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  • How To Handle Criticism

    WORK LIFE

    Women at the office sitting in chair, smiling.

    No one likes to be criticized. It’s not an enjoyable experience to have your work, speech, or actions critiqued by those around you. However, handled well, criticism can be helpful. If you learn to listen and discern when a critique is valid, you can leverage the discomfort as a tool for growth.

    Steps to handle criticism

    Listen

    Resist the urge to shut down and shield yourself from the uncomfortable feeling of being criticized. Pause and listen to what is being shared.

    Don’t make it personal

    While sometimes you may experience a personal attack disguised as critique, try to separate yourself from the criticism. You’re not a bad person for having room to improve.

    Ask for clarification

    Not everyone is skilled at giving constructive criticism. You, as the receiver, may need to ask questions to determine how to improve.

    Take time to reflect

    Criticism that stings in the moment may be easier to learn from after your initial emotions fade. Take time to digest criticism to see how you can improve.

    Follow-up

    Make a follow-up plan to ensure you’ve made the necessary changes. This demonstrates your commitment to personal growth.

    If necessary, let it go

    Criticism shouldn’t hang over your head. Learn what you can and then move on. This is especially important in the face of criticism that is not helpful.

    © American Institute for Preventive Medicine

  • How To Build Strong, Healthy Nails

    SELF-CARE CORNER

    Close up of hands clipping nails.

    Taking proper care of your nails is more than a matter of looks. Clear, strong nails are a marker of good physical health. They reflect everything from your level of stress to the quality of your diet.

    It may seem like a simple thing, but caring for your nails is an essential part of a comprehensive self-care routine. Healthy nails don’t happen by chance. Here is what you need to know to keep your nails in excellent condition.

    Keep nails trimmed and shaped

    Don’t wait for nails to break or become jagged before giving them a good trim. Fingernails, in particular, need frequent grooming to maintain a healthy shape.

    For best health, cut nails straight across. Then, use an emery board to give them a rounded shape at the tips. This will prevent breakage and minimize the risk of ingrown nails.

    The nails on your fingers grow three times faster than the nails on your toes. Plan to trim and shape them more often than your toenails.

    Care for your cuticles

    The cuticle seals the skin of your finger around the nail. Never trim or move the cuticles as this disrupts the seal and increases your risk of a nail infection. If you go for a manicure, let the technician know to leave the cuticles alone.

    Cuticles benefit from extra moisture, especially in the winter months. You can use a special cuticle moisturizer. Or, even simple hand lotion massaged into the nail area will improve cuticle health.

    Limit manicures and pedicures

    Harsh nail products and regular use of polish weaken your nails. Wearing artificial nails can make your nails thin and brittle, as well as increase the risk of infection.

    Enjoy manicures and pedicures on occasion, but make sure to give your nails a break in between. Letting your nails enjoy time without polish or products will keep them healthy and less prone to breakage.

    If you really love artificial nails, save them for special occasions and opt for a simple french manicure whenever possible.

    Don’t forget your toenails

    Because toenails do not grow as fast, they often don’t get as much care and attention. But don’t fall into the habit of ignoring them.

    Inspect toenails regularly and watch for sharp edges or ingrown nails. Also, keep a close eye out for changes in nail color which could signal a nail problem or even an infection.

    Wear comfortable shoes that don’t pinch the toes and use flip-flops at public showers or pools. These steps will keep the toenails clean and healthy.

    © American Institute for Preventive Medicine

  • How Much Exercise Kids Need

    BE FIT

    Father and young daughter about to exercise.

    Being inactive isn’t good for children’s health. Kids can have health problems related to being inactive, such as:

    *  Sleep problems

    *  Type 2 diabetes

    *  Excess weight

    *  High blood cholesterol

    How much exercise is enough?

    Preschool children should be active throughout the day. School aged children should get at least one hour of moderate to intense activity every day. Some exercise is better than none. If your child isn’t active now, start with a few minutes of exercise each day. Gradually increase the time and intensity of their exercise as they get more fit.

    What is ‘moderate to intense activity’ for children?

    When your child is doing moderate to intense activity, their heartbeat will speed up. They will breathe much harder than normal.

    This type of activity can be walking or biking at a brisk pace. It can also be more intense, like jumping on a trampoline or swimming. Whatever your child likes to do, encourage them to do it every day!

