HealthyLife Articles

Category: Uncategorized

  • Should I Be Gluten-Free?

    HEALTHY EATING

    Image of bread with the word 'Gluten' on wooden blocks.

    If you’ve seen the term “gluten-free” on food items and at restaurants, you may be wondering if you should be avoiding gluten.

    Gluten is a protein found in wheat, rye and barley. Many breads, pastas and cereals contain gluten. But, other products you wouldn’t suspect also have gluten like sauces, beer and malt beverages, and   pre-seasoned meats.

    Most people can eat gluten without any problems. But, people who have celiac disease have an immune system reaction to gluten. When they eat gluten, the immune system attacks the small intestine. This causes damage to the intestine, and it can’t work like it’s supposed to. This means the body can’t absorb the nutrients it needs.

    Symptoms of celiac disease

    In babies and children:

    *  Stomach aches, bloating, constipation, vomiting and/or diarrhea

    *  Foul-smelling or pale-colored stools

    *  Lack of proper weight gain

    *  Fatigue

    *  Being irritable or having behavior problems

    *  Attention deficit hyperactivity disorder (ADHD)

    *  Short stature

    *  Damage to tooth enamel

    In adults:

    *  Diarrhea or constipation

    *  Bone or joint pain

    *  Fatigue and weight loss

    *  Irregular menstrual periods

    *  Itchy, blistery skin rash

    *  Anxiety, depression or mood changes

    *  Bone loss (osteoporosis)

    *  Iron-deficiency anemia

    A mysterious condition

    To add to the confusion, celiac disease may come on unexpectedly. Some people have celiac disease for a while without symptoms. Then, something triggers the immune response and symptoms appear.

    To find out if someone has celiac disease, doctors usually do a blood test. If the blood test shows celiac disease as a possibility, another test must be done to confirm it. This is usually a biopsy (taking a small sample) of the inside of the intestine. If you are getting a blood test, don’t stop eating gluten beforehand. If you do, the test may not show an accurate result.

    Treatment for celiac disease

    People with celiac disease must follow a strict gluten-free diet for life. They will have to read food labels and get to know which foods may have gluten.

    People who are newly diagnosed with  celiac disease should work with a doctor and/or dietitian to learn how they can avoid eating and drinking all gluten-containing foods and beverages.

    Non-celiac gluten sensitivity

    Some people have health problems when they eat gluten but do not test positive for celiac disease. They find that when they stop eating gluten, the problems go away. This is known as non-celiac gluten/wheat sensitivity (NCGS).

    If you don’t have celiac disease or NCGS, experts say you should not avoid gluten. Gluten can be part of a healthy diet and eating “gluten-free” doesn’t mean it’s healthier for you.

    Sources: American Academy of Family Physicians, Celiac Disease Foundation, National Institute of Diabetes and Digestive and Kidney Diseases

    © American Institute for Preventive Medicine

  • The Skinny Ontransfat

    HEALTHY EATING

    Image of pencil erasing the words "Trans Fats".

    Saturated or unsaturated? Mono or poly? Good or bad?

    The FDA has taken action to phase out the remaining trans fat in the nation’s food supply.

    Unlike mono and poly unsaturated fats, which are liquid at room temperature, or saturated fats, which occur naturally in animal products such as butter and meat, trans fat is manmade by adding a hydrogen atom to oil and changing its molecular structure.

    Crisco may have been the original product for trans fat-a cheap way to add fat to foods and make them shelf-stable. Now, it can be found in everything from donuts to prepackaged cookie dough to boxed macaroni and cheese to microwave popcorn.

    “If it’s easy to make and it’s a convenience food, it may have some trans fat in it,” according to experts at Penn State Hershey Medical Center.

    Research has shown that trans fat increases bad cholesterol (LDL) levels and lowers levels of the good cholesterol (HDL) in the body. That can lead to a number of problems, such as hardening of the arteries, heart attack, heart disease, and stroke.

    The FDA’s action will remove trans fat from a category of foods known as “Generally Recognized As Safe” and place it in the category of food additive, which could open manufacturers up to liabilities if they don’t find an alternative.

    © American Institute for Preventive Medicine

  • What Are Healthy Fats?

