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Safe Travel For Pregnant Women

Healthy Travel

Expecting to travel before your baby is due? Follow these guidelines.

* Check with your physician to make sure travel is permissible. Travel during pregnancy is least risky during the fourth to sixth months.

* If you’re planning to travel by airplane or train, ask for an aisle seat so you can get to the lavatory more easily.

* Don’t exert yourself to the point of fatigue.

* If you experience motion sickness, get some fresh air or eat soda crackers. Don’t take motion sickness medication.

* If you’re traveling by car, wear a safety belt. It should fit snugly across your chest and hips, not over your stomach.

© American Institute for Preventive Medicine

January 23, 2026
Safe Hiking Tips

Fitness

Playing it safe when doing day or overnight hiking starts with researching your destination, preparing for any possibilities, and letting people know where you are going and when you’ll return. Steer clear of remote or dangerous places. Bring non-perishable food to eat, or pack it so that cold food stays cold and hot foods remain hot to avoid food poisoning. Have a sporting goods store fit you for the right kind of hiking boots, to ensure you stay safe on the trail.

Be More Earth-Friendly

The concept of “leave no trace” means ethically caring for the natural world when we are in it. One key way is to make sure we leave little to no trace of our presence after we’ve enjoyed it.

© American Institute for Preventive Medicine

January 23, 2026
Rx Drug Use Without Abuse

Substance Use & Abuse

Avoid getting hooked on medicines.

Prescribed drugs provide relief for people with chronic pain, anxiety, and other health problems. But taken the wrong way or without a prescription, these drugs pose serious health risks and addiction. A number of national surveys report that prescription drug abuse is becoming more and more common, especially among teens. About one in four college students has illegally used prescribed drugs.

Commonly abused prescribed drugs:

* Painkillers or opioids manage severe pain, but can cause physical dependence when used over long periods of time. Withdrawal symptoms occur when the use is stopped abruptly. Overuse, misuse, and use with other opioids can slow breathing and be fatal.

* Sleeping pills and tranquilizers. These slow normal brain function and are prescribed to promote sleep and treat anxiety and panic attacks. Overuse and taking them with pain medicine, over-the-counter (OTC) cold and allergy drugs, or alcohol, slow heart rhythm and breathing and can be fatal.

* Stimulants. These medicines increase alertness, attention, and energy. They are prescribed to treat attention-deficit hyperactivity disorder (ADHD) and obesity. A common abuse is taking Ritalin® to stay up all night to study. Signs of abuse include chest pain, stomachaches, and feelings of fear and anger. Seizures, irregular heartbeats, and death can also occur.

Safety Tips

* Let your doctor know about all prescribed and OTC medications you take. Include vitamins and herbal products.

* Ask your doctor about the risk of addiction when he or she prescribes sleeping pills, strong painkillers, etc. Find out how long you should take these medicines. Ask if there are ways to help treat your problem without them.

* Take your medicines as prescribed. Find out how much alcohol, if any, can be taken with your prescribed medicines.

* Follow the guidelines that your pharmacist provides with every prescription.

* Do not take another person’s prescribed medicines.

* Do not share your medicines with others.

Action Step

Studies show that most prescription abusers get their drugs off the streets or in the cabinets of friends and family. Store your medications out of the reach of children and anyone who might be tempted to take them.

© American Institute for Preventive Medicine

January 23, 2026
Reward Yourself For Weight Loss

Weight Control

When a behavior is followed by a reward, the behavior is more likely to be repeated. So the more you are rewarded for your weight-loss efforts, the more likely you’ll continue to succeed.

But you don’t have to wait until you lose weight to reward yourself Rewards should begin the very first day of your diet. (Of course, food should not be a reward.)

Here are just a few examples of the kinds of rewards that can help you to adhere to your weight-control plan.

* Buy yourself a bouquet of flowers.

* Call a friend long-distance.

* Give yourself some special “me” time.

* Try a new cologne.

* Get your car washed.

* Have a low-calorie picnic. (The picnic is the reward, not the food.)

* Treat yourself to a movie.

* Keep a diary of all the improvements you notice while dieting (more stamina, feeling attractive, fitting into smaller-size clothing).

© American Institute for Preventive Medicine

January 23, 2026
Rethink Your Drink

Weight Control

Avoid liquids that fill you up and out.

