HealthyLife Articles

Category: Self-Care Corner

  • What’s In Your Medicine Cabinet?

    SELF-CARE CORNER

    Women sitting at kitchen table organizing medication.

    Unused or expired medications pose a health risk to you and your loved ones. Getting your medicine cabinet up to date should be part of your yearly spring cleaning.

    Medication left lingering in your cabinet is problematic for several reasons:

    *  Expired medication can make you sick or fail to work as expected.

    *  Unused prescription drugs are some of the most commonly misused substances among teens.

    *  Unused medications are a potential poisoning concern for both children and pets.

    In addition, identifying and properly disposing of unused or expired medications is a crucial way to prevent pollution from entering local water sources.

    Give your medicine cabinet a good declutter

    1.  Remove everything from your medicine cabinet and gather any over-the-counter or prescription drugs from around the house.

    2.  Place any prescriptions that are up to date and in use back in the cabinet.

    3.  All other prescription medications should go in a pile for disposal.

    4.  Check the expiration date on all over-the-counter medications. Place any that are expired in the disposal pile.

    5.  Evaluate anything that is not expired to determine if it is needed. It should go in the disposal pile if it is unlikely to be used.

    6.  Organize any remaining medications by type in the medicine cabinet. Ensure all medicine in the cabinet is clearly labeled.

    7.  It’s always important to store medication in a child and pet-proof location.

    How to safely dispose of medication

    The best way to get rid of unused or expired medication is through a local take-back program. Contact your local city or county government and ask if they hold hazardous waste collection days or have a location to drop off medications for disposal.

    You can also visitdisposemymeds.orgto find a local pharmacy that allows you to drop off medication.

    If you cannot find a place to take back your medication, follow these steps to dispose of it at home safely.

    1.  Empty all medication from its original container into a disposable container or ziplock bag.

    2.  Mix the medication with an undesirable substance such as kitty litter or coffee grounds, and seal it up.

    3.  Place the container in the trash.

    4.  Remove any identifying tags from empty medication bottles and place them in the trash or recycle bin.

    © American Institute for Preventive Medicine

  • Find Your Balance

    SELF-CARE CORNER

    Women with arms streched out, balancing.

    Good balance is essential for healthy aging. The ability to maintain and recover your equilibrium as you move helps protect you from injury and falls.

    Your independence depends on your ability to balance. Almost every activity necessary for daily life relies on safe movement. As people age, preserving balance protects quality of life and their confidence to move without fear.

    Activities that require balance

    Balance is a foundational skill that impacts almost every type of movement:

    *  Walking

    *  Housework

    *  Picking up kids or pets

    *  Getting up and down from the floor, bed, couch, or commode

    *  Cooking

    *  Navigating uneven or unexpected surfaces

    *  Shopping and carrying groceries

    *  Lifting, moving, and reaching for items

    Factors that impact balance

    Your brain uses information from your eyes, ears, and other body parts to constantly adjust your position in space. Anything that impacts these systems may negatively affect balance:

    *  Lack of physical activity

    *  Inner ear problems

    *  Lack of sleep

    *  Lack of strength

    *  Decline in coordination

    *  Vision changes due to cataracts, glaucoma, etc.

    *  Cognitive conditions such as dementia or Alzheimer’s disease

    If you are concerned about your balance, talk to your doctor. It may be a sign of a more serious condition.

    Improve balance

    *  Practice standing on one foot. Stay near a wall for support, but gradually challenge yourself to balance longer and with less support as you are able.

    *  Try walking heel to toe along a straight line.

    *  Use a wobble board. This strengthens your balance, muscles, and coordination.

    *  Go up and down stairs.

    *  Side step back and forth across a room.

    *  Do calf raises. Using a wall or chair for support, rise up on the ball mounds of your feet and slowly lower back down. Do 2-3 sets of 10-15 repetitions.

    *  Take yoga or tai chi classes.

    *  Lift weights to increase strength and preserve the muscle necessary to balance well.

    © American Institute for Preventive Medicine

  • Microbiome: What It Can Do

    SELF-CARE CORNER

    Hand reaching out to touch an illustration of digestive system.

    Inside your digestive system lives a diverse community of organisms called the microbiome. Your microbiome contains bacteria and other microbes which carry out health-promoting functions. It’s a unique symbiotic relationship that has a substantial impact on your well-being.

    A good balance of bacteria in your digestive tract will help your body systems work optimally.

