HealthyLife Articles

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10 Tips To Lower Your Risk For Colorectal Cancer

SELF-CARE CORNER

UCLA experts encourage you to protect your colon health:

1. Get regular colorectal cancer screenings starting at age 50 if you are at normal risk.

2. Talk to your doctor about screenings before age 50 if you are at higher risk. This could be due to a personal or family history of colorectal cancer, other cancers or inflammatory bowel disease.

3. Eat between 25 and 30 grams of dietary fiber each day. Fiber is in fruits, vegetables, whole-grain breads and cereals, nuts, and beans.

4. Eat a low-fat diet. Colorectal cancer has been associated with diets high in saturated fat.

5. Eat foods with the B-vitamin folate. Good sources are leafy green vegetables.

6. Drink alcohol in moderation and quit smoking. Alcohol and tobacco in combination are linked to colorectal cancer and cancers of the stomach and intestines.

7. Exercise for at least 20 minutes 3 to 4 days a week.

8. Report to your doctor any persistent symptoms such as:

* Blood in the stool

* A change in bowel habits

* Weight loss

* Narrower-than-usual stools

* Abdominal pains or other gastrointestinal complaints

9. Maintain a healthy weight.

10. Get more information atwww.cancer.org(the American Cancer Society website).

© American Institute for Preventive Medicine

January 23, 2026
Avoid Gum Disease With These Tips

SELF-CARE CORNER

Are you wondering if “a little blood” on your toothbrush is a reason to be concerned? It could indicate the early stages of gum disease, which can lead to serious dental problems later. Almost half of adults over age 30 have gum disease. Plus, 70 percent of people over age 65 have it, too.

The good news is, you can take steps now to prevent it from getting worse. This could save you from tooth loss or gum problems.

What causes gum disease?

Gum disease (“periodontitis”) happens when plaque-a sticky film of bacteria-builds up on teeth and hardens. At first, this can cause gums that look red, swollen or that bleed (“gingivitis”). As it gets worse, the gums can pull away from the teeth. This can cause infections in the mouth. The infection can lead to bone loss in the mouth and eventually, tooth loss. Gum disease may also be linked to other health problems, including diabetes and heart disease.

Keep gums healthy

A few tips can help you avoid gum disease and keep your smile feeling and looking great for years to come:

* Brush twice a day. Brush with fluoride toothpaste for at least 2 minutes each time and get all surfaces and sides of teeth. Also brush the tongue. Be sure you replace your toothbrush at least every six months, or sooner if it shows signs of wear or fraying.

* Floss once a day. Plaque hides between teeth, where the brush can’t reach. Remove it each day with floss and you can avoid plaque buildup that hardens and turns to tartar, which can only be removed by a dentist.

* Don’t smoke. More than 60 percent of smokers have gum disease. This is one of the many reasons quitting is important for your health.

* See your dentist every six months. A dentist can remove any plaque or tartar and will check the health of your gums. They can work with you to reverse gum disease in the early stages.

* Ask about mouthwash. Some mouthwashes can help reduce plaque and tooth decay. Those at higher risk for gum disease may wish to talk to their dentist about the best options.

If your gums look red or tend to bleed, see your dentist. Early treatment can save your gums and teeth. Even if they are in great shape, regular visits to the dentist will help you keep them that way. Your smile will thank you!

Sources: National Institutes of Health, American Academy of Periodontology

© American Institute for Preventive Medicine

January 23, 2026
Cautions About Sinus Rinsing

SELF-CARE CORNER

Little teapots with long spouts have become a fixture in many homes for reasons that have nothing to do with tea.

Called neti pots, they are used to rinse the nasal passages with a saline (salt-based) solution and have become a popular treatment for congested sinuses, colds and allergies, and for moistening nasal passages exposed to dry indoor air.

The FDA has concerns about the risk of infection tied to the improper use of neti pots and other nasal rinsing devices. The agency is promoting safe practices for using all nasal rinsing devices, which include bulb syringes, squeeze bottles, and battery-operated pulsed water devices.

These devices are generally safe and useful products, but they must be used and cleaned properly.

Most important is the source of water that is used with nasal rinsing devices. Tap water that is not filtered, treated, or processed in specific ways is not safe for use as a nasal rinse.

Some tap water contains low levels of organisms, such as bacteria and protozoa. These include amoebas, which may be safe to swallow because stomach acid kills them. But these “bugs” can stay alive in nasal passages and cause potentially serious infections, according to the CDC.

The procedure for nasal rinsing may vary slightly by device, but generally involves these steps:

* Wash and dry hands. Check that the device is clean and completely dry. Wash the device with distilled, sterile, or boiled and cooled tap water. Then dry the inside with a paper towel or let it air dry between uses.

