HealthyLife Articles

Category: Uncategorized

Do You Have Celiac Disease?

SELF-CARE CORNER

If you can’t eat bread or anything containing wheat, rye, and barley because of gluten-a protein found in these grains-you may have celiac disease. Different people have different symptoms, but talk with your doctor if you or your child has one or more of these problems after eating bread or cookies, for example:

* Gas

* Bloating, belly pain

* Ongoing diarrhea

* Pale, foul-smelling or fatty stool

* Weight loss or weight gain

* Fatigue

* Bone or joint pain

* Bone loss or weakening

* Anemia (lower red blood cell count)

* Behavior changes (children become irritable)

* Tingling, numbness in the legs

* Muscle cramps

* Seizures

* Itchy skin rash

© American Institute for Preventive Medicine

January 23, 2026
How To Put In Eyedrops

SELF-CARE CORNER

* Wash your hands with soap and water.

* Shake the eyedrop container gently. Make sure the prescription is for you. Check to see how many drops you are to put in and when.

* Remove the cap. Set it aside. Do not touch the dropper tip with your hand.

* Tilt your head back. With both eyes open, look at a point on the ceiling.

* Pull your lower lid down gently to form a pocket for the drop. Position the tip of the bottle less than an inch above your lower lid.

* Squeeze the bottle lightly to allow the drop to fall into the pocket.

* Close your eyes without squeezing them. Keep eyes closed for 30 seconds. Gently blot with a clean tissue.

* Replace the cap on the eyedrop bottle.

* Keep eyedrops out of sunlight.

Other tips:

* Do not wear contact lenses while using eyedrops or ointments.

* If you have eyedrops and eye ointment, put in the eyedrops before the ointment.

* You may find this easier to do in front of a mirror or lying flat on your back.

* Check the bottle’s expiration date. Throw it away if outdated.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Over-The-Counter Overdosing?

SELF-CARE CORNER

For a medicine to work for you-you’ve got to take the right dose. Many over-the-counter liquid medicines-such as pain relievers, cold medicines, cough syrups, and digestion aids-come with spoons, cups, oral droppers, or syringes designed to help you measure the right dose. To avoid giving too much or too little of a medicine, use these 10 tips from the FDA:

*Always follow the directions on the Drug Facts label.Read the label every time before you give the medicine.

*Know the “active ingredient” in the medicine.This is what makes the medicine work and it is always listed at the top of the Drug Facts label. Make sure, if you’re taking more than one medicine such as to treat a cold and a headache, that both don’t have the same active ingredient. You could be giving two times the normal dose. If you’re confused, check with your doctor or pharmacist.

*Give the right medicine, in the right amount.Medicines with the same brand name can be sold in different strengths, such as infant, children, and adult formulas. The dose and directions also vary for children of different ages or weights. Always use the right strength and follow the directions exactly.

*Use the dosage delivery device that comes with the medicine, such as a dropper or a dosing cup.A different device, or a kitchen spoon, could hold the wrong amount of medicine. And never drink liquid medicine from the bottle.

*Know the difference between a tablespoon (tbsp) and a teaspoon (tsp).A tablespoon holds 3 times as much medicine as a teaspoon.

*Know your child’s weight.Dosage amounts for some medicines are based on weight. Never guess how much to give your child or try to figure it out using instructions for the adult dose.

*Talk to your doctor, pharmacist, or nurse to find out what mixes well and what doesn’t.Some medicines should not be taken with other medicines, vitamins, supplements, foods, and beverages.

*Prevent a poison emergency by always using a child-resistant cap.Relock the cap after each use. Be especially careful with any medicines that contain iron. They are the leading cause of poisoning deaths in young children.

*Store all medicines in a safe place.Some are tasty, colorful, and many can be chewed. Store all medicines and vitamins out of your child’s (and your pet’s) sight and reach.

*Check the medicine 3 times before using.First, check the outside packaging for cuts, slices, or tears. Second, once you’re at home, check the label on the inside package to be sure you have the right medicine and that the lid and seal are not broken. Third, check the color, shape, size, and smell. If you notice anything unusual, talk to a pharmacist before using.

