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Breathe Healthy

Respiratory conditions

Take a slow, deep breath while counting to 5. Now blow it out slowly to the count of 5. Isn’t it amazing how the simple act of taking a breath can make you feel calm? You have your lungs to thank. Together, they provide oxygen for every cell in your body and influence every part of your health. When your lungs are healthy, the rest of you can be too. But unhealthy lungs make everyday activities a struggle.

To breathe easier, protect your lungs from irritants like cigarette smoke and pollutants, exercise for optimal lung health, and practice deep breathing to exercise your lungs.

© American Institute for Preventive Medicine

January 23, 2026
Breathe Comfortably

Respiratory conditions

In colder climates, cold, dry air can irritate the airways and lungs. When you are outside in cold weather, wear a scarf and try to breathe through your nose. Don’t let indoor air drop below 64 degrees. Regularly use a nasal saline spray or gel. If you have pre-existing lung conditions, such as asthma, avoid using any wood-burning fireplaces in the winter. The smoke from the fire may also irritate your nasal passages. And, stay on top of your medication regimens.

Be More Earth-Friendly

When it gets cold outside, bring your plants inside! Find a sunny spot in a well-lit area of your house. Only water indoor plants when the soil feels dry and avoid placing them near air vents.

© American Institute for Preventive Medicine

January 23, 2026
Breast Care For Nursing Mothers

Pregnancy & Prenatal Care

Breast-feeding your baby is one of the most fulfilling experiences in life. But if nursing leaves your breasts tender and sore, satisfaction gives way to discomfort. Proper breast care can minimize this problem, though.

* Wear good support bras throughout your pregnancy.

* Wear a nursing bra day and night as long as your baby is breast-feeding.

* Avoid wearing bras that have a plastic liner.

* Change your bra or breast pads when they become damp or wet.

* Alternate breasts when nursing.

* Avoid nursing your baby more than 20 minutes at a time on each breast.

* Don’t pull the baby away from your breast. Instead, break the suction by gently inserting your finger between the baby’s mouth and your breast.

* Expect some temporary swelling for the first few days you breast-feed. Warm showers and ice packs can relieve discomfort.

* Wash your breasts daily, using warm water and a soft cloth. Don’t use soap; it can dry your skin and irritate your breasts.

If your breasts are red, inflamed. and painful despite precautions, consult your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Breast Cancer

Cancer

The pink ribbon is the symbol of breast cancer awareness.

If you are due for a mammogram, and have not yet scheduled one this year, do it today.

Schedule a mammogram. This X-ray of the breasts can help detect breast cancer early, when it is easier to treat successfully.

Women are advised to get a mammogram every 1 to 2 years starting at age 40. Women at a higher risk for breast cancer should seek expert medical advice about getting mammograms.

Ask your doctor about your risk for breast cancer. You can also use the Breast Cancer Risk Assessment Tool atcancer.gov/bcrisktool.

© American Institute for Preventive Medicine

January 23, 2026
Bonding For A Beautiful Smile

Dental & Mouth Concerns

Bonding can correct certain dental problems effectively and inexpensively. By bonding plastic or porcelain to the tooth, a dentist can:

* Cover discoloration.

* Close small gaps between teeth.

* Repair fractured and chipped teeth.

* Protect exposed roots caused by receding gums.

* Seal out decay-causing bacteria on back teeth.

If you’ve had your teeth bonded, take these steps to prevent chips, stains, or other problems.

* Don’t chew ice or bite down on hard foods or candy.

* Avoid smoking, drinking coffee or tea, or eating blueberries or other foods that easily stain.

* Have the bonded teeth checked every three to five years. They may need to be touched up or done over.

© American Institute for Preventive Medicine

January 23, 2026
Boils

Skin Conditions

Boils are common, but usually minor, skin problems. Most often, they occur in areas where the skin becomes chaffed and where there are hair follicles. This includes the neck, buttocks, armpits, and genitals. A boil can range in size from that of a pea to a ping pong ball.