That grande (16 oz.) peppermint chocolate mocha you grabbed before work might have perked you up, but it added 400 calories to your diet. With another 250 calories from the 20 oz. cola you drank with lunch, and the 300 calories from the two 12 oz. beers that helped you unwind after work, it’s no wonder you’re having trouble maintaining or losing weight. Your drinks alone account for about 1,000 calories of what should be a 1,500 (women) or 2,000 (men) calorie daily diet.

Sweet tea guzzlers, don’t smirk. One 32 oz. drink from McDonald’s contains 280 calories. And a Long Island iced tea packs a whopping 532 calories in one 16 oz. bottle.

Did You Know?

Having two 12-ounce regular sodas a day could add 30 pounds of weight in a year. Having water instead of these sodas can help you shed 30 pounds a year!

Healthy Drinking Tips

* Drink coffee black with a small amount of nonfat milk or unsweetened soy milk.

* Give your water some flavor with a squeeze of lemon, lime, or orange. Or, add a fresh strawberry or slice of cucumber or melon. Herbs such as ginger, cinnamon, or mint can also add flavor.

* Opt for caffeine-free herbal teas.

* Get the added benefit of antioxidants with fresh or low-sodium canned vegetable juices.

* Make homemade smoothies using fresh or frozen fruits and vegetables, protein powder, and soy or rice milk.

* Mix one part fruit juice to three parts water or sparkling water.

* Drink wine in moderation. It has about 125 calories per 4-5 ounces.

* If beer is your alcohol of choice, try “lite” beer, but check out the calories per serving. Some light beers have almost as many calories as regular beer. Limit beer to one or two per day.

* Nix the cocktails with high-calorie mixers, such as soda, juice, and cream.

* Save the sports drinks for high intensity workouts as they have about 100 calories per 8 oz. serving. Lower the calories by mixing 4 oz. of water with 4 oz. of the sports drink.

Do diet drinks make a difference?

Ideally, diet soft drinks help keep calories down, but research shows that people who drink diet sodas tend to be heavier than those who pass on carbonated drinks altogether. Why? Diet drinkers give themselves permission to eat more food.

Action Step

Every day, drink plenty of water and other refreshing low-calorie beverages, such as unsweetened iced tea with lemon.

© American Institute for Preventive Medicine

January 23, 2026
“Remember” To Relax With Biofeedback

Stress Management

Whenever you’re tense, your pulse speeds up, your muscles tighten, your skin perspires, and your hand temperature increases. These changes can be easily monitored by a biofeedback machine, a device that provides “feedback” in the form of sounds or lights that go off in response to the tension and relaxation. Then by doing specific relaxation exercises like autogenic training, Progressive Relaxation, or imagery, you can alter the physical stress responses. In short, the machine tells you when you’re tense so you can know how it feels-and then learn to relax.

You’ve probably already used some forms of biofeedback without even realizing it. When you weigh yourself, the numbers on the scale showing how many pounds you weigh-and how much you have to lose-are biofeedback. When you take your temperature with a thermometer, that’s biofeedback, too. Biofeedback machines are much more sophisticated than a thermometer or scale, and it takes a professionally trained biofeedback therapist to coach you on how to use them.

Yet, while most biofeedback techniques require coaching, you can practice the following methods on your own.

Take your pulse. A rapid pulse is a sign of tension. So taking your pulse before and after practicing a relaxation technique can tell you whether you’re relaxing or not.

Measure your hand temperature. A simple hand-held thermometer can show you whether or not you’re relaxing effectively. (The warmer your hand, the greater the degree of relaxation.)

Take a good look at yourself. Stand in front of a full-length mirror and look for signs of tension in your face, shoulders, or neck. Are your eyes red, puffy, or tired? Are your lips pursed? Is your jaw tight? What is your appearance telling you about your frame of mind? If stress is written all over your face, take steps to relax.

© American Institute for Preventive Medicine

January 23, 2026
The Relaxation Response

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

This exercise is derived from Dr. Herbert Benson’s book, The Relaxation Response. It is a simple form of meditation. The relaxation response is a natural process that everyone can do. This technique needs to be practiced daily. It allows you to focus away from thoughts which may cause tension in the body.

* Choose a quiet environment that is free of distraction and limits outside noises. Unplug the telephone and ask for privacy.

* Sit in a comfortable position so that there is no undue muscular tension. Your chin may naturally drop a bit as you choose to relax. Your feet should touch the floor. Do not lie down as there is a tendency to fall asleep.

