HealthyLife Articles

Category: Self-Care Corner

  • Get Better Sleep Starting Tonight

    SELF-CARE CORNER

    Image of man feeling sleepy at his desk.

    After a long and exhausting day, you probably just want to get some much needed rest. And, there may be some simple things you can begin doing today to ensure you wake up feeling refreshed and energized. Try these tips to start getting the sleep your body needs:

    *  Don’t stay up too late. Waiting until you are overtired can make it harder to wind down. Try to go to bed when you first feel drowsy, not when you’re exhausted. Turn down those late-night activities with friends and “turn in” a little earlier.

    *  Skip your nap. If you are having trouble with nighttime sleep, you may be tempted to make up for it by napping during the day. Daytime naps, even short ones, can interfere with your quality of sleep at night. Try eliminating them for a few days to see if your nighttime sleep improves.

    *  Turn off your phone, computer and other devices. The light emitted from computer and smartphone screens can keep you awake. It can trick the body into thinking it is daytime, rather than bedtime. Allow at least one hour before bedtime as “screen-free” time. Take a bath, a relaxing walk or read a book instead.

    *  Don’t drink alcohol. Although a drink seems relaxing and may make you feel sleepy, it can actually make your sleep worse by waking up through the night.

    *  Eat dinner earlier. Eat dinner at least three hours before bed. If you’re hungry, have a light snack, such as small portion of yogurt or oatmeal, about 45 minutes before bedtime.

    *  Turn down the temperature. Most people sleep better if their room is between 60-67 degrees. A hot room makes it difficult for the body’s temperature to drop, which tells it to go to sleep.

    If these tips don’t help, talk to your doctor about your sleep problems. Sleep is an important part of overall good health and your doctor can help you find solutions to get the rest you need.

    Sources: American Academy of Sleep Medicine, National Sleep Foundation

    © American Institute for Preventive Medicine

  • Pump Up Your Heart In 5 Easy Steps

    SELF-CARE CORNER

    Image of older women laughing.

    Did you know that a good night’s sleep can help prevent heart disease? That’s just one way to lower your risk. Dr. Holly Andersen, director of education and outreach at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, offers some easy steps to improve heart health and overall well-being:

    Step 1: Know your numbers.

    Your blood pressure, cholesterol, and triglyceride levels are the most important numbers you will need to know before you take the path to good heart health. A normal blood pressure level is 140/85 or lower, total cholesterol levels should be less than 200, and triglycerides less than 150.

    Step 2: Start walking.

    Exercise really is the fountain of youth. A simple 20- to 30-minute walk a few days a week can actually cut your risk of premature death by more than half. Physical activity also improves sleep, reduces stress, elevates mood, reduces blood pressure, improves cholesterol, improves brain health, and prevents memory loss.

    Step 3: Laugh out loud.

    Laughter is good medicine. Just 15 minutes of laughter is about equal to 30 minutes of aerobic exercise with respect to our heart health. So choose funny movies on Netflix. Laughter has also been linked to the healthy function of blood vessels, an increase in the brain hormones that improve mood, and reduction of pain  and anxiety.

    Step 4: Focus on your waistline, not your weight.

    Your waistline is a better measurement of your overall health than your weight because the amount of fat around your waistline is directly linked to high blood pressure and high cholesterol and can place you at increased risk for diabetes. Anything you can do to make your waistline smaller is definitely a step in the right direction. Liposuction doesn’t count!

    Step 5: Get a good night’s sleep.

    Sleep is one of the most undervalued elements of our daily routines, but it is absolutely vital to good health. Lack of sleep increases your blood pressure, induces stress, increases your appetite and slows down your metabolism, dampens your mood and decreases your brain power.

    © American Institute for Preventive Medicine

  • The Aches Of Arthritis

    SELF-CARE CORNER

    Image of older women holding hand in pain.

    Feeling pain and stiffness in your joints? Wonder if it’s because you’re aging? Many people experience joint pain when they’re 45 to 50. It’s generally from arthritis-one of the most common diseases. “Arthr” means joint, and “itis” means inflammation.

    There are more than 100 types of arthritis. The most common is osteoarthritis (wear and tear on joints in the fingers, knees, and hips). And, yes, osteoarthritis can develop years after an injury to a joint.

    Rheumatoid arthritis can affect your whole body. It arises when your immune system mistakenly attacks your own joints bringing pain, swelling, stiffness, and loss of function.

    Arthritis can damage not only your joints but also internal organs and skin. Talk with your doctor about what you can do. Here are some ideas from the NIH News in Health:

    *  Try to stay at a healthy weight that’s normal for your height.

    *  Exercise. A trained health professional can show you how to move more easily if you have arthritis. Going for a walk every day will help, too.

