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  • Are Fitness Trackers Worth The Hype?

    BE FIT

    Image of women with a fitness tracker.

    Fitness bands, also called wearable health trackers, have become a popular trend in the last few years. Millions of these devices have been sold, but can they help you get healthy?

    What they do

    Most fitness trackers have features that act like a pedometer, counting your steps and other physical activity. Their features vary widely, however. Some trackers simply tell you how many steps you take in a day. Others are designed to be worn during exercise, such as running, and may track your distance and show your route. Other trackers are waterproof and designed to be worn when swimming.

    Many trackers also record quality and length of sleep. Because they have a movement sensor, they can determine how many times you woke and when you were in deep sleep.

    Most of them are designed to be used with an app on your smartphone, where you can see how you’re doing and make improvements where needed.

    Improving health with a tracker

    It can be helpful to know how many steps you take and how well you’ve slept. But keep in mind that these devices aren’t perfect. For instance, if you walk while pushing a stroller, a tracker worn on your wrist may not count your steps because your arms aren’t swinging.

    Sleep tracking can also be helpful, but won’t be a magic fix. Some trackers assume you’re in a deep sleep because you don’t move around. But, some people just naturally move less during the night, even if their sleep quality isn’t great. This may lead to incorrect information that makes you think you’re sleeping better than you actually are.

    Your body may be the best gauge when it comes to your health. When you don’t sleep well, you’ll feel sluggish. And you can easily keep track of any exercise you do with a fitness diary or a simple notebook. As for step counting, these devices are helpful, but an old-fashioned pedometer can work just as well.

    Alternatives to fitness trackers

    If you don’t have – or want – one of these devices, there are still ways you can get healthy with technology. Many apps that work with a smartphone can help you track movements and sleep, and others help you manually record things like mood, stress levels, and menstrual cycles. These require you to carry your smartphone with you, but don’t use any wearable devices.

    © American Institute for Preventive Medicine

  • Apple Coffee Cake

    HEALTHY EATING

    Image of an apple coffee cake.

    Ingredients

    5 cups apple (tart, cored, peeled, and chopped)

    1 cup sugar

    1 cup raisins (dark)

    1/2 cup pecans (chopped)

    1/4 cup vegetable oil

    2 teaspoons vanilla

    1 egg (beaten)

    2-1/2 cups all-purpose flour (sifted)

    1-1/2 teaspoon of baking soda

    2 teaspoons cinnamon (ground)

    Directions

    Preheat oven to 350ºF. Lightly oil a 13-by-9 inch pan. In a large mixing bowl, combine apples with sugar, raisins, and pecans. Mix well, let stand 30 minutes. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon. Stir into apple mixture about a third at a time. Just enough to moisten dry ingredients. Turn batter into pan. Bake 35-40 minutes. Cool cake slightly before serving.

    Makes 20 servings. Per serving: 180 calories, 5 g total fat, 100 mg sodium, 33 g carbs, 1 g fiber, 3 g protein

    Used with permission from the US Department of Health and Human Services, A Healthier You, based on the Dietary Guidelines for Americans.

    © American Institute for Preventive Medicine

  • Apple Cider Vinegar: A Miracle Cure?

    HEALTHY EATING

    Image of apple cider vinegar.

    The belief that apple cider vinegar is a “cure-all” has been circulating in recent years on numerous websites and promoted by natural health groups. But, can it really cure diseases and keep you healthy?

    Some say apple cider vinegar helps you lose weight, control blood sugar and improve digestion. Unfortunately, these health claims have not been proven by any valid research study. And, using it in place of medications or healthy lifestyle changes can be downright dangerous.

    In addition, people with heartburn or gastroesophageal reflux disease (GERD) may find that vinegar actually makes their reflux worse. Drinking too much of it can also damage tooth enamel.

    The bottom line: Most healthy people can enjoy apple cider vinegar in food without any problems. But, don’t use it, or any natural remedy, to cure diseases. Always ask your doctor before you try any natural remedy or supplement to be sure it’s safe for you.

    © American Institute for Preventive Medicine

  • Anytime Pizza

    HEALTHY EATING

    Image of pizza.

