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Find Your Balance

SELF-CARE CORNER

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

January 23, 2026
Find The Energy To Exercise

BE FIT

Too tired to work out? Try these tips to boost energy and get moving.

1. Move around. At work, try to switch between sitting and standing. Doing too much of one or the other may leave you feeling drained.

2. Sip lots of water. Starting in the morning, drink water and keep drinking it throughout the day. This can keep energy levels from sinking in the afternoon.

3. Eat healthy carbs. Choose whole grains, fruits and vegetables, such as carrots.

4. Watch your breathing. Slow, deep breaths can relax and energize you throughout the day.

© American Institute for Preventive Medicine

January 23, 2026
Fill Your Grill, But Keep It Healthy

HEALTHY EATING

Many people like to use their grill or barbecue during the summer months. While grilling can create delicious meals, it’s important to know how to avoid grilling meats the wrong way, which can increase cancer-causing substances in the food.

Substances known as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can be found in meat that is cooked at high temperatures. These substances have been shown to cause cancer in laboratory animals. But the levels used in the animal studies were very high. Experts cannot say for sure how much of these substances would cause cancer in people.

PAHs and HCAs can be found in meat that has been grilled, especially if it’s charred or blackened. Meat that is smoked may also contain these chemicals.

To lower these substances in grilled food, you can:

* Avoid burning or charring the food when grilling.

* Turn meat frequently when grilling to avoid burnt or very hot areas.

* Don’t let the flames touch the meat directly.

* Marinade the meat first.

* Wrap meat in foil before placing it on the grill.

* Trim excess fat off of meat to avoid charring.

* Cut it up. Smaller pieces of meat will cook faster throughout. Try skewers or small pieces mixed in foil packets with vegetables.

Beyond meat

Vegetables and fruits can be delicious on the grill and they don’t have the risk of PAHs or HCAs. This doesn’t mean that meat-lovers have to avoid their favorite foods. Instead, have a portion of meat about the size of a deck of cards. Then fill the rest of your plate with vegetables. Red peppers, tomatoes, pineapple, peaches and asparagus are just a few of the vegetarian options that are both delicious and nutritious on the grill.

Sources: American Institute for Cancer Research, National Cancer Institute

© American Institute for Preventive Medicine

January 23, 2026
Filing For A Tax Extension

FINANCIAL HEALTH

A federal tax extension allows you extra time to file your taxes. You can request an extension for any reason and receive an additional six months to complete your return. Here’s what you need to know.

* You must request an extension before your filing deadline. Don’t delay or you risk a penalty.

* Submit the form via mail or electronically by your regular tax return deadline, usually April 15th.

* To avoid any potential penalties, pay estimated taxes at the time you submit the form.

* If you cannot pay what you owe, you can request a payment plan. Visit the IRS website to learn more.

* Use the extra time to file your return. The IRS does not allow a second extension, so don’t let the time slip away.

* Fill out the Application for Automatic Extension of Time To File U.S. Individual Income Tax Return available atirs.gov.

© American Institute for Preventive Medicine

January 23, 2026
Fight Back Against Radon

WELL-BEING

Radon can get into your home and cause serious health problems. But you can take steps to remove this dangerous gas that you can’t see, taste or smell.

Radon is a natural radioactive gas. When uranium breaks down in the soil, it makes radon. Then, radon can seep into a home’s foundation, causing health problems for the people who live there.

Why is radon harmful?

When you breathe in radon, its natural radioactive particles can get trapped in your lungs. Radon is a leading cause of lung cancer in non-smokers. If you smoke and breathe radon, your risk of lung cancer is especially high.

How do I know if I have radon?

The only way to know if a home has radon is through a radon test. You can buy radon tests at hardware stores or online. Your local health department may sell them.

Radon tests are easy to use. Usually, you let the test stay in your basement or the lowest point in your house for a few days. When the test is complete, you mail it in. The testing company sends you the results.

If your test results say your radon level is 4pCi/L or higher, take a second test to be sure. If the average between the two tests is 4pCi/L or higher, you need to fix the problem. You can do this with radon removal, also called radon mitigation.

