HealthyLife Articles

Category: Self-Care Corner

The Causes Of Coughing

SELF-CARE CORNER

It’s the season for colds and flu – and that means coughing. Coughing is an important function in your body. It helps clear your airways. Many times, a mild cough will go away on its own. But when should you see a doctor about a cough?

Common cold

A common cold may cause some coughing. When you have a runny nose, the fluids drain down your throat. This causes your cough reflex to kick in. It’s a way your body protects your lungs. Although a cough from a cold can be annoying, it usually goes away quickly. Antibiotics won’t help with a cough related to a cold.

Bronchitis

Bronchitis is an inflammation in the tiny tubes in the lungs. These tubes are called bronchioles. Viruses and bacteria can get into the bronchioles and make you sick. Chemicals and toxins like tobacco smoke can also invade the bronchioles and lead to bronchitis.

Symptoms of bronchitis include:

* Coughing, especially with mucus

* Wheezing or feeling short of breath

* Low fever

* Chest pain

Bronchitis is most often caused by a virus so antibiotics will not help. Rest, drinking more fluids and a humidifier can help you feel better.

Pneumonia

Pneumonia is an infection in the air sacs inside the lungs. These sacs are called alveoli. Pneumonia can range from mild to serious. If you have pneumonia, you may notice:

* Cough with greenish, yellow or bloody mucus

* Fever, sweating and chills

* Trouble breathing

* Stabbing chest pain that hurts when you cough or take a deep breath

* Loss of appetite

* Feeling weak or tired

* Nausea and vomiting (common in small children)

Many times, a doctor will give you antibiotics for pneumonia. Be sure to take them exactly as your doctor tells you. Pneumonia can be life-threatening if it is not treated effectively.

Pertussis (Whooping cough)

Pertussis is very contagious. It may seem like a cold at first. People may have a runny nose or mild cough.

As it gets worse, pertussis causes a severe cough that can last weeks or even months. The cough makes a high-pitched “whoop” sound. It’s especially dangerous for babies and people with weak immune systems.

The best way to protect against pertussis is to get vaccinated. If you aren’t sure whether you’re vaccinated, ask your doctor. Pertussis is treated with antibiotics.

Sources: American Lung Association, Centers for Disease Control and Prevention, National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
Covid-19, Cold, Flu, Or Allergy?

SELF-CARE CORNER

Know the difference

You’re feeling pretty lousy. You’ve got sniffles, sneezing, and a sore throat. Is it COVID-19, 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.

© American Institute for Preventive Medicine

January 23, 2026
Is Lasik Right For You?

SELF-CARE CORNER

If you wear glasses or contacts, it’s possible you may be a candidate for LASIK eye surgery. LASIK stands for laser-assisted in situ keratomileusis, which simply means laser vision correction.

The procedure uses a laser to correct the shape of your cornea and improve your vision. This type of surgery is used to treat:

* Myopia (nearsightedness)

* Hyperopia (farsightedness)

* Astigmatism (an imperfection in the shape of the cornea)

Undergoing LASIK eye surgery may reduce or eliminate your need for glasses or contacts. But, it’s not right for everyone.

How to qualify

To find out if you are a candidate for LASIK, you first need to talk to your eye doctor. They will do a comprehensive eye exam and make sure you meet certain criteria such as:

* Stable vision for at least a year

* Eye prescription within the range LASIK can correct

* Thick healthy corneas

* 18 years of age or older

Some conditions may disqualify you from the procedure. These include:

* Severe dry eye

* Eye infections

* Cataracts

* Glaucoma

* Poorly controlled diabetes

* Pregnancy or breastfeeding

The procedure

During the procedure, you will be awake, resting comfortably on a table, and able to see for the majority of the time. It is painless and over in just a few minutes.

1. Drops will be put in your eyes to numb them.

2. An eyelid holder will be put in place to keep your eyes open.

3. A suction ring will be placed on your eye to hold it still. You will feel some pressure, and your vision will briefly fade.

4. The ophthalmologist will use a laser to cut a flap in your cornea.

5. A laser will precisely reshape your cornea, and the flap will be smoothed back into place.

After LASIK surgery

You will need to wear special glasses at first for eye protection and use several types of eye drops for the first few days to weeks until your eyes are healed.

Side effects from the procedure are often temporary and may include:

* Dry eyes

* Light sensitivity

* Blurry vision

* Halos around lights, especially at night

* Glare

Source: American Academy of Ophthalmology

© American Institute for Preventive Medicine

January 23, 2026
Uv Safety 2

SELF-CARE CORNER

Sitting in the warm sun can be great for your mental health and your daily dose of vitamin D. But too much sun exposure can pose a big problem. Before you get some rays, plan ahead so your fun in the sun doesn’t end with a painful sunburn.

