HealthyLife Articles

Category: Uncategorized

  • Avoid The Aches And Pains Of Technology

    SELF-CARE CORNER

    Image of business man with laptop and smart phone.

    You can prevent BlackBerry thumb and text neck-new ailments that came with devices such as smartphones and BlackBerries and their small keyboards, advises the American Chiropractic Association.

    *  Avoid typing for more than 3 minutes without a break.

    *  Keep messages short and simple; abbreviate.

    *  Practice using other fingers for typing, especially when thumbs hurt.

    *  Don’t slouch when texting.

    *  Keep wrists upright, straight and close to the body when holding a device.

    *  Don’t bend your neck excessively when texting; tuck your chin in instead and look down.

    *  Turn your devices off on the weekends (or at least on Sunday).

    *  Get outside, exercise and enjoy nature too. Balance is key to staying healthy.

    For more tips on proper use of technology and good health, visitwww.TechnoHealthy.com.

    © American Institute for Preventive Medicine

  • Cold, Flu, Or Allergy?

    SELF-CARE CORNER

    Image of young women dressed warmly coughing into a tissue.

    You’re feeling pretty lousy. You’ve got sniffles, sneezing, and a sore throat. Is it a cold, flu, or allergies? It can be hard to tell them apart because they share so many symptoms. But understanding the differences will help you choose the best treatment, advises the NIH News in Health.

    Chart showing symptoms of a cold vs the flu vs an allergy.

    © American Institute for Preventive Medicine

  • Hey, Want To Improve Your Balance?

    SELF-CARE CORNER

    Image of older women balancing on one leg while bending over half way.

    Everyone wants to prevent falls and improve balance, at any age. NIH in Health offers these daily exercises to steady your balance (and you could do these while talking on the phone or at work too):

    *  Stand on one leg at a time for a minute. Slowly increase the time. Try to balance with your eyes closed or without holding on to anything.

    *  Stand on your toes for a count of 10, and then rock back on your heels for a count of 10.

    *  Move your hips in a big circle to the left, and then to the right. Do not move your shoulders or feet. Repeat 5 times.

    © American Institute for Preventive Medicine

  • Non-Drug Options For Chronic Pain

    SELF-CARE CORNER

    Image of different herbs.

    Pain that lasts a long time or is ongoing is called chronic pain. A variety of conditions may lead to chronic pain, including  arthritis, fibromyalgia, past injuries, or migraine headaches.

    Always speak to your doctor about any natural remedies you wish to try and any herbs or supplements you take. Not all natural treatments are safe for everyone, including if you are pregnant. Some can interact with medicines. Your doctor can help you find options that will be best for you. The following options are alternative, non-drug treatments that may be helpful.

    Acupuncture

    This Chinese medicine practice involves the placement of thin, small needles into the surface of the skin at various points on the body called meridians. Acupuncturists should be certified or licensed and should use sterile needles. Some studies suggest acupuncture may help with osteoarthritis pain, lower back pain and headaches.

    Mindfulness

    Mindfulness is a type of meditation in which you focus on the present moment only. You calmly acknowledge feelings and thoughts that arise and go back to thinking about the present moment. This treatment may be helpful for people with chronic pain.

    Herbs and dietary supplements

    Various natural supplements may be helpful for chronic pain.

    *  Omega-3 fatty acids, gamma-linolenic acid (GLA) and the herb thunder god vine may help with rheumatoid arthritis pain.

    *  Butterbur, feverfew, magnesium, riboflavin and coenzyme Q10 may help prevent migraines.

    *  Vitamin D supplements may reduce pain in people with fibromyalgia who have low vitamin D levels.

    *  Devil’s claw and white willow bark taken by mouth may be helpful for back pain.

    *  Cayenne, comfrey, Brazilian arnica and lavender essential oil may help back pain when used on the skin (do not take these by mouth).

    Massage

    Massage therapists use their hands to rub or knead the muscles and joints of the body. Some studies show that massage therapy can help with neck pain. Massage may also help reduce pain from osteoarthritis.

