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3 Key Facts About Stress

SUCCESS OVER STRESS

With demanding jobs, caring for family, and worries about everyday events, many people feel stressed on a daily basis. Here are some things to remember:

1.You can’t avoid all stress, all the time.Although we’d like to live stress-free lives, it’s normal to deal with stress from time to time. Even the most relaxed person will likely deal with stress sometimes, and our bodies are equipped to deal with small amounts of it. Rather than worry about stress, learn how to cope with it when it does arise.

2.Stress doesn’t have to be a bad thing.A small amount of stress can help you be at your best, such as before a job interview or a speech. And, stress can help you out of dangerous situations. Adrenaline kicks in to help you survive in situations where you may need to flee. Your pulse speeds up, your brain kicks into high gear, and your muscles are ready to perform. This is known as the “fight or flight” response, and it can save your life.

3.When you’re stressed all the time, your health may suffer.Though some stress is part of life, feeling stressed too often can take its toll. If you’re dealing with high levels of stress every day, or the source of stress doesn’t go away, this may become “chronic” stress. Chronic stress puts you at a higher risk of health problems, such as heart disease, diabetes, immune system problems, and more.

Learn how to manage stress

Look into these healthy ways to manage stress in your life:

* Make time for exercise. Just 30 minutes a day of walking has been shown to improve mood and help people cope with stress.

* Recognize when you’re feeling stressed, and take action. If you feel stress, take a walk, try deep breathing exercises, or call a trusted family member or friend.

* Be open with your doctor. If stress is causing sleep problems, substance abuse issues, depression, anxiety, or other issues, tell your doctor. There are treatments available that can help you feel better.

* Step out of your comfort zone. Have never taken a yoga or tai chi class? A relaxing activity like this could be just what you need to cope with stress.

Source: National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
13 Reasons Why Walking Works

BE FIT

1. Safest exercise on earth

2. Simple exercise for people who haven’t been exercising

3. Families can walk together

4. Social interaction is possible (walk and talk)

5. Sparks creativity (take along a notebook and pen or a camera)

6. Improves endurance

7. Ideal for weight loss

8. Strengthens bones

9. Tones legs

10. Perfect for exploring

11. Reduces stress

12. Very inexpensive (no special equipment required, just shoes)

13. Can be done anytime, anywhere, and for life! Your life!

From Walk the Four Seasons by walking guru Robert Sweetgall, Creative Walking, Inc.,www.creativewalking.com, who has walked across the USA 7 times.

© American Institute for Preventive Medicine

January 23, 2026
10 Ways To Get The Most Out Of Midlife

SELF-CARE CORNER

Are your best years ahead? A national survey of women between the ages of 35 and 49, sponsored in partnership with the National Association of Nurse Practitioners in Women’s Health and Teva Women’s Health shows that more than three-quarters of women in midlife say the best years are ahead, not behind. Yet midlife is notoriously known as a time of crisis. Women’s health expert, Dr. Judith Reichman, tells how women are seizing the midlife moment and making new choices related to their health.

If you have not already joined the ranks of women enjoying midlife, here are 10 ways to get the most out of these years:

1. Don’t obsess about those 8 glasses of water each day. Drink when you are thirsty and when you are exercising briskly. Too much water reduces the impact of electrolytes and strains the bladder.

2. Focus on family bonding. Often midlife crises for women are not an age phenomenon but rather due to the very significant changes that occur in the lives of our growing-up children and our maturing (we hope) partners.

3. Spend more time with your partner. Don’t wait until the nest is already empty. This is the time to rediscover why you fell in love in the first place.

4. Rev up the love life. You are free to go on dates with your partner-real dates!

5. Periodically reevaluate your choice of birth control. The second-highest rates of unplanned pregnancies occur in midlife.

6. Worry more about you. PMS gets worse with age, and work and family responsibilities continue to rise, so it is important to establish de-stressing routines, including setting aside time to exercise and visit with friends.

7. Cut down on salt, reduce your caloric intact by 100-200 calories per day and boost your calcium and vitamin D intake. By midlife, most women are at high risk for high blood pressure and heart disease. Cutting salt can save your life and set up your family for healthy habits as they get older.

