HealthyLife Articles

Category: Self-Care Corner

  • Gut Check: Tips For Healthy Digestion

    SELF-CARE CORNER

    Person holding a paper with a stomach illustration, one half happy stomach the other half a sick stomach.

    Your digestive system plays a big part in your overall health. It breaks down food and drinks into nutrients. These nutrients are used for energy, growth, cell repair and more.

    But, we all know how digestive problems can be uncomfortable or downright dangerous. Problems like constipation, diarrhea, nausea, heartburn and bloating can quickly sideline your day. Stomach ulcers, gastroesophageal reflux disease (GERD) and bowel problems like Crohn’s Disease can lead to more serious health issues too.

    Help keep your digestion running as smoothly as possible.

    Fiber is first

    One of the best things people can do for better digestion is to eat more fiber. Getting enough fiber is needed to keep bowel movements regular.

    A low-fiber diet can lead to constipation, which can make you feel sluggish and bloated. It can also stretch out the colon over time and lead to serious bowel problems, especially in older adults.

    Get more fiber by eating foods like fruits, vegetables, beans and legumes and whole grains. Aim for 20-30 total grams of fiber each day. But, increase the amount slowly or you could have bloating and gas.

    Drink plenty of water. Taking fiber without enough water can make constipation worse. And, dehydration in general isn’t good for digestion.

    Talk to your doctor about a fiber supplement if you’re not having regular, soft bowel movements.

    Eat less processed foods

    Processed foods often contain very little fiber. Try to shop the four walls of your grocery store. This means avoid the middle grocery store aisles with packaged foods. Instead, buy fresh produce, lean meats, whole grains and dairy products.

    Some food additives may be linked to digestive problems. Research has shown that some food additives may cause inflammation in the gut or may affect its healthy bacteria. Studies are ongoing to find out more about this.

    Probiotics – do they work?

    Probiotics, or friendly gut bacteria, may be helpful in some cases. But experts say we need to learn more about these supplements. There are many different kinds of probiotics and we don’t yet know which ones are the most helpful. Some foods like yogurt with live active cultures, kefir and fermented foods like miso also contain probiotics.

    Ask your doctor before taking probiotic supplements.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Self-Care For Your Brain

    SELF-CARE CORNER

    Photo illustration of brain with hands reaching out to touch it.

    Your brain needs care just like any other part of the body. As you age, your brain naturally shrinks, and certain hormones and neurotransmitters decline. It’s not uncommon for people to notice changes in their memory, thinking, and other cognitive abilities.

    Healthy lifestyle choices can reduce cognitive decline. When you care for your brain, you protect your ability to focus, remember, and learn new things.

    Your brain needs

    A healthy brain relies on a healthy lifestyle:

    *  Quality nutrients that support brain cells

    *  Omega 3 fats from fatty fish, nuts, seeds, and plant oils such as flaxseed

    *  Vitamins D, E, K, and B vitamins from a variety of fruits, vegetables, and sunshine (Vitamin D)

    *  Minerals such as iron, copper, and magnesium from leafy greens and other plant foods

    *  7-9 hours of good quality sleep each night

    *  Regular exercise and movement to promote blood flow and protect blood pressure

    *  Time to relax and de-stress

    *  Regular mental stimulation and challenge

    Brain drainers

    Some unhealthy choices or physical conditions can worsen mental decline over time. Anything that negatively impacts the health of the body affects the health of the brain, such as:

    *  Smoking and other tobacco and nicotine products, such as chewing tobacco

    *  Excessive alcohol intake

    *  High blood pressure

    *  Being overweight or obese

    *  Lack of physical activity

    *  Poor diet, especially processed foods and lots of red meat

    *  Social isolation and loneliness

    Brain self-care

    Eating a healthy diet that focuses on plants, getting enough physical activity, and sleeping well is good for every part of your body. But, your brain also benefits from self-care to meet its unique needs. Here are some ideas:

    *  Meditate to promote calming brain waves

    *  Learn an instrument to introduce a new skill

    *  Read daily to expand your knowledge

    *  Do a crossword or other type of puzzle to challenge your brain

    *  Pick up a new hobby

    *  Explore a new place

    *  Volunteer for a cause you believe in

    *  Be social and meet new people

    © American Institute for Preventive Medicine

  • Beating Jet Lag

    SELF-CARE CORNER

    Man sleeping on plane.