    *  If you had a severe joint injury to a joint, protect it from getting injuried again.

    *  Don’t smoke. People who smoke are more likely to get rheumatoid arthritis, and their symptoms tend to be worse.

    *  Take your medicines when and how you are supposed to. They can help reduce pain and stiffness.

    *  Try taking a warm shower in the morning.

    © American Institute for Preventive Medicine

  • When Petting Pets Causes Disease

    SELF-CARE CORNER

    Image of women with her dog.

    Salmonella, E. coli, and roundworms are among the nearly 20 different diseases that people most commonly get from their pets, said Jason Stull, assistant professor of veterinary preventive medicine at Ohio State. Infants, the elderly, pregnant women, and people with limited immune function are most at risk for animal-borne, or zoonotic, diseases.

    Since different species of pets-dogs, cats, rodents, birds, fish, reptiles, and amphibians-carry different types of diseases and at different stages of life, Stull and his colleagues suggest that families talk to both their doctor and veterinarian about what pet is the safest choice for their family.

    Here are some safe tips for pet ownership:

    *  Wear protective gloves to clean aquariums and cages and to remove feces.

    *  Wash hands after pet contact.

    *  Don’t let your pets lick your face.

    *  Cover playground sandboxes when not in use (cats love them).

    *  Avoid contact with higher risk animals such as reptiles, amphibians, and exotic animals.

    *  Regularly clean and disinfect animal cages, feeding areas, and bedding.

    *  Put litter boxes away from areas where food is eaten and prepared.

    *  Schedule regular veterinary visits.

    © American Institute for Preventive Medicine

  • Another Reason To Stop Smoking

    SELF-CARE CORNER

    Image of cigarettes butts.

    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

  • Calming An Irritable Bowel

    SELF-CARE CORNER

    Image of a women holding stomach in pain.

    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

  • Get Your Healthy Game Day On

    SELF-CARE CORNER

    Image of football field.

    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

  • Look Cool & Protect Your Eyes

    SELF-CARE CORNER

    Image of women smiling while wearing sunglasses and a sun hat.

    Sunglasses are a great fashion item, but their most important job is to protect your eyes from the sun’s ultraviolet rays. Prolonged exposure to the sun can damage the surface tissues, cornea, and lens of the eye. It has also been linked to cataract, macular degeneration, and temporary vision loss.

    Through its EyeSmart® UV Safety campaign, the American Academy of Ophthalmology offers tips to keep your eyes safe:

    Wear sunglasses that protect your eyes from both UVA and UVB rays.

    *  When you purchase sunglasses, look for either UV400 or 100% UV protection on the label. Frames with a close-fitting wraparound style give the best protection.

    *  Wear sunglasses even if you wear UV-blocking contact lenses. Contacts do not cover enough eye area.

    *  Wear sunglasses on cloudy days, too. The sun’s rays can pass through haze and clouds.

    Wear a hatalong with your sunglasses. Hats with a wide brim are best.

    Protect your children’s eyes.

    *  Keep children out of direct sunlight during the middle of the day.

    *  Have them wear sunglasses and hats whenever they are in the sun.

    Be extra careful in UV-intense conditions:

    *  Mid-day to early afternoon, when sunlight is strongest

    *  At higher altitudes

    *  Places where the sun is reflected off of water, ice or snow

    Learn more about UV eye safety and tips to protect the eyes from the sun atwww.geteyesmart.org/eyesmart/living/sun.cfm

    © American Institute for Preventive Medicine

  • Refocus Your Pain

    SELF-CARE CORNER

    Image of young women with a broken ankle, studying.

    Sometimes people in pain start to focus their entire lives around their pain, says a pain specialist.

    “I find the people who feel better about their situation are the ones who can focus their lives around their activities instead. They gauge how they are by what they can do,” observes Dr. Heather Tick, professor of integrative pain medicine at the University of Washington.

    “We reinforce the nerve connections of the things we focus on. If we focus on pain, we make those connections stronger. If we can shift the focus, we can distract ourselves and reinforce other nerve connections instead,” said Dr. Tick.

    In her book, Holistic Pain Relief, she offers some strategies to refocus:

    *  Eat an anti-inflammatory diet, which means eating low-glycemic foods and good-quality proteins, avoiding foods with added chemicals, and drinking plenty of fresh water.

    *  Talk to your doctor about taking anti-inflammatory supplements. Examples are omega-3s, vitamin D, and magnesium.

    *  Exercise regularly to the best of your current ability and expect to improve.

    *  Identify your sources of stress and try to spend some time de-stressing. For example, meditate or do breathing exercises.

    *  Take responsibility for getting well.

    *  Find joy and meaning in your life.

    *  Find a primary practitioner and a treatment team you like working with.

    © American Institute for Preventive Medicine