* Use the appropriate water to prepare the saline rinse, either with the prepared mixture supplied with the device, or one you make yourself with distilled or sterile water, which you can buy in stores. The label will state “distilled” or “sterile.” Boiled and cooled tap water-boiled for 3 to 5 minutes, then cooled until it is lukewarm may be used. Previously boiled water can be stored in a clean, closed container for use within 24 hours. Or use water passed through a filter with an absolute pore size of 1 micron or smaller, which traps potentially infectious organisms. CDC has information on selecting these filters, which you can buy online or from some hardware and discount stores.

* Lean over a sink, tilt your head sideways with your forehead and chin roughly level to avoid liquid flowing into your mouth.

* Breathe through your open mouth. Insert the spout of the saline-filled container into your upper nostril so that the liquid drains through the lower nostril.

* Clear your nostrils, and then repeat the procedure, tilting your head sideways, on the other side. Some people like to do this procedure in the shower.

Nasal rinsing can remove dirt, dust, pollen and other debris, as well as help to loosen thick mucus. It can also help relieve nasal symptoms of allergies, colds and flu.

© American Institute for Preventive Medicine

January 23, 2026
Hard To Pronounce, Painful Foot Pain

SELF-CARE CORNER

Ouch! That heel pain you feel when you first get up in the morning has a name.

Plantar fasciitis(PLAN-ter fash-ee-EYE-tus). An inflammation of the fibrous band of tissue that connects your heel bone to the base of your toes along the bottom of your foot. The condition usually starts with pain the morning after a day of increased physical activity. You may not remember a specific injury.

Ice the sore area for 20 minutes two times a day, after dinner and before bedtime, to relieve symptoms. Ask your doctor about taking nonsteroidal anti-inflammatory pain relievers, suggest experts at the American Orthopaedic Foot & Ankle Society.

Stretching the plantar fascia with these exercises (www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Plantar-Fasciitis.aspx) is the best treatment after the initial inflammation has gone down.

For longer-term problems and pain that won’t go away, some injections are available, and shock wave therapy is an option. Surgery may be a final solution.

© American Institute for Preventive Medicine

January 23, 2026
Move In Minutes

SELF-CARE CORNER

Sitting for extended periods can raise the chances of developing cancer even for people who exercise regularly, says recent research. In response to these findings, fitness experts at The University of Texas MD Anderson Cancer Center share advice on how to get moving in minutes.

“Taking just one- to two-minute breaks from sitting may help lower your cancer risk,” said Dr. Karen Basen-Engquist, professor in the Department of Behavioral Science. “That’s because even short spurts of movement can help minimize inflammation, insulin resistance, and long-term weight gain-all factors that make it harder for the body to fight off cancer.”

Basen-Engquist, who uses a pedometer and tries to get at least 500 steps an hour, offers these tips to get moving-no matter how many minutes you can grab each day.

Have 5 minutes? Stretch.

Take breaks from sitting at work or home by standing up and stretching your back, forearms, wrists, legs, and hamstrings. Among the benefits: more energy, better circulation, and less muscle tension and stress.

Have 10-15 minutes? Take a brisk walk.

Head out during your lunchtime. Take walking meetings with coworkers. Plan a quick trip around the neighborhood. Walking helps maintain a healthier blood pressure, boosts metabolism, curbs stress, and possibly reduces breast and colorectal cancer risk.

Just keep in mind that brisk walking yields more benefits than a casual stroll. So you should feel a little out of breath and feel your heart beating a little faster.

Have 20-30 minutes? Tidy the house.

Tidying up does more than limit couch time. It can also qualify as aerobic activity. To get your heart rate up, focus on repetitive activities that use large muscle groups, like the legs and back. This includes vacuuming, mopping, scrubbing, gardening, and even taking multiple trips upstairs to put away laundry.

Have just 1-2 minutes? Take the stairs.

Skip the elevator or escalator and take the stairs at work and when doing errands. Stairs get your heart pumping, build muscle, strengthen bones, and burn calories. The more often you take one step at a time, the bigger the payoff.

© American Institute for Preventive Medicine

January 23, 2026
Shingles (And We’re Not Talking About Your Roof)

SELF-CARE CORNER

Shingles is a painful viral infection that affects 30% of Americans every year. It is caused by Varicella Zoster virus, the same virus that causes chicken pox.

The outbreak occurs mostly in people 50 years of age and older. The virus can lie dormant in the nerve tissue of the body for many years, then becomes activated and causes shingles later in life.

According to the Centers for Disease Control and Prevention, shingles is not passed from one person to another. However, the virus that causes shingles can spread from a person with active shingles to another person who has never had chicken pox. In such cases, the person exposed to the virus might develop chickenpox, not shingles.

“If you are diagnosed with shingles, you are contagious as long as you have blisters and ulcers. It is important to cover your rash and wash your hands frequently. It also is important to avoid people who have not received the chicken pox vaccine, pregnant women and anyone with a weak immune system,” said Dr. Khalilah Babino, physician at Loyola University Health System and assistant professor in the Department of Family Medicine at Loyola University Chicago Stritch School of Medicine.

