HealthyLife Articles

Blog

  • Keeping Asthma Under Control

    SELF-CARE CORNER

    Image on women holding an inhaler.

    According to the CDC, 25 million Americans have asthma today, including 10 percent of all children. Although it’s common, it should not be taken lightly. Asthma can severely affect quality of life, and can be deadly.

    Asthma attacks occur when a person with asthma comes into contact with an asthma “trigger.” A trigger causes inflammation and narrowing of your lungs’ airways. This can lead to coughing, wheezing and can limit or even prevent breathing. Asthma attacks require rescue medicines and can be a medical emergency.

    If you or your child has asthma, the most important thing you can do is keep it under control to avoid attacks. The keys to good asthma control are to:

    Have regular asthma checkups with your doctor.

    Working with your doctor to develop an asthma action plan plays a key role in good asthma control. Keep a diary of your asthma triggers and symptoms such as wheezing, coughing and shortness of breath. Discuss these with your doctor to find better ways to control your asthma. The goal is to minimize asthma attacks and take medicines, as needed.

    Use your asthma control medicines as prescribed.

    Control medicines are taken regularly, usually every day. These medicines help you avoid an asthma attack by minimizing inflammation. They do not help during an asthma attack.

    Know your asthma triggers and avoid them.

    Each person’s asthma triggers are different. They may include irritants, like cigarette smoke or chemical fumes, or they may be allergens such as dust, mold or pollen. You and your doctor should discuss your asthma triggers and how they can be avoided.

    © American Institute for Preventive Medicine

  • 6 Steps To A Healthier Heart

    MEDICAL NEWS

    Image of hearts hanging from a string.

    It’s never too late to start living a healthier life. A few simple steps can put you on the path to a younger heart age and better overall health. Consider these tips to get started:

    1.If you smoke, quit.Quitting can be hard and often requires help and support. Talk with your doctor or go online to find a number of free resources to help you. Check outsmokefree.govorlung.org/stop-smoking.

    2.See your doctor to get your blood pressure and cholesterol checked.Uncontrolled high blood pressure and high cholesterol increase your risk of heart attack and stroke. You won’t know if you’re at risk until you get tested because there are no symptoms.

    3.Take your medicines as your doctor advises.You may have medicines to control  high blood pressure or cholesterol. Don’t stop taking them without talking with your doctor.

    4.Get regular exercise.Walking, biking, and swimming are great choices to keep your heart healthy. Try to exercise for 30 minutes, five  days a week.

    5.Focus on a heart-healthy diet.This includes lots of fresh fruits and vegetables, whole grains, and lean protein like chicken and fish. Minimize foods like fried foods, fast food, and sugary desserts.

    6.Aim for a healthy weight.Calculate your BMI online, or talk with your doctor. Losing just 5 to 10 pounds has heart benefits.

    By adopting these heart-healthy habits, you can reduce your heart age. You’ll have a lower risk of heart attack, stroke, type 2 diabetes, and other health problems.

    © American Institute for Preventive Medicine

  • Keep Clean And Carry On

    HEALTHY EATING

    Image of green re-usable bag with fruit.

    Reusable grocery totes are popular. They’re an eco-friendly choice to carry groceries. But only 15% of Americans regularly wash their tote bags, thus creating a breeding zone for harmful bacteria, according to a survey by the Home Food Safety program. For example, juices from raw meat or germs from unclean objects can come in contact with bread or produce. And each year 48 million Americans get food poisoning from food-borne germs.

    You can prevent getting sick, says the Academy of Nutrition and Dietetics:

    *  Wash your grocery tote often, either in the washing machine or by hand with hot, soapy water. Turn it inside out.

    *  Clean all areas where you place your totes, such as the kitchen counter or kitchen table.

    *  Store totes in a clean, dry location. Avoid leaving empty totes in the trunk of your car.

    *  Wrap meat, poultry, and fish in plastic bags at the grocery store before putting them in your tote. Use one tote for raw meats, poultry and seafoods. Use a different one for ready-to-eat foods.

    © American Institute for Preventive Medicine

  • Just Baby & You

    FAMILY LIFE

    Image of mother and baby.