    Source: National Center for Complementary and Integrative Health

    © American Institute for Preventive Medicine

  • Simple Ways To Lower Cholesterol

    SELF-CARE CORNER

    Image of oats shaped in a heart.

    You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have twice the risk of heart disease as those who have normal levels. The Centers for Disease Control and Prevention says 1 out of 3 American adults has high cholesterol – and less than half of them get the treatment they need.

    A simple blood test, done at least every five years, can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes changes you can make at home to be healthier.

    Lifestyle changes are an important way to lower high cholesterol and cut your risk of heart disease. Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level. The American Academy of Family Physicians says people should:

    *Avoid smoking or quit if you do smoke.Smoking lowers your good cholesterol. Talk to your doctor if you need help quitting tobacco.

    *Work toward a healthy weight.Losing just a few pounds can lower bad cholesterol and triglycerides.

    *Get active.Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Try for 30 minutes of activity, 5 days per week.

    *Get more fiber in your diet.Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.

    *Eat healthy fats.Avoid saturated and trans fats found in many processed, fried and animal foods. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.

    *Eat more vegetarian proteins.Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.

    *Limit foods with cholesterol.Healthy people should eat less than 300 milligrams of cholesterol per day. People with heart disease may need to eat less than 200 milligrams a day.

    *Ask about supplements.Some natural supplements can help lower cholesterol in addition to making healthy diet and exercise changes. These include:

    – Plant sterols and stanols

    – Omega-3 fatty acids (usually found in fish oil supplements)

    – Red yeast rice

    Always ask your doctor before taking any natural supplements, especially if you have health conditions or take any medicines.

    © American Institute for Preventive Medicine

  • Too Loud

    SELF-CARE CORNER

    Image of workers wearing proper safety glasses and headphones while working on machinery.

    Noise-induced hearing loss is the only type of hearing loss you can prevent. If you understand the hazards of noise and how to practice good hearing health, you can protect your hearing for life. Here’s how:

    *  Know which noises can cause damage (those at or above 85 decibels, such as a motorcycle).

    *  If you can’t reduce the noise or protect yourself from it, move away from the source.

    *  Wear earplugs or other protective devices when involved in a loud activity, even Zumba class (activity-specific earplugs and earmuffs are available at hardware and sporting goods stores).

    *  Be alert to hazardous noises in the environment.

    *  Protect the ears of children who are too young to protect their own.

    *  Have your hearing tested if you think you might have hearing loss.

    About sound

    Sound is measured in units called decibels. Sounds of less than 75 decibels, even after long exposure, are unlikely to cause hearing loss. But long or repeated exposure to sounds at or above 85 decibels can cause hearing loss. The louder the sound, the shorter the amount of time it takes for hearing loss to happen.

    © American Institute for Preventive Medicine

  • Allergies Annoying You?

    SELF-CARE CORNER

    Women outside blowing her nose.

    A runny nose, sneezing, itchy eyes… allergy symptoms can be miserable and common. More than 50 million Americans have allergies.

    People can get allergies at different times of the year. This is because different allergy triggers come and go as the seasons change:

    *  If you have allergies in the spring, you may be allergic to tree pollen.

    *  People who notice allergy symptoms in the summer are usually allergic to grass or weed pollen.

    *  Those who notice their allergies getting worse in late summer to fall are probably reacting to ragweed pollen.

    *  Allergy symptoms related to wet, rainy weather are often due to mold.

    *  If you have allergies year-round, you may be allergic to something indoors like dust mites or pet dander.

    What does allergy medicine do?

    There are many medicines available today that treat allergies. Each one works in a different way and can help people with different types of allergies. With the help of your doctor, you can find a solution that helps control your allergy symptoms. This can include:

    *  Antihistamines. They stop histamine, which is a chemical that the body releases when it is exposed to an allergen. These can help tackle all types of allergy symptoms, from runny nose to itching. Some antihistamines are pills, and others are nose sprays.