    Know the types of exercise

    Exercise doesn’t have to be the same thing all the time. Try to encourage your child to do all three types throughout each week:

    Aerobic exercise

    Anything that speeds up your child’s heart rate. It can include:

    *  Brisk walking

    *  Bike riding

    *  Swimming

    *  Running

    *  Dancing

    *  Playing games that require running and throwing

    Muscle-strengthening exercise

    These exercises build up muscles, which is important for lifelong fitness. Examples include:

    *  Climbing

    *  Push-ups

    *  Lunges

    *  Yoga

    *  Resistance bands

    *  Hand-held weights

    Bone-strengthening

    This puts pressure on bones. Pressure from exercise helps the bones rebuild and stay strong. Exercises include:

    *  Jumping

    *  Running

    *  Skipping

    *  Sports that require running and stopping, like basketball or soccer

    Source: Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine

  • How Caffeine Affects Your Brain

    WELL-BEING

    Two people walking and talking.

    Every day, millions of people wake up with a hot cup of coffee or tea. Caffeine in these products helps you feel alert. But how does caffeine work – and what does it do to your brain?

    Adenosine and sleepiness

    Your body naturally makes a chemical called adenosine. It builds up in your body during the day. As levels get higher, you start to feel tired.

    Caffeine blocks adenosine from working on brain cells. This prevents you from feeling sleepy. But it can’t fool your body forever. Over time, your body makes more adenosine. Then you need more caffeine to get the same “perk-up” effects.

    Adenosine is one of the reasons it’s hard to quit caffeine. When you suddenly stop, your body must start making lower levels of adenosine again. This takes time. You might feel more tired or get headaches while your body adjusts.

    Sensitivity varies

    Have you ever had too much caffeine? You might feel sick to your stomach or like your heart is racing. You may also feel anxious or nervous.

    But not everyone has this reaction. Some people break down caffeine faster than other people. How fast you process caffeine depends on your genes.

    Who should skip caffeine?

    Avoid caffeine if you have:

    *  Acid reflux or other digestive problems

    *  Trouble sleeping or sleep disorders

    *  High blood pressure

    *  Heart conditions

    Children, teens and women who are pregnant or breastfeeding are often advised to stay away from caffeine, too.

    Is caffeine safe?

    For most healthy adults, a little caffeine each day is OK. But choose sources without lots of added sugar, such as overly sweetened coffee drinks and sweet teas. And if you’re tired all the time, make sure you’re:

    *  Getting enough sleep

    *  Eating a healthy diet

    *  Drinking enough water each day

    *  Getting regular exercise, which can boost your energy levels

    Talk to your doctor if you have questions about caffeine and your health.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Host Productive Meetings

    WORK LIFE

    Video conferencing.

    Work meetings are an opportunity to collaborate, share information, and strengthen connections. But, a poorly run meeting drains time and energy. Here’s how to make your meetings productive and worthwhile.

    Have an agenda

    Know exactly what needs to be addressed and put it in writing ahead of time. Try to stay on-topic and work your way through the planned agenda. If someone brings up something off-topic, plan another avenue to address it.

    Be on time

    Starting and ending as scheduled shows your employees and co-workers you value their time. Don’t wait for late arrivals, and don’t spend time bringing people up to speed if they arrive late. If you embrace a culture of punctuality, people will honor it.

    Keep meetings small

    Only invite the necessary people. A good general cap is 7-9 people, though your number will depend on your team. Smaller meetings allow everyone to participate and keep only the essential people involved.

    Facilitate the discussion

    As the meeting leader, it’s up to you to keep the conversation productive and on-task. Refer to the pre-planned agenda as needed to re-focus the discussion. If one person is dominating the talk, it’s OK to politely redirect.

    Set clear action-items

    A productive meeting should produce clear next steps to address the agenda items. End the session by restating the action items and clarifying who is responsible for each. Everyone should leave knowing what comes next.

    Send follow-up details

    Put the action items in writing and send them to the team to ensure everyone is on the same page. Be sure to follow up on anything that arose during the meeting. It will be easier for everyone to stay focused if they know you will follow through.

    © American Institute for Preventive Medicine

  • Home Equity Loans – Are They Safe?

    FINANCIAL HEALTH

    Image of young family outside of home.

    A home equity loan is a loan for a set amount of money. You get the loan by using equity, or value, in your home. Each month, you make payments on the loan to gradually pay it back.

    There is some risk involved with home equity loans. If a person doesn’t make the payments, the lender can foreclose on their home. But they can be a good way to borrow extra money for home upgrades or other large expenses. Here’s what you need to know.

    Choose a lender carefully

    You can ask friends and family for recommendations. Then, look at what each one offers. Banks, credit unions and other lenders may all have different interest rates. They may also have different payment terms for the loan.

    Ask questions

    Your lender should explain the home equity loan to you. If you don’t understand something, ask. Make sure you know:

    *  The interest rate of the loan

    *  The monthly payment amount

    *  Annual percentage rate (APR), which includes fees and other charges

    *  Fees that may be charged for applying or closing on the loan

    Get your credit score

    When you apply for a loan, the lender will usually check your credit score. This is a number that tells the lender about your financial history. It includes things like how many accounts you have, late payment history and debt.

