HealthyLife Articles

Category: Uncategorized

  • Clean Contacts Matter

    SELF-CARE CORNER

    Image of contact solution, case and eye drops.

    If you wear contact lenses, it’s important to keep them clean and care for them properly. Not taking care of your contact lens could cause an eye infection known as keratitis, which can cause serious eye problems. The CDC says 988,000 people had keratitis in 2010. The biggest risk factor was improper care of contact lenses.

    You can greatly reduce your risk of this infection by doing the following things each day:

    *  Wash your hands with soap and water before inserting or removing your lenses.

    *  Use only sterile contact lens solution and disinfectant. Don’t use water, saliva, or other liquids to store or rinse your lenses.

    *  Gently rub your lenses with disinfectant daily.

    *  Remove your lenses before showering, swimming and sleeping.

    *  Use fresh solution every day. Dump out all the old solution.

    *  Don’t wear lenses longer than directed. For instance, some disposable contacts are designed to be worn for one day. Some can be worn for several weeks or longer. Ask your eye care professional if you’re not sure.

    *  Don’t use expired solution or contacts.

    *  Replace your contact lens case every three to six months.

    Source: The American Academy of Ophthalmology

    © American Institute for Preventive Medicine

  • Help For The Indoor Sneezing Season

    SELF-CARE CORNER

    Image of a person cleaning the bathroom sink.

    Sometimes indoor winter air brings a whole new set of allergy and asthma triggers including dust, pet dander, and mold.

    Doctors from the American College of Allergy, Asthma and Immunology offer advice on how to stay sneeze-free and sniffle-free while indoors this winter.

    *  Reduce moisture in your home to keep dust mites in check. Maintain humidity below 55%, and don’t use a humidifier or a vaporizer.

    *  Filter out dust and other allergens by installing a high efficiency furnace filter with a MERV rating of 11 or 12, and be sure to change it every 3 months.

    *  Banish allergens from the bedroom (where you spend a third of your life). Keep pets and their dander out, and encase mattresses and pillows with dust-mite-proof covers. Use blinds instead of curtains.

    *  Allergy sufferers should wear a NIOSH-rated N95 mask while dusting-a chore that should be done regularly. Wash bedding and stuffed animals in hot water every 14 days and use a vacuum with a HEPA filter.

    *  Turn on the fan or open the window to reduce mold growth in bathrooms (while bathing) and kitchens (while cooking). Wear latex-free gloves and clean visible mold with a 5% bleach solution and detergent.

    *  Box up books and knick-knacks and limit the number of indoor plants. When you are buying new furniture, like chairs or sofas, opt for leather or other nonporous surfaces to make cleaning easier.

    © American Institute for Preventive Medicine

  • Nail The Infection

    SELF-CARE CORNER

    Image of a women's feet.

    Despite the wealth of over-the-counter products available that claim to treat fungal nail infections (in the toenails and sometimes in the fingernails), the only way to cure an infection is to see a skin doctor (a dermatologist).

    Over-the-counter topical medications don’t penetrate the nail and therefore aren’t as effective as oral prescriptions. A dermatologist can prescribe the proper drugs to get rid of the fungi that are the problem in yellowing and misshapen nails.

    One of the best ways to deal with fungal nail infections is to prevent them from happening. The fungi love warm, damp environments around swimming pools and gym locker rooms-and inside your warm, sweaty socks.

    The best way to nail a nail infection is to keep your feet clean and dry and wear sandals in public shower areas.

    © American Institute for Preventive Medicine

  • Simple Sore Throat Remedies (To Try First)

    SELF-CARE CORNER

    Image of a cup of tea with honey and lemon.

    If that scratchy throat hurts when you swallow, you can try some simple home remedies, suggests the NIH News in Health.

    *  Drink hot tea with lemon or hot soup.

    *  Keep your throat moist with lozenges or hard candies (not for children age 5 and younger).

    *  Gargle with warm salt water.

    *  Cold liquids, ice chips, or popsicles can numb the pain. Throat sprays and over-the-counter pain relievers can help too.

    *  Use a humidifier or vaporizer, especially in the bedroom when sleeping, to keep air from getting too dry.

