HealthyLife Articles

Category: Uncategorized

  • I Resolve …

    WELL-BEING

    Image of a memo with the note saying 'New year's resolution eat healthy!'

    Have your New Year’s resolutions to maintain a healthy weight started out strong? Only to fizzle about now?

    Get back on track with these points from the University of Houston Texas Obesity Research Center:

    *Document the evidence.Write down what and how much you eat of everything. Writing things down helps you to stay in control and remember what you are eating and doing every day.

    *Keep on moving.Get at least 30 minutes of physical activity every day. Daily physical activity significantly improves your body functioning, on a cellular level, and your body is better able to lose and avoid gaining weight.

    *Preempt the tempt.Avoid situations where you are going to be hungry and at risk for making high-calorie choices. Eat a small snack every 3 hours. The snack should include some protein such as a small piece of reduced calorie cheese or a small handful of nuts.

    *Tell a friend.Enlist the help and support of your friends and family. They may serve as a kind ear when you need to vent, or may have similar physical activity and eating goals as you.

    *Busy hands.Keep your hands and mind busy. The key is to keep busy and not spend too much time thinking about eating. Try knitting, wood crafts or card games.

    *Plan ahead.Anticipate and make a plan for what you will do in high-risk situations. Decide whether you are going to decline the chocolate pecan torte, have a bite or have a piece. If you decide to have a piece, plan in advance to eat a little less of something else.

    *Talk yourself into it.You have talked yourself into plenty of things before, why should this be any different? Tell yourself you can do it. Every day, think to yourself, “I am doing great,” “I can stick to my plan,” “I am maintaining a healthy weight,” and “I can stay on track.”

    *Practice relaxing.Stress is a prime cause of overeating. Prioritize time to reflect and relax every day.

    *Keep it real.Don’t expect dramatic weight loss immediately-not a realistic goal. Stay on track, keep focused and make small sustainable steps toward your goal.

    *Don’t despair.If you have fallen off the wagon, forgive yourself. And get back on again.

    © American Institute for Preventive Medicine

  • Miles To Go

    WELL-BEING

    Image of a glass of soda.

    Would you choose that soda if you were told how many miles you needed to walk to burn off the calories?

    You’d choose a lower calorie drink if you saw signs explaining how many miles you would need to walk to burn off the calories in that sugary drink. Research at Johns Hopkins, reported in the American Journal of Public Health, found that simply showing calories is not enough to change bad eating habits.

    But when calories are tied to miles of walking, then behavior changes.

    Teens who shopped in neighborhood stores in Baltimore were presented facts on signs about various soft drinks. Researchers found that the teens who saw the signs either bought lower-sugar choices or smaller bottles.

    A typical 20-oz. soda or sports drink has 16 teaspoons of SUGAR and would take 50 minutes of RUNNING or 5 MILES of WALKING for a 110-pound adolescent to burn off the calories.

    © American Institute for Preventive Medicine

  • Read The Labels, Again

    WELL-BEING

    Image of medicine bottles.

    Any box or bottle of over-the-counter (OTC) medicine lists its active ingredients prominently on the label. But are consumers using that information to make wise choices about taking two or more OTC drugs at the same time? Probably not, suggests a study in the Journal of Public Policy & Marketing.

    A consumer who takes a cold medicine containing, for instance, acetaminophen, may see nothing wrong with taking an additional medicine that also contains acetaminophen. In other words, the typical consumer, who is unlikely to have any medical expertise, may very well believe that there is no danger in taking any two OTC medications at the same time-even medications with the same active ingredients.

    Avoid double dosing. OTC drugs are not risk-free. Read labels.

    FYI

    According to the FDA, more than 600 OTC and prescription medicines contain the active ingredient acetaminophen. Taking acetaminophen is safe and effective when you follow the label information. But you can get severe liver damage if you take:

    *  More acetaminophen than directed

    *  More than one medicine that has acetaminophen

    *  3 or more alcoholic drinks every day while using acetaminophen

    For more information, ask your pharmacist, doctor, or nurse.

