HealthyLife Articles

Category: Self-Care Corner

  • 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

  • 4 Warning Signs Of Teen Depression

    SELF-CARE CORNER

    Image of teen girl depressed.

    Withdrawn. Irritable. Sleepy. This could describe almost any teenager, but these are also symptoms of teen depression.

    Teen depression sometimes gets overlooked because it doesn’t always look like depression in adults. For example, sadness is a core feature of most depression and what most people associate with depression, according to Dr. Ken Duckworth, medical director of the National Alliance on Mental Illness. Many teens also experience other symptoms-parents might miss these warning signs.

    1.Sleep disturbance.“Many adolescents sleep until noon on a Saturday, but if you notice a change in their sleep or their sleep is irregular even more than before, that’s something to worry about,” Dr. Duckworth says.

    2.Social changes.“Adolescents are typically very focused on social connections,” he says. “If they’re not interested in their social network and they want to quit sports, pay attention to that.”

    3.Physical symptoms.Some teens demonstrate their emotional distress through physical symptoms, such as headaches, stomach aches, weakness, and body aches.

    4.Substance abuse.Some depressed teens use drugs and alcohol to change how they’re feeling. Abusing drugs and alcohol also increases the risk for depression or worsening depression.

    © American Institute for Preventive Medicine

  • Avoiding Chemicals In The Home

    SELF-CARE CORNER

    Image of variety of cleaning supplies.

    Many common household items contain chemicals. Not all chemicals are bad for your health, but some can be harmful. To keep yourself and your family healthy, it’s best to take steps to reduce or avoid chemicals that could be unsafe.

    Did you know possible toxic substances can be found in cleaning products, furniture, carpet and shower curtains? Here’s how to avoid unsafe levels of toxins:

    *Read labels carefully.Many cleaning products have warnings and directions for how to use them. Follow these carefully. For instance, if it says, “use in a well-ventilated area,” you should be sure to open a window to the outside.

    *Be aware of odors.If something gives you a headache, sore throat or makes you cough, this may be a sign that you shouldn’t use it anymore.

    *Protect your skin.Wear gloves when using cleaning products and wash your hands after cleaning. Don’t let children use products with any chemicals in them like bleach, ammonia or strong cleaning ingredients.

    *Get checked for lead.If you live in a home built before 1980, ask your local health department how you can get your home and water checked for lead. You can’t see, smell or taste lead. Lead is harmful to the brain and affects children’s development. Find out if your home is at risk and take steps to get it removed, if needed.

    *Avoid pesticides whenever possible.Contact professional pest control companies for insect problems.

    *Choose fragrance-free products when possible.Many fragrances contain chemicals that disrupt hormone functions in the body. Also, some people are sensitive to fragrances.

    *Replace old nonstick pans that look worn or scratched.They may contain chemicals that can get into your food.

    *Look for cleaning products that have the Environmental Protection Agency’s “Safer Choice” label.For more information, visitwww.epa.gov/saferchoice/products.

    If someone in your home may have ingested a poisonous product, call The American Association of Poison Control Centers at (800) 222-1222.

    Remove dust for a healthier home

    Did you know household dust often contains chemicals and toxins from your home? A good way to reduce your exposure to them is to keep dust down. Try these tips:

    *  Choose non-toxic or “Safer Choice” cleaning products. White vinegar is an effective non-toxic cleaner for many surfaces.

    *  Use a damp rag without chemicals to dust.

    *  Clean floors with a damp mop or a steam-only mop.

    *  Vacuum floors regularly and use a vacuum with a high efficiency particulate air (HEPA) filter.

    *  Open windows to bring in fresh air whenever possible.

    *  Change furnace and air filters regularly.

    *  Wash hands often.

    Source: National Institutes of Health, Environmental Protection Agency

    © American Institute for Preventive Medicine

  • Cold Medicines For Kids: What’s Safe?

    SELF-CARE CORNER

    Image of child in bed holding a tea cup.

    Are cough and cold medicines safe for children? It depends on the child’s age. The American Academy of Pediatrics (AAP) says over-the-counter cough and cold medicines can be dangerous for kids under four years of age. These medicines have never been studied in children, so experts don’t really know if they work. They can also cause serious side effects.

    For older children, AAP recommends that cough and cold medicines only be used if a doctor says it’s okay.

    My child is sick: what can I give them?

    It’s hard to watch your child suffer with a bad cold or cough. But, if you can’t give them medicine, what else can you do to help them?

    The AAP says home remedies can make a child feel better. Try:

    *  Saline nose spray and/or a humidifier in their room. Keeping the nasal passages moist can help them breathe easier at night.

    *  Plenty of clear fluids like warm water or diluted apple juice. Keeping them hydrated helps thin out secretions in the nose and throat. This may help with a stuffy nose and coughing.

    *  For children older than 1 year, a teaspoon of honey. This can soothe an irritated throat and may be helpful for a cough. Some natural cold medicines for kids contain honey and herbs. Ask a doctor about these before giving them to your child. Do not give honey to infants under one year of age.