    Immunity

    An incredible 70% of your immune system is located in your gut. The microbiome plays a critical role in immunity and resistance to disease. When the microbiome is balanced, your immune system will be at its best. The job of beneficial intestinal bacteria is to:

    *  Ward off foreign invaders

    *  Rid the body of toxins

    *  Enhance immune cell production

    *  Prevent the growth of cancer cells

    *  Decrease inflammation

    Digestion

    The microbiome helps you get the most out of the food you eat. Microorganisms in the gut are responsible for the breakdown and fermentation of some fibers. Bacteria turn these otherwise undigestable foods into usable nutrients.

    In addition, the food you eat can help or harm the balance of bacteria in your intestines. A healthy diet promotes the growth of more beneficial microorganisms. Conversely, a diet high in sugar and processed foods encourages the overgrowth of harmful bacteria.

    Brain health

    Your digestive system is connected to your brain by millions of nerves. If you’ve had the sensation of butterflies in your stomach or a sinking feeling in your gut, you know how complex the relationship is between your digestive system and your brain.

    The microbiome of your gut influences the production of neurotransmitters such as serotonin. Bacteria of the microbiome may even affect your behavior and emotions by influencing the vagus nerve, an important brain messenger.

    An out-of-balance microbiome

    A well-balanced microbiome can promote optimal health. However, some lifestyle habits can disrupt this diverse ecosystem. When this happens, the microbiome may become unable to carry out essential functions. Habits such as smoking, excessive drinking, eating a poor diet and being sedentary all negatively influence the microbiome. To keep the microbiome balanced, focus on these healthy habits:

    *  Regular exercise

    *  Adequate sleep

    *  A healthy high-fiber diet

    *  Stress management

    © American Institute for Preventive Medicine

  • What’s That Rash?

    SELF-CARE CORNER

    Man itching rash on neck.

    Red, itchy skin – you have a rash. Most people get a rash at some point in their lives. Rashes happen when the skin reacts to a foreign “invader.” They also occur with illnesses, like chicken pox or measles.

    Poison ivy, bug bites, and allergies are all possible causes for a rash. A minor rash is usually not a sign of a serious health problem. It may be a sign that your skin is reacting to an invader.

    If you notice a rash, ask yourself these questions:

    1.  Have I been outside recently? In the woods? You could have run into poison ivy or been bitten by an insect.

    2.  Do I have allergies? Sometimes seasonal allergies to pollen and mold can cause itchy skin.

    3.  Did I use a new laundry product? Certain laundry detergents and fabric softeners can cause rashes and allergic reactions in some people.

    4.  Did I use a new skin care product? Fragrances and other ingredients in these products can be irritating to skin.

    5.  Have I taken a new medicine? Some medicines can cause rashes and allergic reactions. Call your doctor right away if you notice this.

    6.  Am I wearing new jewelry? Some people are allergic to certain metals, like nickel. This can cause itching and redness.

    Treating the rash

    If your rash is minor and you otherwise feel fine, you can probably treat it at home.

    Over-the-counter creams can be helpful. You can also try an ice pack or aloe gel to soothe irritated skin.

    When to see a doctor

    A rash can be a sign you need medical care. Watch for these red flags:

    *  Fever

    *  Feeling unwell

    *  A rash keeps getting worse

    *  A rash covers a large area of the body

    *  Severe pain

    *  Any rash on the face

    *  A rash that is very red, oozing, or hot

    *  A circular rash with a “bull’s eye” in the middle

    *  A rash that might be caused by your medicine

    *  Signs of a severe allergy, such as swelling or trouble breathing

    *  A rash appears after being around someone who has a serious illness, like measles or chicken pox

    *  A rash lasts more than 2 weeks

    If you’re concerned about a rash on yourself or your child, always call your doctor.

    © American Institute for Preventive Medicine

  • First Aid Kits: Stay Up To Date

    SELF-CARE CORNER

    Women helping wrap man's foot and ankle with sprain wrap.

    A first aid kit is an essential self-care item that should always be handy. A well-stocked kit prepares you for any situation or emergency that may arise.

    If you don’t have a first aid kit, you can purchase ready-made kits at most pharmacies. Ideally, you should have a kit for your home as well as your vehicle, so you’re covered anywhere you go.

    First aid kits should be updated every six months to keep supplies stocked and replace expired items. Now is a good time to go through your kits to ensure they are up to date and stocked with everything you need.

    What should be in your kit?