    © American Institute for Preventive Medicine

  • Stranded In Your Car During A Winter Storm?

    WELL-BEING

    Image of an older Asian couple stretching.

    A fast-moving winter storm could strand you in your car. The cold can lead to hypothermia and frostbite until you’re rescued.

    A charged cell phone can be your lifeline for first responders, but until help arrives, Amica Insurance with advice from the National Oceanic and Atmospheric Administration offers these tips to help keep you safe if you’re stuck in a winter storm:

    *  Always stay in your vehicle. You will become disoriented quickly in wind-driven snow and cold temperatures.

    *  Run the engine for about 10 minutes every hour to provide heat. However, be sure to slightly open a window to avoid carbon monoxide poisoning.

    *  Turn on the dome light at night when running the engine.

    *  After the snow stops, open the hood of your vehicle to indicate that you need assistance.

    *  Tie a colored cloth – preferably red – to your door or antenna.

    *  Be sure to move your arms, legs, fingers and toes to keep blood circulating.

    © American Institute for Preventive Medicine

  • Using This Credit Card May Be Bad For Your Health

    WELL-BEING

    Image of young women cutting up a credit card.

    High levels of credit card debt and the stress of having debt may be bad for your health, a study in Social Science & Medicine suggests. People who reported higher levels of stress about their debt showed higher levels of physical impairment and reported worse health than those with lower levels of debt.

    In the study, researchers asked people to rate their own health on a scale of very poor to very good. They rated how much they worried about their total debt. Researchers also asked how difficult it was for survey participants to do everyday activities such as climbing stairs and carrying groceries. Participants also reported how many credit cards they have and whether they carry a balance from month to month.

    But it didn’t matter how many credit cards a person had, the big stress factor related to health was the ratio of credit card debt to their total family income-in other words, how much you owe compared with what you earn.

    “The stress of owing money, and knowledge that we’re paying high interest rates, may lead to increased stress resulting in worsening health,” said the director of Ohio State’s Center for Survey Research. Credit counseling is one way to reverse debt-stress.

    © American Institute for Preventive Medicine

  • Tips For Good Digestion

    Mature Health: Over Age 50

    Image of mature couple eating at home.

    Around the age of 40, people begin to notice that they can’t tolerate certain foods as well as they used to. As you get older, your stomach produces a smaller volume of digestive enzymes and other secretions, and your body may not digest or absorb foods as easily as it did when you were younger.

    If you are prone to digestive problems, follow these tips.

    *  See a dentist if you are having trouble with your teeth or dentures. Poorly fitting dentures, sensitive teeth, and diseased gums can make chewing difficult.

    *  Eat smaller, lighter meals, spaced throughout the day, instead of heavy meals. As a person ages, the blood supply to the small intestine declines, hindering the absorption of nutrients from a sudden, large delivery of food.

    *  To prevent gas and bloating, don’t gulp liquids or talk while chewing food.

    *  Limit the amount of gas-producing foods you eat. Cabbage, onions, and cooked dried beans are common offenders.

    *  Eliminate milk products from your diet if they cause bloating, intestinal gas, or diarrhea, but be sure to supplement your diet with calcium. (You may be able to tolerate small amounts of milk products if you treat them with Lactaid, a digestive aid sold in many health food stores.

    *  Avoid wearing tight clothing around your waist at mealtime.

    *  Don’t lie down for at least 2 hours after you’ve finished a meal, and don’t eat right before bedtime.

    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 Tips To Lower Your Risk For Colorectal Cancer

    SELF-CARE CORNER

    Image of older women smiling.

    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

  • Avoid Gum Disease With These Tips

    SELF-CARE CORNER

    Image of variety of cleaning supplies.

    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

  • Cautions About Sinus Rinsing

    SELF-CARE CORNER

    Image of blue neti pot used to rinse nasal passages.

    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