© American Institute for Preventive Medicine

January 23, 2026
Stay In The Game

SELF-CARE CORNER

Although many athletes understand the importance of keeping their muscles and bones healthy, it’s also important for them to take care of their skin. Sports equipment, especially protective helmets and pads, creates a warm, moist and dark environment for the germs that can cause skin infections to grow.

“Athletes are at an increased risk of skin infection, which can have serious consequences and may take them-and their teammates-out of the game for days, weeks or months,” said dermatologist Jeffrey V. Benabio. “If athletes notice anything on their skin that itches, burns or may be infected, they should see a board-certified dermatologist or sports medicine doctor.”

To help prevent skin infections, Dr. Benabio recommends that coaches, athletes, and athletic trainers follow these tips:

* Keep cuts and scrapes clean and covered with a bandage until healed. A cut or scrape weakens the skin’s defense and allows germs that cause infections to enter.

* Prevent blisters to reduce infections. Apply a pad, gel or spray to areas that routinely blister. To help prevent blisters on the feet, ankles and hands, consider using specialized gloves and socks or wearing two pairs of socks. Athletes should also make sure that their footwear fits properly.

* Wear moisture-wicking clothes. This helps keep the athlete’s skin dry and prevents germs from growing.

* Wear sandals in the locker room. Wearing sandals or other shoes helps reduce infections on the feet.

* Shower after every practice and game. In addition, athletes should use an antimicrobial soap and wash their entire body.

* Do not share personal care items. Athletes should always use a clean towel after showering and use their own towels, soaps, razors and other personal care items.

* Wash clothes and towels after each use. Sports bags should also be washed, as germs that cause infections can remain in the bags and grow.

* Disinfect equipment, including protective gear, daily. For proper disinfection, follow the manufacturers’ instructions.

* Perform regular skin checks. Athletes should check their skin daily, especially those in high-risk sports, such as wrestling. Look for any changes, such as cuts, sores, redness, swelling and pus, and report any changes to an athletic trainer or doctor.

© American Institute for Preventive Medicine

January 23, 2026
Traveling With Diabetes

SELF-CARE CORNER

The American Association of Diabetes Educators suggests a plan for ensuring your next travel adventure is safe and successful.

Over-pack your medications.

Gone for a week? Pack two weeks’ worth of your diabetes medications in case of travel delays or misplaced supplies (insulin, syringes, testing strips, extra batteries for your pump, a first-aid kit, glucagon emergency kit). If you use an insulin pump, ask the company if you can bring a backup in case yours fails. Have a prescription from your doctor for insulin or oral medication in case of an emergency.

Protect your supplies.

Keep your medications and supplies close at hand and don’t put them in checked luggage or in the car trunk, where they can be exposed to harmful extreme temperatures (too hot or too cold). If you’re flying, keep them in the original packaging (so no one questions they’re yours) in a bag separate from your toiletries, as requested by the TSA. Don’t worry, the TSA allows you to go over the 3.4 liquid-ounce carry-on limit for diabetes medications and supplies.

Identify yourself.

Wear your medical bracelet or necklace that notes you have diabetes and take insulin (if you do). Bring a doctor’s note that explains you have diabetes and lists your medications, as well as a prescription in case you need more. Carry a health card that includes your emergency contact and doctor’s name and phone number. Learn how to say “I have diabetes,” “sugar,” and “orange juice, please” in the language of the country you are visiting.

Carry snacks and low blood sugar treatment.

Low blood sugar (hypoglycemia) can strike any time and food access during travel is unpredictable, so be sure to bring plenty of snacks such as peanut butter crackers, granola bars, and trail mix as well as glucose tablets or gel.

Simplify flying.

Tell the TSA folks that you have diabetes (they’re used to accommodating people with health issues). Visitwww.tsa.gov/traveler-information/passengers-diabetesbefore your trip to learn about current screening policies. If you plan to inject insulin while flying, be forewarned-the pressurized air can make it more challenging to draw up your insulin, if using a vial and syringe, so be extra careful not to inject air into the bottle.

Test often.

New foods, increased activity, and different time zones can throw your glucose levels out of whack, so be sure to test frequently, including before and after meals. If you take insulin, keeping your levels steady can be tricky when changing time zones, so make a plan to adjust your schedule for injecting. Before your trip, see a diabetes educator, who can help you with this challenging process.