    But if your sore throat is severe, if you have a fever or swollen glands, you might have strep throat, a common bacterial infection. Contact your doctor.

    © American Institute for Preventive Medicine

  • To Ice Or Not To Ice- That Is The Question

    SELF-CARE CORNER

    Illustration showing treatment for a sprained ankle using R.I.C.E.

    Or maybe the real issue is to heat or not to heat? Either way, whether you’re dealing with a one-time injury or chronic aches and pains, a few simple guidelines will help you know whether it’s best to bag some ice or get the trusty heating pad.

    Dr. Scott Lynch, director of sports medicine at Penn State Medical Center, said it’s all about blood flow. When you injure yourself, you should follow guidelines known as RICE-rest, ice, compression, and elevation.

    “Elevation is probably the most important thing because it limits the amount of blood flow to the area and the amount of swelling,” he said.

    Cold temperatures applied to an injury help constrict, or narrow, the blood vessels and keep blood from pooling there. This could cause too much inflammation or swelling that can delay the healing process.

    Dr. Cayce Onks, family and sports medicine physician at Penn State Hershey, said icing an injury for the first 48 to 72 hours after it occurs can reduce the amount of secondary tissue damage. Ice also can help decrease pain.

    Use ice for 20 minutes, once an hour. That’s so you don’t create other issues such as frostbite or damage to the skin. It also gives the skin a chance to recover from each icing session.

    While special freezer packs are easy to obtain, Dr. Onks said plain old ice in a bag (or a bag of frozen vegetables) works best. “You can mold it around the injury and get more coverage,” he said. “You also have to keep in mind that because of the chemicals in freezer packs, they can get much colder than ice and you could cause temperature-related skin problems.”

    Heat, on the other hand, is often used to ease muscle aches and pains, or to loosen up tense and sore areas before activity.

    “Heat typically brings blood flow to the area, which provides nutrients that the tissues need for healing,” Dr. Onks said. “It can also increase the flexibility of tendons and muscles.”

    Athletes who have chronic issues or old injuries typically heat before they are active and ice afterward. Some people prefer moist heat because they feel the extra humidity helps the heat penetrate.

    In an athletic training room or physical therapy setting, providers can also produce deeper heat by using ultrasound. A heating pad or a pack you heat up in the microwave will do the trick. Commercial heat patches or products such as Icy Hot may provide temporary or superficial relief, but they don’t typically offer the penetration of ice, moist heat, or ultrasound.

    © American Institute for Preventive Medicine

  • Bye Bye Belly Fat

    BE FIT

    Image of women exercising.

    Aerobic exercise, not weight training, is your best bet when it comes to saying goodbye to that dreaded belly fat, a new study finds.

    This isn’t the fat that lies just under your skin and causes the unsightly muffin top. Belly or abdominal fat-known as visceral fat and liver fat-is located deep within the abdomen and fills the spaces between internal organs. It’s been associated with increased risk for heart disease, diabetes, and certain kinds of cancer.

    “When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have,” said Duke exercise physiologist Cris Slentz, PhD, lead author of the study in the American Journal of Physiology. “Our study sought to identify the most effective form of exercise to get rid of that unhealthy fat.”

    The Duke study showed aerobic training greatly reduced belly fat and liver fat and improved some other risk markers for diabetes and heart disease.

    Resistance (or weight) training is still effective for improving strength and increasing lean body mass. But aerobic training burned 67% more calories in the study when compared to resistance training.

    Even moderation works. “What really counts is how much exercise you do, how many miles you walk, and how many calories you burn,” Dr. Slentz said. “If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat.”

    © American Institute for Preventive Medicine

  • Exercise Smart:Prevent Heat Stroke

    BE FIT

    Image of young man and women jogging on the beach.

    Exercising outdoors is a great way to get some fresh air and improve your health. But on the hottest days of the summer, be sure you don’t overdo it. Heat stroke can happen to anyone, even trained athletes, and can be life-threatening.

    How it happens

    Being out in hot temperatures, especially while exercising or doing any physical activity, can cause heat stroke. The body loses its ability to control its own temperature, and it keeps rising to unsafe levels. This can damage the brain, heart, and other organs.

