HealthyLife Articles

Category: Self-Care Corner

  • Keeping An Eye Out For Cataracts

    SELF-CARE CORNER

    Eye doctor examining patients eye.

    Most people will have cataracts by the age of 80. But they don’t have to mean loss of vision. They are treatable.

    What is a cataract?

    A normal lens inside the eye is clear. Cataracts happen when the proteins in the eye’s lens start to break down. Then they clump together. This causes cloudiness and problems with your vision.

    Cataracts may occur with normal aging. But they can also happen after an eye injury or if you had eye surgery.

    Signs of cataracts

    People often notice changes in vision when cataracts start to form. These changes include:

    *  Blurry or distorted vision

    *  Being sensitive to light

    *  Seeing a “halo” around lights

    *  Seeing double

    *  Trouble seeing at night or in dimly lit rooms

    *  Seeing colors as dull or yellow-tinted

    Prevention

    The best way to help prevent cataracts is with eye sun protection. Wear sunglasses that block out 100 percent of UV rays when you’re outside during the day. Not all sunglasses offer 100 percent UV protection. Check the packaging to be sure. Wear a wide-brimmed hat to keep sun off your face.

    Smoking increases the risk for cataracts, so quit smoking. Get help quitting if you need it.

    Finally, get a dilated eye exam regularly. Ask your eye care specialist or doctor how often you need one.

    Seeing a doctor

    If you think you might have cataracts, talk to a doctor. You may need an eye exam from an optometrist or ophthalmologist. During the exam, your eye care specialist can perform tests to look for cataracts.

    Treatment options

    If your doctor finds cataracts, don’t panic. There are ways to treat them.

    First, your doctor may recommend new glasses or contacts for mild symptoms. You may also find that using brighter lights or a magnifying lens is helpful for reading or working.

    If your cataracts are interfering with life, you may need surgery. Cataracts surgery involves putting a new artificial lens in the eye. It is a safe surgical procedure and works well for most people.

    Sources: American Academy of Ophthalmology, National Eye Institute

    © American Institute for Preventive Medicine

  • What To Do About Varicose Veins

    SELF-CARE CORNER

    Doctor and patient talking.

    Do you have bulging veins on your legs? The veins may be blue, purple or red in color. If so, you may have varicose veins.

    What are varicose veins?

    Your heart is always pumping blood out to your organs. Then, the blood goes back to the heart through the veins. Veins have special valves that push the blood back toward the heart.

    Sometimes these valves stop working correctly. This may happen if valves get weaker over time. Then the blood pools in the vein, unable to move. Blood that is pooling in a vein may cause the bulge or bump of a varicose vein.

    Not just cosmetic

    Some people don’t like the look of varicose veins. But they can also cause other problems. Varicose veins may itch or cause pain, swelling or heaviness in the legs.

    They can also continue to weaken the vein over time. This can cause skin changes like open sores or hard, thick areas of skin.

    Medical options

    Ask your doctor about medical procedures that can help. Options may include:

    *  Lasers that heat the vein and close it off

    *  Injections that seal the vein closed

    *  Surgery to remove the vein if non-invasive options don’t work

    Helping at home

    If varicose veins bother you, there are some things you can do.

    *  First, work toward a healthy weight. Being overweight puts more pressure on the veins.

    *  Be active. Exercise gets your blood pumping. This helps move blood out of the veins.

    *  Ask your doctor about compression stockings. These can help relieve pain and heaviness for some people. These are available at drug stores and online without a prescription if your doctor gives you the okay to wear them.

    *  Put your legs up. When possible, keep your legs up above your heart.

    *  Don’t wear clothes that are very tight around the waist or upper thighs.

    Source: National Heart, Lung and Blood Institute, National Institutes of Health

    © American Institute for Preventive Medicine

  • Disappearing Hair: Know About Alopecia

    SELF-CARE CORNER

    Women showing hair loss.

    Hair loss is a normal part of life and aging. The average person loses 100 strands of hair from their scalp every day. Usually, these hairs grow back as part of a hair follicle’s lifecycle.

    However, as people get older, hair loss usually outpaces hair regrowth. In addition, some people may be susceptible to losing their hair early in life.

    Alopecia, another name for hair loss, can be frustrating, embarrassing, and tough to manage. But, there may be options available to slow, halt, or reduce the appearance of thinning hair.

    Causes of alopecia

    There are many different types of alopecia, each with a different cause.

    For example, androgenetic alopecia, commonly known as pattern baldness, is linked to your genetics. If your dad or mom experienced pattern baldness, the likelihood is you will too.