    Ingredients

    1/2 loaf Italian or French bread (split lengthwise, or 2 split English muffins)

    1/2 cup pizza sauce

    1/2 cup mozzarella or cheddar cheese (low-fat, shredded)

    3 tablespoons green pepper (chopped)

    3 tablespoons mushrooms (fresh or canned, sliced)

    Vegetable toppings (other, optional)

    Italian seasoning (optional)

    Directions

    Toast the bread or English muffin until slightly brown. Top bread or muffin with pizza sauce, vegetables, and low-fat cheese. Sprinkle with Italian seasonings as desired. Return bread to toaster oven (or regular oven preheated to 350 degrees). Heat until cheese melts.

    Makes 2 servings: Per serving: 180 calories, 7 g total fat, 12 g protein, 21 g carbohydrates, 3 g fiber, 540 mg sodium.

    From the USDA What’s Cooking? Mixing Bowl, www.usda.gov/whatscooking

    © American Institute for Preventive Medicine

  • Anxious Kids, Anxious Parents

    FAMILY LIFE

    Image of young child.

    How do you manage a child who gets stomachaches every school morning? Or one who refuses to go to after-school activities? Or who is trapped in the bathroom with frequent hand washing?

    One in every 5 kids suffers from a diagnosable anxiety disorder. Experts Reid Wilson, professor of psychiatry at the University of North Carolina School of Medicine, and Lynn Lyons, a social worker and psychotherapist, say anxiety disorders are the number one reason why parents bring a child to a mental health professional.

    “When kids grow and step into new experiences, they should have questions and uncertainties. Worry becomes a problem when a child is consistently avoiding activities or experiences that are a normal part of development,” according to these experts.

    How do you know if your child may have anxiety? Wilson and Lyons, authors of Anxious Kids, Anxious Parents: 7 Ways to Stop the Worry Cycle and Raise Courageous & Independent Children, say to look for the following behaviors and see a mental health professional with your concerns (worry, they say, may run in families):

    *  They cling to you.

    *  They refuse to try new activities.

    *  They continually ask you for reassurance of their “what if” questions.

    *  They feel sick and complain of aches, pains, and nausea.

    *  They avoid school or cry or throw tantrums if you force them to go.

    *  They act shy and don’t talk in class or around others.

    *  They worry about future or past events (“I will look stupid reading this book report” or “Did I make my best friend mad?” or “Something bad is going to happen to my family”).

    Children can learn to manage their uncertainty, but sometimes it takes a professional to help.

    © American Institute for Preventive Medicine

  • Antibiotic Misuse -You Could Be Doing It

    SELF-CARE CORNER

    Image a various pills.

    Antibiotics that are overused or misused can lead to “superbugs.” These are bacteria that can’t be killed by antibiotics. Some of these bacteria can be deadly if they get in your body. The Center for Disease Control and Prevention says this is one of the top health threats in our world today.

    What can you do to prevent antibiotic misuse?

    *  Antibiotics do not treat viruses. Do not ask your doctor for an antibiotic for a viral illness.

    *  Do not take antibiotics unless your doctor prescribes them – and don’t save old antibiotics.

    *  Take your antibiotics exactly as your doctor tells you.

    *  Finish your entire course of antibiotics – even if you feel better.

    *  Do not take someone else’s antibiotics.

    *  Don’t share your antibiotics with others.

    Antibiotics DO NOT cure viruses such as:

    *  Colds

    *  The flu

    *  Most sore throats

    *  Many sinus infections

    *  Many eat infections

    *  Ear infections

    Taking an antibiotic for a virus:

    *  DOES NOT PREVENT spreading the virus to others

    *  DOES NOT HELP you feel better

    Illnesses that should be treated with antibiotics include:

    *  Whooping cough (pertussis)

    *  Strep throat

    *  Urinary tract infections

    If we only use antibiotics when needed, we can help stop more superbugs from spreading.

    © American Institute for Preventive Medicine

  • Another Reason To Stop Smoking

    SELF-CARE CORNER

    Image of cigarettes butts.