    Warning signs

    Before heat stroke happens, you may notice warning signs of heat illness. This is the body’s way of saying it needs to cool down right away. They include:

    * Muscle cramps

    * Feeling very thirsty

    * Feeling very tired

    * Dizziness

    * Weakness

    * Headache

    * Nausea and vomiting

    * Skin feels moist and cool

    If you notice any of these signs, get the person out of the heat right away. Find shade, apply cool cloths to the head, and use a fan or ice packs to cool the person down. Giving a sports drink is best, but water will do if you don’t have a sports drink. If the person isn’t improving  quickly, call 911 or go to the nearest emergency room.

    Preventing heat stroke

    Preventing heat stroke is possible. Be smart about the summer sun with these tips:

    *  Drink plenty of fluids when you’re  out in the heat.

    *  Wear clothing that fits loosely and is lightweight.

    *  Seek shade or go inside during the hottest hours of the day.

    *  Don’t leave people or pets in parked cars, even with the windows down.

    *  Exercise indoors on days when there is a heat advisory, or anytime it feels too hot and humid.

    *  Keep the very old or very young out of the heat as much as possible.

    *  Wear sunscreen. A sunburn can make your body overheat.

    Anytime you feel too hot, it’s time to go inside for a cool down. Don’t try to push through it. Exercise is best done indoors on hot days. Heat stroke isn’t worth the risk!

    © American Institute for Preventive Medicine

  • Is Yoga For You?

    BE FIT

    Close up image of female hands while in a yoga pose.

    Yoga is an ancient Indian practice that engages the mind and body. There are many different forms of yoga, and the type you choose should suit your health and fitness goals. Check out these more popular types of yoga.

    Hatha

    Hatha yoga is a general term for any type of yoga. But in general, hatha classes focus on perfecting and holding yoga poses and proper breathing. It can be relaxing, as it is generally slower paced. You may not get an aerobic workout from hatha yoga, but it can improve your strength, balance and flexibility. Hatha classes are usually geared towards beginners.

    Vinyasa

    This is a faster-paced style of yoga that moves quickly from pose to pose, sometimes with upbeat music. You may work up a sweat and get a good cardiovascular workout. Before trying vinyasa, be sure you are familiar with basic yoga poses so you can follow along. It is often suitable for all skill levels, as the poses can be modified to fit your comfort and ability.

    Ashtanga

    This style uses the same six poses in an identical order or sequence. It can be repetitive, but allows people to follow a set routine. This tends to be a more fast-paced and vigorous style of yoga. You may get hot and will need to drink plenty of fluids.

    Bikram

    Bikram yoga, sometimes called hot yoga, is done in a heated room and is designed to make participants sweat heavily during the class. Bikram involves a set of 26 poses and two breathing exercises during a 90-minute class. Though it’s a predictable sequence, the heat makes it a strenuous activity. Though studies haven’t proven its safety or risks for sure, it is not right for everyone. Always ask your doctor before trying any kind of hot yoga. The excess heat may cause heat-related illnesses in some people.

    © American Institute for Preventive Medicine

  • Should I Exercise If I’M Sick?

    BE FIT

    Image of women blowing her nose.

    Although you may be coughing, your body aching, and your nose running like a faucet, it can be difficult to decide if you should exercise or take a temporary break.

    “We all know that exercise is key to good health, but there are times that your body may need a break,” said Dr. Keith Veselik, director of primary care at Loyola University Health System. “Having to slow down when you’re sick is Mother Nature’s way of saying don’t push it and it’s reasonable to pay attention to that.”

    As a general rule, it’s okay to exercise if your symptoms are above the neck, such as a sore throat or runny nose. But it could be dangerous to exercise if you have the following symptoms: fever, shortness of breath, chest congestion, body aches, diarrhea, vomiting or dizziness.

    When you’re sick, your body is already battling against an illness and that takes energy.

    For instance, adding the extra stress of exercising while sick can be dangerous for someone with a heart condition. A person with diabetes may need to monitor blood glucose levels more often because being ill may raise glucose levels and exercise may lower them.

    If you do have a medical condition and are not sure if you should exercise while sick, call your doctor.

    © American Institute for Preventive Medicine