HEALTHY EATING
Even if you can’t eat dairy, there are plenty of foods that can help you meet your recommended daily calcium intake.
* Calcium-fortified soy and almond milk
* Tofu
* Calcium-fortified orange juice
* Sardines
* Edamame
* Kale, collard greens, broccoli
* Figs
* White beans
* Okra
© American Institute for Preventive Medicine
SELF-CARE CORNER
Pain that lasts a long time or is ongoing is called chronic pain. A variety of conditions may lead to chronic pain, including arthritis, fibromyalgia, past injuries, or migraine headaches.
Always speak to your doctor about any natural remedies you wish to try and any herbs or supplements you take. Not all natural treatments are safe for everyone, including if you are pregnant. Some can interact with medicines. Your doctor can help you find options that will be best for you. The following options are alternative, non-drug treatments that may be helpful.
Acupuncture
This Chinese medicine practice involves the placement of thin, small needles into the surface of the skin at various points on the body called meridians. Acupuncturists should be certified or licensed and should use sterile needles. Some studies suggest acupuncture may help with osteoarthritis pain, lower back pain and headaches.
Mindfulness
Mindfulness is a type of meditation in which you focus on the present moment only. You calmly acknowledge feelings and thoughts that arise and go back to thinking about the present moment. This treatment may be helpful for people with chronic pain.
Herbs and dietary supplements
Various natural supplements may be helpful for chronic pain.
* Omega-3 fatty acids, gamma-linolenic acid (GLA) and the herb thunder god vine may help with rheumatoid arthritis pain.
* Butterbur, feverfew, magnesium, riboflavin and coenzyme Q10 may help prevent migraines.
* Vitamin D supplements may reduce pain in people with fibromyalgia who have low vitamin D levels.
* Devil’s claw and white willow bark taken by mouth may be helpful for back pain.
* Cayenne, comfrey, Brazilian arnica and lavender essential oil may help back pain when used on the skin (do not take these by mouth).
Massage
Massage therapists use their hands to rub or knead the muscles and joints of the body. Some studies show that massage therapy can help with neck pain. Massage may also help reduce pain from osteoarthritis.
Source: National Center for Complementary and Integrative Health
© American Institute for Preventive Medicine
HEALTHY EATING
Adding eggs to a salad with a variety of raw vegetables is an effective method to improve the absorption of carotenoids. Those are fat-soluble nutrients that help reduce inflammation and oxidative stress, according to research from Purdue University. “Eating a salad with a variety of colorful vegetables provides several unique types of carotenoids, including beta-carotene, lutein, zeaxanthin, and lycopene,” said Wayne Campbell, a professor of nutrition science. “The lipid contained in whole eggs (including the yoke especially) enhances the absorption of all these carotenoids.”
This research is published in the American Journal of Clinical Nutrition.
FYI:
The 2010 Dietary Guidelines for Americans recommends limiting dietary cholesterol to no more than 300 mg a day. (A single egg has almost 200 mg.) The 2015 Dietary Guidelines, to be published later this year, will no longer restrict dietary cholesterol. Why? The 2015 Dietary Guidelines Advisory Committee’s found no evidence to show a strong enough link between consuming dietary cholesterol and blood cholesterol levels. As with all medical guidelines, discuss your particular needs with your doctor.
© American Institute for Preventive Medicine
WELL-BEING
All children sometimes find themselves the butt of jokes or teasing by their classmates. But bullying is different. It is generally relentless and can include physical violence, coercion, name calling, social shunning, social isolation, or verbal or written threats. In extreme causes, death or sexual assaults have resulted from bullying.
Bullying can be in person or online through email or social networking sites, according to Dr. Earlene Strayhorn, a child and adolescent psychiatrist at Loyola University Medical Center. “Being the target of a bully involves real suffering,” she said.
Bullying can involve one child against another or also a group of kids united against a single child or another group. Boys are more likely to be the initiators and targets of bullying. Their victims can include both boys and girls.
Bullied boys are more likely to be hit, slapped, kicked, or pushed. Girls often engage in verbal bullying. Their targets are often other girls.
“Let your child know that he or she is not alone and is not at fault. Tell your child that no one deserves to be bullied for any reason, and then take action,” Dr. Strayhorn said.
If the bullying is occurring at school, meet with a teacher, principal, sports coach or school counselor and demand someone intervene to defuse the situation. Frequently, the problem can be solved by an authority figure without the bully ever learning who reported it.
If the bullying is occurring outside of the school, tell your child to seek safety in numbers by sticking close to friends or other classmates when walking home or while in places where the bullying happens. Sometimes you’ll have to get law enforcement involved.
© American Institute for Preventive Medicine
FAMILY LIFE
Today’s families are busier than ever. Parents’ jobs, kids’ activities, social events, and homework seem to leave little time for anything else.