Signs & Symptoms

* A round or cone-shaped lump or pimple that is red, tender, painful, or throbs.

* Pus may be visible under the skin’s surface after several days.

* The boil usually bursts open on its own after 10 to 14 days.

Causes

Boils are caused when a hair follicle or oil gland becomes infected with staph bacteria. Boils can be very contagious. Risk factors that make them more likely to occur include:

* Poor hygiene.

* Overuse of corticosteroid medicine.

* Diabetes.

* Short, curly hair that has a tendency to grow back down into the skin.

Treatment

Self-care treats boils. If this is not enough, your doctor may need to lance and drain the boil and prescribe an antibiotic.

Questions to Ask

Self-Care / Prevention

* Don’t scratch, squeeze, or lance boils.

* Put a hot water bottle over a damp washcloth and place it on the boil.

* Soak in a warm tub. Use an antibacterial soap. If boil is ready to burst open, take warm showers instead.

* Take an over-the-counter medicine for pain and swelling as directed.

* Wash your hands after contact with a boil. Keep clothing and other items that were in contact with the boil away from others.

* Once the boil begins to drain, keep it dry and clean. Loosely cover the boil with a sterile gauze dressing. Use first-aid tape to keep it in place. Replace the dressing if it gets moist.

* Wash bed linens, towels, and clothing in hot water. Do not share towels, sports equipment, etc.

* Don’t wear tight-fitting clothes over a boil.

© American Institute for Preventive Medicine

January 23, 2026
How Your Body Changes, How Your Baby Grows

Pregnancy & Prenatal Care

A full-term pregnancy lasts about 40 weeks. You begin counting from the start of your last menstrual period. That’s about 9 calendar months. The 9 months are divided into 3 parts. Each part is called a trimester. The trimester charts that follow show changes in your body. They show how your baby grows.

First Trimester

(Months 1-3, Weeks 1-13)

Changes in Your Body

* Your hormones change.

* Your body makes more blood and body fluids.

* You may feel very tired.

* You pass urine more often.

* You may have an upset stomach, or throw up (morning sickness). This can happen any time of the day.

* You may feel light-headed or dizzy.

* You gain a few pounds. The average is 3 or 4 pounds. Your clothes begin to feel a little tight.

* Your moods can vary. You may feel happy and elated. You may also feel sad, cross, or anxious.

* Your breasts may change.

– They may get bigger.

– They may get sore and tender.

– Your nipples get darker. They may stick up more.

How Your Baby Grows

Your baby starts out as a single cell. The cell is formed when your egg and your male partner’s sperm meet. That one cell divides into many cells. These attach to the wall of your uterus. Some of the cells form the placenta. The rest become the embryo. That’s what the unborn baby is called from week 4 to week 8. After 8 weeks, it is called a fetus. By the end of the first trimester, your baby:

* Is about 3 to 4 inches long

* Weighs about 1 ounce

* Has all its internal organs and limbs. Its heart beats.

* Has a large head compared to the rest of its body. Its eyes are closed.

* Begins to develop sex organs

* Has well-formed fingers and toes. Fingernails and toenails are forming.

* Can move in the uterus. You can’t feel that yet, though.

Second Trimester

(Months 4-6, Weeks 14-27)

Changes in Your Body

* You probably feel really good during this trimester. Most women do.

* You start to look pregnant as your belly expands. You gain about a pound a week. Loose or maternity clothes feel best.

* Your heart beats stronger. This helps push the extra body fluids around your body. It helps push them into the placenta, too.

* You start to feel your baby move. This usually starts between weeks 15 and 20 with a first baby. It may come earlier than that with babies after the first one. First you feel flutters. Then you feel kicks.

* Your breasts get ready to make milk.

* Your uterus starts to stretch out and get thinner.