    Other causes include:

    *  Aging

    *  Genetics

    *  Hormones

    *  Stress

    *  Thyroid dysfunction

    *  Medications

    *  Chemical hair treatments

    *  Autoimmune reactions

    Treatment options

    The best way to manage hair loss depends on the cause. While some forms of alopecia may be slowed or halted, others are irreversible. Your medical doctor or dermatologist is your best resource when exploring treatments for alopecia.

    Options may include:

    *  Topical medications or shampoos

    *  Oral medications

    *  Corticosteroid injections

    *  Hair transplant

    *  Wigs or hairpieces

    Caring for your hair

    How you treat your hair may contribute to alopecia in some cases. The better care you take of the hair you have, the healthier it will be.

    *  Use a gentle shampoo that won’t remove moisture from your hair.

    *  Apply conditioner after every shampoo.

    *  Limit how long and how often you blow-dry your hair.

    *  Avoid wearing your hair in a tight bun, ponytail, or braid.

    *  Brush or comb your hair gently. Avoid tugging.

    If you are dealing with alopecia, talk to your doctor to find out the cause and discuss the best treatment options for you.

    © American Institute for Preventive Medicine

  • Keeping An Eye Out For Retinal Detachment

    SELF-CARE CORNER

    Close up of eye.

    Retinal detachment means your retina is pulled away from its normal position at the back of your eye. If a retinal detachment happens, it is a medical emergency. It can cause permanent vision loss.

    See the signs

    Retinal detachment may cause symptoms that come on suddenly. You may see things like:

    *  A lot of gray or black “floaters” that look like squiggly lines or specks of dirt

    *  Flashes of bright light

    *  A dark area or shadow

    Will it happen to me?

    Retinal detachment can happen to anyone. But you are more likely to get it if:

    *  Someone in your family has had a retinal detachment

    *  You’ve had any kind of eye surgery

    *  You’ve had a serious eye injury

    *  You have diabetic retinopathy

    *  You have other eye diseases

    The best way to know your risk is to talk to your eye doctor. Most of the time, retinal detachment happens from aging or an eye injury.

    Can I prevent it?

    You can lower your risk by protecting your eyes. Wear safety goggles during sports or when using power tools.

    You should also get a dilated eye exam regularly. Always see your eye doctor after any eye injury.

    Good news

    Retinal detachment is treatable. An eye doctor or surgeon can often fix the retina and reattach it. The earlier it is found, the better the outcome. Don’t ignore the signs – save your vision!

    Source: National Eye Institute

    © American Institute for Preventive Medicine

  • What To Do When Your Heel Hurts

    SELF-CARE CORNER

    Image of heel walking on bare floor.

    Heel pain is the most common foot and ankle problem. Often, a sore heel is not serious. But if you ignore it and keep using the foot, it could get worse.

    When it comes to heel pain, the first clue is where the heel hurts. Pain at the bottom of the heel is different from pain behind the heel.

    Pain underneath the heel

    *  Plantar fasciitis. This happens when activity inflames the tissue band that runs along the bottom of the foot. Sometimes, people get plantar fasciitis from wearing shoes that don’t properly support their foot. It’s often worse when you first get up in the morning. It can usually be resolved with rest, wearing special inserts in the shoes and/or physical therapy.

    *  Heel spur. A heel spur is a buildup of calcium that causes a bony bump on the heel bone. It usually happens if a person has plantar fasciitis for a long time. Treatment is usually similar to plantar fasciitis treatment.

    *  Stone bruise. Stepping on a hard object like a stone can injure the bottom of the heel. If you stepped on something recently, try to rest and protect the foot for a few days until it feels better. Wear shoes when you go outside to prevent this from happening in the future.

    Pain behind the heel

    Pain in the back of the heel is usually due to a problem with the Achilles tendon. This tendon connects the heel bone to the calf muscle. Heavy activity or exercise can put too much stress on the tendon too quickly. This can cause Achilles tendinitis, which includes small tears and inflammation in the tendon. Treatment may include:

    *  Physical therapy

    *  Rest

    *  Ice

    *  Orthotic(s) (shoe inserts)

    *  Night splint (device worn at night to protect the foot and tendon)

    People who have Achilles tendinitis may need to avoid the activity that caused it, such as running or jumping.

    Respect your feet

    Many people ignore heel pain, hoping it will go away. But, untreated problems with the foot may only get worse over time without treatment. If your heel pain lasts more than a couple of days, or if you have a health condition like diabetes, see a doctor right away.

    Source: American Academy of Orthopaedic Surgeons, American College of Foot and Ankle Surgeons

    © American Institute for Preventive Medicine

  • Do You Live With A Sleepwalker?

    SELF-CARE CORNER

    Young women sleepwalking.

    If you or a family member sleepwalks, you may know the signs well. It often involves doing some of the following during sleep:

    *  Sitting up

    *  Walking around

    *  Talking

    *  Getting food or eating

    When a person is sleepwalking, it can be confusing or even frightening for others in the house. They look like they’re awake. They may say or do things that don’t make sense. But the person won’t remember saying or doing anything when they wake up.