A shingles outbreak can last several weeks. Before the rash appears, the following symptoms may occur:

* Fatigue

* Headache

* Tingling

* Itching

* Burning Pain

After a few days, a blistering rash in clusters appears. The shingles rash is always located along the involved nerve pattern called a dermatome, typically in a band on one side of the body. Most often, the rash is on the chest and/or back, but can occur on other body parts.

“If you develop shingles on your face, especially near your eye, you should seek immediate medical care as this type may result in loss of vision,” Dr. Babino said. The blisters that form will pop in a few days and become open sores, which are contagious. Usually, these ulcers scab over within 7 to 10 days and the rash goes away within 4 weeks.

“Fortunately, there is antiviral medication to help slow the virus and speed recovery. The earlier the medication is started, the more effective it is against the virus. I recommend starting these medications within 72 hours of the onset of rash. Since shingles can be very painful, you might also need prescription pain medication,” Dr. Babino said.

Most people with shingles do not suffer any complications. Still, there is a 10% chance of developing a painful condition called post-herpetic neuralgia after the rash has gone away. The pain can last from a few months to a year.

You can decrease your risk of developing shingles and its complications by getting the shingles vaccine. One dose of shingles vaccine is advised for adults age 60 years and older, but can be given between the ages of 50 and 59.

“People who have had shingles previously can still receive the vaccine. If you are above the age of 50 years old, you should talk to your health care provider about the shingles vaccine,” Dr. Babino said.

© American Institute for Preventive Medicine

January 23, 2026
Tips To Prevent Trips & Falls

SELF-CARE CORNER

It’s one thing to lose your balance and fall. But it’s especially important to keep elderly people from the hazards of a trip and fall.

The causes of balance issues could come from a number of different sources-many that don’t have a seemingly direct connection to balance or falls. Dr. Jason Rice, a primary care internist at Loyola University Health System, tells about some surprising reasons you may lose your balance and fall.

Blood pressure medication.

Some of these drugs can lead to side effects such as dizziness and lightheadedness, especially when changing positions such as standing up from a seated position. The same mechanism that allows our body to quickly adjust our blood flow after moving to a standing position from a seated or flat position can lead to a change in blood pressure, and several medications actively work to hinder this mechanism, which can lead to unsteadiness or falls when changing positions. Solution: Stand up slowly and get your bearings before walking. Staying hydrated also helps to prevent drops in blood pressure.

Blood vessel changes.

Over time the elasticity of blood vessels starts to decline and this can affect blood flow. Similar to blood pressure medication, this can cause you to become dizzy or lightheaded when changing positions, which can lead to falls. Solution: Stand up slowly and hold on to a stable surface before walking.

Low blood sugar.

Low blood sugar can cause dizziness, falls, and even loss of consciousness. This is especially true for people with diabetes. If you are taking medication to lower your blood sugar, make sure you take it with an adequate meal so your sugar doesn’t drop too low.

Declining vision.

Visual clues are an extremely important part of balance. As we age, our eyesight declines, which can lead to issues with balance. Regular visits to your primary care physician, which includes a vision assessment, is the best way to avoid this problem.

© American Institute for Preventive Medicine

January 23, 2026
5 Things About Natural Anxiety Remedies

SELF-CARE CORNER

Nearly everyone has anxiety at times. Stressful situations and important events can make you feel edgy or anxious.

Sometimes, however, anxiety becomes a health problem. It happens frequently and it interferes with your life. This is called an anxiety disorder. If this happens to you, see your doctor. Treatments can help, including therapy and medications. Don’t try natural remedies for an anxiety disorder unless your doctor recommends it.

People who have mild anxiety or occasional stress may look for “natural” or complementary health remedies.

1. Acupuncture is a popular natural anxiety treatment. It involves placing thin needles into the top layer of skin in certain points on the body. If you decide to try acupuncture, see a licensed practitioner who uses sterile, single-use needles.

2. Massage therapy can be relaxing and can feel good on tight, tense muscles. It may help some people with mild stress or occasional anxiety.

3. Mindfulness meditation is a practice of focusing on the present moment. It involves breathing, guided imagery and other methods. It may benefit people who have occasional stress or anxious feelings.

4. Relaxation techniques like deep breathing or relaxing music can lower anxiety before stressful events like medical procedures.

5. Don’t try herbs or dietary supplements without talking to your doctor first. Most of them haven’t been proven to help with stress or anxiety. And some can cause health problems or have dangerous interactions with medications.

If you have anxiety or stress, talk with your health care provider. Together, you can find treatments or options that will help you live a healthy life.

© American Institute for Preventive Medicine

January 23, 2026
Build A Strong Core

BE FIT

“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

January 23, 2026
Exercise On A Budget

BE FIT

Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.

Get started

Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.

No equipment necessary

Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.

No free weights? Try these substitutes

* Use cans instead of dumbbells to exercise biceps and triceps.

* A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.

* Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.

* Pantyhose stretch just as well as resistance bands for rowing and stretching routines.

* A low, sturdy stool or a bottom stair can be used for a step exercise routine.

© American Institute for Preventive Medicine

January 23, 2026