    HEALTHY EATING

    Image of healthy fats.

    Low-fat diets and low-fat foods have been around for years. But should we really be avoiding fat for better health?

    The answer isn’t simple. Although quantity of fat does matter, quality is also very important. Your body needs some fat to function and stay healthy. So, eating the right kinds of fats can have health benefits.

    The different kinds of fats

    The American Heart Association recommends no more than 35 percent of your total calories from fats. And most, if not all, should be from healthy sources.

    *Saturated fatcomes mostly from animal products, such as meat and full-fat dairy. Saturated fat may raise cholesterol. So limit it to 6 percent of your total daily calories.

    *Trans fatsare found in some processed foods. If the ingredients list partially hydrogenated oil, the food contains trans fats. These fats raise “bad” LDL cholesterol and lower your “good” HDL cholesterol. Avoid trans fats as often as possible.

    *Monounsaturated and polyunsaturated fatsare healthy fats that can improve cholesterol and decrease the risk of heart disease. They should be used in place of saturated fats and trans fats.

    What to eat for healthy fats

    These foods contain healthy fats. But, stay within your calorie limits to avoid weight gain.

    Omega-3 is a polyunsaturated fat that is considered heart healthy. Good sources of omega-3 include:

    *  Fatty fish, such as salmon, albacore tuna and sardines – Enjoy fish up to twice per week.

    *  Canola oil – Use canola in place of butter, margarine or other cooking oils.

    *  Eggs – Some companies feed their chickens a diet high in omega-3s, which leads to more of this fat in the eggs. Check for omega-3 content on the label.

    *  Walnuts – Try walnuts in breads and on salads.

    *  Flaxseeds – Look for ground (not whole) flaxseeds and add them to cereal, yogurt and smoothies.

    Monounsaturated fats can be a healthy addition to your diet, especially if you eliminate saturated and trans fats. Foods that have monounsaturated fats include:

    *  Nuts – Because nuts are high in calories, keep portion sizes small. Love peanut butter? Avoid those with added sugar, salt or hydrogenated oil.

    *  Avocados – Use them in dips, smoothies, salads, sandwiches and pasta.

    *  Olive oil – Use it in salad dressings and stir frys and as a dip for whole grain bread.

    Food labels will tell you what the saturated and trans fat content is, so check this before you buy.

    Sources: American Heart Association, Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Beware Of “Free” Trials

    FINANCIAL HEALTH

    Image of the words "Scam Alert"

    We’ve all seen offers for “free trials” of products or services. It seems like a good idea because if you don’t like it, you can just end the trial and pay nothing, right?

    Not necessarily. Here are some of the ways dishonest companies may use these trial offers:

    *  They make it hard for the consumer (you) to cancel. Perhaps you need to call a phone number, but you can’t get anyone to answer or they put you on hold for long periods.

    *  They hide the terms and conditions in tiny type that’s hard to read.

    *  They use pre-checked boxes as the “default” setting online.

    *  They have extremely strict rules about returning and canceling something.

    *  They charge you for shipping and handling. This means they now have your credit card number, making it easy for them to charge you for something later.

    *  They automatically enroll you in a club or subscription that sends you things each month. Or, the subscription automatically renews without your consent.

    Even with honest and good business practices, you’ll still need to cancel or take some other action before the trial ends. If you don’t, the company may take this as a go-ahead to charge you for something you may not want.

    Avoiding Scams

    Not all free trials are scams. But, before you sign up for one, take these steps:

    *Research the company online.Look for customer complaints about their service or trial offers.

    *Read the terms and conditions.If you can’t find them, don’t sign up.

    *Beware of pop-ups.A pop-up on a website may be from a different company. Be sure you deal with the company you really want.

    *Watch out for pre-checked boxes.A little checkmark may give your consent to continue the offer past the free trial or to sign up for more products.

    *Mark your calendar.Be sure you are ready to cancel your trial before it expires. Plan to do this at least a couple of days in advance so you are well within the time limit.

    *Check your credit and debit card statements.If you see unknown charges, contact the company. If that doesn’t work, contact your credit card company to dispute the charge.

    If you’ve been wrongly charged for a free trial offer, report it to the Federal Trade Commission. You also can contact your local consumer protection agency, and file a complaint with the Better Business Bureau.