* You may notice that you have:

– Backache

– Constipation

– Headache

– Mood swings

– Braxton-Hicks contractions

– Mild swelling of the ankles and feet

– Less morning sickness or none at all

– Less need to pass urine

– Bigger appetite

– Heartburn

– Larger veins in your hands and arms

– Stretch marks on your breasts and belly

– Leg cramps at night

None of these is apt to change your sense of well-being, though.

How Your Baby Grows

Your baby begins to grow fast. Its organs mature. By the end of the second trimester, your baby:

* Is about 11 to 14 inches long

* Weighs about 2 to 2-1/2 pounds

* Swallows

* Sucks its thumb

* Moves and kicks

* Has wrinkly skin. Its skin is covered by a thick, white coating called vernix.

* Has hair growing on its head

* Has teeth forming in the jawbone

* Can open and close its eyelids

* Has eyes that are almost fully developed. Eyebrows and eyelashes start to grow.

Third Trimester

(Months 7-9, Weeks 28-40)

Changes in Your Body

You gain about a pound a week until the final few weeks. Then you may stop gaining weight or lose a pound or two. As the baby grows, your uterus and belly expand. You feel lots of pressure on your bladder. You need to pass urine more often.

The baby pushes up on the bottom of your rib cage. The baby pushes up on the diaphragm. This can cause you to feel short of breath.

The baby makes stronger movements and moves more often. You can feel its head, elbows, and feet as they push against your belly. You may be able to see the baby’s kicks! You may notice that:

* You feel hot and you sweat more than usual.

* A yellow liquid leaks from your breasts.

* Your hands and feet swell.

* Your navel may look flat or stick out.

* You feel tired.

* You have mood swings.

Toward the very end of this trimester (near your due date):

* You may feel your uterus getting tight and hard.

* You may have “practice” contractions. These stop when you move your body or walk around.

* The baby “drops” into your pelvis. It is easier for you to breathe. It also makes you need to pass urine more often.

* You lose the mucus plug. You usually lose it shortly before delivery. It’s called bloody show then. You may notice it as a thick, stringy discharge for days. Or you may pass a big clump that looks like a wet cotton ball. Some women never notice the bloody show.

How Your Baby Grows

Your baby keeps growing and gaining weight. During this trimester, your baby:

* Grows to about 20 inches long

* Gains weight to 7 pounds or more

* Fills the uterus

* Opens and closes its eyes

* Responds to light and sound

* Moves a lot. Its movements are more like rolls and turns instead of kicks. These may slow down close to labor. But the baby does not stop moving before birth. Tell your health care provider if you notice a big decrease in your baby’s activity.

* Settles further down into your pelvis. Your baby is getting ready to be born!

© American Institute for Preventive Medicine

January 23, 2026
Blisters

Skin Conditions

Signs & Symptoms

* Sore bump on the skin that may be filled with fluid. Swelling.

* Pain and tenderness to the touch.

Causes

* Friction on the skin. This is the main cause.

* Skin rashes, frostbite, and second-degree burns.

* Herpes simplex viruses.

* Allergic reaction to medicine.

* Epidermolysis bullosa (EB). This is a group of blistering skin conditions. With these, the skin is so fragile, even minor rubbing can cause blisters. Blisters can occur inside the body, too.

Treatment

Self-care treats most blisters. Medical care may be needed for blisters that get infected and for ones caused by a skin disorder.

Questions to Ask

Self-Care / Prevention

To Prevent Blisters

* Wear shoes and socks that fit well. Wear moleskin pads on areas where socks or shoes rub the skin.

* Apply an antiperspirant to the bottom of your feet before an athletic activity.

* Wear gloves for activities that put friction on the hands, such as raking leaves.

To Treat Blisters

* Protect a blister from more friction. Cover it with a loose bandage or a moleskin pad. The skin over the blister protects it from infection.

* If the blister is very painful, drain it. Clean the area with alcohol. Sterilize a needle. Gently, pierce an edge of the blister. Let it drain. If no dirt or pus is under the skin flap, pat it down to protect the skin below it. Wash the area well with soap and water. Apply an antibiotic ointment and cover it with a bandage or gauze and tape. Change this daily. Change it more often if it gets dirty or wet.

