HealthyLife Articles

Category: Uncategorized

Look Cool & Protect Your Eyes

SELF-CARE CORNER

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

January 23, 2026
Refocus Your Pain

SELF-CARE CORNER

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

January 23, 2026
The Importance Of Proper Eye Care

SELF-CARE CORNER

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

January 23, 2026
When To Brush Your Teeth

SELF-CARE CORNER

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

January 23, 2026
Best Exercise For People With Diabetes

BE FIT

The best exercise for anyone with diabetes may be a notch above a casual walk, according to Jamie Cooper, assistant professor of nutritional sciences at Texas Tech University.

“A person should exercise to the point when they’re breathing a little bit harder and sweating a little bit-then they know they’re working more intensely,” Cooper said.

The type of exercise really doesn’t matter as long as you’re moving and getting some exercise on a regular basis. Finding something you enjoy and are motivated to do is probably more important than a specific type of exercise to treat diabetes.

“It’s not something you just do once a month or for a couple of weeks and quit. It has to be something you adapt into your new, healthier lifestyle and do on a regular basis,” Cooper said.

© American Institute for Preventive Medicine

January 23, 2026
Exercise For Stronger … Bones?

BE FIT

If you’re lifting weights or doing push-ups, you must want strong muscles, right? Actually, weight-training exercises, sometimes called resistance exercises, are great for your bones too.

Men and women of any age can benefit from the bone-building effects of strength training. It’s especially important as we get older, when bones tend to get thinner.

If you’re new to strength training, be sure to check with your doctor before beginning. Just two to three days a week of strength training can have big benefits. And you don’t have to lift heavy weights or do difficult routines. Here are some quick and simple ways to get started.

* If you belong to a gym, try using the weight machines. These are safer and easier to start with than free weights. Ask the gym staff for help and for correct usage tips if needed.

* At home, you can do simple exercises without any equipment. Arm raises, leg curls, chair dips, and toe stands are all good examples. Get information and videos on various exercises for seniors and beginners atwww.nihseniorhealth.gov.

Sources: National Osteoporosis Foundation, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
How Physical Activity Works

BE FIT

No, this is not another article about why you should be active. This information tells you how exercise works to keep you healthier.

The concept to understand is called overload. And according to the government’s Physical Activity Guidelines for Americans, overload is the physical stress placed on your body when your physical activity is greater in amount or intensity than usual.

The body responds and adapts to these stresses (say, a Zumba class). For example, aerobic activity places stress on your heart and lungs and muscles. Your lungs are required to move more air and the heart pumps more blood and delivers it to working muscles. This increase in demand increases the efficiency of your lungs, heart, your entire circulatory system, and your muscles.

Muscle-strengthening exercise overloads muscles and bones in the same way-making them stronger.

Also tied to the idea of overload is the principle of progression. Once you reach a certain fitness level, you progress to higher levels of physical activity by continued overload and adaptation. These small and progressive changes help your body adapt to the additional stresses while minimizing your risk of injury.

© American Institute for Preventive Medicine

January 23, 2026
Run For Your Life

BE FIT

Vigorous exercise is good for your health, but too much can do more harm than good to your heart.

Limit your exercise to a maximum daily dose of between 30 and 50 minutes, say researchers in an editorial published in Heart.

The idea that more and more high-intensity exercise, such as marathons, can only do you good is a myth, say the cardiologists from St. Luke’s Mid America Heart Institute in Kansas City.

Routine moderate physical activity will add years to your life and life to your years, but running too far, too fast, for too many years may speed your race to the finish line of life, they said.

If you must train for a marathon, do just one or a few and then cut back to a safer, healthier exercise pattern.

© American Institute for Preventive Medicine

January 23, 2026
Timing Is Everything: When To Exercise

BE FIT

Some people swear by a 6 a.m. run each day. Others are night-owls and hit the gym after dinner. Still others might go to a yoga class on their lunch hour. When is the right time of day to work out?

Experts say there is no big difference in the time of day – as long as you stick with it. The key is to find a time that works for you and your schedule, according to the American Heart Association.

Workout partners

Studies show that people who have an exercise buddy are more likely to exercise regularly. If you can meet a friend at the gym or walk together, find a time that works for both of you.

Think about sleep

If you already have trouble falling asleep at night, a late-night workout probably won’t help. Exercise can make you feel more energetic and alert, instead of allowing you to wind down for rest. Schedule your workout at least two hours before you plan to go to sleep.

Morning means consistency

If you have a busy schedule, it may be easier to fit your workout into the early morning hours. People who exercise before work or other commitments find that they can get it done and “out of the way” before other things can interfere.

Make it work for you

If you dread going to the gym, you’re less likely to do it. Try different times of day and different routines to see which ones suit you best. Make it as fun as you can, and do it at a time of day when you feel your best. It can take two weeks or longer to build a habit, so give it a chance – and don’t give up if it’s difficult at first. You may find that over time, you have more energy and start to look forward to your exercise routine.

Another reason to get moving

During exercise, your body releases endorphins, which are special chemicals in the brain that reduce stress, relieve pain, and help you sleep better.

Source: Anxiety and Depression Association of America

© American Institute for Preventive Medicine

January 23, 2026
5 Reasons You Need Fat In Your Diet

HEALTHY EATING

Energy:

Fat provides a highly concentrated form of energy. One gram of fat gives you 9 calories of energy, which is over twice that provided by carbohydrates or protein.

Organs need a cushion:

A cushion of fat helps protect organs from injury and holds them in place.

Cell structure:

Whether it is hair, skin, or eyes, fats make up part of the membrane that surrounds each cell of the body, and without them the rest of the cell can’t function.

Immune function:

Without good fats in our diet, immune function becomes partially impaired and our bodies are susceptible to foreign invaders such as bacterial and viral infections.

Nutrient transport:

Vitamins A, D, E, and K are fat-soluble vitamins and need fat to help the body transport, store, and absorb them.

© American Institute for Preventive Medicine

January 23, 2026