Research shows that sitting down as a family for dinner is good for everyone at the table. The Family Dinner Project says sharing a family meal is good for the brains and health of all family members. But some families simply can’t make this happen every night. So what should you do? Don’t give up on finding time for each other. There are other options for family bonding that don’t need to happen at the dinner hour.
*Consider breakfast.If everyone is home in the morning, why not take a few extra minutes to enjoy a family breakfast? It can get everyone off on the right foot.
*Try weekend lunches.If dinner only happens once or twice a week, weekend lunches can be a great choice too. A picnic outside in the warmer months makes for a fun change of pace.
*Think about your schedule.If you can’t get everyone together for a meal at least twice a week, consider rearranging activities or saying “no” to some commitments. The benefits of family meals together are worth the effort.
© American Institute for Preventive Medicine
BE FIT
So you want to be physically active, but something is holding you back. Figure out what’s standing in your way, and then clear a path because you can make regular physical activity part of your life, says the government’s Weight-control Information Network (WIN).
Excuse #1: I’m too busy to exercise because I have work, family, and other demands.
* Make physical activity a priority. Carve out some time each week to be active and put it on your calendar. Try waking up a half-hour earlier to walk, schedule lunchtime workouts, or take an evening fitness class.
* Build physical activity into your routine chores. Rake the yard, wash the car, or do energetic housework. That way you do what you need to do around the house and move around too.
* Make family time physically active. Plan a weekend hike through a park, a family softball game, or an evening walk around the block.
Excuse #2: I’m too tired to work out at the end of a long day.
* Think about the other health benefits of physical activity. Regular physical activity may help lower cholesterol and blood pressure. It may also lower your risk of having heart disease, type 2 diabetes, or cancer. Research shows that people who are overweight, active, and fit live longer than people who are not overweight but are inactive and unfit. Also, physical activity may lift your mood and increase your energy level.
* Do it just for fun. Play a team sport, work in a garden, or learn a new dance. Make getting fit something fun and that you look forward to.
* Train for a charity event. Work to help others while you work out.
Excuse #3: Getting on a treadmill or stationary bike is boring.
* Meet a friend for workouts. If your buddy is on the next bike or treadmill, your workout will be less boring.
* Watch TV or listen to music or an audio book while you walk or pedal indoors. Check out music or audio books from your local library or download to your phone or iPod.
* Get outside. A change in scenery can relieve your boredom.
© American Institute for Preventive Medicine
WELL-BEING
Why wait to create a new you? Live your best life now. This advice comes from researchers at Washington University:
*Learn something new.Take a class in a subject you enjoy or are curious about. Check your community colleges for noncredit continuing education classes. Rekindle your love of learning.
*Volunteer.It’s good for your physical and mental health whether you’re building a house for someone, ladling out soup for the homeless, or collecting canned goods. You’ll make valuable community connections.
*Get your social media house in order.The Internet and social media have opened up exciting new avenues to connect with others and new vistas to share preferences in films, books, and music. Have fun. But be cautious. Check your default privacy settings. Log out and see what your profile looks like to the outside world. Make sure passwords are complex – Use upper and lowercase letters and a special character, such as $. Don’t use the same password for all social media accounts.
*Rediscover the library.The digital revolution has changed your local library. You can often download books online. Consider how much your library offers: novels and nonfiction works for all ages, how-to books, music CDs, movies on DVD or videotape, maps and reference works. Read the latest magazines or journals.
*Step away from your desk.Physical activity improves health, lowers stress, and increases productivity. And if those weren’t reasons enough, research shows that exercise reduces the risk of diseases such as breast cancer, colon cancer, and Alzheimer’s.
*Pay down your credit card debt.Put extra money toward the loans with the highest interest rates. Consolidate several small debts.
*Use your smartphone to quit smoking.You can tap into apps for messages of support and access websites that give step-by-step encouragement.
*Kick the car habit.Leave the SUV in the garage and try alternate means of transportation such as the bus or train, bicycling, walking, or park-and-ride commuting.
*Parents:Make every day count. Happy, well-adjusted children need happy, well-adjusted parents.
*Get more sleep.
*Consume more culture.The arts not only educate and entertain, they help us to better understand ourselves and others. Visit your local museums, galleries, theaters, dance companies, and music halls.
© American Institute for Preventive Medicine
HEALTHY EATING
When it comes to eating right, it’s easy to get frustrated. It seems there’s always a new diet in the news, telling you to avoid certain foods or only eat certain things. How do you know what works and what’s just a fad?
Every five years, the U.S. Department of Agriculture issues new eating tips for Americans to help them make healthy food choices. These guidelines aim to help you eat a wide variety of healthy foods and minimize unhealthy choices. The latest guidelines were recently released, and they recommend that you eat the following:
* Vegetables in a variety of colors – dark green, yellow, red, and orange
* Legumes (beans and peas), starchy foods like potatoes, and other fresh produce
* Plenty of whole fruits
* A variety of grains like bread and pasta, making sure at least half of them are whole grains
* Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified non-dairy beverages
* Protein foods, including seafood, lean meats and poultry, eggs, nuts, seeds, and soy products
* Healthy oils, such as olive and canola
What not to eat
The guidelines say you should limit saturated fats to less than 10 percent of your daily calories. Do the same for added sugars – no more than 10 percent of total calories. Avoid trans fats altogether. Limit daily sodium intake to 2,300 mg. You can find all of these nutrients on the nutrition facts panel.