© American Institute for Preventive Medicine

January 23, 2026
Bleeding 2

First Aid

Most adults can donate a pint of blood without harmful side effects, but losing a quart of blood, quickly, can lead to shock and even death. In a child, losing a pint (or less depending on the child’s size) can put the child in extreme danger.

Signs & Symptoms

For External Bleeding

* A skin wound.

* Dark red blood gushes or flows from veins.

* Bright red blood spurts from arteries.

* Blood oozes from capillaries. The bleeding usually clots off by itself.

For Internal Bleeding

* Vomiting or coughing up true, red blood. This includes blood-tinged sputum.

* A bruise on the skin of the chest or abdomen, especially if it is in a place where no blow was struck.

* Fractured ribs.

* Dizziness. Fainting. Weakness.

* Lethargy. Excessive sleepiness. Mental status changes. These can occur with trauma to the head, even if it is mild.

* Fast pulse. Cold, moist skin.

* Stools contain bright red blood or are black (not due to taking iron).

Causes

For External Bleeding

* Abrasions (scraped skin). Lacerations (cut skin with jagged edges). Punctures.

* Knife, gunshot, or other wounds can graze or penetrate the skin. These can damage internal blood vessels and body organs.

* Injury wounds.

For Internal Bleeding

* A bruise. This is bleeding from and damage to tissues beneath the skin.

* Damage to blood vessels and/or internal structures. This includes a blunt injury that does not break the skin, a bleeding ulcer, and an aneurysm.

* Bleeding disorders.

Taking blood-thinning drugs can result in both internal and external bleeding.

Treatment

When bleeding occurs, the goal is to find the source, stop or lessen the bleeding, and help the body cope with the loss of blood.

* For severe bleeding, treatment includes first aid measures and emergency medical care.

* For minor bleeding, treatment depends on the cause and other medical conditions present.

* Bleeding disorders need to be treated by a doctor.

Questions to Ask

Self-Care / First Aid

For Severe Bleeding

* Without delay, apply direct pressure to the wound using a sterile dressing or clean cloths. {Note: If the cut is large and the edges of it gape open, pinch the edges of the wound while you apply pressure.}

* Call 9-1-1 or take the person to nearest hospital emergency department.

* Do not remove an object that is stuck in a wound. Pack it in place with padding. Put tape around the padding so it doesn’t move.

* If bleeding continues before getting medical help, put extra cloths, etc. on top of existing ones. Keep putting pressure on the wound until bleeding stops or until medical help takes over.

* The most important thing to do is to apply direct pressure on the bleeding site. Some health experts advise to do these things, too, if needed:

– Elevate the wounded area higher than heart level while applying pressure. Do this if no bone is broken.

– Apply pressure to a “pressure point” if bleeding still continues after 15 to 20 minutes of direct pressure. Use the pressure point closest to the bleeding site that is between the wound and the heart. (See Pressure Points.)

* Don’t apply a tourniquet except to save a life.

* While giving first aid for bleeding, keep looking for signs of shock.

For an Amputation

* Control bleeding.

* Wrap the severed part in a clean, dry (not wet) cloth or sterile gauze. Place the wrapped part in a plastic bag or other waterproof container. Put these on a bed of ice. Do not submerge the severed part in cold water or ice.

For Bleeding from the Scalp

* Use a ring pad to apply pressure around the edges of the wound, not on the wound. Make a ring pad (shaped like a doughnut) with a bandage of narrow, long strips of cloth. Start with one end of the narrow bandage and wrap it around all four fingers on one hand until you form a loop. Leave a long strip of the bandage material to weave in and around the loop so it doesn’t unravel.

© American Institute for Preventive Medicine

January 23, 2026
Bleeding

Pregnancy & Prenatal Care

Pregnant women sometimes have light spotting. That’s when a tiny bit of blood leaks from the vagina or the surface of the cervix. It may happen after a vaginal exam. It may also happen after sex. If the blood starts out pink or red and turns dark brown, it is not active bleeding. This is not usually a problem. But let your health care provider know when there is any bleeding. He or she will decide what to do. Bleeding can be a sign of a problem if:

* The blood is bright red.