    *  Nasal (nose) sprays. Some allergy nose sprays contain an antihistamine ingredient. Others may contain a steroid to help stop swelling and inflammation, which causes a runny nose and sneezing. Nose sprays can help shut down the allergic reaction that starts in the nose.

    *  Eye drops. Eye drops for allergies are helpful for people who notice itchy or watery eyes. They don’t usually help with sneezing or other allergy symptoms.

    *  Immunotherapy. Includes allergy shots or small tablets placed under the tongue. These treatments expose the body to a small amount of the allergen over time. Your healthcare provider will have to give these to you.

    With all the treatments available today, you don’t have to live with miserable allergy symptoms. But talk with your healthcare provider before you try any new medicines.

    Sources: American Academy of Family Physicians, Asthma and Allergy Foundation of America

    © American Institute for Preventive Medicine

  • Can You Take A Hit?

    BE FIT

    Image of man running while looking at his watch.

    Short sprints might boost your fitness by significant levels in just 2 weeks. Really short sprints-like 6 seconds.

    Researchers at Abertay University in Scotland have claimed that people can improve their fitness levels with just small amounts of exercise.

    Participants were asked to cycle all out for 6 seconds then rest for one minute, repeating the cycle 10 times. They found that after 2 weeks participants recorded a 10% improvement in fitness.

    The 6-second bursts are one of the shortest sprint durations ever used in high-intensity training (HIT). HIT involves short bursts of intense exercise and achieves similar results to long-distance endurance training.

    However, the method is much less time consuming and comes with a lower risk of injury, making it ideal for athletes wishing to remain injury free.

    © American Institute for Preventive Medicine

  • Exercise To Keep The Pounds Away

    BE FIT

    Image of an older couple walking outside.

    Losing weight isn’t easy – and that’s only one part of the battle. After you’ve lost excess pounds, it can be hard to keep them off. Many people experience weight regain, which means they gain back some or all of the weight they worked so hard to lose. But why does this happen?

    Moving to Burn Calories

    To lose weight, there’s a good chance you’re cutting calories by eating less and choosing healthier, lower calorie foods, such as fruits and vegetables. But over time, it can be difficult to keep up a diet of fewer calories. If you start eating more calories and don’t burn them off, they can add up to extra weight.

    This is where an exercise program comes in. The National Heart, Lung, and Blood Institute says exercise is a great way to help keep pounds off after weight loss. Moving your body burns calories, so you don’t have to rely upon food choices alone to keep calorie counts within your healthy range.

    Not everyone needs the same amount of exercise to keep the weight off. But in general, experts recommend doing moderate-intensity exercises up to 30-60 minutes a day, 5 days a week. These activities are considered moderate-intensity exercises, and you can do them at home:

    *  Wash windows or floors for 45 to 60 minutes

    *  Garden for 30 to 45 minutes

    *  Push a stroller 1.5 miles in 30 minutes

    *  Rake leaves for 30 minutes

    *  Walk 2 miles in 30 minutes

    *  Walk up and down stairs for 15 minutes

    Your exercise can be done all at once or broken up throughout the day. If you’re looking to do sport-related activities, some good options include basketball, bicycling, jogging, tennis and dancing. The key is to find an activity that gets you moving – and that you can stick with.

    © American Institute for Preventive Medicine

  • Just A Little Exercise Helps With Arthritis

    BE FIT

    Image of couple jogging.

    Regular exercise can help with the joint pain and stiffness of arthritis. But, many older adults with arthritis aren’t getting the recommended 150 minutes per week of exercise. Exercise can be painful for those who aren’t used to being active. But over time, not exercising can cause even more pain and stiffness, creating a vicious cycle.

    A recent study shows that even a little exercise can help. Older adults who exercised for just 45 minutes per week saw benefits over those who didn’t exercise at all. Overall, they had better physical ability than the non-exercisers. If you’re not sure how to get started, ask your doctor.

    Though 150 minutes per week is still ideal, some exercise is better than none. Get moving – even just a little – to start feeling better.

    © American Institute for Preventive Medicine