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  • Even When Drinking Stops, Alcohol’s Effects Do Not

    MEDICAL NEWS

    Image of an alcoholic drink with a car key.

    During a night of drinking, it’s easy to misjudge alcohol’s lasting effects. Many revelers believe that they can drive safely once they have stopped drinking for the night and have had a strong cup of coffee.

    The truth is that alcohol continues to affect the brain and body long after the last drink has been downed, according to the National Institute on Alcohol Abuse and Alcoholism. Even after someone stops drinking, alcohol in the stomach and intestine continues to enter the bloodstream and circulate through the body. As a result, judgment and coordination can be impaired for hours after drinking.

    Driving home late at night is especially hazardous because natural drowsiness is magnified by the depressant action of alcohol. Driving abilities may even be impaired the next day, when any alcohol remaining in the system, or the general headache and disorientation associated with hangovers, contributes to general feelings of sluggishness, even though the person no longer feels “drunk.”

    Caffeine in a cup of coffee does not “sober anyone up” but may help with the late-night drowsiness. It doesn’t counteract the effect of alcohol on decision-making or coordination. The body needs time to metabolize (break down) alcohol and even more time to return to normal. There are no quick cures – only time will help.

    © American Institute for Preventive Medicine

  • Endometriosis: A Mysterious Condition

    MEDICAL NEWS

    Image of women holding her stomach in pain.

    Millions of women are affected by endometriosis. Yet, it remains a mysterious, often painful disease that is difficult to treat. Get to know the symptoms of this condition and what you can do about it.

    Signs of endometriosis include:

    *  Stomach or pelvic pain during menstruation

    *  Nausea or diarrhea during menstruation

    *  Severe menstrual cramps

    *  Infertility without a known cause

    If you think you may have endometriosis, see your gynecologist.

    Treatment options may include:

    *  Birth control pills

    *  Hormonal treatments that stop menstruation temporarily

    *  Surgery (this is often a minimally invasive procedure called a laparoscopy)

    Some women have also found relief with alternative therapies such as acupuncture. Be sure to talk with your doctor about any supplements or medications you are taking. If you plan to become pregnant, talk with your doctor about this as well. Endometriosis can be treated and many women are able to become pregnant with this disease.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Ebola Facts

    MEDICAL NEWS

    Illustration of ebola symptoms.

    Although the risk of Ebola spreading in the U.S. is low, the CDC offers this information about a scary disease. A person infected with Ebola-a disease outbreak in countries in West Africa and isolated cases in the U.S.-can’t spread the disease until symptoms appear.

    The time from exposure to when signs or symptoms of the disease appear (called the incubation period) is 2 to 21 days, but the average time is 8 to 10 days. Signs of Ebola include fever (higher than 101.5ºF) and severe headache, muscle pain, vomiting, diarrhea, stomach pain, or unexplained bleeding or bruising.

    Ebola is spread through direct contact with blood and body fluids.

    Ebola is spread through direct contact (through broken skin or through your eyes, nose, or mouth) with:

    *  Blood and body fluids (like urine, feces, saliva, vomit, sweat, and semen) of a person who is sick with Ebola.

    *  Objects (such as needles) that have been contaminated with the blood or body fluids of a person sick with Ebola.

    There is no FDA-approved vaccine available for Ebola. Experimental vaccines and treatments are under development. You can protect yourself against Ebola.

    *  DO wash your hands often with soap and water or use an alcohol-based hand sanitizer.

    *  Do NOT touch the blood or body fluids of people who are sick.

    *  Do NOT handle items that may have come in contact with a sick person’s blood or body fluids, such as clothing, bedding, needles, or medical equipment.

    *  Do NOT touch the body of someone who has died of Ebola.

    Ebola is NOT spread through the air, water, or food.

    If you have traveled to an area with an Ebola outbreak or had close contact with a person sick with Ebola, you may be at risk.

    © American Institute for Preventive Medicine

  • Eating Healthy At Summer Gatherings

    HEALTHY EATING

    Image of a group of friends eating at a pinic table.

    Eating and socializing go hand in hand. Throughout human history, people have gathered together to eat. Some research has shown that when people are in a group, they tend to eat larger meals and more calories. As a result, it can be hard to stick with your healthy eating plans when you’re at a social event such as a summer barbecue or special occasion.

    To help you stay on track, try these tips from the Academy of Nutrition and Dietetics:

    *Drink plenty of water.Your body needs water for nearly all of its functions. And if you’re dehydrated, the hunger and thirst cues can get confused. Drink water at gatherings, especially before your meals. You may end up feeling fuller and eating less.