    Your lender can tell you your credit score when they check it. You also have a right to see a free copy of your credit reports once each year. You can get your free report atannualcreditreport.com.

    Shop around

    You can talk with more than one lender before you choose one. If lenders know you are looking at other options, this can help you get the best deal.

    Ask each lender for the lowest interest rates and fees. You can also ask them to beat the terms of another lender.

    Read carefully

    Before you sign, read the loan closing papers. They should match what you agreed to. Don’t sign if you’re not sure.

    Source: Federal Trade Commission

    © American Institute for Preventive Medicine

  • Hepatitis: Causes & Types

    MEDICAL NEWS

    Middle age man smiling.

    Hepatitis is a condition that affects the liver. If a person has hepatitis, their liver may be inflamed or damaged.

    What causes hepatitis?

    Many different things can cause hepatitis. They include:

    *  A virus

    *  Contaminated objects like needles or medical equipment

    *  Heavy alcohol use

    *  Certain medications

    *  Some medical conditions

    Different types of hepatitis

    Hepatitis A:

    *  Is spread through contaminated food, drinks or objects.

    *  Can make you sick for weeks or months, but most people recover.

    *  Can be prevented with a vaccine.

    Hepatitis B:

    *  Is spread through blood, semen or other body fluids.

    *  Can spread through sex, sharing personal items or sharing needles.

    *  Can cause long-term liver problems like liver failure and cancer.

    *  Can be prevented with a vaccine.

    Hepatitis C:

    *  Is spread through blood.

    *  Can spread when people share needles or other equipment.

    *  Causes long-term infection in about half of all cases.

    *  Can cause cirrhosis (scarring) of the liver.

    *  More than 90 percent of people can be cured with proper medical treatment – new treatment has very few side effects.

    Ask your doctor about hepatitis

    Many people may have hepatitis and don’t know it. You may not have any symptoms at first. That’s why it’s important to talk to your doctor. They can find out if you need a vaccine or if you should get tested for hepatitis. Proper medical care can help prevent, treat or cure this disease.

    © American Institute for Preventive Medicine

  • Helping Teens Stay Drug-Free

    FAMILY LIFE

    Father and teen son smiling.

    Most parents don’t want to think about their teen using drugs. They assume their teen is doing OK. They may also think it would be obvious if their teen was into drugs or alcohol.

    Unfortunately, even teens with great parents sometimes take risks and make dangerous choices.

    Why do teens take risks?

    A teen’s brain is very sensitive to emotions and doing things that feel good. Plus, their brains aren’t fully developed yet.

    This means they are not ready to make rational decisions all the time. They may also struggle with mental health issues like depression or anxiety. It can be all too easy to slip into using drugs or alcohol.

    What can parents do?

    A good relationship with your teen is important. This can help them feel they can talk to you about challenges they are facing. This also means they might come to you if they have a problem with drugs or alcohol. Here are some tips to help you stay connected:

    *Be a great listener.Talk with your teen about their daily life. Give them a chance to express their opinion. Don’t interrupt. If they tell you something upsetting, try to remain calm. Ask them how you can help.

    *Help them find activities.Teens do well if they have an outlet for fun and stress relief. This may be music, sports, religious activities or volunteering.

    *Know your teen’s friends.Encourage your teen and their friends to hang out at your house.

    *Don’t solve their problems for them.Parents want to help their teen when they need it. But it’s often more effective to teach them skills to help them solve their own problems. If they have a fight with a friend, talk with them about ways they could work it out themselves. Offer your support but try not to step in.

    *Talk about tough stuff.Help your teen figure out what to do if they are being pressured into something. Show them that they can turn to you. Do they feel comfortable calling you if they need a ride home from a party? Can they talk to you about peer pressure and drinking?

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Helping Kids Make Health Decisions

    FAMILY LIFE

    Couple with young daughter.

    Children can learn how to be a part of their own health care. This can start when children are young, but it’s never too late. Here are some ways to empower them to make medical decisions.

    From ages 5 to 10 years old, kids can talk with the doctor at their appointments.

    Your child’s doctor should talk to your child when it’s appropriate. They can use language the child will understand.

    Once your child is 11 years old, let them do most of the talking at the doctor’s office.

    Ask your child if they want you in the room during appointments. Encourage them to ask the doctor questions about their health.

    Teenagers can take the lead in their doctor appointments. Talk with them about their health conditions and medications so they can discuss them with their doctor.

    Teach your teen how to schedule a doctor’s appointment and call for a medication refill. These are skills they will need when they leave home.

    © 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