    Sleepwalking happens during deep sleep. This is often early in the night. It can happen to children and adults.

    Is it dangerous?

    Many people feel alarmed when a family member starts sleepwalking. Sleepwalking itself isn’t usually dangerous. The best thing to do is to make sure the sleepwalker can’t get hurt. Here’s how to do it:

    *  Keep the home – and especially their room – picked up. Make sure things like electrical cords are out of the way. Have children pick up their toys, books or other objects.

    *  Keep exterior doors locked. If you can, use extra locks that are difficult to open, such as a chain lock or a dead bolt.

    *  Close and lock all windows at night.

    *  Never yell at or shake someone who is sleepwalking. Instead, guide them safely back to their bed.

    *  Consider putting a gate across stairways. Use gates that are designed for this purpose.

    How to avoid it

    Some people may be more prone to sleepwalking. However, there are ways to lower the chances of it happening. They include:

    *  Don’t drink alcohol.

    *  If you are taking anti-depressant medicine, talk to your doctor about it. Some of these medicines can cause sleep problems. There may be a different medicine that works for you.

    *  Go to bed at the same time every night.

    *  Make sleep a priority. Adults should get at least seven hours. Children often need much more than this. Ask a doctor how much sleep you or your child should get.

    Seeing a doctor

    If sleepwalking happens a lot, talk to a doctor. There is no test for sleepwalking. But your doctor can check for other sleep problems or health conditions that may be causing sleep problems.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Listen To Your Ears

    SELF-CARE CORNER

    Workers with safety gear protecting head, eyes and ears.

    It’s easy to take hearing for granted. But without proper care of your ears, you could end up with hearing loss or ear problems.

    Worried about wax

    Your body makes ear wax to protect your ears. Wax keeps dust and other particles from getting inside.

    Only clean the outside of your ears with a tissue, washcloth or cotton swab. Never stick anything, including a cotton swab, in your ear. This will push wax farther down into the ear and can create a harmful blockage.

    If you feel that there’s a lot of wax in the ear, you can safely try to soften it with a drop of mineral oil or glycerin. Your doctor can also remove ear wax blockages without damaging your ear.

    Saying no to noise

    One of the most common reasons people lose their hearing is exposure to loud noises. This can happen very quickly after a loud sound like an explosion. Or, it can happen over time if a person is exposed to loud sounds for months or years.

    You can help prevent noise-induced hearing loss with one simple tool: ear plugs. Wear them when going to a loud concert, watching fireworks or attending loud events. Wear them when mowing the lawn or using loud power equipment at home.

    If you have a job where you are exposed to noise, make sure you are using the right hearing protection. You may need something more powerful than ear plugs for certain jobs. Talk about this with your employer.

    Use headphones with care

    The World Health Organization says people should limit how much they use headphones. Don’t use them more than one hour a day. Keep the volume as low as possible, but no louder than 60 percent.

    Noise-cancelling headphones help you keep the volume low because they block out sounds around you. But, you should not use these when driving, cycling or walking because you won’t be able to hear possible dangers nearby.

    Talk to your doctor about your hearing health. Together, you can decide when you may need a hearing test.

    Sources: American Academy of Family Physicians, National Institute on Deafness and Other Communication Disorders

    © American Institute for Preventive Medicine

  • What To Know About Blood Clots

    SELF-CARE CORNER

    Veins on the back of a women's leg.

    Healthy blood is designed to clot. When blood clots, it prevents heavy bleeding. But, if a clot happens inside a vein, it can be dangerous. This is called a deep vein thrombosis (DVT). Sometimes, the blood clot may move through the body and get stuck in the lungs. This is called a pulmonary embolism (PE).

    Up to 100,000 Americans die from a DVT or PE every year. These clots kill more people than breast cancer, car collisions, and HIV/AIDS combined.

    Signs of a clot

    Signs of a DVT or PE include:

    *  Swelling, tenderness, redness or warmth in one area of the body

    *  Chest heaviness or pain

    *  Sweating

    *  Feeling out of breath

    *  Weakness or fainting

    *  Fast heart beat

    *  Feeling of impending doom

    Know your risk

    Certain things make you more likely to get a blood clot. They include:

    *  Recent surgery or an injury

    *  Being in bed for long periods

    *  Not moving a certain body part, such as a broken leg

    *  Sitting for a long time, including during travel

    *  Higher levels of estrogen from birth control pills, pregnancy or hormone replacement therapy

    *  Medical conditions, such as cancer, Crohn’s disease, ulcerative colitis, heart disease, blood clotting disorders or lung disease

    *  Obesity

    *  Smoking

    *  History of atrial fibrillation (A-fib)

    Reduce your risk

    Talk about your risk with your doctor. You can lower your risk of getting a blood clot by:

    *  Getting up from sitting at least every two hours

    *  Moving around after surgery or being in bed for a long time

    *  Moving legs and feet while on plane trips

    *  Wearing loose-fitting clothes while sitting for a long time

    *  Exercising regularly

    *  Wearing compression stockings if recommended by your doctor

    What to do?