    Source: Federal Trade Commission

    © American Institute for Preventive Medicine

  • Saving Food, Saving Money

    FINANCIAL HEALTH

    Image of couple at the grocery store.

    In the U.S., we throw out millions of tons of food each year. Most people have thrown out food that spoiled or was simply never eaten. This harms the environment because it adds up to more waste, and it’s also harmful to your budget. It’s a lot like throwing money in the garbage! In addition, some of that wasted food could have gone to people who don’t have enough to eat.

    Shopping, planning, saving

    The number one way to stop wasting food is to plan meals and shop for only those meals. You’ll need to make a shopping list and stick to it when you go to the store.

    Your list should have ingredients for all your meals, including main dishes, sides, drinks and snacks. Then, buy only what’s on the list. This requires some extra time and planning, but the savings can add up.

    Some people like to shop for the whole week, while others shop for only a few days at a time. This is up to you. No matter how you like to shop, having a list can save you money and cut down on food waste.

    In the end, your budget and the environment will thank you. As an added bonus, you will be eating healthier by planning your meals ahead of time.

    Keep the pantry organized

    Have you ever bought a can of beans, only to find that you already had three at home? Having an organized pantry can help avoid this.

    Try putting your pantry into sections. You may wish to divide up canned foods into categories like fruit, vegetables, beans and other foods. Have another section for pasta, one for rice and so on. Being able to quickly glance at the pantry when you’re making your shopping list can save time and prevent buying duplicates.

    Other tips to prevent food waste

    *  Buying bulk portions can be a big saving – but only if you eat it. Only buy these large portions if you plan to use or freeze it all before it expires.

    *  Eat leftovers! Have a leftover dinner night, rather than cooking another meal. Get creative and use leftovers to make a casserole, soup or sandwiches.

    *  Check your fridge first. Before you go shopping, see what you already have in your fridge. Eat what you have on hand before buying more.

    *  Ask local food banks about their needs. Donate food that you don’t think you will use instead of throwing it away.

    Source: Environmental Protection Agency

    © American Institute for Preventive Medicine

  • Avalanche Your Debt

    FINANCIAL HEALTH

    Four credit cards layed on top of eachother.

    If you carry multiple credit card balances, reducing your debt can feel overwhelming. But there are many techniques to help you tackle your debt. One strategy is to create a debt avalanche.

    Here’s how it works:

    *  Make a list of your credit cards, their balances, interest rates, and minimum payments.

    *  Evaluate your budget to determine how much money you have available to pay toward your debts.

    *  If you don’t have much extra beyond your minimum debt payments, consider ways to bring in extra money to get your avalanche started.

    *  Identify the credit card with the highest interest rate. This is the one to pay off first.

    *  Each month pay the minimum balance on ALL your cards.

    *  Use any extra from your budget to pay more on your highest interest rate card.

    *  Once that card is paid off, move on to the card with the next highest interest rate while continuing to make minimum payments on all other cards.

    *  Each time you pay off a card, the amount of extra you can put towards your highest interest rate card goes up, creating a debt-paying avalanche.

    *  Your avalanche will pick up speed over time until you are credit card debt-free.

    *  Put away your cards, and don’t use credit unless you know you have the money to pay the bill in full.

    © American Institute for Preventive Medicine

  • Are You Washing Your Hands The Right Way?

    MEDICAL NEWS

    Water drop illustration with the words "Wash your hand".

    The Centers for Disease Control and Prevention (CDC) says washing your hands is like a “do-it-yourself” vaccine. Washing your hands properly and at the right time will slash your risk of getting sick with illnesses like colds, flu and stomach bugs that cause diarrhea and vomiting.

    Handwashing seems simple. But, there are some steps you must take to ensure your hands are truly clean.

    The five steps

    1.  Wet your hands with clean, running water. It can be warm or cold. Then turn off the water and apply soap to your hands.