8. Embrace your desire to sleep. Now is the time to develop good sleep habits to prepare you for the next stage of life as hormonal changes during menopause increase sleep troubles.

9. Do something you thought you would never have time for. Take up a new hobby or go back to an activity you love-knitting, dancing, learning, or volunteering. Do something that makes you feel good about yourself.

10. See your doctor. You have always made sure everyone else in the family gets a yearly check-up, but what about you? Schedule those yearly health screenings and don’t neglect your own health.

Judith Reichman, MD, is an attending physician in gynecology at Cedars-Sinai Medical Center and author of Slow Your Clock Down: The Complete Guide to a Healthy, Younger You.

© American Institute for Preventive Medicine

January 23, 2026
10 Ways To Extend A Healthy Life

SELF-CARE CORNER

“Whether you’re turning 30, 40, 50, 65, or 90, there’s no reason to assume you’re doomed to decline after a certain age-especially if you’re doing everything you can to stay healthy and active,” says Colin Milner, CEO of the International Council on Active Aging. Milner offers the following “E-tips” to help you extend a healthy life.

1. Expectations:

If you’ve been following a healthy lifestyle, simply keep going. If you need to make changes, anticipate succeeding, not failing-and don’t let age be a barrier. Research has shown that thinking positively about getting older can extend your life by as much as 7.5 years.

2. Enthusiasm:

Few people are thrilled with every aspect of their lives, but many have at least one area-family, friends, work, a hobby-they feel good about. Identify an activity or connection that sparks your enthusiasm and make it your lifeline. Try to extend that enthusiasm to other areas of your life.

3. Energy:

Having the energy and motivation you need to age well are hallmarks of healthy living. If you’re tired all the time, don’t let it drag you down. Get a checkup to try to determine the cause-and the solution.

4. Eating:

Eating a balanced diet and attaining/maintaining a normal weight are keys to physical and mental health. If you need to lose weight or make changes in your diet, keep your expectations high-you can do it.

5. Exercise:

Staying physically active fuels the body and mind. If you’re already exercising regularly, keep it up. If you’re getting started, know your skill level, set goals, progress at your own pace, and be consistent.

6. Engagement:

Volunteers have higher levels of well-being and life satisfaction than those who don’t volunteer. Get involved.

7. Emotions:

Everyone feels down at times, but full-blown depression is a major cause of disability. If you’re feeling out of sorts for two weeks or more, talk with your doctor or take an online screening test atwww.mentalhealthscreening.org. Often, simply exercising and eating right can change your mood.

8. Education:

Life-long learning is important to living an independent and fulfilling life. Start now to learn a new area of knowledge or physical activity. It’s good for the brain.

9. Effort:

Changing expectations and embarking on new behaviors takes energy and effort, but the results are well worth it.

10. Enjoyment:

A healthy life generally is a joyous one.

© American Institute for Preventive Medicine

January 23, 2026
10 Ways To Avoid Holiday Weight Gain

HEALTHY EATING

It can be especially hard to avoid extra pounds when there’s holiday food everywhere you turn. Stick to the basics of healthy eating so you can make it to the new year without regrets.

1.Drink more water:Drinking water before you eat may help you feel fuller and eat less.

2.Skip the soda, hot cocoa and high-sugar coffee drinks:Replacing sugary drinks with water can help you lose weight.

3.Get exercise:Even just a few minutes a day has health benefits and can help you burn calories.

4.Eat fruits and vegetables:These foods are generally packed with nutrition and low in calories.

5.Get enough sleep:Lack of sleep can cause more cravings for unhealthy foods.

6.Listen to your body:Stop eating when you start to feel full, not when you’re stuffed.

7.Start with small portions:Start with smaller amounts of food on your plate, and wait to see if you need more later.

8.Keep a food diary:This helps you get a clear picture of what you’ve eaten.

9.Don’t eat and watch TV:This can lead to mindless eating and consuming too many calories.

10.Build muscle:Muscles help your body burn more calories, even when resting.

