Give you more energy

    *  Help you manage stress

    *  Reduce feelings of depression

    With exercise, every step helps. You don’t need fancy equipment or even a gym membership to get healthier – and you can start today.

    © American Institute for Preventive Medicine

  • Getting Motivated To Exercise

    BE FIT

    Image of couple running.

    We know exercise is healthy. But, without motivation, it’s hard to get started. Try these tips to get excited about working out, to get going and to stay with it.

    *Set goals you can achieve.Try 20 minutes of exercise, 3 days per week. Once you’ve mastered that habit, move it up to 30. Then, increase the number of days, and so on.

    *Make exercise “me time.”Exercise class, a walk or your favorite sport is time that helps your body and mind get healthier. Think of it as a treat to yourself.

    *Write down something you’ve achieved with exercise.Whether you met your goal for two weeks or perhaps noticed your mood was better, take note of it. Go back and look at the good things you’ve accomplished over time. This can give you positive encouragement.

    *Don’t dwell on setbacks.Everyone has a day where they miss a workout. Just move forward and figure out how you can get back into your routine tomorrow.

    *Find support when you need it.Sometimes, it helps to have a friend cheer you on. Or, maybe a family member is willing to babysit your kids while you exercise. Maybe you can ask a friend to exercise with you. Together, you can motivate each other.

    *Skip the stuff you don’t like.If you really dislike a certain class or activity, don’t do it. Instead, find an exercise you can look forward to. Do what gets you active and feels fun and invigorating.

    *Try something new.Whether it’s a new class, a new video or a new piece of equipment at the gym, variety can be fun. Doing the same exercise every day for weeks or months can kill motivation.

    If you have any health conditions, or haven’t exercised in a long time, ask your doctor which types of exercise would work best for you.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Practically Free Ways To Get Fit

    BE FIT

    Image of women listening to head phones while dancing.

    “Can’t afford to get fit” is one of the top excuses people give when asked why they don’t exercise. That’s about as logical as saying, “I can’t drive because I can’t afford a Mercedes.” Here are penny-wise ways to get fit from University of Alberta exercise experts:

    *  Walk. Most people walk 4,000 to 5,000 steps per day anyway. Aim to add more steps in your daily activities.

    *  Use a pedometer to help keep track of your steps. You can get one for about $10, but sometimes health fairs give them away free.

    *  Take the stairs every chance you get, even if it’s only one flight.

    *  Don’t use your children as an excuse not to exercise. Take them along for a walk or run in a stroller, wagon, or on a bike.

    *  Turn on your radio and dance up a storm for 20 to 30 minutes in the privacy of your own home.

    *  Use the lowest stair or stairs in your home and create your own step workout.

    *  Turn your canned goods into weights. Or pour sand or water into empty milk bottles to create weights.

    *  Grab a chair or the kitchen counter and do some push-ups, squats and leg lifts.

    *  Pair a favorite TV show with some sit-ups. Just hook your toes under the sofa. Stand up and jog during commercials.

    *  Got rope? Jump it for a total body workout.

    *  Check with your company wellness program, community league or local rec center for any exercise classes, walking clubs, or team sports you can join.

    *  Go for a walk or just stand by your workstation and stretch for 5 to 10 minutes every hour.

    © American Institute for Preventive Medicine

  • Strong Way To Buildgood Health

    BE FIT

    Image of women doing squats while holding dumb bells.

    If you want good health, a long life, and feel your best well into old age, the most important thing you can do is strength training, said Dr. Brett Osborn, author of Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness.

    “Our ability to fight off disease resides in our muscles,” Dr. Osborn said. “The greatest thing you can do for your body is to build muscle.”

    He cites a large, long-term study in the British Medical Journal of nearly 9,000 men ages 20 to 80. After nearly 19 years, the men still living were those with the most muscular strength. Muscle is all protein, and it’s “nothing but good for you,” he said. He recommends this back-to-basics routine as the pillars of a solid training regimen (trainers at your gym can show you how to do these exercises):

    *The squatis a full-body exercise; it’s the basic movement around which all training should be centered. Heavy squats generate a robust hormonal response as numerous muscular structures are traumatized during the movement (even your biceps). Standing erect with a heavy load on your back and then repeatedly squatting down will stress your body-in a good way-forcing it to grow more muscle.

