HealthyLife Articles

Category: Uncategorized

  • Don’t Be Duped By Antiwrinkle Creams

    Mature Health: Over Age 50

    Image of women looking in a mirror examing her face.

    Don’t be misled by over-the-counter skin care products that claim to get rid of wrinkles. There’s no such thing. The closest thing to a wrinkleremoving cream is retinoic acid, a synthetic form of vitamin A. Applied to the skin surface, retinoic acid increases blood flow and stimulates skin cells called fibroblasts to produce new collagen (a protein that keeps skin smooth). This process can help to reduce tiny wrinkles and make deep wrinkles less noticeable. Retinoic acid also speeds up the rate that your skin’s cells move to the surface and die off to be replaced with new cells, so your skin looks younger.

    Retinoic acid is available as Retinol in over-the-counter products and by prescription under the trade name Retin-A. Regular vitamin A has no effect on wrinkles, whether it’s taken orally or applied directly to the skin.

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

    © American Institute for Preventive Medicine

  • 10 Habits For Healthy Weight

    SELF-CARE CORNER

    Image of feet on a scale.

    1.  Drink more water. Staying hydrated can give you more energy to be active.

    2.  Don’t drink soda. Sugary drinks add extra calories and no nutrition. Try to cut back or skip them all together.

    3.  Get exercise. Don’t worry about getting exercise every single day. If you miss a day or two, start again. Don’t give up.

    4.  Eat more fruits and vegetables. Replace high-calorie foods like French fries, potato chips or processed foods with fresh or frozen fruits and veggies.

    5.  Focus on sleep. Being rested helps control hunger and may help you prevent weight gain.

    6.  Eat only when hungry. Treats are tempting but save them for special occasions.

    7.  Control food portions. Start with small amounts of food on your plate and eat slowly. Then, go back for more food only if you’re still hungry.

    8.  Keep a food diary. Write down everything you eat. This may help you understand where you could make better food choices. You can also use an app on your phone or computer to do this.

    9.  Don’t eat in front of the TV. Instead, eat without distractions at a table. This can help you avoid mindless overeating.

    10. Try strength training. Exercises like leg lifts and push-ups build muscle. This helps you burn more calories, even while resting.

    Look for more healthy, proven ways to lose weight atwww.familydoctor.org. This website has advice on healthy food choices, exercise basics, and more.

    © American Institute for Preventive Medicine

  • Caring For Minor Burns

    SELF-CARE CORNER

    Image of first aid on a burn to the arm.
    Chart of degree of burns.

    Many people have experienced the pain that even a minor burn can cause. The home can have many burn hazards, such as touching a hot stove, getting splashed with hot water, or even biting into food with hot spots. Children, especially, can be prone to burns when they accidentally touch something hot. Adults need to be careful too: burns are painful – and possibly dangerous –  at any age.

    What to do after a burn

    If you do get a minor (first-degree) burn, know how to care for it at home so it heals as quickly as possible. If the skin isn’t broken, you should:

    *  Run cool water over the burn or soak it in cool water. Do not use ice: it’s too harsh. Keep the area under water for at least 5 minutes. You may also use a clean towel or cloth soaked in cold water.

    *  After soaking or rinsing the burn, cover it with a clean, dry bandage or gauze pad.

    *  Pain relievers like ibuprofen (e.g., Advil®) or acetaminophen (e.g., Tylenol®) can help if advised by a doctor.

    What not to do

    Treat burns with care. Do NOT:

    *  Use oil, ointment, butter or other greasy substances on the burn.

    *  Breathe or blow on the burn.

    *  Touch or pop blistered or dead skin.

    When it’s an emergency

    Always call 911 or seek emergency medical care if:

    *  You’re not sure how bad the burn is.

    *  A child gets burned.

    *  Burn is caused by chemicals or electricity.

    *  You think it might be a second or third-degree burn.

    *  It covers a large area of skin, bigger than 2 to 3 inches wide.

    *  The burn is on a hand, foot, face or genitals.

    Sources: American Academy of Family Physicians, American Academy of Pediatrics

    © American Institute for Preventive Medicine

  • Go Red To Manage Pain

    SELF-CARE CORNER

    Image of cherry juice.

    Tart cherries may help reduce chronic inflammation, especially for the millions of Americans suffering from joint pain and arthritis, according to research from Oregon Health & Science University. The researchers suggest tart cherries have the “highest anti-inflammatory content of any food” and can help people with osteoarthritis manage their disease.

    In a study of women ages 40 to 70 with inflammatory osteoarthritis, the researchers found that drinking tart cherry juice twice daily for three weeks led to significant reductions in important inflammation markers-especially for women who had the highest inflammation levels at the start of the study.

    Often thought of as “wear-and-tear” arthritis, osteoarthritis is the most common type of arthritis. Athletes are often at a greater risk for developing the condition, given their excessive joint use that can cause a breakdown in cartilage and lead to pain and injury, according to the Arthritis Foundation.