    Get outside and walk with your baby. But exercise caution and good judgment, advises the American Chiropractic Association.

    *  A backpack-style or front-side carrier decreases a parent’s stability when walking or hiking. It is critical that a parent get into shape before attempting to use one of these products.

    *  If using a backpack-style or front-side baby carrier, make sure to select one with wide straps for your shoulders and waist. This will help distribute the carrier’s weight evenly. The shoulder straps should fit comfortably over the center of your collarbone.

    *  Don’t forget about your own health and comfort. Bring yourself as close to the baby as possible before lifting. You don’t want to lift with your arms outstretched. Bend from the knees and hips and keep your back straight. Use a two-stage lift that consists of pulling the child up to your chest and then lifting straight up with your leg muscles.

    *  Once you place the child in the carrier, check to make sure there is no bunching of material against the child’s body, particularly on the back, buttocks, and spine. Isolated, uneven pressure like this can produce pain.

    If you wish to use a baby sling, keep in mind that it is intended only for infants, and be sure to follow these tips:

    *  A baby can become very hot inside the sling, so be mindful of the temperature around you. Also, make certain the baby’s breathing is clear and unobstructed by the sling’s material.

    *  Switch sides when wearing the sling to balance the positional stress on you and your baby.

    *  Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier, or baby sling. A baby’s body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby’s neck, spine, and brain. It is better to use a jogging stroller.

    © American Institute for Preventive Medicine

  • Just A Little Exercise Helps With Arthritis

    BE FIT

    Image of couple jogging.

    Regular exercise can help with the joint pain and stiffness of arthritis. But, many older adults with arthritis aren’t getting the recommended 150 minutes per week of exercise. Exercise can be painful for those who aren’t used to being active. But over time, not exercising can cause even more pain and stiffness, creating a vicious cycle.

    A recent study shows that even a little exercise can help. Older adults who exercised for just 45 minutes per week saw benefits over those who didn’t exercise at all. Overall, they had better physical ability than the non-exercisers. If you’re not sure how to get started, ask your doctor.

    Though 150 minutes per week is still ideal, some exercise is better than none. Get moving – even just a little – to start feeling better.

    © American Institute for Preventive Medicine

  • It’s Just A Cold (But When To See A Doctor)

    SELF-CARE CORNER

    Image of a child having her temperature checked.

    See a doctor if you aren’t getting any better or if your symptoms worsen, say medical experts from the FDA. With children, be alert for high fevers and for abnormal behavior such as unusual drowsiness, refusal to eat, crying a lot, holding the ears or stomach, and wheezing.

    Signs of trouble for all people can include:

    *  A cough that disrupts sleep

    *  A fever that won’t go down

    *  Increased shortness of breath

    *  Face pain caused by a sinus infection

    *  Worsening of symptoms, high fever, chest pain, or a difference in the mucus you’re producing, all after feeling better for a short time

    Cold and flu complications may include bacterial infections (such as bronchitis, sinusitis, ear infections, and pneumonia) that could require antibiotics.

    Remember: While antibiotics are used against bacterial infections, they don’t help against viral infections such as the cold or flu.

    © American Institute for Preventive Medicine

  • It’s All Your Fault

    SUCCESS OVER STRESS

    Image of business man covering his face as fingers are pointed at him.

    Do you feel as if you’re the target of blame, whether it’s an unreasonable dispute among family members or neighbors or a situation at work with coworkers, bosses, or employees.

    Bill Eddy, an attorney, mediator, and therapist, and president of the High Conflict Institute in San Diego, says blaming others is increasing in societies and there is a pattern in this blaming behavior. This is driven by people with certain personalities (1 of every 7 people can make your  life miserable).

    “If you haven’t been someone’s ‘target of blame,’ you will soon be,” he said. “Though it is a growing problem, it is also a predictable one, and a problem that can be managed in most cases with more understanding-and doing the opposite of what you feel like doing.”

    In his book It’s All Your Fault: 12 Tips for Managing People Who Blame Others for Everything, Eddy’s first tip is not to take personal attacks personally. Instead, he recommends this:

    *  Recognize the signs of taking it personally. Examples are feeling you have to defend yourself, feeling emotionally hooked with fear or anger, thinking the other person is knowingly getting away with something or taking advantage of you.