*Find shade:You don’t want to be in direct sunlight for too long. Find a shady area or an umbrella to sit under for some respite from the sun.

*Wear clothing:The right clothes can help reduce sun damage. Choose lightweight, breathable fabrics that cover your arms, legs, chest and back. Find a wide-brimmed hat to cover your face and neck and buy sunglasses with 100% UV protection. Choose clothes with built-in UV protection, as well.

*Rub in sunscreen:Wearing sunscreen is a habit you should practice year-round. Make sure you choose a sunscreen with at least SPF 15 – SPF 30 is a better choice. Reapply every two hours or immediately after swimming.

How to soothe a sunburn

It’s fun to play in the sun. But what do you do when the sun bites back? First things first, get out of the sun! Cover up your skin if you’re outside and find a cool, dark place. Then, get to work helping your skin recover.

1.Take a cool bath or shower to cool down your skin.Avoid using harsh soaps or body washes, as these could make your skin dry out even more.

2.Apply a moisturizer or aloe vera to the burn.This helps to trap moisture in your skin, which can help with healing. Aloe vera is anti-inflammatory, promotes circulation and may help stop bacteria from growing.

3.Drink water.Your body fights a sunburn by drawing water to the surface of your skin. This could lead to dehydration, so be sure to replenish your fluids often.

4.Take extra care.After a sunburn, it is very important that you stay out of the sun for the next few days so your skin can heal. Wear loose clothing and avoid any itchy fabrics.

5.See a doctor if…you get severe blistering, develop a fever and chills, or see signs of infection, such as oozing pus or red streaks.

© American Institute for Preventive Medicine

January 23, 2026
Daily Habits For A Restful Sleep

SELF-CARE CORNER

Your habits during the day have a significant influence on how well you sleep. From the moment you open your eyes in the morning, the choices you make determine whether your body will be ready to rest at bedtime.

Creating a sleep-minded daily routine will set the stage for a good night’s rest. If you’re struggling to fall asleep or stay asleep, it’s time to reset your daily rhythm so you wake up refreshed and ready to go.

Get up at the same time each day

A consistent sleep schedule lets your body know when to be alert and when to settle down for bed. Getting up at the same time each day is essential to establish a sleep rhythm.

Think of getting up in the morning as step one of your sleep schedule. If step one is consistent, then all the other steps can fall into place. If you’re tired, it’s better to go to bed early than sleep in late.

Spend time outside

Natural light is a signal to the body that it’s time to be awake and alert. Being outdoors stimulates hormones related to your circadian rhythm. These hormones help determine how energetic you feel during the day and how well you sleep at night.

Exposure to early morning sunlight is ideal for regulating your sleep/wake pattern. If you are unable to get outside, use bright lights early in the day to simulate sunlight.

Exercise in the morning

Being physically active first thing in the morning can give you a boost of energy. The more active and energetic you feel during the day, the more likely you will wind down at night.

If exercising first thing isn’t possible, make sure to get your exercise in as early in the day as you can. Avoid exercising within a few hours of bedtime as it may make you too energized to fall asleep.

Eat consistent meals

The timing of your meals is an important part of your sleep cycle. When you eat, you are communicating the time of day to your body. Consistent meals also provide energy so you can be alert and productive during your waking hours.

Avoid skipping meals or snacking late at night. Eating or drinking close to bedtime sends the wrong signal. At night, you want your energy levels to drop and your body to focus on repair and rest.

Source: National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
Keeping An Eye Out For Cataracts

SELF-CARE CORNER

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

January 23, 2026
What To Do About Varicose Veins

SELF-CARE CORNER

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

January 23, 2026
Another Reason To Stop Smoking

SELF-CARE CORNER

Each year Americans buy nearly 300 billion cigarettes. A vast number of those cigarette butts, including the filters, will be flicked into the environment, landing along waterways, parks, beaches, and public roads. This makes cigarettes the number one littered item in the nation, according to Legacy, the nonprofit created in the wake of tobacco lawsuits. Cigarette butts are made mostly of plastic, which can take years to decompose, and they only break up into small particles of plastic. Join a cleanup event and help build awareness around your community and workplace.