© American Institute for Preventive Medicine

January 23, 2026
10 Tips To Lower Your Risk For Colorectal Cancer

SELF-CARE CORNER

UCLA experts encourage you to protect your colon health:

1. Get regular colorectal cancer screenings starting at age 50 if you are at normal risk.

2. Talk to your doctor about screenings before age 50 if you are at higher risk. This could be due to a personal or family history of colorectal cancer, other cancers or inflammatory bowel disease.

3. Eat between 25 and 30 grams of dietary fiber each day. Fiber is in fruits, vegetables, whole-grain breads and cereals, nuts, and beans.

4. Eat a low-fat diet. Colorectal cancer has been associated with diets high in saturated fat.

5. Eat foods with the B-vitamin folate. Good sources are leafy green vegetables.

6. Drink alcohol in moderation and quit smoking. Alcohol and tobacco in combination are linked to colorectal cancer and cancers of the stomach and intestines.

7. Exercise for at least 20 minutes 3 to 4 days a week.

8. Report to your doctor any persistent symptoms such as:

* Blood in the stool

* A change in bowel habits

* Weight loss

* Narrower-than-usual stools

* Abdominal pains or other gastrointestinal complaints

9. Maintain a healthy weight.

10. Get more information atwww.cancer.org(the American Cancer Society website).

© American Institute for Preventive Medicine

January 23, 2026
10-Minute Workouts:Do They Work?

BE FIT

When it comes to exercise, any amount is better than none. The National Institutes of Health recommends at least 30 minutes a day most days of the week. But, this amount is hard for many people to fit into their day. What if you could get healthier with less exercise? Some research suggests that even a few minutes of exercise each day is helpful.

A study published in the Journal of the American Medical Association says just 72 minutes of exercise a week improves fitness and health. This is just over 10 minutes a day. They found that people who did this amount were healthier after six months than those who didn’t exercise at all.

Obviously, the more exercise you can do, the better. But, if you’re short on time, you can still get healthier with the time you have. Try to set aside 10 minutes a day for fitness. You may find that it boosts your energy levels, helps you sleep better, and makes you feel healthier.

Get started today with your 10-minute workout:

* Ask your doctor. Before you start any exercise program, talk to your doctor. There may be certain exercises that aren’t right for you.

* Make it count. If you’re only going to exercise for 10 minutes, try to make it a harder workout, but still within your fitness level. Don’t overdo it but be sure to increase your heart rate.

* Do it often. Do your 10-minute workout as frequently as you can to help boost your fitness level.

* Alternate muscle groups. Work leg muscles one day and arm muscles the next day. This gives your muscle groups time to rest between workouts.

Don’t get discouraged if you’re not exercising 30 minutes a day. Just make exercise a part of your life in a way that fits your schedule!

© American Institute for Preventive Medicine

January 23, 2026
10 Habits For Healthy Weight

SELF-CARE CORNER

1. Drink more water. Staying hydrated can give you more energy to be active.

2. Don’t drink soda. Sugary drinks add extra calories and no nutrition. Try to cut back or skip them all together.

3. Get exercise. Don’t worry about getting exercise every single day. If you miss a day or two, start again. Don’t give up.

4. Eat more fruits and vegetables. Replace high-calorie foods like French fries, potato chips or processed foods with fresh or frozen fruits and veggies.

5. Focus on sleep. Being rested helps control hunger and may help you prevent weight gain.

6. Eat only when hungry. Treats are tempting but save them for special occasions.

7. Control food portions. Start with small amounts of food on your plate and eat slowly. Then, go back for more food only if you’re still hungry.

8. Keep a food diary. Write down everything you eat. This may help you understand where you could make better food choices. You can also use an app on your phone or computer to do this.

9. Don’t eat in front of the TV. Instead, eat without distractions at a table. This can help you avoid mindless overeating.

10. Try strength training. Exercises like leg lifts and push-ups build muscle. This helps you burn more calories, even while resting.

Look for more healthy, proven ways to lose weight atwww.familydoctor.org. This website has advice on healthy food choices, exercise basics, and more.

© American Institute for Preventive Medicine

January 23, 2026
10 Foods That Reduce Stress

SUCCESS OVER STRESS

When life gets stressful, it’s natural to reach for “comfort foods” high in fat and calories. Macaroni and cheese, fried foods, and sugary desserts are often appealing when we feel anxious or overwhelmed.

