HealthyLife Articles

Category: Uncategorized

  • Pack A Travel First Aid Kit

    WELL-BEING

    Illustration of an airplane and first aid kid.

    Traveling? Make a little room in your luggage for a travel first aid kit. It won’t cost much or take up much space. Once you reach your destination, you won’t need to reach any further than your suitcase to relieve those minor aches and pains that can put a major damper on your plans.

    A basic travel first aid kit should include a handful of over-the-counter remedies you can buy just about anywhere, said Caroline Sullivan, DNP, assistant professor at Columbia University School of Nursing.

    Here’s what should go in the kit:

    *  Tylenol or Advil to ease a headache or fever

    *  Cortisone 10 cream to soothe an itchy, swollen insect bite

    *  Antibiotic ointment like Neosporin or Bacitracin to prevent infection from minor cuts, scrapes, and burns

    *  Band-Aids to cover up blisters, or for those minor cuts and scrapes

    *  Pepto-Bismol tablets to relieve diarrhea, upset stomach, heartburn, indigestion, and nausea after too much food and drink. Note: This is for adults only. Pepto-Bismol has salicylates which have been linked to Reye’s syndrome.

    *  Benadryl to relieve allergies, and also to help you sleep

    *  Hand sanitizer that contains at least 60% alcohol

    *  Tissues to sneeze, dab cuts, and clean hands in a pinch

    *  Pack your prescription medicines in their original bottles in your carry-on bag.

    © American Institute for Preventive Medicine

  • Sleep-Wake Cycle Needs To Be Consistent

    WELL-BEING

    Image of vintage yellow clock.

    Sleeping late now and then may feel like a luxury. But an inconsistent sleep schedule can throw off your body’s sleep and waking pattern, or circadian rhythm, according to sleep specialists writing in the Harvard Health Letter. Inconsistent cycles can lead to sleepless nights.

    To get sleep and waking patterns back on track, talk to a sleep expert. The first step is a physical exam to rule out underlying health conditions that may cause insomnia. If no underlying cause is found, try a sleep journal. Each morning, write down the wake time, the bedtime from the night before, how long it took to fall asleep, and whether there was any waking in the night-and if so, how many times. After two weeks, a pattern will emerge. It can help pinpoint any changes that need to be made.

    The wake time is most important to getting on a schedule again because it anchors the circadian sleep rhythm. Use an alarm clock to stick to the schedule. Make bedtime about seven or eight hours before the alarm will sound.

    It also helps to make a wind-down period part of the bedtime routine. That means stopping the use of all electronics an hour and a half before bed, keeping the lights low, and doing a relaxing activity such as reading.

    Filling the day with more structure will also reinforce the circadian rhythm. Keep a regular schedule for work, meals, exercise, and activities such as grocery shopping, socializing, or housework.

    © American Institute for Preventive Medicine

  • The Scoop On Shoveling

    WELL-BEING

    Image of man shoveling snow.

    Push the snow, dress in layers, and warm up first are sensible rules for shoveling snow. Here are some guidelines you may not know:

    *  Avoid caffeine or nicotine before shoveling, especially if you have a history of or are at high risk for a heart attack. These stimulants may increase your heart rate and cause your blood vessels to constrict, which places extra stress on the heart. If you have a heart condition, respiratory issues, or back problems, check with your doctor before doing any shoveling.

    *  Drink plenty of water to avoid dehydration.

    *  Try to shovel fresh snow, before it becomes packed or refrozen. It may be helpful to shovel a few times during a snowfall rather than waiting until the storm ends when the snow is deeper and heavier.

    *  Switch hands periodically and alternate the side to which you are throwing snow to more evenly distribute the work load and repetitive muscle use.

    *  Use a sturdy snow shovel that has open ends to allow you to easily toss the snow off to the side.

    *  Pace yourself. Be sure to take frequent breaks to rest and avoid overexertion. Exhaustion can make you more susceptible to injury, hypothermia, and frostbite.

    Most important:

    If you begin to experience any pain in your chest, arm or neck, shortness of breath or profuse sweating, stop shoveling immediately and seek emergency medical attention.

    [Source: Kessler Institute]

    © American Institute for Preventive Medicine

  • Why You Should Floss

    WELL-BEING

    Image of floss.