    Along with providing the fruit’s bright red color, the antioxidant compounds in tart cherries-called anthocyanins-have been specifically linked to high antioxidant capacity and reduced inflammation, at levels comparable to some well-known pain medications.

    Available every day of the year in dried, frozen, and juice forms, tart cherries are a versatile ingredient to include in any training or inflammation-fighting diet.

    © American Institute for Preventive Medicine

  • Mouth To Hand

    SELF-CARE CORNER

    Image of person holding their wrist.

    Tingling, numbness and pain in your fingers and wrists? Is it just tired hands or something more severe? While, these can all be signs of tired, overused hands, these symptoms can also indicate something serious, such as a repetitive stress injury, tendonitis, aggravation of arthritis or sprains, and even carpal tunnel syndrome.

    With over 152.7 billion text messages sent per month in the U.S. alone, according to CTIA-The Wireless Association, it is becoming clear that our society is shifting its primary method of communication from our mouths and voices to our hands and fingers. With this shift, there has also been an increase in the number of injuries related to these repetitive motions.

    “It is important that patients don’t dismiss symptoms of sore fingers, occasional numbness and tingling,” says George Kardashian, MD, an orthopedic surgeon and hand specialist at The Center for Bone and Joint Disease. “These symptoms are all the body’s way of saying it needs a break or a more serious injury will occur.”

    Since it is almost impossible to stop using mobile devices or computers completely, it is important to know how to prevent these symptoms from turning from sore, tired fingers into something more severe.

    *  Take frequent breaks from typing and texting.

    *  Stretch your hands and fingers.

    *  Use ice packs to reduce swelling.

    *  See your doctor if you have continuing symptoms.

    © American Institute for Preventive Medicine

  • Safe Ways To Get Rid Of Warts

    SELF-CARE CORNER

    Close up image of a wart.

    Warts are noncancerous growths caused by a contagious virus. Common warts usually appear on the hands, and plantar warts appear on the bottoms of the feet.

    Most common and plantar warts are harmless and will go away on their own with time. But, they may cause pain or embarrassment. As a result, many people would rather see them gone sooner rather than later.

    Wart basics

    If you’re not sure whether you have a wart, it’s best to see your doctor. Some skin cancers can look like warts.

    You can get warts from other people or from touching a surface that had the wart virus on it. The virus that causes warts is known as human papillomavirus (HPV). Children and teens get warts most often, but they can happen to anyone.

    Keep warts away

    It’s best to try and avoid getting warts in the first place. To help avoid warts, doctors say:

    *  Don’t go barefoot in public showers, bathrooms, locker rooms, and around swimming pools. Wear flip flops or waterproof shoes.

    *  Don’t share towels or personal items with others unless it has been washed.

    *  Wash hands regularly, including before and after eating, after using the bathroom, and after touching shared surfaces like doorknobs and ATMs.

    *  Finally, never pick at or scratch warts. This can spread the wart to other parts of the body.

    Medicines for warts

    There are a few ways to help speed the healing process for warts and get rid of them sooner. They include:

    *Wart medicine:Look for one that contains salicylic acid as the active ingredient. This medicine helps peel the wart off gradually. It can be purchased in a liquid or gel you apply to the skin, or in patches that stick on the wart.

    *Wart freezing sprays:An over-the-counter wart freezing spray can help get rid of warts. The spray blisters the wart and the skin around it, allowing it to fall off in a few days.

    *Duct tape:Some studies suggest that applying duct tape to the wart may help it go away. Put a small piece of duct tape over the wart and change the tape every couple of days. This may help peel the wart off.

    Be patient with any wart treatment. It may take several applications before the wart goes away. If these home remedies aren’t working, talk to your doctor. Most dermatologists offer stronger wart removal treatments when needed.

    Sources: American Academy of Dermatology, American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Don’t Fall For Health Fraud Scams

    SELF-CARE CORNER

    Image of middle-aged man thinking.

    The FDA offers some tip-offs to help you identify health fraud rip-offs.

    One product does it all.Be suspicious of products that claim to cure a wide range of diseases.

    Personal testimonials.Success stories, such as “It cured my diabetes” or “My tumors are gone,” are easy to make up and are not a substitute for scientific evidence.

    Quick fixes.Few diseases or conditions can be treated quickly, even with legitimate products. Beware of language such as “Lose 30 pounds in 30 days” or “Eliminates skin cancer in days.”

    “All natural.”Some plants found in nature (such as poisonous mushrooms) can kill when consumed even though they are perfectly “natural.” Also, FDA has found numerous products promoted as “all natural” but that contain hidden and dangerously high doses of prescription drug ingredients or even untested active artificial ingredients.

    “Miracle cure.”Alarms should go off when you see this claim or others like it such as “new discovery,” “scientific breakthrough,” or “secret ingredient.” If a real cure for a serious disease were discovered, it would be widely reported through the media and prescribed by health professionals-not buried in print ads, TV infomercials, or on Internet sites.