    Summer travel plans may take you to places across the globe. While this can be exciting, switching to a different time zone can take a toll on the body.

    The body has its own internal clock that tells you when to be awake and when to sleep. This is your circadian rhythm.

    If you travel to a different time zone, the clock gets disrupted:

    You may be awake when it’s nighttime or want to sleep during the day. This can make you exhausted. Jet lag can also cause:

    *  Headaches

    *  Feeling irritable

    *  Trouble concentrating

    *  Loss of appetite

    *  Upset stomach

    *  Diarrhea

    There are some ways to fight jet lag so you can enjoy your trip:

    *  Stay hydrated. Drink plenty of water before, during, and after your arrival.

    *  Avoid alcohol. Some people think a nightcap will help them sleep. But alcohol actually disrupts sleep and makes you more tired.

    *  Use your travel time wisely. If you’ll be on a plane during the “new” night time, try to rest. Use a sleep mask and ear plugs. Avoid staring at TV screens or other devices.

    *  Be careful with caffeine. If you must have caffeine, drink it in the new time zone’s morning hours. Avoid it after lunch.

    *  Get out in the sun. When you get to your destination, go outside if it’s daytime. This will help to tell your body when to be awake.

    *  Skip naps if possible. Napping could make it harder for you to fall asleep at the correct time. If you take a nap at 6 p.m., you could be awake most of the night.

    *  Consider melatonin. Melatonin is a hormone that your body makes to tell you that it’s time for sleep. Taking melatonin at your new bedtime can help you sleep better. It is available over-the-counter, but ask your doctor before trying it.

    Source: National Sleep Foundation

    © American Institute for Preventive Medicine

  • Health Screenings For Men

    SELF-CARE CORNER

    Blue stethoscope on a blue table.

    Men can face health challenges at each stage of life. A yearly visit with a primary care doctor ensures access to the appropriate screenings. While some screenings are a standard part of routine medical care, a doctor may recommend additional screenings specific to a man’s health and family history.

    Men aged 18 to 39

    *  Blood pressure

    *  Cholesterol and heart disease screening

    *  Physical exam

    *  Diabetes screening

    *  Eye exam

    *  Dental exam

    *  Infectious disease screening, including STIs

    *  Immunizations

    *  Skin self-exam

    *  Testicular exam

    Men aged 40 to 64

    *  Blood pressure

    *  Cholesterol and heart disease screening

    *  Physical exam

    *  Diabetes screening

    *  Eye exam

    *  Dental exam

    *  Infectious disease screening, including STIs

    *  Immunizations

    *  Skin self-exam

    *  Testicular exam

    *  Colon cancer screening

    *  Lung cancer screening

    *  Osteoporosis screening

    *  Prostate cancer screening

    Men aged 65 and over

    *  Blood pressure

    *  Cholesterol and heart disease screening

    *  Physical exam

    *  Diabetes screening

    *  Eye exam & hearing test

    *  Dental exam

    *  Infectious disease screening, including STIs

    *  Immunizations

    *  Skin exam

    *  Colon cancer screening

    *  Lung cancer screening

    *  Osteoporosis screening

    *  Prostate cancer screening

    *  Abdominal aortic aneurysm screening

    © American Institute for Preventive Medicine

  • Should You Be Taking Daily Aspirin?

    SELF-CARE CORNER

    An open pill bottle with aspirin spilled out.

    Taking a low dose aspirin every day can lower the chance of a heart attack. But that doesn’t mean that a daily aspirin is right for everyone. The National Institutes of Health says some people take aspirin each day – but they shouldn’t. The NIH has new guidelines about who should or should not take it.

    What does aspirin do?

    Aspirin is a non-steroidal anti-inflammatory drug (NSAID). It is a pain reliever for headaches and other aches and pains.

    Aspirin also thins the blood. This can prevent clots that can lead to a heart attack or stroke. Taking a low-dose aspirin every day can be life-saving for many people. However, aspirin also has risks. It can cause bleeding in the stomach and brain bleeding in rare cases.

    New guidelines to follow

    Researchers think many people are taking aspirin without their doctor’s approval. This can mean they could put themselves in danger of bleeding or stomach problems. Aspirin can also interact with other medications or supplements.

    Experts no longer think everyone over age 70 should take daily aspirin. People who have a low risk of heart attack or stroke may not need it. Also, people who have a higher risk of bleeding – no matter what age – should not take it.

