HealthyLife Articles

Category: Self-Care Corner

  • 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

  • 10 Ways To Get The Most Out Of Midlife

    SELF-CARE CORNER

    Image of couple dancing.

    Are your best years ahead? A national survey of women between the ages of 35 and 49, sponsored in partnership with the National Association of Nurse Practitioners in Women’s Health and Teva Women’s Health shows that more than three-quarters of women in midlife say the best years are ahead, not behind. Yet midlife is notoriously known as a time of crisis. Women’s health expert, Dr. Judith Reichman, tells how women are seizing the midlife moment and making new choices related to their health.

    If you have not already joined the ranks of women enjoying midlife, here are 10 ways to get the most out of these years:

    1. Don’t obsess about those 8 glasses of water each day. Drink when you are thirsty and when you are exercising briskly. Too much water reduces the impact of electrolytes and strains the bladder.

    2. Focus on family bonding. Often midlife crises for women are not an age phenomenon but rather due to the very significant changes that occur in the lives of our growing-up children and our maturing (we hope) partners.

    3. Spend more time with your partner. Don’t wait until the nest is already empty. This is the time to rediscover why you fell in love in the first place.

    4. Rev up the love life. You are free to go on dates with your partner-real dates!

    5. Periodically reevaluate your choice of birth control. The second-highest rates of unplanned pregnancies occur in midlife.

    6. Worry more about you. PMS gets worse with age, and work and family responsibilities continue to rise, so it is important to establish de-stressing routines, including setting aside time to exercise and visit with friends.

    7. Cut down on salt, reduce your caloric intact by 100-200 calories per day and boost your calcium and vitamin D intake. By midlife, most women are at high risk for high blood pressure and heart disease. Cutting salt can save your life and set up your family for healthy habits as they get older.

    8. Embrace your desire to sleep. Now is the time to develop good sleep habits to prepare you for the next stage of life as hormonal changes during menopause increase sleep troubles.

    9. Do something you thought you would never have time for. Take up a new hobby or go back to an activity you love-knitting, dancing, learning, or volunteering. Do something that makes you feel good about yourself.

    10. See your doctor. You have always made sure everyone else in the family gets a yearly check-up, but what about you? Schedule those yearly health screenings and don’t neglect your own health.

    Judith Reichman, MD, is an attending physician in gynecology at Cedars-Sinai Medical Center and author of Slow Your Clock Down: The Complete Guide to a Healthy, Younger You.

    © American Institute for Preventive Medicine

  • 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