    According to a survey by the American Dental Association, only 4 in 10 Americans floss at least once a day. And, 20 percent of Americans don’t do it at all.

    Most dentists agree that everyone should floss daily. There are places between teeth that a brush simply can’t reach. If you’re wondering if it’s worth spending the small amount of time each day, consider these benefits of flossing:

    *Less scraping at the dentist.At your next checkup, the hygienist may spend less time removing tartar between your teeth and at the gum line. Flossing removes it from these hard-to-reach areas before it hardens on your teeth.

    *A lower risk of gum disease and cavities.By removing plaque between your teeth, you remove bacteria that can lead to tooth decay and gum disease.

    *Fresher breath.Small particles of food between the teeth, even if you can’t see them, can make breath smell unpleasant.

    The American Dental Association says you can floss any time of day. Pick the time when you’re more likely to stick with it, whether it’s morning, after lunch or before bed.

    © American Institute for Preventive Medicine

  • Six Ways To Build Better Brainpower

    Mature Health: Over Age 50

    Image of adults writing and using a computer.

    Research shows that older adults who lead active, stimulating lives keep their brains fit and healthy, too. Your mind needs “exercise,” just like the rest of your body.

    Some mind-stimulating tips include:

    *  Learn something new-or try something different-every day. Studies show that curiosity keeps people mentally sharp.

    *  Play mind-stretching games such as Scrabble, chess, and cards.

    *  Do the crossword puzzle in the daily newspaper.

    *  Read books and magazine articles about subjects of interest to you.

    *  Attend lectures, plays, and exhibits, and watch educational television.

    *  Use memory aids, such as appointment calendars, “to do” lists, and Post-it notes.

    Also, concentrate on what people say, repeat what you want to remember out loud, and associate an action with an object (like leaving your tote bag near the door so you remember to take it with you when you leave).

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

    © American Institute for Preventive Medicine

  • How To Prevent Bowel Problems

    Mature Health: Over Age 50

    Image of fiber rich grains and berries.

    By the time people reach their forties, fifties, or sixties, they will usually experience some form of bowel trouble such as diverticulosis, irritable bowel, and constipation.

    To prevent various kinds of bowel trouble, practice these healthful habits.

    *  Eat a diet high in fiber. (Oat bran, wheat bran, beans, fruit, and vegetables are good sources of fiber.)

    *  Avoid routine use of laxatives, since they disrupt the normal rhythm of the bowel. To ease elimination, take a high-fiber preparation like Metamucil instead.

    *  Drink at least six to eight 8-ounce glasses of water a day.

    *  Avoid straining when passing stool.

    You should see your doctor if you notice blood in the stool, experience severe abdominal pain, pass pencil-thin stools, or note a significant change in your bowel habits.

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

    © American Institute for Preventive Medicine

  • Agility Means Mobility

    SELF-CARE CORNER

    Image of 3 senior citizens walking on treadmills.

    Want to be able to move around well as you age? Finding it more difficult to get down on your knees (and get up)? Interested in keeping your joints strong and flexible to meet the demands of daily life?

    Join the club. Without our ability to get around, all kinds of health problems set in, according to the CDC. MySilverAge.com challenges not just seniors but everyone else to work out to improve mobility with these 3 functional fitness workouts:

    *Use sandbells to minimize strain.While exercise equipment such as dumbbells strengthen arms, many weights can place too much strain on the hands. A sandbell-a weighted, contoured fabric bag filled with sand-is an easier alternative for older adults and others who have trouble gripping items, because they offer customizable weight and grip for strength exercises, while minimizing stress and strain on hands.

    *Use interval training for quick bursts of energy.Children tend to have short bursts of energy followed by periods of rest before they start again. Keep up with the kids with interval training. Walk on a treadmill at a normal speed for 5 minutes, then increase to a more challenging pace for 1 minute and repeat.

    *Use an exercise ball for better balance.Good balance is vital for safe walking, stair climbing, and avoiding falls. Use an exercise ball in place of a chair during traditional workouts, such as lifting weights, to help improve balance. The instability of the ball forces all the body’s muscles to work together to support stability and steady balance.

    © American Institute for Preventive Medicine

  • Breast Cancer Awareness

    SELF-CARE CORNER

    Image of a group of women wearing pink shirts, smiling with thumbs up.