    People who benefit from daily aspirin have a higher risk of heart attack or stroke. They may have already had a heart attack or stroke in the past. They may have a family history of heart problems or other risk factors.

    The best protection

    If you don’t need daily aspirin, you can help prevent heart disease with simple healthy habits.

    *  Get more exercise.

    *  Eat a heart-healthy diet.

    *  Don’t smoke.

    *  Get regular cholesterol and blood pressure checks.

    What’s the bottom line?Don’t start taking daily aspirin unless your doctor says you should. And, tell your doctor and pharmacist about all medications and supplements you take.

    Sources: American Heart Association, National Institutes of Health

    © American Institute for Preventive Medicine

  • Bloated Belly: Ways To Get Relief

    SELF-CARE CORNER

    Image of tea and different tea leaves.

    Most people have felt a bloated stomach after a big meal. Usually, the belly feels overly full. It can make clothing feel tighter. The belly may look swollen. Bloating is usually caused by too much food or air and gas getting trapped in the intestines.

    But some people get bloated even when they didn’t eat too much. In some cases, it can be downright painful. The best way to address painful bloating is to find the cause and know how you can treat it.

    Bloating culprits

    The most common causes include:

    *  Dairy foods. If you notice bloating after eating cheese, ice cream, or drinking milk, you could have lactose intolerance.

    *  Gum. Swallowing air while chewing can cause bloating.

    *  Eating too much fiber at once. Fiber is great for you, but if your body isn’t used to it, you can get bloated and uncomfortable. Increase the amount you eat gradually.

    *  Bowel problems. Being constipated or having irritable bowel syndrome (IBS) can cause painful bloating. Drinking plenty of water can help with constipation and fiber absorption.

    *  Menstrual cycles. Some women get bloated because their body holds extra water before or during their periods.

    Treat bloating at home

    Many times, bloating can be managed at home. Here’s how:

    *  Write down what you eat and drink. Record when you get stomach pain or bloating.

    *  Cut back on gum.

    *  Avoid carbonated drinks.

    *  Drink plenty of water to keep the bowels moving. Don’t use a straw when drinking.

    *  Eat enough fiber. Start with fruits and vegetables. Eat only small amounts of beans, lentils and other gas-causing foods until you get used to them.

    *  Watch out for sugar-free foods. Some artificial sweeteners can cause bloating and gas.

    *  Ginger, peppermint, chamomile or fennel herbal teas may help. Always ask a doctor before using herbs if you have a health condition or take any medicines.

    *  Over-the-counter anti-gas medicines with simethicone help move gas bubbles out of the body.

    When to see your doctor

    Call a doctor or seek immediate medical care if you notice bloating with:

    *  Blood with bowel movements (stool)

    *  Losing weight without making an effort

    *  Nausea or vomiting

    *  For women: menstrual bleeding between periods or after menopause

    *  Fever

    *  Severe pain that won’t go away

    These could be signs of a serious health issue that needs treatment.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Health Screenings For Women

    SELF-CARE CORNER

    Stethoscope and female symbol pills on pink top view.

    Women are at risk for a unique set of health issues. Every woman should visit their primary care and OB-GYN provider every year for a checkup that includes the recommended screenings.

    Ask your doctor what screenings are right for you. Your doctor will decide which screenings you need based on your age, family history, health history, and other risk factors.

    Women aged 18 to 39

    *  Blood pressure screening

    *  Cholesterol screening

    *  Diabetes screening

    *  Immunizations

    *  Infectious disease screening including STI’s

    *  Physical exam

    *  Breast cancer screening

    *  Cervical cancer screening

    *  Skin self-exam

    *  Dental and eye exams

    *  Early and regular prenatal care during pregnancy

    Women aged  40 to 64

    *  Blood pressure screening

    *  Cholesterol screening

    *  Diabetes screening

    *  Immunizations

    *  Infectious disease screening including STI’s

    *  Physical exam

    *  Breast, colon, and lung cancer screenings

    *  Cervical cancer screening

    *  Osteoporosis screening

    *  Skin cancer screening

    *  Dental and eye exams

    Women aged 65 and over

    *  Blood pressure screening

    *  Cholesterol and heart disease screening

    *  Diabetes screening

    *  Immunizations

    *  Infectious disease screening including STI’s

    *  Physical exam

    *  Breast, colon, and lung cancer screenings

    *  Cervical cancer screening may no longer be needed. Check with your doctor.