    *The overhead pressprimarily activates the shoulders, arm extenders, and chest. Lower body musculature is also activated as it counters the downward force of the dumbbell. From the planted feet into the hands, force is transmitted through the skeletal system, stabilized by numerous muscular structures, most importantly the lower back.

    *The deadliftcenters on the hamstrings, buttocks, lumbar extensors, and quadriceps, essentially the large muscles of your backside and the front of your thighs. As power is transferred from the lower body into the bar through the upper body conduit, upper back muscles are also stressed, contrasting with the squat, which is supported by the hands. Deadlifts are considered by some to be the most complete training exercise.

    *The bench pressmostly targets the chest, shoulders, and triceps. It’s the most popular among weightlifters, and it’s very simple-while lying on a bench, push the barbell off the lower chest until the arms are straight. This motion stresses not only the entire upper body, but also the lower body, which serves a stabilizing function. This provides a big hormonal response and plenty of bang for your buck.

    Strength training has health benefits for everyone, no matter their size.

    © American Institute for Preventive Medicine

  • Beans, Peas May Help You Slim Down

    HEALTHY EATING

    Image of different types of peas.

    Have you ever eaten “pulses”? There’s a good chance you have – and you may want to start eating more of them.

    Pulses are the edible seeds of legumes. They include kidney beans, lima beans, butter beans, chick peas, black-eyed peas and lentils – available canned or dried.

    Nutritionists already praise pulses as an excellent source of fiber, protein and vitamins. But a recent study published in The American Journal of Clinical Nutrition says that adults who added pulses to their daily diet lost more weight than those who didn’t eat them. And, there was no other special effort involved. The feeling of fullness can help people eat less and consume fewer calories without feeling hungry.

    Pulses have other benefits too. They may help lower blood levels of LDL (bad) cholesterol. They also have a low glycemic index. Glycemic index measures how foods that contain carbohydrates raise blood sugar. Foods with a high glycemic index raise your blood sugar more than foods with a low glycemic index.

    © American Institute for Preventive Medicine

  • Drink To Your Health With Kefir

    HEALTHY EATING

    Image of kefir.

    One of the newer additions to the dairy section, kefir is a type of fermented milk product similar to yogurt. Its consistency is generally thin, so it’s usually sold in bottles as a drink. But what makes it different from yogurt, besides the ability to skip the spoon?

    Like yogurt, kefir is usually made from dairy milk that is fermented with helpful bacteria (though it can be made with non-dairy milks as well). These bacteria, known as probiotics, may have a number of health benefits, according to the National Center for Complementary and Integrative Health. Probiotics may be helpful in treating the following issues:

    *  Diarrhea, constipation, irritable bowel syndrome and other bowel disorders

    *  Digestive problems, such as acid reflux

    *  The common cold

    *  Seasonal allergies and eczema

    *  Cavities and gum disease

    *  Colic in babies

    *  Liver disease

    Kefir may also help prevent stomach side effects and complications that arise from taking antibiotics.

    Kefir contains many different strains of probiotics and generally has a bigger variety than store-bought yogurts. It also contains beneficial yeast–an ingredient not found in yogurt. This friendly yeast may help fight off bad yeast in the body, such as those that cause yeast infections.

    Many people who are lactose intolerant can still drink dairy kefir. The lactic acid bacteria found in kefir breaks down the lactose, making it easier to digest. People with dairy allergies, however, should only consume a dairy-free version.

    How to get it:

    Kefir can be made at home with plain milk and kefir starter grains, which are usually found at health food stores. Though plain is healthiest, many people find they need to sweeten it to offset the tart taste. Try mixing it in smoothies with fresh or frozen fruit.

    Many grocery stores carry kefir in the dairy section near the yogurt. Though kefir is healthy, look at the label before purchasing. Some brands and flavors may contain too much sugar or artificial sweeteners.

    © American Institute for Preventive Medicine