    *Bring your own food.If you know you’ll have a hard time passing up the high-calorie treats, bring your own healthy dish to pass. Summer is the optimal time to share delicious, fresh fruits and vegetables that are in season.

    *Don’t deprive yourself.You can still have a small portion of your favorite summer treat. Just fill up on the healthier options first. This will satisfy most of your hunger and can help you control your portion sizes. Choose low-calorie, high-fiber foods like fruits, vegetables and beans before you go for the fried foods or desserts.

    © American Institute for Preventive Medicine

  • Eat Right For Your Lifestyle

    HEALTHY EATING

    Image of two women eating lunch.

    What’s your lifestyle? Busy parent, jet-setting exec, student, athlete, or vegetarian? Or some combination of these? Jim White, spokesperson for the Academy of Nutrition and Dietetics, says one size doesn’t fit all nutritional needs. You have flexibility in making healthy eating choices. He offers some suggestions:

    *Career-minded.Busy work days. Business travel. Eating on the fly. Suggestions: Keep single-serve packages of crackers, fruit, peanut butter, low-sodium soup, and canned tuna in your desk. Tuck portable, nonperishable foods in your purse, briefcase, or backpack for a meal on the run. Try granola bars, peanut butter and crackers, fresh fruit, trail mix, and single-serve packs of whole-grain cereal or crackers.

    *Athletes.Even for the casual workout. Your body needs fuel to function, so eat a light breakfast or snack before you exercise. Try low-fat yogurt, graham crackers with peanut butter, a banana, or cereal with low-fat milk. Before, during, and after exercise, replace fluids with plenty of water or a sports drink.

    *Students.Ah, the fast-paced lifestyle on a low budget. Stock smart grab-and-go snacks that combine protein and carbs to fuel you, such as apples with peanut butter, carrots and hummus, hard cooked eggs and fruit, banana and yogurt, almonds with low-fat cheese or whole-grain cereal. In the cafeteria, choose the salad bar but go easy on cheese, bacon, high-calorie add-ons, and  salad dressings.

    *Families.Quick and nutritious can be done. Keep things simple. Build a collection of favorite recipes and choose ingredients that you can use in more than one meal. For example, cook extra grilled chicken for chicken salad or fajitas the next day.

    *Vegetarians.You can include nutrient-rich beans in vegetarian chili, a hummus-filled pita sandwich, or veggie burger. Make popular items vegetarian, such as veggie pizza and pasta primavera.

    © American Institute for Preventive Medicine

  • Eat Out, Eat Healthy: Here’s How

    HEALTHY EATING

    Image of sign that says 'Eating Out'

    Many people find that eating at restaurants can be hard on the diet. Restaurants usually offer an array of high-fat, high-sugar, and deep fried foods that can be tough to resist. But, eating out doesn’t have to be off limits.

    Before choosing what to eat, you need to decide where to eat. One of the best ways to stay on the healthy track is to do some research first. Many restaurants offer calorie counts and other nutrition information on their website. Check out which foods fall within your diet with regards to calories and fat. This can help you steer clear of foods that may seem healthy, such as certain salads, but are actually loaded with calories.

    And, making changes to dishes is a good way to get exactly what you want. Think about whether the restaurant:

    *  Will allow you to make substitutions without hassle or extra cost

    *  Uses healthier cooking methods, such as broiling, grilling, and baking instead of frying

    Once you’ve chosen your place, it’s time to pick your plate. Follow these guidelines for a healthy and enjoyable meal:

    *Don’t be afraid to ask questions.Ask the server about how a dish is prepared and what comes with it. Does it come with butter or oil? Can these items be placed on the side or taken off completely?

    *Eat slowly and watch portion sizes.Many restaurant portions are big enough for two meals. Consider splitting your meal with another person if this is allowed. Or, ask the waiter to box half of your meal right away.

    *If possible, ask for no salt to be added to your food.And, just say “no” to the salt shaker on the table.

    *Skip the pre-meal bread that often spoils your diet and appetite.Ask for no bread to be brought to the table.

    *Choose foods that taste good without being fried, such as grilled chicken, seafood, and fresh vegetables.

    *Watch out for drinks.Many beverages, such as lemonade, juices, and alcoholic drinks, are high in calories. Stick to water and drink plenty of it before and during the meal. This may help stave off hunger.

    *Be creative with dessert.Don’t look at the tempting dessert menu. Instead, ask for a bowl of fresh fruit if you’re craving something sweet. Or, keep sugar-free mints or gum with you to pop in your mouth after dinner.

    Source: American Diabetes Association

    © American Institute for Preventive Medicine

  • Eat Less Without Being Hungry

    HEALTHY EATING

    Image of fruits, vegetables, soup and a sandwich with the words "Healthy Eating".