* Close your eyes gently. Don’t squeeze them closed, but rather close them expecting a very relaxing experience.

* Begin to repeat a word like “one” or any other one-syllable word. Say this word silently over and over for 15 minutes. There is no right or wrong way to do this. The word may be repeated quickly or slowly. Whatever occurs naturally is correct.

* Let it just happen. When distracting thoughts occur, disregard them and return to the word “one.” Don’t worry about how well you are performing the technique. Distracting thoughts will occur. Do not analyze them. When they occur, simply return to the repetition of the word “one.” These other thoughts are supposed to occur. Let them go. They show the release of stress.

* Gradually come out of the Relaxation Response. Glance at a clock to see when 15 minutes are over. This will not spoil the technique. (You may develop a “built-in” clock that will tell you when 15 minutes are up.) When you are finished, sit quietly for two minutes before opening your eyes. Slowly open your eyes, enjoy your surroundings, and stand up when you feel like it. You are now ready to go about your normal activity, relaxed, refreshed, and alert.

Information About the Relaxation Response

* Most people feel a sense of calm, relaxation, pleasure, refreshment, and well-being after completing this exercise.

* It is a natural process within us. You can do the response at home, at work, or while on vacation.

* Practice the Relaxation Response two times a day for 15 minutes each time. This 30 minutes per day will produce maximum relaxation benefits. Using the technique for too long a time period or too many times can reduce its stress management benefit.

* Many people practice first thing in the morning before breakfast and shortly before dinner. In the morning, plan on getting up 15 minutes earlier than usual. You will not be losing sleep because the Relaxation Response produces the same refreshment that sleep does.

* Do not practice within two hours of having eaten. The digestive process tends to interfere with the benefits. Alcohol or drugs will also interfere.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
The Relaxation Reflex

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Tension builds up in your muscles. Muscles constrict even more during the stress response. The relaxation reflex exercise can help to release muscle tension. To learn this technique, the body is divided into key muscle groups or zones. Muscles in each zone are tensed, on purpose, and then released. The overall relaxation effect is greater than if the muscles were never tensed at all.

Long Version (10 Minutes)

General Instructions – Complete all 13 steps

1. Sit back in your chair, uncross your legs, and place your arms at your sides.

2. Close your eyes and make yourself comfortable.

3. Breathe in slowly through your nose.

4. Exhale slowly through your mouth.

5. Repeat this slow, rhythmic breathing for 30 seconds, pausing between each inhale and exhale. Concentrate on only one body zone at a time. Do not hold your breath.

Body Zone One – Arms and Hands

6. Raise your arms in front of you, make two fists, bend your arms at the wrist and elbow. Increase muscle tension more and more as you inhale to a comfortable count of approximately three seconds. Do not hold your breath. Relax your arms and allow them to drop at your sides or lap. Allow your body to go limp by lowering chin and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscles.

Body Zone Two – Head and Neck

7. Scrunch your eyes, nose, cheeks, and brows; stretch your mouth and grit your teeth; tuck your chin down towards your chest. Hold for three to seven seconds. Do not hold your breath. Release the face and neck muscles. Allow your body to go limp by releasing head and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscle zone.

Body Zone Three – Middle Torso

8. Thrust your shoulder blades back, tighten the muscles in your stomach and in the small of your back. Hold for three to seven seconds. Do not hold your breath. Release the muscles of the shoulders, back, and abdomen. Allow your body to go limp by releasing your head and shoulders. Take three deep inhales and exhales while concentrating on the feeling of relaxation in the muscles. Discontinue if any pain or discomfort is felt.

Body Zone Four – Legs and Feet

9. Lift one foot off the floor; hold the leg straight; point your toes back towards your face; increase muscle tension as you inhale slowly. Hold for three to seven seconds. Do not hold your breath. Relax each leg and allow it to drop to the floor. Allow your body to go limp by releasing your head and shoulders. Take three deep inhales and exhales. Concentrate on the feeling of relaxation in the muscles.

Final Steps

10. Imagine a warm, heavy wave of relaxation flowing in your head.

11. Now imagine the warmth and heaviness of the wave of relaxation as it flows down through your neck, down your shoulders, out your arms to your hands and fingers, through your chest, back, stomach and hips, down your legs to your feet and toes.

12. Feel the warmth and heaviness from the wave of relaxation throughout your body. Note the warm, tingling sensation in your hands and feet.