    During the month of October, many organizations, groups and individuals across the world increase awareness of breast cancer and raise funds to research the disease and find a cure.

    Breast cancer is the second most common kind of cancer in women. About 1 in 8 women born today in the United States will get breast cancer at some point. The good news is that many women can survive breast cancer if it’s found and treated early.

    *  If you are a woman age 40 to 49, talk with your doctor about when to start getting mammograms and how often to get them.

    *  If you are a woman age 50 to 74, be sure to get a mammogram every 2 years. You may also choose to get them more often.

    Risk factors for breast cancer in women include:

    *  Increasing age

    *  Changes in BRCA1, BRCA2, and other cancer genes

    *  Personal history of breast cancer or a mother or sister has or had breast cancer

    *  Dense breast tissue (shown on a mammogram)

    *  Certain abnormal breast changes that are not cancer. These changes are found during a breast biopsy.

    *  Radiation therapy to the chest before age 30

    *  Never giving birth or having a first full-term pregnancy after age 30. Never breast-fed  a baby.

    *  Being obese or overweight after menopause

    *  Hormone therapy (estrogen plus progestin) after menopause

    *  Alcohol-the more used, the greater the risk.

    *  Lack of physical activity throughout life

    Talk to a doctor about your risk for breast cancer, especially if a close family member of yours had breast or ovarian cancer. Your doctor can help you decide when and how often to get mammograms.

    FYI

    The third week of October is Male Breast Cancer Awareness Week. Though rare, men can get breast cancer too. For men, the lifetime risk of being diagnosed with breast cancer is about 1 in 1,000. Yearly, about 450 men in the U.S. die from breast cancer. Men should look for and report a lump or other change in a breast to their doctors.

    © American Institute for Preventive Medicine

  • Due Date

    SELF-CARE CORNER

    Image of pregnant women smiling.

    Although we think of pregnancy as lasting 9 months, in reality most pregnancies last nearly 10 months. Research shows that babies are born healthier if they have at least 39 weeks to grow in the womb.

    The NIH in Health offers these wise choices for a healthy pregnancy:

    *  See your doctor for regular care while you are pregnant.

    *  Talk to your doctor about the medicines you take. Some may not be safe during pregnancy.

    *  Follow a healthy diet.

    *  Take folic acid-at least 400 micrograms each day. This B vitamin can help prevent serious birth defects of the brain and spine. Make sure you take folic acid for at least one month before you get pregnant, too.

    *  Stay active. Ask your doctor which physical activity is safe for you.

    *  Avoid drinking alcohol and smoking (and being around anyone smoking).

    *  Control any existing conditions such as diabetes.

    *  If you have no medical reasons to deliver early, wait until at least 39 weeks for delivery. A woman’s body will go into labor when the baby is ready to enter the world.

    © American Institute for Preventive Medicine

  • Keeping Asthma Under Control

    SELF-CARE CORNER

    Image on women holding an inhaler.

    According to the CDC, 25 million Americans have asthma today, including 10 percent of all children. Although it’s common, it should not be taken lightly. Asthma can severely affect quality of life, and can be deadly.

    Asthma attacks occur when a person with asthma comes into contact with an asthma “trigger.” A trigger causes inflammation and narrowing of your lungs’ airways. This can lead to coughing, wheezing and can limit or even prevent breathing. Asthma attacks require rescue medicines and can be a medical emergency.

    If you or your child has asthma, the most important thing you can do is keep it under control to avoid attacks. The keys to good asthma control are to:

    Have regular asthma checkups with your doctor.

    Working with your doctor to develop an asthma action plan plays a key role in good asthma control. Keep a diary of your asthma triggers and symptoms such as wheezing, coughing and shortness of breath. Discuss these with your doctor to find better ways to control your asthma. The goal is to minimize asthma attacks and take medicines, as needed.

    Use your asthma control medicines as prescribed.

    Control medicines are taken regularly, usually every day. These medicines help you avoid an asthma attack by minimizing inflammation. They do not help during an asthma attack.

    Know your asthma triggers and avoid them.

    Each person’s asthma triggers are different. They may include irritants, like cigarette smoke or chemical fumes, or they may be allergens such as dust, mold or pollen. You and your doctor should discuss your asthma triggers and how they can be avoided.

    © American Institute for Preventive Medicine