Activity and your health
Finally, the USDA recommends adults get at least 30 minutes of exercise, five days a week. Walking is a great choice for most people. This can be broken up into smaller, 10-minute increments if needed. The main point is to avoid being inactive. Exercise has numerous benefits for your health, including reduced risks of heart disease, obesity, type 2 diabetes, and even some types of cancers.
The guidelines are meant to be a helpful resource. If you’re not meeting all of them now, don’t give up. Each day that you work toward these healthy guidelines is a step in the right direction.
© American Institute for Preventive Medicine
WELL-BEING
Make the most of your benefit plan, especially during open enrollment periods. Here are money-saving tips from HighRoads, a benefits management company.
*Get your plan materials.Some companies are giving you a Summary Plan Description online, via mobile apps, as well as on paper. It’s good to know how you can access this information during open enrollment and throughout the year, in case you want to review it again when you are in need of a particular medical service. Take time to read the plan.
*Calculate your costs.Many employers provide cost calculators to help project your total cost for the coming plan year. The total cost includes the premium you pay as well as your share of the deductible and coinsurance. Take the time during open enrollment to think through your potential medical needs and calculate your anticipated expenses before selecting a plan. It may save you hundreds in the long run.
*Consider an account.Your employer may offer you the option of a health care account, whether it is a flexible spending account, a health reimbursement account, or a health savings account. These accounts can help you save money on qualified medical expenses that aren’t covered by your health care plan, such as deductibles and coinsurance. Each account has a different set of rules about how and when you can spend the money, but each is worth considering because the savings you’ll see can add up quickly.
*Is prevention covered?One of the benefits of health care reform is an extended list of preventive care benefits that must be offered by new health care plans for free. Preventive services such as colonoscopy screenings, Pap smears and mammograms for women, well-child visits, and flu shots for all children and adults must be offered without out-of-pocket costs. However, these benefits are only for new health plans and don’t apply to “grandfathered” plans that haven’t significantly changed in a few years.
*Use wellness incentives.More employers than ever before are offering incentives such as premium discounts, low deductibles, gym memberships, or prizes to employees and their family members for health improvement.
*Know your deadlines.No matter what changes you may make, if any, during this year’s open enrollment period, don’t let your selection deadlines slip by without action.
© American Institute for Preventive Medicine
WELL-BEING
Pregnancy is a time of big changes in a woman’s body. As hormones shift and the body works to nourish the baby, a number of uncomfortable symptoms can arise. One of the most common is nausea and vomiting, commonly called morning sickness.
Fortunately, many women find some relief with some diet and lifestyle changes. They include:
*Start taking a prenatal vitamin while trying to get pregnant.Your body may get used to taking it before you have to deal with morning sickness. Plus, some nutrients are important to have in the early stages of pregnancy.
*Take your prenatal multivitamin with food.Some nutrients, such as iron, can cause nausea if taken on an empty stomach.
*Eat dry toast or crackers in the morning before you get out of bed.This helps settle your stomach.
*Drink plenty of fluids.Dehydration isn’t good for you, and can lead to more nausea and fatigue. It may be helpful to drink fluids separately from eating foods.
*Eat small,frequent meals instead of three large meals throughout the day.
*Use ginger.This spice has been used for hundreds of years to help with nausea. Ginger capsules or tea made with real ginger are good choices.
*Avoid smellsthat bother you.
Talk to your doctor
Be sure to tell your doctor you have nausea and vomiting. Your doctor will want to monitor you and your baby, and may offer medical treatment if the problem is severe. Some medications that may help include:
*Vitamin B6 and doxylamine.Vitamin B6 alone may help with nausea. It may be combined with doxylamine, which is found in some sleep aids. Be sure to check the label and ask your doctor before taking any medicines during pregnancy.
*Prescription drugs.Some drugs, known as antiemetics, prevent vomiting. Some are considered safe during pregnancy. You and your doctor can decide what is best.
Severe nausea & vomiting
In some women, nausea and vomiting can become severe, leading to lack of nutrition and dehydration. This is known as hyperemesis gravidarum (HG), and it happens in about three percent of all pregnancies.
A woman with HG who cannot keep food or liquids down may need hospital care. Often, getting rehydrated with IV fluids and vitamins will help.
Though it can be miserable, most women get through morning sickness without serious complications. In most cases, nausea and vomiting that isn’t severe will not harm you or your baby. But, controlling symptoms with safe and effective home remedies can make pregnancy much more enjoyable.
Source: American College of Obstetricians and Gynecologists
© American Institute for Preventive Medicine