    If you’re trying to lose weight, you may already know that you need to cut calories. If you consume more calories than your body needs, it stores those extra calories as fat. To lose weight, you actually have to eat fewer calories than your body needs.

    But cutting calories isn’t always easy. Many people don’t stick with diets because of one main reason: hunger. The body’s hunger signals are nearly impossible to ignore. Your stomach growls, you feel tired, and you can’t concentrate. Over time, your hunger becomes harder to fight, and you may give up on your diet or overeat.

    It doesn’t have to be this way. You can eat enough food to stay satisfied while still cutting calories. Experts say it’s the amount and types of food you eat, not the number of calories that fills you up. The key is to choose “low-energy-dense foods,” or foods low in calories that can still satisfy your hunger, according to the CDC. In general, these types of foods have lots of water content, high fiber, and/or very little fat.

    Some of the best low-energy-dense foods include:

    *  Fresh fruits and vegetables

    *  Beans and legumes

    *  Low-fat or fat-free dairy foods

    *  Broth-based soups (not cream-based ones)

    *  Whole grains (look for whole grains and fiber on the food label)

    Think about a side-by-side comparison of low- versus high-energy-dense foods. One cup of french fries has 168 calories. But, one cup of salad with a tablespoon of low-calorie dressing has only 30 calories. You’ve just eaten the same amount of food, and slashed your calorie intake by more than 80 percent.

    It’s also a good idea to keep track of what you eat each day, so you have a clear picture of how many calories you’re consuming. The ChooseMyPlate website atwww.choosemyplate.govhas resources to help you focus on eating the right foods and making gradual, realistic changes to your diet for better health. No crash diets or hunger pangs are needed!

    © American Institute for Preventive Medicine

  • Eat Healthy & Save On Groceries

    FINANCIAL HEALTH

    Illustration of grocery cart with fruit and vegetables.

    Many people assume that healthy food, such as fresh fruit, costs more than processed and less nutritious foods like crackers and cookies. Although the best foods aren’t always the cheapest, healthy foods are worth the money spent. A healthy diet can help you feel better physically and mentally, which could mean fewer doctor visits and a better quality of life. If you’d like to eat healthier but are afraid it will hurt your budget, try these tips to get the most bang for your buck at the supermarket.

    *Plan your meals.Once or twice a week, sit down and write out the recipes you’d like to cook for the next few days. Write down the ingredients and shop for only those items. You’ll be less likely to resort to takeout because you have “nothing to eat” and you can avoid unneeded purchases.

    *Buy what’s in season.There’s a reason strawberries cost more in the winter months. They become harder to grow, and they must be shipped to your store from greater distances. Instead of trying to eat “summer” foods year-round, find out what’s freshest during each season. Citrus fruits and pears, for instance, are often best during the colder months.

    *Start a garden.You don’t need a huge yard to take advantage of growing your own food. Even a few small pots on a back deck or porch can allow you to grow some of your favorite fruits or vegetables. They’ll be fresh and delicious when you harvest them, and you won’t have to buy them.

    *Stock up.Canned goods, packaged cereals and other nonperishable items can be bought in larger quantities when on sale and stored. If you’re not a fan of clipping coupons, try buying them in bulk when possible.

    *Don’t overlook store brands.Buying canned and frozen items of the generic or store brand could save you a few dollars each time you visit the grocery store. Also, consider store brand bread, pasta, juice and other items. You probably won’t taste the difference.

    *Don’t shop while hungry.Some studies suggest that shopping while hungry could lead you to purchase more food than you need. Uneaten food, even the healthy kind, is money wasted.

    © American Institute for Preventive Medicine

  • Easy Ways To Cut Back On Sugar

    HEALTHY EATING

    Image of sugar spilled out on a table with the words "Sugar Free" spelled out.

    Lowering your sugar intake doesn’t have to be a struggle. Here are some tips:

    *  Keep your favorite fresh fruits ready-to-eat in the fridge or at work. Reach for these when you have a sugar craving.

    *  Get candy and sweet treats out of the house. Avoid vending machines at work. Out of sight, out of mind.

    *  Be selective about treats. Allow yourself a slice of grandma’s pumpkin pie if you really want it. Just make it a small piece and an occasional treat, not an  everyday habit.

    *  Drink water with lemon instead of soda, sports drinks, or juice. Or, make your own fruit water by putting your favorite fresh or frozen fruits in a large bottle, and fill the rest with ice water.

    *  Make a gradual change. Don’t try to cut out all sugar at once. Instead, try cutting a little here, and a little there, to get used to less of it.

    *  Decrease the sugar in recipes. When cooking or baking, try using about half the sugar you normally would. You may not notice a difference in taste.

    © American Institute for Preventive Medicine