    *  Plenty of rest. Consider keeping your child home from school or daycare so they can get plenty of sleep. This helps their immune system fight off the illness.

    *  Mentholated rub on the throat for kids over 2 years of age. This can help with coughing and may bring some relief from a stuffy nose.

    What NOT to do

    Remember that antibiotics do not help with viruses like colds and coughs. Never give antibiotics to your child unless your doctor prescribes them.

    In addition, don’t be quick to lower a mild fever if the child feels fine. A fever helps the body fight off a virus. It’s helpful to leave it be if you can. Only give fever-reducers with single ingredients like acetaminophen or ibuprofen if the child is uncomfortable or if the fever is 102 degrees F or higher. Call a doctor if your child has a high fever.

    Children ages six and up can use cough and cold medicines designed for their age. But, check with your pediatrician first. Also, be sure to read the packaging and give the correct dose. If you aren’t sure, ask your pediatrician or pharmacist.

    © American Institute for Preventive Medicine

  • Hope For Migraine Headaches

    SELF-CARE CORNER

    Image of man with a migraine.

    Migraine headaches are more than an inconvenience. Migraine pain is severe and can interfere with a person’s life. Fortunately, today’s migraine treatments can help many people get the relief they need.

    There are two types of medicines for migraines: abortive and preventive.

    Abortive medicines

    Abortive medicines, also referred to as acute, are designed to stop, or abort, a migraine. They should be taken as early as possible when a person feels a migraine starting. Some of these medicines include:

    *  Pain relievers. Aspirin, ibuprofen, and other common pain relievers can be used to treat mild migraines. But, for many people, these aren’t enough to get rid of a migraine. Experts say people shouldn’t take these medicines more than twice a week. Overusing these medicines can lead to stomach problems and can even cause more headaches.

    *  Prescription migraine medicines. Your doctor may prescribe special medicines that are designed to relieve migraine pain and other symptoms, such as nausea. These may work well for people who don’t find relief from over-the-counter pain relievers.

    Preventing migraines

    Some of the medicines available today are used to prevent migraines before they happen. These are called preventive treatments. These types of medicines are recommended for people who:

    *  Get four or more migraines a month

    *  Have migraines that last 12 hours or longer

    *  Haven’t found relief with  abortive medicines

    *  Can’t take abortive medicines

    There are different types of preventive medicines available. Sometimes a person needs to try several different medicines before finding the one that works best for them. Keeping track of how many migraines you have and their severity can help you see how well a medicine is working.

    In addition to medicines, you and your doctor may discuss migraine triggers and how to avoid them. Certain foods, stress, lack of sleep, hormonal changes, and many other things can cause migraines. Learning your own triggers and how to avoid them is an important part of preventing migraines.

    What makes a migraine

    Migraines usually have the following symptoms:

    *  Severe pain and intense pounding in the head that makes it impossible to do daily tasks

    *  Nausea and/or vomiting

    *  Sensitivity to light or sound

    Some migraines also start with an aura. An aura may be vision changes, like seeing flashes of light or lines. Some people have trouble seeing clearly and cannot focus on objects. An aura may also cause tingling in an arm or leg. Only about 20 percent of people who get migraines will have an aura.

    © American Institute for Preventive Medicine

  • Open Wide

    SELF-CARE CORNER

    Image of dentist.

    Your dentist and dental hygienist inspect your mouth for oral cancers when you show up for your regular dental cleanings. But between visits, take note of these early warning signs, and see your dental professional if they do not improve or disappear after 2 to 3 weeks:

    *  A sore, or soreness or irritation that doesn’t go away

    *  Red or white patches, or pain, tenderness, or numbness in your mouth or lips

    *  Lumps, thickening tissues, rough spots, crusty or eroded areas

    *  Difficulty chewing, swallowing, or moving your jaw or tongue

    *  A change in the way your teeth fit together when you close your mouth

    Always call your dental professional right away if you have any immediate concerns. Those at high risk of developing oral cancer have traditionally been heavy alcohol drinkers and smokers over age 50. But today, cancer is occurring in younger, nonsmokers. The sexually transmitted HPV is related to some cancers in younger people.

    © American Institute for Preventive Medicine

  • Skin Check

    SELF-CARE CORNER

    Close-up image of a person checking to see if they have any skin moles on their hand.

    It is important to understand what will help prevent skin cancer and what might actually increase your risk, according to Caliber I.D., a company that makes diagnostic lab instruments.

    Fact: All skin types and ethnic groups can develop skin cancer. While it is true that Caucasians have a greater risk of skin-related cancer, everyone should protect their skin against the sun’s harmful rays.

    Although fair-skinned people can often easily see stage 1 melanoma (dark spots, changing or new moles) and other cancers, darker skin makes catching it in the early stages more unlikely. Also, darker-skinned people tend to develop a more lethal type of melanoma that develops on the soles of the feet, between the toes, and on the palms of the hands.

    Let your health care provider know if you have any of these signs.

    Chart showing the different types of skin cancers.

    © American Institute for Preventive Medicine

  • Too Sick For School?