    *  Osteoporosis screening

    *  Skin cancer screening

    *  Hearing test

    *  Dental and eye exams

    © American Institute for Preventive Medicine

  • Snoring And Your Health

    SELF-CARE CORNER

    Women sleeping while wearing a CPAP machine.

    Occasional snoring is often harmless. It may happen when a person has a stuffy nose or is lying on their back. But if you snore every night, talk with a doctor. Long-term snoring can lead to health problems.

    Sleep suffers

    Snoring can make you wake up many times during the night. You probably won’t remember these awakenings. They interfere with your body’s ability to get good, sound sleep.

    Without quality sleep, you may feel tired nearly every day. This can lead to problems at work, school or home. In severe cases, it can lead to dangers like car collisions if you fall asleep at the wheel.

    Obstructive sleep apnea

    Sometimes snoring is a sign of a health problem called obstructive sleep apnea (OSA). Signs of OSA include:

    *  Loud snoring that happens nearly every night

    *  Pauses in breathing during sleep (this can happen hundreds of times per night)

    *  Choking or gasping for air during the night

    *  Feeling very tired even after a full night’s sleep

    *  Trouble concentrating or being irritable

    *  Waking up with a headache

    OSA can also cause heart problems because it can increase a person’s risk of high blood pressure, stroke or heart disease. It can also cause an irregular heartbeat, known as an arrhythmia.

    How to fix snoring

    There are many ways to reduce or eliminate snoring. First, see a doctor to get checked for any health problems. Your doctor may recommend:

    *  If you smoke, quit. Smoking can make snoring worse and leads to other serious health problems.

    *  Limit or avoid alcohol. Don’t drink alcohol close to bedtime. Alcohol relaxes throat muscles and can cause more snoring and pauses in breathing.

    *  Work toward a healthy weight if you are overweight. Being overweight often makes snoring worse.

    If these measures don’t help, ask your doctor about other options. Certain devices and surgery can help some people quit snoring.

    Relationship problems

    Snoring can cause social problems too. Some people find that their marriage or domestic partnership suffers. Partners may not be able to sleep in the same room because of the noise.

    Sources: American Academy of Otolaryngology – Head and Neck Surgery

    © American Institute for Preventive Medicine

  • Help For Restless Legs

    SELF-CARE CORNER

    Close up feet laying in bed.

    Do you feel a twitchy, jumpy feeling in your legs when you sit or lie down? Do you have an urge to move your legs when you go to bed at night? If so, you may have restless legs syndrome (RLS).

    What is RLS?

    RLS is known as a sleep disorder, although it can happen when you’re awake or asleep. It occurs when you’re resting or lying still, and is more common at night. Because it can interfere with sleep, RLS is linked to:

    *  Daytime sleepiness

    *  Memory problems or trouble concentrating

    *  Mood changes

    *  Job performance issues

    *  Problems with personal relationships

    RLS affects people of any age, but tends to cause more problems in older adults.

    What causes it?

    RLS can run in families, especially if your symptoms began before age 40. Experts believe RLS may be related to a problem in the part of the brain that controls movement. It may be linked to certain health problems, including:

    *  Low iron in your blood (iron deficiency anemia)

    *  End-stage renal (kidney) disease

    *  Neuropathy (nerve damage)

    Most of the time, though, there’s no clear cause of RLS.

    Self-care tips for restless legs

    You may be able to manage mild RLS at home. Try these tips:

    *  Avoid caffeine. Drinks like coffee, tea, energy drinks and cola usually contain caffeine.

    *  Don’t smoke. Ask your doctor if you need help quitting.

    *  Avoid alcohol.

    *  Get moderate exercise early in the day. Don’t exercise right before bedtime.

    *  Try relaxation techniques like deep breathing, meditation or yoga before bed.

    *  Make sleep a priority. Go to bed and get up at the same time each day. Aim for seven to eight hours of sleep each night.

    See your doctor regularly and tell your doctor about any symptoms you’re having. You may also want to ask if you should get your iron levels checked. Doctors sometimes treat more severe cases of RLS with medications.

    Sources: American Academy of Family Physicians, National Institute of Neurological Disorders and Stroke, Restless Legs Syndrome Foundation

    © American Institute for Preventive Medicine