    Each year Americans buy nearly 300 billion cigarettes. A vast number of those cigarette butts, including the filters, will be flicked into the environment, landing along waterways, parks, beaches, and public roads. This makes cigarettes the number one littered item in the nation, according to Legacy, the nonprofit created in the wake of tobacco lawsuits. Cigarette butts are made mostly of plastic, which can take years to decompose, and they only break up into small particles of plastic. Join a cleanup event and help build awareness around your community and workplace.

    © American Institute for Preventive Medicine

  • Am I Hungry?

    HEALTHY EATING

    Image of empty dish plate.

    Learn to tell if you’re really hungry or just think you’re hungry. Before you grab something to eat, figure out if you are truly hungry or just bored. Maybe you are thirsty rather than hungry.

    Try this, says Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. Slow down and sit down. With your mouth closed, let your tongue rest relaxed, sinking low to the floor of your mouth. Close your eyes. Take a deep breath. Hold it for a count of 3. Exhale slowly through pursed lips. Relax. Repeat this 3 times.

    Before you open your eyes, ask your tummy if it’s hungry. If the answer is no, then move on. If the answer is yes, eat something healthy with protein, complex carbs, and a small amount of healthy fat. An example would be a glass of skim milk and a slice of whole grain toast with a dab of chunky peanut butter, or an apple with a dab of almond butter.

    The point is not to run on empty. The body needs a consistent flow of energy to keep all its systems running well.

    © American Institute for Preventive Medicine

  • Allergy Or Asthma? Know The Difference

    SELF-CARE CORNER

    Image of 2 teddy bears next to an asthma inhaler.

    Allergies are caused by an over-reaction of the immune system to certain substances (called allergens) in the air (pollen, dust mites, for example), eaten (such as peanuts or shrimp), injected (like a bee sting or certain medicines), or touched (poison ivy or latex are good examples), according to the Asthma and Allergy Foundation of America.

    Symptoms of an allergy may be some or all of these:

    *  Sneezing

    *  Runny nose (clear discharge)

    *  Itchy nose or throat

    *  Coughing

    *  Skin rashes or hives

    Asthma occurs when airways become temporarily blocked or narrowed because of exposure to allergens, irritants, strenuous exercise, anxiety, or other triggers. If an asthma attack is severe, a person may need emergency treatment.

    Asthma symptoms can include some or all of these:

    *  Sudden shortness of breath

    *  Difficulty breathing

    *  Tight chest

    *  Wheezing or coughing

    © American Institute for Preventive Medicine

  • Alcohol – Know Your Limits

    MEDICAL NEWS

    Image of three different cocktails.

    Drinking too much, even just one time, can harm your health. Take a look at what too much alcohol can do to the body.

    Brain:Alcohol interferes with the brain’s communication signals. This causes problems with thinking clearly and making decisions. It can also affect mood and behavior. These effects can be long-term.

    Heart:Alcohol can cause an irregular heartbeat and can interfere with the heart’s ability to pump blood. Too much alcohol may increase the risk of stroke and high blood pressure.

    Liver:Drinking too much can permanently damage the liver. In some cases, heavy drinking can lead to liver failure, liver cancer, and death.

    A moderate amount of alcohol may be safe for most people who don’t have health problems. For people who drink alcohol, a moderate amount is:

    *  Women: No more than 1 drink per day

    *  Men: No more than 2 drinks per day

    Drunk driving

    Driving after you’ve had too much alcohol can be deadly for you and others. Just two alcoholic drinks can affect your ability to drive. One person in the U.S. dies every 53 minutes due to an alcohol-related car crash. Help prevent these tragedies by:

    *  Choosing a designated driver

    *  Calling a cab when you’ve had too much alcohol

    *  Not letting friends drink and drive

    *  Offering non-alcoholic drinks at parties and reminding guests not to drink and drive

    Behavior Problems

    Drinking too much can lead to violence, risky behavior, and even suicide or homicide.

    Sources: National Institutes of Health, American Liver Foundation, Centers for Disease Control and Prevention

    © American Institute for Preventive Medicine