    *  2 absorbent compress dressings (5 x 9 inches)

    *  25 adhesive bandages (assorted sizes)

    *  1 adhesive cloth tape (10 yards x 1 inch)

    *  5 antibiotic ointment packets

    *  5 antiseptic wipe packets

    *  2 packets of aspirin (81 mg each)

    *  1 emergency blanket

    *  1 breathing barrier (with one-way valve)

    *  1 instant cold compress

    *  2 pairs of nonlatex gloves (size: large)

    *  2 hydrocortisone ointment packets

    *  1 3-inch gauze roll (roller) bandage

    *  1 roller bandage (4 inches wide)

    *  5 3 x 3-inch sterile gauze pads

    *  5 sterile gauze pads (4 x 4 inches)

    *  A thermometer (non-mercury/non-glass)

    *  2 triangular bandages

    *  Tweezers

    *  A first aid guide or reference book

    Personalize your kit

    Depending on the needs of yourself and your family, you should add special items unique to your situation. For example:

    *  If someone in your family has diabetes, include glucose tabs/gels, quick glucose snacks, and a glucagon injection kit.

    *  If someone in your family has a severe allergy, include an epi-pen and some antihistamine medication.

    *  Include a list of medications that each family member takes, as well as contact information for their doctors.

    *  Include your address in a prominent place in your first aid kit. This will allow the person who is helping you in an emergency to give this information to first responders.

    © American Institute for Preventive Medicine

  • Natural Remedies For Menopause Symptoms

    SELF-CARE CORNER

    Women sitting with eyes closed and relaxed.

    Menopause symptoms range from annoying to nearly unbearable. Hot flashes, mood changes and sleep problems are just a few things that come with this transition.

    Some women get relief from their menopause symptoms with complementary or “natural” approaches. Here’s what you should know about these remedies.

    Acupuncture

    Acupuncture involves stimulating specific points on the body. Usually, a practitioner will insert thin needles into the surface of the skin. Some studies have found acupuncture lowered the frequency and severity of hot flashes. But other studies have found no benefit.

    If you decide to try acupuncture, make sure you use a licensed and experienced practitioner. They should only use sterile, single-use needles.

    Hypnotherapy

    Hypnotherapy is when a provider uses hypnosis for health reasons. During a hypnotherapy session, your attention is concentrated and focused. You’ll have a stronger response to things that your provider says.

    Some evidence suggests that hypnotherapy can provide relief from hot flashes. Hypnosis is generally safe if a trained, licensed health care provider performs it. But if you have any mental health conditions, ask a provider before trying hypnotherapy.

    Mindfulness meditation

    Mindfulness meditation is a mental training exercise. It means you completely focus on what’s happening in the moment. It might include breathing, guided imagery or other techniques.

    Some evidence suggests that mindfulness meditation training helps menopausal women with:

    *  How much hot flashes bothered them

    *  Anxiety

    *  Sleep quality

    *  Stress

    *  Overall quality of life

    Meditation is generally safe. But ask a doctor before trying it if you have any physical or mental health conditions.

    Herbs for menopause symptoms

    Some studies have shown benefits to taking herbs for menopause. But others found that they didn’t help and could even be dangerous.

    Many supplements can interfere with medicines or cause problems if you have health conditions. In some cases, herbal supplements may contain things that aren’t listed on the label.

    Always talk to your health care provider before taking any herbal or vitamin supplement.

    Sources: National Center for Complementary and Integrative Health, U.S. Department of Health & Human Services Office on Women’s Health

    © American Institute for Preventive Medicine

  • Do A Skin Self-Exam

    SELF-CARE CORNER

    Man looking at himself in mirror.

    The skin is the largest organ of the body. Yet, it is easy to overlook what is literally right in front of you when you look in the mirror every day.

    Regularly examining your skin, including the hard-to-reach places, gives you early notice that you should visit a dermatologist. Catching concerns early makes diagnosis and treatment easier and more effective.

    Common conditions

    Few people have flawless skin. It’s normal to experience skin issues, and the risk of skin disease increases with age. Common dermatological concerns you may experience include:

    *  Acne

    *  Psoriasis

    *  Eczema

    *  Rosacea

    *  Skin cancer

    *  Nail fungus

    *  Hair loss

    *  Wrinkles and other cosmetic skin concerns

    Skin Self-exam

    Many skin conditions are highly treatable when caught early. A regular skin self-exam lets you examine your whole body and monitor any moles, blemishes, or areas of concern.