    SELF-CARE CORNER

    Image of sick boy in bed.

    Colds? Flu? What to do? Sending a sick child to school can make matters worse and spread the illness to others. Follow these guidelines from pediatrician Dr. Jacqueline Kaari, University of Medicine and Dentistry of New Jersey, who said, “Parents need to be able to quickly assess their child and determine if he or she is well enough to go to school or needs to stay home, or if it’s time to call the pediatrician. Sometimes, parents will guess wrong, but if there’s one rule of thumb, it should be to always err on the side of caution.”

    Colds.What to do: Use over-the-counter saline nose drops or spray and a cool mist humidifier to relieve symptoms. Because colds are caused by viruses, antibiotics are not effective. Instead, the cold just needs to run its course until the child recovers. Contact your child’s doctor if a cough suddenly worsens or a fever develops.

    Fever.What to do: Give acetaminophen or ibuprofen for fevers. Encourage the child to drink lots of fluids and avoid fatty or fried foods that are hard to digest because fevers decrease stomach activity. Keep children at home if their fever is above 100.4ºF. Call a doctor if a high fever lasts more than 24 hours or does not respond to medication, or if the child’s condition worsens.

    Flu.Striking more suddenly and more intensely than a cold, the flu causes a sudden, high fever with body aches. What to do: Have your child vaccinated early in the flu season to protect against this illness. A child who comes down with the flu should stay home for several days, rest, and drink lots of fluids.

    Conjunctivitis (“pink eye”).A red, weeping eye(s) with a thick discharge that could become crusty when sleeping. What to do: Contact your child’s doctor for treatment, which may include antibiotic eye drops. Conjunctivitis can be highly contagious. Follow the doctor’s advice. Children can usually return to school 24 to 48 hours after treatment begins. Check with the school’s policy.

    Head lice.Tiny, crawling bugs that live on the scalp and feed on blood. Itching and sores on the scalp can be signs of head lice. The insects cannot jump or fly and are spread by human contact. What to do. Under bright light, check the entire scalp closely for lice or tiny white eggs (called nits), starting at the upper neck and behind the ears. Lotions and shampoos that can kill the lice are available at the drug store. Keep the child home from school until the lice have completely gone away.

    Sore throat.What to do: Have the child drink a few sips of water. If that relieves the symptoms, you are likely dealing with, at worst, a viral infection that will go away with a few days of rest, plenty of liquids, and pain relievers. If you suspect strep throat, follow the fever guidelines and contact your child’s doctor.

    Stomach ache.What to do: Keep children who have been vomiting home from school. Wait an hour after the child vomits and encourage small drinks of water. Gradually introduce clear liquids and bland foods throughout the day. Contact your doctor if vomiting lasts beyond 24 hours, occurs with worsening pain at the belly button or lower right abdomen, or if the child vomits blood or green or yellow matter.

    © American Institute for Preventive Medicine

  • Are You Getting Enough Vitamin D?

    SELF-CARE CORNER

    Women holding a glass of water and a vitamin D pill.

    Everyone needs vitamin D for good health. Vitamin D is important because:

    *  It helps keep your bones strong.

    *  Muscles need it for strength and movement.

    *  Nerves use it when they send messages throughout the body.

    *  The immune system needs it to fight off illnesses.

    Which foods have vitamin D?

    Vitamin D is found in only a few foods, including:

    *  Fortified milk or milk alternatives like soy or almond milk

    *  Fortified cereals or juices

    *  Fatty fish such as salmon, tuna and mackerel

    *  Beef liver, cheese, egg yolks

    *  Mushrooms

    Sun exposure

    The body can make vitamin D when your skin is exposed to the sun. But being out in the sun can raise your risk of getting skin cancer.

    Because of the cancer risk, most experts don’t recommend that you spend a lot of time in the sun without sunscreen. Instead, you should make sure you get enough vitamin D through diet or supplements.

    Taking vitamin D supplements

    Some people may need to take vitamin D, but others don’t. It depends on your health and how much you get from your diet or the sun.

    If you are in one of these groups, you may have lower levels of vitamin D:

    *  People who have darker skin

    *  Older adults

    *  People who have Crohn’s disease or celiac disease

    *  People who are obese

    Recommended Daily- Amounts of Vitamin D

    Birth to 12 months: 400 IU

    Children 1-13 years: 600 IU

    Teens 14-18 years: 600 IU

    Adults 19-70 years: 600 IU

    Adults 71 years+: 800 IU

    Pregnant and breastfeeding women: 600 IU

    With vitamin D, more is not always better. Vitamin D can be toxic at high levels. Don’t take more than these amounts in supplements unless your doctor tells you to.

    Be careful with supplements

    Before taking vitamin D or any supplement, ask your doctor about it. Some supplements can interfere with medications or cause side effects.

    Whenever you can, get your vitamin D and other nutrients from healthy foods. Don’t use supplements to replace a healthy diet.

    Sources: Dietary Guidelines for Americans, National Institute on Aging, National Institutes of Health Office of Dietary Supplements

    © American Institute for Preventive Medicine