    *  Remind yourself that it’s unconscious. The high conflict person is not knowingly getting away with anything. His or her actions are driven by unconscious personality patterns.

    *  There’s always a target of blame. If not you, then someone else. It’s not about you.

    *  Maintain your own mental and physical health. You’re less likely to be triggered if you’re feeling good about yourself.

    *  Get support and consultation. Trusted friends or a therapist can see what you can’t see and may suggest positive responses you might not be able to think of when you are under stress.

    *  Don’t engage in a personal battle. If you already are, disengage now.

    © American Institute for Preventive Medicine

  • Is Your Teen Depressed? How To Tell

    FAMILY LIFE

    Image of teenage boy with counselor.

    Teenagers go through a lot of hormonal and social changes that can cause high stress levels and “the blues.” But, sometimes it’s more than that. Some teens actually have depression, which is a real mental health disorder that needs treatment.

    These are some signs of depression in teens:

    *  Being angry or irritable a lot

    *  Feeling sad all the time

    *  Unexplained headaches, stomach aches or other health problems

    *  Avoiding family and friends

    *  Not finding enjoyment in things they like

    *  Being tired all the time

    *  Sleeping a lot or sleeping very little

    *  Change in eating habits or appetite

    *  Drop in grades or missing school

    *  Using alcohol or drugs

    If you notice your teen is acting different, reach out to them. Try to find out if they need some help from a counselor or a doctor. Some teens have depression without any obvious symptoms.

    Always take any threats of suicide seriously. If your teen talks about hurting themselves or suicide, get them medical help right away. Or, call the National Suicide Prevention Lifetime at 1-800-273-8255.

    Risk factors for depression in teens

    These factors may increase the risk of depression:

    *  A family history of depression or anxiety

    *  Stressful life events like a death in the family, a breakup or a move to a new place

    *  Low self-esteem or being very critical  of themselves

    *  Having a learning disability or a  chronic illness

    Try to talk with your teen often. Ask how they are feeling and how things are going at school or work. If you’re concerned, talk to them about seeing a doctor to get screened for depression.

    © American Institute for Preventive Medicine

  • Is Your Relationship In Trouble?

    SUCCESS OVER STRESS

    Image of couple not getting along.

    Is your relationship stormy? Indifferent? One-sided? According to Pennsylvania psychologist, Dr. Michael S. Broder, these are the three types of troubled relationships. They account for the high divorce rate, as well as the much higher percentage of non-married relationships that end.

    Stormy Relationship:

    This type has plenty of passion, but it may not be the positive kind. Positive passion is a relationship at its best. Too much negative passion results in a great amount of anger and discomfort. At the extreme, these relationships can become abusive and even dangerous. A relationship with a lot of passion and little or no comfort can still be highly charged romantically and sexually. In some cases the most passionate sex actually occurs after the meanest and volatile arguments. The sad part is that the cause of the anger is never dealt with or resolved. Thus, the pattern can continue indefinitely.

    Indifferent Relationship:

    With this type, most-if not all-of the passion is missing. There can be a very comfortable living arrangement, but partners may have little feeling or sexual desire for each other. Sometimes partners simply grow apart without anger, or there can be as much anger as there is in the typical stormy relationship. The main difference is that there’s just not the tendency to argue or do battle with each other. This may be a result of the partners’ personality styles, or the absence of passion-including negative passion. Instead, the relationship merely begins to die a slow and quiet death. In other words, it may be brain alive but heart dead.

    One-Sided Relationships:

    In this type, one person usually puts out much more effort and energy to maintain and nurture the relationship than does the other. One partner can be quite content, having all the passion and comfort he or she needs. Yet the other partner feels somewhat to totally unfulfilled.

    In all types of troubled relationships it is important to ask: “What is the potential for change?” If the answer is none, the next question to ask yourself is, “Is this where I still want to be?”

    Adapted from Can Your Relationship Be Saved? How to Know Whether to Stay or Go by Dr. Michael S. Broder.

    © American Institute for Preventive Medicine