13. Slowly open your eyes and resume your normal activities.

Short Version (12 Seconds)

Not everyone has ten full minutes to reduce muscular tension. This twelve-second version of the Relaxation Reflex can be learned after three to four weeks of practicing the ten-minute version. Your body will quickly respond to the familiar signals to relax.

1. Become aware of body tension. Focus on your breathing.

2. Inhale slowly for a count of three seconds.

3. Slowly exhale to a count of 3 seconds and at the same time allow your body to go limp by dropping your head and shoulders.

4. Again, inhale slowly to a count of three seconds. Hold for a count of three.

5. Slowly exhale to a count of three. Imagine the warm, heavy wave of relaxation energy flowing down from your head through your body. Allow the wave of relaxation to reach your toes.

Note of Caution:

Do not tense any part of the body that is weakened, such as a bad back. Do not use this technique if you have a history of heart problems.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
“Rehearse” For Stressful Events

Stress Management

If you’ve ever mentally rehearsed a speech before you gave it, you may already have some idea of how advance playacting can help you prepare for stressful situations. (Athletes, musicians, salespeople, and actors do it all the time.) The idea is to imagine yourself feeling calm and confident in an otherwise stressful situation so you can relax more easily when the situation arises. Here’s how it’s done.

* Close your eyes and unwind, releasing every bit of muscular tension your body has accumulated.

* For a minute or two, concentrate on simply feeling relaxed.

* For the next minute or so, think of yourself actually doing whatever you’re practicing for rather than observing yourself doing it.

* Concentrate again on feelings of calmness.

* Visualize the event once again, and re-create as many details as possible. (What is the setting? What are you wearing? Who else is present?)

* Imagine yourself continuing to feel calm as you successfully handle the anticipated situation.

* Imagine a positive outcome-your boss congratulating you on a job well done, your spouse volunteering to pitch in around the house, and so forth.

Use this technique to prepare for any stressful situation-your performance review, a confrontation with your spouse, or other tense occasion. Practice twice a day for 5 minutes each time (preferably when you first wake up in the morning and when you’re ready to go to sleep at night). Imagining that you’re confident and successful increases the likelihood that you will be confident and successful in real life, because you’re creating new mental pictures of yourself. After practicing regularly for a few weeks to prepare for various events, you’ll be able to relax when the real situations occur.

© American Institute for Preventive Medicine

January 23, 2026
Reducing Time Urgency

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

The problem of time urgency can also be managed. Below are recommendations that will reduce the stress and “hurry sickness” that many Type A behaviors produce. Check off each as they are practiced. Follow all six steps.

Step 1 – Become More Aware of Your Time Urgency

* Review theSelf-Inventory.

* Ask a friend or relative for feedback.

* Inform those close to you of your efforts to change.

* Review the causes of your time urgency.

Step 2 – Allot More Time to Activities

* Get up 20 minutes earlier.

* Be realistic about your time frames.

* Prioritize tasks and realize that some will go unfinished.

* Interject periods of relaxation throughout the day.

Step 3 – Practice Being Slow

* Take a toddler for a walk – at their pace.

* Record a conversation, then listen to the speed of your speech.

* While eating, place utensils down between bites. Chew food thoroughly.

* Notice all the details or characteristics of some situation.

* Do not wear a watch for a day.

* Practice patience while waiting in the longest line at a supermarket.

* Read a magazine while waiting in a line.

* Visit a park or museum.

* Refrain from interrupting someone doing an activity slower than you might do it.

Step 4 – Listen to Others

* Before you speak, ask yourself if you have something meaningful to say. Are you talking just to talk?

* Ask someone else what they did today.

* Listen to someone without a single interruption.

* Take a deep breath each time you are about to interrupt or finish a sentence for others.

Step 5 – Relax Your Driving Style

* Wait an additional one-half hour before leaving work to avoid rush hour traffic. Spend this time relaxing or planning.

* Do not pass slower cars.

* Do not go through yellow lights.

* Listen to relaxing music on a cassette tape while driving.

* Do not honk your horn except in an emergency.

* Drive in the slow lane.

Step 6 – Reduce Multiple Thoughts and Activities

* Do absolutely nothing but listen to music for 15 – 20 minutes.

* Do one task at a time.

* Ask someone to remind you if you try to do two or more things at once.

* Delegate activities.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026