Favor your feet.

Wear comfortable well-fitting shoes and socks at all times. Never go barefoot. Check your feet often, especially after a hike or long walk. Feet and ankles often swell during flights so consider wearing light knee-high compression stockings or bring thinner socks to change into if your feet swell. Wear a shoe that can be loosened if that occurs. Pointing and flexing your ankles during a flight can improve blood flow in your calf muscles and decrease swelling as well as lower the risk of blood clots.

Prepare for a health emergency.

If you need medical treatment, ask your hotel to recommend a local doctor who treats diabetes. Before you travel overseas, get a list of local English-speaking doctors through the International Association for Medical Assistance to Travelers atwww.iamat.org.

© American Institute for Preventive Medicine

January 23, 2026
5 Things To Know About Yoga

BE FIT

Yoga typically combines physical postures, breathing exercises, and meditation or relaxation. Researchers are studying how yoga may be used to help improve health and to learn more about its safe use. If you’re thinking about practicing yoga, here are 5 things you should know from the National Center for Complementary and Alternative Medicine:

1. Studies suggest that yoga may be beneficial for a number of conditions. Recent studies in people with chronic low-back pain suggest that a carefully adapted set of yoga poses can help reduce pain and improve function. Other studies also suggest that practicing yoga (as well as other forms of regular exercise) might have other health benefits such as reducing heart rate and blood pressure, and may also help relieve anxiety and depression.

2. Research suggests that yoga is not helpful for asthma, and studies looking at yoga and arthritis have had mixed results.

3. Yoga is generally considered to be safe in healthy people when practiced appropriately. However, people with high blood pressure, glaucoma, or sciatica, and women who are pregnant should modify or avoid some yoga poses.

4. Practice safely and mindfully. Everyone’s body is different, and yoga postures should be modified based on individual abilities. Inform your instructor about any medical issues you have, and ask about the physical demands of yoga.

5. Talk to your doctor about any complementary health practices you use, including yoga. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

© American Institute for Preventive Medicine

January 23, 2026
Common Gym Fears & Solutions

BE FIT

If going to the gym makes you nervous, you’re not alone. Many people feel uncomfortable going to a new place with new people. But, if you find ways to deal with these fears, you could end up with a healthy habit that makes you feel great!

Fear #1: I don’t know how to use the equipment.

Solution: Ask for help from others. This can be a gym employee, personal trainer or a trusted friend. When choosing a gym, choose one that is well-staffed and has helpful employees who make you feel comfortable. Another option is to join a gym your friend already belongs to, and set up a time to go with them. Some gyms have personal trainers who work with members and show them how to use the machines and other equipment.

Fear #2: I don’t know what to do at the gym.

Solution: Have a plan before you go. Many fitness websites have printable exercise plans, or you can make your own by writing down a few activities yourself. Start with simple things you already know how to do, such as walking or running. Another option is to take a class you’ll enjoy and follow with a few minutes of stretching.

Fear #3: I don’t want people looking at me while I exercise.

Solution: Many people feel self-conscious at first. But, most people are there to exercise – not look at others. And they may be just as nervous about others watching them as you are. Wear comfortable clothing. Don’t worry about the latest styles, but choose something that makes you feel good and allows you to move freely.

If you’re not comfortable going to a gym, don’t let that stop you from exercising. Choose workout videos that can be done at home. Many libraries have a variety of videos so you can try before you buy. If those don’t appeal to you, lace up your shoes and walk around your neighborhood.

© American Institute for Preventive Medicine

January 23, 2026
Fun, Fast Indoor Workouts

BE FIT

When the winter months hit, it can be difficult to get outside to exercise. Snow, ice, wind, and rain can put a damper on your regular walk around the neighborhoods.

But regular exercise cuts your risk for heart disease, diabetes, depression, and even some cancers, according to the CDC. So don’t cut your workout routine when the weather doesn’t cooperate. Bring the workout into your home with these tips:

1.Just dance.Not only is it fun, but you can burn a lot of calories and customize it to work for you. Turn on your favorite tunes and start moving. For maximum benefit, do a 5-minute warm-up, 20-30 minutes of active dancing, and a 5-minute cool down. If you can’t do that much to start, just try a few minutes and add more time each week as you are able.