Unfortunately, these foods are probably doing more harm than good. They can make you feel sluggish and cause a crash in blood sugar levels, which can make you feel exhausted and shaky. They also don’t provide you with nutrition you need to be at your best.

Instead of eating comfort foods, eat foods that can replenish vital nutrients in the body. This can help you feel more focused, calm and ready to tackle what life brings you.

*Green tea (Antioxidants):Green tea’s compounds can prevent cell damage, and a chemical called theanine helps you relax.

*Bananas (Potassium & minerals):B vitamins, magnesium, and other nutrients help reduce heart disease and can provide a calming effect.

*Spinach & broccoli (Magnesium & minerals):Green leafy vegetables and cruciferous vegetables are rich in folate and magnesium, which help the brain release calming signals.

*Salmon (Choline & healthy fats):Choline is a special nutrient that helps with brain function. Its healthy omega-3 fats also keep you focused.

*Blueberries (Antioxidants):The vitamins in blueberries help your body fight off stress and boost your immune system.

*Almonds & nuts (Magnesium & healthy fats):The magnesium and healthy fats in nuts help the brain function better, and the zinc found in most nuts can calm your nerves.

*Chocolate (Magnesium):Dark chocolate in small amounts can help lower blood pressure and give you a feeling of happiness and calm.

*Oranges (Antioxidants and vitamin C):Vitamin C has been shown to reduce stress hormones and may lower blood pressure. Citrus fruits also contain healthy antioxidants.

*Milk & yogurt (Probiotics, vitamin D):The probiotics in yogurt can calm a stressed tummy, and the vitamin D in fortified dairy helps fight anxiety and depression.

*Avocados (Healthy fats and vitamins):The fat in avocado is heart-healthy and can help steady blood sugar levels. Vitamins B, C and E help the body cope with stress and anxiety.

© American Institute for Preventive Medicine

January 23, 2026
10 Dental Problems And What To Do About Them

SELF-CARE CORNER

1.Bad breath:For fresh breath, brush twice a day, floss daily, drink plenty of water, see your dentist regularly, and don’t smoke. If bad breath persists, talk to your dentist or doctor.

2.Tooth decay:When cavities are left untreated, they can get worse and lead to infections and loss of teeth. Get cavities filled quickly to prevent more extensive dental work and serious health problems.

3.Gum disease:Without treatment, gum disease gets worse and can lead to tooth loss. Symptoms include bleeding, swollen, tender, and red gums, but it often has no signs in the early stages.

4.Stained teeth:Some medications, foods, and drinks can yellow or discolor teeth. Many dentists offer whitening treatments that can help.

5.Mouth sores:A salt water rinse can help with canker sores or irritation from braces or other dental appliances. But, if sores last a week or more, your dentist should take a look.

6.Tooth sensitivity:Special toothpaste or dental procedures, such as crowns, can help relieve sensitivity to hot or cold. Look for the ADA (American Dental Association) seal of acceptance on products before buying.

7.Enamel erosion:Acidic foods and drinks can wear away at the tooth’s protective enamel over time. This can lead to tooth sensitivity and discoloration. Drinking water and milk instead of soda can help avoid this problem.

8.Wisdom teeth:Third molars, or wisdom teeth, often need to be removed during the teen or young adult years. If the jaw doesn’t have enough space for them, they can crowd or damage the other teeth.

9.Oral cancer:Cancer of the mouth, lips or gums affects about 50,000 Americans every year. Symptoms may include sores, patches, lumps, or pain in the mouth. If you notice any of these signs, contact your dentist or doctor.

10.Teeth grinding:Teeth grinding can lead to cracks and damage to the teeth enamel. A special guard made by your dentist can help protect your teeth. Beware of mouth guards sold over the counter as they can fit improperly and become a choking hazard when you sleep.

Even if you don’t have any tooth pain or other symptoms, it’s important to see your dentist every six months. Regular checkups with your dentist can prevent or treat these problems so you can keep a healthy, bright smile for life.

Sources: American Dental Association, Oral Health Foundation

© American Institute for Preventive Medicine

January 23, 2026