    Conspiracy theories.Claims like “The pharmaceutical industry and the government are working together to hide information about a miracle cure” are always untrue and unfounded. These statements are used to distract you from the obvious, common-sense questions about the so-called miracle cure.

    Even with these tips, fraudulent health products are not always easy to spot. If you’re tempted to buy an unproven product or one with questionable claims, check with your doctor or other health care professional first. You can file a complaint with the FDA at its website:www.fda.gov.

    © American Institute for Preventive Medicine

  • Yes, More Sunscreen!

    SELF-CARE CORNER

    Image of sun hat, sunglasses and sunscreen.

    Wear it. Wear plenty of it. And this summer is the first season for the new FDA regulations. Here’s what you need to know about labels and ingredients from Dr. Alan Friedman of Montefiore Medical Center.

    Water-resistant

    Sunscreens claiming to be waterproof and sweat proof are no longer on the shelves. In their place are 40- and 80-minute water-resistant sunscreens. They offer sun protection for a limited time when exposed to water. Choose the 80-minute water-resistant product and reapply after swimming or toweling off.

    Sun Protection Factor (SPF)

    Some people think that SPF measures the length of time users can be in the sun before getting sunburned. Not so. SPF defines the amount of ultraviolet B (UVB) radiation needed to cause sunburn, even while sunscreen is on. Sunscreens with SPF 2 through SPF 14 can prevent sunburn, but they provide no protection against skin cancer or premature skin aging. Such sunscreens must now carry a warning label stating, “Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.”

    The FDA has yet to rule on whether products with SPF values higher than 50 provide extra protection compared to ones with SPF values of 50.

    For a sunscreen to reach its listed SPF, a full ounce (think of a shot glass full) needs to be applied. Recent research shows that people only apply 20-25% of this amount, unknowingly lowering the protection factor of their sunscreens. Best choice: SPF 30 or higher and plenty of it.

    Broad spectrum

    Until the final FDA requirements took effect, sunscreens were only evaluated and regulated for their ability to protect against UVB radiation, as measured by SPF. Now, sunscreens also are evaluated for their UVA protection. Sunscreens labeled as “broad spectrum” protect against both UVA and UVB radiation.

    “UVA penetrates deeper into the skin where it can accelerate skin aging and cause skin cancer. I call UVA the silent killer, because unlike UVB, it does not cause sunburns so it is hard to tell if you are getting harmful exposure,” said Dr. Friedman. “Broad spectrum sunscreen use should not be limited to beach outings or summer months. Recent research showed that the skin aging process is significantly slower among people who apply broad spectrum sunscreen daily, year round.”

    Read the ingredients

    Sunscreen companies use different mixtures of ingredients. Choose products that have a variety of sun-blocking agents. Dr. Friedman recommends selecting a sunscreen that contains several organic sun-blocking agents such as ecamsule, cinoxate, octyl salicylate, and benzophenones (oxybenzone). The different chemicals work in synergy to create greater sun protection than any one ingredient alone. Also, combining multiple agents allows companies to use less of each, which decreases the risk of any associated irritation.

    The best products also contain mineral, physical sun-blocking agents like zinc oxide and titanium oxide. In the past, these ingredients appeared chalky and left skin greasy, but newer products deliver “micronized” thinner, sheerer formulations. Products that contain talc and bentone gel prevent these ingredients from clumping, and improve cosmetic appearance.

    Look for pH stabilizers to hydrate and fortify the skin, like dimethicone, cyclomethicone, and sodium phosphate. When the skin is hydrated, its can heal and repair itself much more quickly.

    © American Institute for Preventive Medicine

  • Build A Strong Core

    BE FIT

    Image of older man sitting on chair.

    “A strong core is key to good posture and for doing most day-to-day activities with ease, such as getting in or out of a car, walking up and down stairs, or reaching for a book from a shelf,” said Michelle Miller, an exercise physiologist at Indiana University. Weak core muscles can result in poor posture, increased susceptibility to back injuries, poor balance, lack of range of motion, and an altered walking stride.

    See how it feels to turn on your core muscles-in less than a minute.

    *  Sit on the edge of a firm chair with feet and legs at a 90-degree angle and place both hands on the front of your stomach area.

    *  Now, draw your bellybutton toward the center and pretend to lift at the same time to feel contracted and lengthened throughout the middle of the body-but not so much you hold your breath. Miller often tells clients to imagine putting on a tight jacket and then zipping it up. When doing this, the front and back of the body should contract at the same time.

    *  Finding the neutral position of the hips is important for proper posture. The hips should not be tipped forward or backward. Miller encourages you to “think of your pelvis as a bucket of water-tipping means spilling.”

    *  Now, for the shoulders and head. The head should not jut forward, nor the shoulders round in. Face straight ahead, chest high and sit tall.

    “If you can hold this position sitting, you can hold it when you walk, drive, do household chores or other leisure time activities,” Miller said.

    © American Institute for Preventive Medicine