How do I get rid of radon?

Removing radon from a home requires special skills and tools. Choose a qualified radon mitigation contractor to fix your home.

Ask your state radon office for names. Many states require radon professionals to be licensed, certified or registered for your added safety.

New homes aren’t safe

No matter how old or new your home, radon can get in. It seeps in through foundation seams, joints and cracks. It can also get in through a sump pump or drain located in the basement.

If you’re buying a home, make sure the home has been tested for radon or that it has a radon mitigation system in place.

Source: Environmental Protection Agency

© American Institute for Preventive Medicine

January 23, 2026
Feng Shui And Stress

SUCCESS OVER STRESS

Your home should be a haven where you can find relief from stress. If it’s not, you could lower stress levels by making some simple changes in your home.

The ancient Chinese art of Feng Shui focuses on how things are placed in the home. It is based on a belief that the way the home is set up can affect stress levels. One of the concepts is that Chi, or a life force, must flow freely in the home.

Different ways to use Feng Shui

Using these concepts may help you feel more at ease when you’re at home. Consider these tips:

*Clutter is out.You may already know that a cluttered space can cause stress. Some studies have even shown that clutter causes an increase in stress hormones. When possible, get rid of unused or unwanted things. Find places, like cupboards and closets, to neatly keep other things.

*Use a balance of colors.Feng Shui uses the five elements: fire, earth, water, metal and wood. You can use objects that represent all of these things in a room. Another option is to use colors that represent these things in your house. You might use a warm wood trim with cool, watery blue walls.

*Position mirrors correctly.Make sure your mirrors reflect things you want to see. For instance, a mirror that reflects a plant can bring beauty into the home. But if the mirror reflects a stack of dirty laundry or a cluttered desk, it could create stress.

*Use nature’s beauty.Spending time in a peaceful garden can be a great way to relieve stress. Some people enjoy pulling weeds or planting wildflowers. Make an outside space into a quiet retreat that you can use when you feel stressed. Incorporate your favorite colors, textures or smells.

Source: American Institute of Stress

© American Institute for Preventive Medicine

January 23, 2026
Feeling Sad?

MEDICAL NEWS

Seasonal affective disorder (SAD) is a type of depression that occurs at a specific time of the year. It can be either winter or summer pattern depression, though winter pattern depression is more common.

SAD is different from the experience of what many people call the “winter blues.” It’s fairly common for people to go through periods of time when they feel sad or have low energy, especially during the short days of winter.

Someone with depression or SAD experiences significant symptoms that often interfere with their daily life. Instead of a day here or there of low energy or feeling “blah,” someone with SAD might feel depressed almost every day and may struggle to function.

Any type of depression is a serious mental health condition that should be treated by a trained medical professional. If you or someone you know is experiencing symptoms, get in touch with your doctor right away.

Symptoms

* Feeling sad or depressed most days

* Fatigue and lethargy

* Irritability and mood changes

* Loss of interest in regular activities

* Oversleeping

* Weight gain

* Overeating, especially high carbohydrate foods

* Social withdrawal

* Feeling hopeless or worthless

* Thoughts of death or suicide

SAD vs. major depression

What makes SAD unique from major depression is its cyclical nature. Instead of experiencing depression year-round, SAD comes and goes with the seasons.

Someone who suffers from SAD may experience many of the same symptoms of depression, but they usually last only about four or five months of the year. In the case of winter pattern depression, symptoms typically develop in late fall and improve in the spring.

Treatments

Your doctor may recommend:

* Light therapy: Exposure to bright light can help with symptoms by stimulating certain brain neurotransmitters which impact mood.

* Medication: Many anti-depressants are effective in treating SAD.

* Vitamin D: A low level of vitamin D is common in people with SAD. Taking a vitamin D supplement may be recommended.

* Talk therapy: Trained psychotherapists help people cope with depression.

Seeking help

SAD is more than an annoyance that happens every winter. It is a mental health condition for which there are helpful treatments. Working with a skilled team of medical and mental health professionals can make all the difference.

If you or a loved one are experiencing any form of depression, there are people to help. Call 1-800-662-HELP (4357) if you are in crisis or need support.