* Pain or cramps are present, too.

* The bleeding is heavy. Heavy means the bleeding soaks a sanitary pad.

* The spotting keeps going on.

Causes

Before the 20th week, bleeding could be, but is not always, a sign of miscarriage. Other causes of bleeding include:

* Loss of the mucus plug

* Kidney infection

* Preterm labor

* Placenta previa and other problems called vasa previa and marginal previa

* Placenta abruptio

* Swollen cervix

Placenta Previa

The placenta carries oxygen and food to the baby. In most pregnancies, the placenta attaches high in the uterus. In placenta previa, it attaches low, over the cervix. The lower uterus stretches during late pregnancy. Parts of the placenta tear from the wall. That causes bleeding.

Placenta previa is rare. It happens in only 1 in 200 pregnancies. Its cause is not known. Falls and injuries are not factors. Symptoms of placenta previa are:

* Bright red vaginal bleeding. This could start as early as the 24th week. Often, it starts during the 34th or 35th week.

* Usually, there is no pain or cramping.

A woman may not know that she has placenta previa until bleeding happens. Then an ultrasound test can show the problem.

Women with placenta previa have to spend a lot of time in bed. Bed rest may last late into the pregnancy. Bed rest gives the baby time to grow. It prevents stress to the uterus. The goal is to keep blood loss down. A lot of blood loss means danger for both mother and baby. In severe cases, the mother may have to go to the hospital for treatment.

In some cases, the bleeding stops, but the placenta blocks the cervix. The mother will need a Cesarean section (C-section) delivery if the placenta completely blocks the cervix. The mother may need a C-section if the placenta only partly blocks the cervix. When this happens, the mother may have more bleeding after she delivers the baby.

{Note: Some pregnant women may have a “low lying placenta.” This means the placenta lies at the bottom of the uterus (not higher where it should be). An ultrasound can show a “low lying” placenta. If it is found before the 24th week, the placenta can move upward and out of the way of the cervix. If so, there is no longer a problem.}

Placenta Abruptio

There is a right time for delivery of the placenta. That’s after the baby is born. But sometimes it happens another way. The placenta starts to leave the wall of the uterus too early. It starts before the baby is born. This can happen whether the placenta is attached high or low.

Placenta abruptio happens in about 1 in 200 pregnancies. Some cases are more serious than others. Causes might be high blood pressure or a serious blow to the belly. An older mother may be more apt to have placenta abruptio. So are women who use cocaine during pregnancy. Symptoms of placenta abruptio are:

* Bright red vaginal bleeding

* Severe pain in the abdomen. The pain lasts. It doesn’t come and go.

There are no tests for placenta abruptio. Even ultrasound may not show it. Regular prenatal visits help. The health care provider looks for blood in the mother’s vagina. The provider finds out if the uterus is tender.

Women with placenta abruptio need to go to the hospital right away. Some women can have a vaginal delivery. That’s if labor begins on its own and the baby is healthy. Otherwise, a C-section is done. The mother may be given blood.

Questions to Ask

Self-Care / Prevention

* Watch closely for bleeding. If you see any, call your health care provider.

* Rest in bed for light bleeding.

* Avoid doing things that could injure you. Examples: heavy lifting, hard exercise. Don’t do work, sports, or exercises that could give you a blow to the belly.

* Wear a special seat belt when you drive. You can get one that protects a pregnant woman’s belly.

* Don’t smoke.

* Don’t be exposed to other people’s smoke.

* Follow your health care provider’s advice about sex. You may be told to:

– Avoid sex.

– Use extra caution during sex:

– Your partner can focus on more gentle touching.

– Limit how deeply the penis enters the vagina. Use positions that help control the depth.

© American Institute for Preventive Medicine

January 23, 2026