2.March or jump.If dancing isn’t for you, marching around the house, or even just in your living room, can provide great benefits. Mix it up every few minutes by doing a few jumping jacks. You can also “pretend” you’re jumping rope by doing the motions without a rope. Watch videos that guide you through indoor walking or other aerobic activities.

3.Strength training.You don’t need fancy weight machines or equipment. Use a resistance band to strengthen your arms and legs. Try simple exercises like squats, lunges, and push-ups. Take care to do them correctly. If you have an injury or health condition that restricts movement, talk with your doctor about exercises that are right for you.

With a little creativity, you can have your own body-and-mind-boosting workout in the comfort of your home – no matter what the weather.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Next Workout Fun

BE FIT

Think of your next exercise workout as a “fun run” or as a well-deserved break, and you’ll eat less afterward. By thinking of it as exercise or as a workout, you’ll later eat more dessert and snacks to reward yourself.

These new findings from the Cornell Food and Brand Lab involved two studies where adults were led on a 2 km walk around a small lake and were either told it was going to be an exercise walk or a scenic walk. In the first study, 56 adults completed their walk and were then given lunch. Those who believed they had been on an exercise walk served and ate 35% more chocolate pudding for dessert than those who believed they had been on a scenic walk.

In the second study, 46 adults were given mid-afternoon snacks after their walk. Those thinking they had taken an exercise walk ate 206 more calories of M&Ms, which was over twice as much than those who had been told they were on a scenic walk.

Together, these studies point to one reason why people in exercise programs often find themselves gaining weight. Some exercisers have a tendency to reward themselves by overeating after their workout.

For beginning or veteran exercisers, the bottom line is this: “Do whatever you can to make your workout fun. Play music, watch a video, or simply be grateful that you’re working out instead of working in the office,” said Brian Wansink, author and Director of the Cornell Food and Brand Lab. “Anything that brings a smile, is likely to get you to eat less,” he added.

© American Institute for Preventive Medicine

January 23, 2026
Soothe Sore Muscles After Exercise

BE FIT

Exercise can make you feel great. But after a hard workout, sore muscles can be uncomfortable. A little soreness is normal and healthy, especially after trying a new activity or pushing yourself a little harder.

Don’t let post-exercise pain get you down! You can get through it and reach a new level of fitness with a few tips:

*Warm up.Don’t jump right into exercise with cold muscles. Doing a lighter or slower version of your workout first will get muscles warm and increase blood flow. This can help avoid injury too.

*Cool down and stretch.Don’t stop exercise abruptly. Instead, slow down your activity until your heart rate feels normal and you can talk easily. After you’ve exercised, stretch! This is the perfect time to increase flexibility and help lower the chance of soreness.

*Drink water.It helps keep your joints and muscles hydrated and prevents cramps. Drink before, during and after your workout.

*Give muscles a break.Give muscles about two days to rest and heal before you exercise them again. For instance, work leg muscles one day and arms the next. Don’t do the same exercise day after day. Muscles need about 48 hours to repair and heal.

*Be sure you’re doing it right.If you’re new to certain exercises, don’t be afraid to ask someone who can help! Ask a fitness expert or personal trainer or watch videos. Exercise machines and routines can cause injuries if they’re not done properly.

*Don’t push too hard.It’s easy to get caught up in a new exercise routine. You may want to get into shape as quickly as possible. But doing too much too quickly can mean lots of soreness and even an injury. If you think your exercise routine is too easy, increase the time or intensity slowly. Always ask your doctor about safe exercises you can do if you have any health conditions.

Listen to your body!

A lot of soreness or pain isn’t necessary or normal. If you think you have a strained or sprained muscle, tryRICE:

Rest:Don’t use the sore muscles, if possible.

Ice:Apply ice packs to the problem area for a few minutes at a time.

Compression:Use sports bandages or wraps.

Elevation:Raise the affected body part, such as a foot, up above your heart for two to three hours each day.

See a doctor if the pain is extreme, gets worse or doesn’t go away after a week.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026