© American Institute for Preventive Medicine

January 23, 2026
Feel Happy Every Day

SUCCESS OVER STRESS

Gratitude is a great stress-buster. When you focus on what you are thankful for, it becomes difficult to stay anxious or worried.

Even if what is happening at the moment is stressful, choosing to emphasize the positive can keep life in perspective.

A gratitude journal is one effective way to make thankfulness a daily habit. Intentionally making a note of what went well each day or reflecting on your many blessings is a powerful antidote to stress.

Tips for starting a gratitude journal

1. Decide the best medium for you. A dedicated journal to jot down a gratitude list might work well. For others, a digital list will be a better fit. It’s ok to try a few methods to find what works for you.

2. Pick a time of day to briefly reflect and add 3-5 items to your gratitude list. Try to stick to it. You want to make gratitude a daily habit, so consistency is important.

3. Keep it simple. You are more likely to be successful with this new habit if you keep your goal achievable. You don’t need to spend 20 minutes coming up with fifteen things you are thankful for each day. Less is often more.

4. Pause to enjoy how you feel when you cultivate gratitude. The more you practice, the easier it can become to hold onto that feeling and infuse your days with positivity and joy.

© American Institute for Preventive Medicine

January 23, 2026
Feeding The Picky Eater

FAMILY LIFE

Pre-dinner tips

* Get your child involved. Many kids can help with shopping and cooking. Being involved in the process may make them more likely to try new foods. Have them choose a favorite fruit or vegetable from the store. Younger children can help pour ingredients or cut soft foods, like bananas, with a butter knife. Older children can help with measurements.

* Get some exercise. Kids who have been actively playing may be hungrier when dinner comes. The hungrier they are, the more likely they may try new things.

* Turn off devices. Make family mealtimes relaxing and unplugged. Ban cell phones, television or other devices from the table.

Size matters

Don’t force your child to eat foods they don’t like. Rather, put a “sample size” on their plate. It can be just one bite of food. This may be less overwhelming than serving a large portion to them.

Sanity-saving steps

* Make healthier snacks to fill the gaps. Serve fresh fruit or vegetables as a snack to get in extra nutrients. Skip the processed crackers and chips.

* Don’t have a battle. Forcing your child to eat could make them dislike their food even more.

* Don’t use bribes or rewards for eating. Rewards teach your child to expect something every time he/she tries a new food.

* Make one healthy meal for everyone. Don’t feel pressured to make “special meals” for picky eaters.

* Talk about your child’s eating habits with their doctor. Most picky eaters are getting enough of the foods they need. But, ask their pediatrician just in case. Some children need supplements to help get extra nutrients that they’re missing.

Source: American Academy of Pediatrics

© American Institute for Preventive Medicine

January 23, 2026
“Fast” Food At Home

HEALTHY EATING

The best antidote to eating fast food too often is to build a repertoire of quick meals you can make at home. While it takes a little bit of upfront effort, once you get in the groove of turning fresh, whole food into “fast” food, you’ll become quick and efficient. And hopefully healthier!

“Fast” foods to keep on hand

* Canned beans

* Frozen and fresh vegetables

* Pre-cooked, frozen meats

* Eggs

* Fresh fruit

* Microwaveable grains

* Whole-grain bread, wraps, and tortillas

* Salsa, marinara, pesto, teriyaki sauce, etc.

Be “fast” food ready

Home-cooked meals do require some preparation. But, that doesn’t mean you need to cook every day. Instead, set aside a few hours on the weekend or one weeknight and get all the prep done for the week.

* Pre-cook chicken and ground beef or turkey. Freeze in pre-portioned amounts.

* Chop and portion out servings of fresh fruits and vegetables to grab for lunches and snacks.

* Cook up pasta, rice, and other grains for reheating during the week.

* Prep salad ingredients such as greens, hardboiled eggs, fresh vegetables, and diced chicken.

* Cook once, eat twice. Double whatever you make and freeze extra for another meal.

* Make a pot of soup or chili on the weekends to reheat during the week.

© American Institute for Preventive Medicine

January 23, 2026