    1.  Do a skin exam about once a month after exiting the shower or bath.

    2.  Stand in front of a full-length mirror. Check your front, back, and each side with your arms raised.

    3.  Bend your elbows and examine your forearms, underarms, and palms.

    4.  Using a hand mirror, check the back of your neck and scalp. Part your hair to look closer at your scalp.

    5.  Check your back and buttocks using a hand mirror.

    6.  Sit down and thoroughly examine your legs, the soles of your feet, and between your toes.

    When to seek care

    A dermatologist is a medical professional specially trained in diagnosing and treating hair, skin, and nail conditions. Regular visits to a dermatologist should be part of routine adult healthcare. But, in between visits, be on the lookout for these signs:

    *  A mole or patch of skin that changes color, size, or shape

    *  Severe or persistent acne

    *  Rash, itching, or hives that do not clear on their own

    *  A skin condition that does not heal

    *  Long-lasting skin irritation

    *   Persistent dry skin patches

    *  Nails that appear yellow or brittle

    *  Increasing hair loss

    © American Institute for Preventive Medicine

  • Foot Health Matters With Diabetes

    SELF-CARE CORNER

    Patient having his foot examined by a doctor.

    People with diabetes have a higher risk of getting certain foot problems. This usually happens because diabetes can cause nerve damage in the feet. This is known as diabetic neuropathy, which can lead to tingling, burning or weakness in your feet.

    Why does neuropathy matter?

    Diabetic neuropathy isn’t just painful. It also means that you may not feel things like cuts, injuries or heat or cold on your feet. Your feet could get hurt or burned and you wouldn’t know it. Then, with reduced blood flow, your body may not be able to heal the skin very well.

    Keeping skin healthy

    Wash, dry and moisturize the skin on your feet every day. Also, check for problems. Here’s how:

    *  After bathing, dry your feet gently with a towel.

    *  Look for corns, calluses, blisters or cuts. If you notice any of these, call your health care provider. Don’t try to remove corns or calluses yourself.

    *  If your skin looks healthy, you can moisturize. Apply a skin cream to dry areas.

    *  Don’t apply cream between your toes. This can cause fungus to grow. Keep the area between toes clean and dry.

    *  If you can’t trim your toenails easily, have this done by a podiatrist or other health provider.

    Good shoes are your friend

    Poorly fit shoes can cause sores, or ulcers, on your feet. These can lead to infection. Even if you don’t feel pain, see your doctor about any sores on your feet. You should also stay off your feet until your doctor says it’s ok. Don’t walk in your bare feet because this can put your feet at risk.

    You can avoid many foot ulcers by getting comfortable, supportive shoes. A podiatrist or foot specialist may help you find a pair that fits your feet well without rubbing. Wearing socks that wick moisture, such as wool socks, can also help. Wearing wet socks or shoes can lead to fungal infections.

    Helpful ways to avoid foot problems with diabetes:

    1.  Go to regular checkups.

    2.  See your doctor if you have any foot injuries or skin changes on your feet.

    3.  Follow your diabetes plan to keep blood sugar under control.

    4.  Check your feet every day.

    Source: American Diabetes Association

    © American Institute for Preventive Medicine

  • Say Goodbye To Winter Rash

    SELF-CARE CORNER

    Female using face cream on cheeks.

    Winter weather can create havoc for your skin. Cold air, low humidity, and the use of central heating all contribute to skin becoming dry, red, and itchy. A winter rash is a common skin condition that develops in the cool months.

    In addition, cool temperatures and dry air create a condition ripe for flair-ups for people who have skin conditions. This includes eczema or psoriasis.

    If you are prone to winter rashes, there are simple steps you can take to protect your skin and keep you comfortable all winter long.

    Keep your skin moisturized

    A thick, cream-based moisturizer is often a good choice in the winter. Because winter rashes are usually caused by dryness of the skin, find a lotion or cream that keeps your skin soft and smooth.

    Moisturize right after you bathe while your skin is still damp. For patches of skin that are dry, red, or itchy, you can apply lotion as often as needed.

    Avoid hot showers or baths

    Soaking in a steaming hot bath or shower might sound nice, but all that hot water can dry out your skin. When you bathe or shower, keep the water warm and limit your time to five or ten minutes.

    For some people, bathing every other day can aid in keeping the skin moisturized by allowing the skin’s natural oils to accumulate.

    Use a humidifier

    In cooler months, the air is cold and it also contains less water. If your home heating system does not have built-in humidity control, you may choose to purchase a humidifier to add moisture to the air.

    Ideal indoor air humidity should be between 30-50%. If you are using a humidifier, aim to stay in that range to prevent dryness.

    When to seek treatment for a rash

    Call your doctor if you have any of these symptoms:

    *  You develop open cuts or sores

    *  Your dry skin keeps you from sleeping

    *  You have itching without a visible rash

    *  Your self-care efforts do not relieve your dry skin

    © American Institute for Preventive Medicine