© American Institute for Preventive Medicine

January 23, 2026
Calming An Irritable Bowel

SELF-CARE CORNER

Irritable bowel syndrome (IBS) is a disorder of the digestive system. Experts believe that IBS happens when there is a problem with how the brain and the gut work together. IBS can have bothersome symptoms like stomach pain, diarrhea and constipation. But, IBS does not damage the digestive tract like the effects of ulcerative colitis or Crohn’s disease.

Millions of people in the U.S. have IBS. And some people have severe symptoms that require medication or other medical care. IBS should be diagnosed by a doctor to ensure your symptoms are not caused by other diseases.

Fortunately, mild to moderate symptoms of IBS can often be improved with some self-care and lifestyle changes.

Foods to skip

Some foods are known to cause more cramping and diarrhea. People with IBS may wish to avoid these foods, which include:

* Fried foods or high-fat meals

* Artificial sweeteners

* Caffeine, such as coffee or tea

* Alcohol

You should also avoid eating large meals.

Keep a food diary

It may be a good idea to keep a food diary to identify other problem foods and eating habits, especially during flare-ups.

Feel fiber-fabulous

Fiber is one of the most effective ways to help calm an irritable bowel. Fiber can improve constipation because it softens stool and makes it easier to pass. And, it may help “bulk up” stool to reduce diarrhea.

The 2015-2020 Dietary Guidelines for Americans says that adults should be eating 22 to 34 grams of fiber per day. Soluble fiber may be the best choice for those with IBS.

Good sources of soluble fiber include:

* Oats

* Nuts

* Lentils

* Beans

* Fruits & Vegetables

If you’re not used to eating fiber, don’t eat too much at first. This could lead to gas, bloating, and more IBS symptoms. Gradually increase the amount of fiber you eat by 2 to 3 grams per day until you’re eating the recommended amount. Be sure to drink plenty of fluids to absorb the extra fiber.

Get better sleep

Sleep helps the body restore itself, and poor sleep may aggravate IBS symptoms. Help your body rest by practicing good sleep hygiene. You can do this by:

* Shutting off computers, smart phones and other screens two hours before bedtime

* Going to bed and getting up at the same time every day

* Avoiding alcohol and heavy meals in the evening

* Not smoking

* Getting regular exercise (even light exercise can help you sleep better)

* Avoiding naps if you have trouble sleeping at night

Get help from your doctor

If these self-care steps don’t help, it may be time to talk to your doctor about other solutions. Some people find success by avoiding gluten, a protein found in wheat, barley, rye, oats and many other foods.

A low-FODMAP diet may also be helpful. FODMAPS are carbohydrates that can be harder for the intestines to digest. Avoiding these foods helps some people with IBS. Ask your doctor before you begin any diet that eliminates certain foods.

Sources: International Foundation for Functional Gastrointestinal Disorders, National Institute of Diabetes and Digestive and Kidney Diseases, National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Get Your Healthy Game Day On

SELF-CARE CORNER

The excitement of football, and even the activities and feelings of anticipation leading up to games, can be unhealthy in ways many do not realize, according to Jody Gilchrist, a cardiac nurse practitioner at the University of Alabama at Birmingham.

Critical matchups, tight games, and crushing defeats can trigger adrenaline that reduces blood flow to the heart and other muscles and increases heart rate and blood pressure. Over time, these high levels of stress hormones can hurt your heart-even though a football game may be deemed good stress.

Adding to the effects of stress on the body would be unhealthier foods at the tailgate party, and heavier eating and drinking during the game. Not a winning combination. Here are some tailgating tips:

* Help minimize stress by watching the game with people you enjoy.

* Knock out a few pushups and sit ups during commercial breaks.

* Chew gum or squeeze a stress ball to reduce anxiety and control your emotions.

* Take a brief walk at halftime, or if you are attending the game, take a walk around the stadium or to another section to meet a friend.

* Manage your net dietary intake by planning ahead and making healthier choices at other times of the day in anticipation of splurging a bit during the game.

* If tailgating at the stadium, try to conserve calories earlier in the day.

* If tailgating at home, consider using vegetables in place of chips for dips, and substitute Greek yogurt for sour cream or cream cheese dips.

* Because sodium causes fluid retention-something especially bad for heart patients-a good rule of thumb is to avoid foods that have more than 1 mg of sodium per calorie. At about 0.5 mg of sodium per calorie, natural foods such as fresh fruits and vegetables generally contain much less, so opt for them whenever possible.

* Do your best to avoid soft drinks, which are extremely high in sugar.

In the end, your health will win-even if your team does not.

© American Institute for Preventive Medicine

January 23, 2026