    2.  Rub hands together to get a lather. Cover the palms, backs of hands, between the fingers and under the nails.

    3.  Continue scrubbing for at least 20 seconds. Count to 20 slowly or sing the “Happy Birthday” song twice.

    4.  Rinse all the soap off under clean, running water.

    5.  Dry your hands using a clean towel. If one is not available, allow them to air dry completely.

    Don’t touch your face – a win-win

    It’s impossible for hands to stay clean all the time. Even if you’ve just washed them, try to avoid touching your face, eyes, nose and mouth. This will help keep you from letting germs into your body.

    Also, this habit helps protect those around you. If you’re sick and you touch your face, you could be putting germs onto your hands that can be spread to others.

    What about hand sanitizer?

    Alcohol-based hand sanitizers are handy to keep in a pocket or purse. Hand sanitizers do clean, but they may not remove all germs, the CDC says. They also won’t remove chemicals or visible dirt very well.

    In short, keep hand sanitizer with you, and use it when you’ve touched something that may be germy (like a door handle or ATM buttons). But, get to a sink to wash your hands whenever you can.

    Good hand hygiene is good for everyone – except germs. Wash up to stay healthy!

    © American Institute for Preventive Medicine

  • Do You Know The Early Warning Signs Of Parkinson’s Disease?

    MEDICAL NEWS

    Close up image of two elderly hands holding.

    A recent nationwide survey conducted by the National Parkinson Foundation revealed that most Americans would wait to see their doctors if they were experiencing tremors (shaking), even though tremors are an early sign of the disease.

    Parkinson’s affects nerves and muscles and can affect movement and coordination, especially with walking. The disease is a result of changes in the brain that researchers now know can be associated with both genetics and environmental toxins.

    Parkinson’s develops slowly, with only subtle symptoms early on, including these:

    *  Tremors and shaking

    *  Trouble moving or walking

    *  Loss of facial expression

    *  Dizziness and fainting

    *  Stooping or hunched over

    *  Trouble sleeping

    *  Soft or low voice

    *  Small handwriting

    *  Loss of smell

    *  Constipation

    For more information about Parkinson’s disease and the National Parkinson Foundation, visitwww.parkinson.org.

    © American Institute for Preventive Medicine

  • Is Your Heart Older Than You?

    MEDICAL NEWS

    Image of man suffering a heart attack.

    The year you were born reveals your age. It’s part of your identity. But despite the number on your driver’s license, your heart may be telling a different story.

    According to the Centers for Disease Control and Prevention, 75 percent of Americans have hearts that are older than their actual age. For men, the average heart age is 8 years older, and for women, it’s 5 years. This means many people are at high risk of heart attacks and strokes – even if they don’t know it.

    Your “heart age” is based on certain risk factors you may have for heart disease. This includes lifestyle habits, your body mass index, and certain health problems. You can lower your heart age by adopting heart-healthy habits such as a healthy diet, regular exercise, and not smoking.

    Signs of a heart attack

    *  Pressure, squeezing, or pain in the chest

    *  Pain in the jaw, neck, upper back, arms, or abdomen

    *  Trouble breathing

    *  Feeling dizzy or nauseated

    *  Cold sweats

    If you experience these symptoms, call 911 or have someone take you to the emergency room.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Ouch! Arm And Shoulder Pain

    MEDICAL NEWS

    Illustration of skeleton shoulder highlighted in red for pain.

    Any of these symptoms sound familiar?

    *  Sudden, sharp pain in the upper arm

    *  Popping or snapping you can hear in the shoulder or elbow

    *  Cramping of the biceps muscle with strenuous use of the arm

    *  Bruising from the middle of the upper arm down toward the elbow

    *  Pain or tenderness at the shoulder and the elbow

    *  Weakness in the shoulder and the elbow

    *  Difficulty turning the palm of the hand up or down

    Could be a torn or painful biceps muscle. And if you have that, you may also have a shoulder problem or a rotator cuff tear. Because a torn tendon can no longer keep the biceps muscles tight, a bulge in the upper arm above the elbow (“Popeye Muscle”) may appear, with a dent (signifying absence of muscle) closer to the shoulder.

    The first line of treatment for these types of injuries, according to orthopedic specialists, is a variety of nonsurgical options, such as rest, anti-inflammatory drugs, changing your activity, and physical therapy. Surgery can also be considered. But the best advice is to see your doctor, say experts at the American Academy of Orthopaedic Surgeons.

    © American Institute for Preventive Medicine