    If you think you or a loved one might have a blood clot, see a doctor right away. A blood clot can be treated if it’s caught early. Sometimes, doctors use medicines that dissolve the clot. Other times, doctors will perform surgery to remove the clot.

    Sources: American Society of Hematology, Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • Eating Right With Gout

    SELF-CARE CORNER

    Variety of leaft greens.

    Gout is a type of arthritis. It can develop if a person has high levels of a substance called uric acid in their blood. Uric acid can form sharp crystals in the joints. This can cause severe pain, redness, warmth and swelling. Gout often affects the big toe, but it can affect other joints.

    Sometimes gout doesn’t cause any pain for a while. Then, a person may get severe pain in the affected joint. This is called a gout attack. When a gout attack happens, uric acid levels go up or the crystals in the joint cause irritation. A gout attack is very painful.

    In addition to pain, gout can cause heart problems. People who have gout may be more likely to have heart failure, a heart attack or stroke. Eating certain foods can help keep uric acid levels low. This can help a person prevent gout attacks.

    What to eat with gout

    If you have gout, you may want to eat more of the following foods:

    *  Leafy green vegetables

    *  Other green vegetables like green beans and peas

    *  Legumes like beans and lentils

    *  Tofu

    *  Low-fat or fat-free milk and dairy products

    *  Whole grain breads and cereals

    *  Vegetable oils like olive oil

    *  Coffee (if you already drink it)

    *  Citrus fruits like grapefruit and oranges

    *  Pineapple

    *  Strawberries

    *  Cherries

    In addition, drink at least eight glasses of water a day.

    Skip these foods & drinks

    Certain foods and beverages can trigger gout attacks. Avoid the following:

    *  Beer (alcoholic and  non-alcoholic)

    *  Alcoholic drinks

    *  Soda, fruit juice, and foods with high-fructose corn syrup

    *  Organ meats like liver and sweetbreads

    *  Cold water fish like tuna, salmon and trout

    *  Shellfish like mussels, scallops, squid, shrimp, oysters, crab and lobster

    Eating a healthy diet is a great way to manage gout and help avoid attacks. It also helps to get regular exercise. Be sure to see your doctor as recommended. Your doctor may prescribe gout medication if needed and will discuss your heart disease risk.

    Sources: American Heart Association, Arthritis Foundation

    © American Institute for Preventive Medicine

  • Make A Cold Care Kit

    SELF-CARE CORNER

    Women siting at table with a box and medicine.

    Like a first aid kit, a cold care kit contains all the essentials for managing a cold. Whether a run-of-the-mill cold virus, the flu, or COVID-19, the items in your kit make managing symptoms easier.

    Medicine

    Depending on the severity of your symptoms, some medications can bring much-needed relief. Always follow the dosing guidelines and talk to your doctor to make sure these over-the-counter medications are right for you:

    *  Pain relievers/fever-reducers such as Tylenol and Ibuprofen

    *  Decongestants

    *  Cough medicine, both those for dry cough (suppressant) and a cough with mucus (expectorant)

    *  Cough and throat drops

    *  Nasal and throat sprays

    Sanitizing

    Preventing the spread of a virus protects everyone around you. While most cold and flu viruses are not dangerous to healthy adults, the elderly, those with preexisting health conditions, and young children may be at higher risk of complications. At the first sign of a virus, up your sanitizing practices with these items:

    *  Hand sanitizer

    *  Sanitizing wipes

    *  Disinfectant spray

    *  Masks

    *  Disposable gloves

    Tools

    Your body will naturally need more support as your immune system works to neutralize the virus. Your kit should include items to aid in reducing discomfort and monitoring your symptoms. While unlikely to be serious, have tools on hand to evaluate how your body manages the virus:

    *  Thermometer

    *  Pulse oximeter

    *  Humidifier to moisten the air

    *  Tissues with lotion or aloe

    *  Electrolyte drinks

    Comfort

    Your cold care kit should include some items to make you feel more comfortable until your symptoms pass. Everyone has their own tricks to soothe pesky symptoms. Make sure your kit contains those items you naturally wish for whenever a cold strikes. Here are some ideas:

    *  Bath salts

    *  Heating pad

    *  Essential oils

    *  Soup or broth

    *  Tea bags (include decaffeinated options)

    © American Institute for Preventive Medicine