HealthyLife Articles

Tag: awareness

  • What Do You Do 100 Times A Day?

    WELL-BEING

    Image of man on his smart phone.

    You check your smartphone 100 times a day, or spend 2 or more hours every day on a digital device, says The Vision Council. The result: digital eye strain.

    Digital eye strain-experienced by a majority of American adults-is characterized as temporary physical discomfort such as redness, irritation or dry eyes, blurred vision, eye fatigue, back and neck pain, and headaches.

    Several environmental factors can contribute to the condition, including the size of the text on screens, time spent at devices, posture, computer setup, existing vision issues, and the blue light emitted from digital screens and lighting.

    Relieve digital eye strain this way:

    *  Remember the 20/20/20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.

    *  Build an optimal workspace to lessen stressors-this includes adjusting lighting, computer screen height, and your posture.

    *  Increase the text size on your devices to better define the content on your screen.

    *  Visit an eye care provider to learn more about computer eyewear and lens options that can help reduce symptoms of digital eye strain and improve vision

    © American Institute for Preventive Medicine

  • 4 Behaviors For A Healthy Wallet

    FINANCIAL HEALTH

    Concept image of growing leaf with stacked coins.

    1. Make a budget and stick to it.

    Many money experts will tell you that you need to know where your money is going each month. Creating a budget helps to see how much you spend on certain things and where you can cut back to save even more.

    2. Check your credit report each year.

    You are entitled to a free credit report once per year. This is an important step to help spot identity theft early. Your credit report can affect your mortgage rate and ability to get a loan.

    3. Shop around for a good APR on your next loan.

    The annual percentage rate (APR) on a loan is an important number. This is the total cost, including fees and interest, described as a yearly rate. The APR can vary widely between banks or lenders. It pays to take some extra time to find the best rate. Make sure you understand exactly what you will pay.

    4. Put money away for an emergency fund.

    Having an emergency fund offers peace of mind and protection from unexpected costs. Even a few dollars a week can add up, so save what you can.

    Paycheck checkup

    The Internal Revenue Service (IRS) says employees should look at their paycheck withholdings each year. Withholdings are taxes that are taken out of your paycheck.

    It’s especially important to check your withholdings in 2018, the IRS says. The Tax Cuts and Jobs Act, signed in December 2017, may change how much you want withheld.

    The IRS has a withholding calculator on their website at:apps.irs.gov/app/withholdingcalculator. This calculator can help you be sure that you aren’t having too much or too little tax withheld from your paychecks.

    © American Institute for Preventive Medicine

  • What Is A Serving Size, Anyway?

    HEALTHY EATING

    Image of family eating dinner.

    Even if you know you need to eat smaller portions, that’s only part of the battle. You’ll need to learn how to recognize serving sizes of foods so you can put the right amount on your plate each day. Here’s a list of food group servings to help:

    Vegetables

    Fresh, frozen or canned: 5 servings per day

    Leafy greens: 1 cup

    Cut-up vegetables: ½ cup

    Cooked beans or peas: ½ cup

    100% vegetable juice: ¼ cup

    Fruits

    Fresh, frozen, canned, or dried: 4 servings per day

    Whole fruit: 1 medium fruit

    Cut-up fruit: ½ cup

    100% fruit juice: ¼ cup

    Dried fruit: ¼ cup

    Grains

    6 servings per day

    Bread: 1 slice (a 2-slice sandwich is 2 servings of grains)

    Pasta or rice uncooked: 1 oz (⅛ cup)

    Cooked rice, pasta, or cereal: ½ cup

    Popcorn: 1 oz. (⅛ cup) uncooked

    At least half should be whole grain and high in fiber.

    Dairy

    (or non-dairy milks with added calcium and vitamin D): 3 servings per day

    1 cup milk or yogurt

    1.5 oz. cheese (size varies depending on the type of cheese)

    Meat & poultry

    8 to 9 servings per week

    3 oz. cooked meat or poultry, about the size of a deck of cards

    1 egg or 2 egg whites

    Choose lean meats with skin and fat removed.

    Nuts, seeds, beans & legumes

    5 servings per week

    Nut butter: 1 Tbsp.

    Nuts or seeds: 2 Tbsp.

    Seafood/fish

    2-3 servings a week

    3 oz. cooked seafood, about the size of a checkbook

    Choose fish that provides omega-3 fatty acids. Pregnant women should ask their doctors about safe types of fish to eat.

    Fats & oils

    3 servings per day

    Vegetable oil, margarine, dressing: 1 Tbsp.

    To help with portion sizes, you may wish to find out how many calories you should be eating. Use the National Institutes of Health Body Weight Planner atwww.supertracker.usda.gov. Keep this number in mind as you eat throughout the day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • 4 Ways To Help Others With Diabetes

    MEDICAL NEWS

    Image of man holding a sign that says 'sugar free.'

    Diabetes affects millions of Americans. Although diabetes can be challenging, it can also be managed with proper health care.

    People with diabetes often need to change the way they eat and may need to exercise more and make other lifestyle changes. These changes can be hard for many people. But support from family and friends can make these things easier for them.

    If you have a loved one with diabetes, try supporting them with these tips.

    1.Learn about diabetes.If you understand the disease, you’ll be able to better understand what they’re going through. Use reputable sources like government health websites and the American Diabetes Association.

    2.Eat what they eat.Talk with your loved one about their diabetes eating plan, and buy foods they can eat. Avoid buying or eating foods that are “off limits” for them. This makes their diet easier and can also help improve your own health!

    3.Try exercising together.Walks, swimming, bike rides and trips to the gym can be more enjoyable with another person. Be sure the exercises you choose are safe for both of you, and ask your doctor first if you have any health conditions.

    4.Recognize signs of a problem.Get to know the signs and symptoms of blood sugar that is too high or too low (see sidebar on this page). You’ll be able to help your loved one get the help they need if this happens.

    Recognize blood sugar problems

    Signs of low blood sugar (hypoglycemia):

    *  Sudden mood changes or anger

    *  Feeling very tired, yawning

    *  Sweating or twitching

    *  Loss of coordination

    *  Inability to talk or think clearly

    *  Seizures

    *  Feeling faint or passing out

    If you notice signs of low blood sugar, offer the person a piece of sugary candy and take them to the emergency room. Or call 911.

    Signs of high blood sugar (hyperglycemia):

    *  Feeling very thirsty

    *  Extreme fatigue

    *  Blurred vision

    *  Having to urinate more than normal

    If a person is having high blood sugar too often, they should call their doctor right away. It needs medical attention.

    © American Institute for Preventive Medicine

  • Is Your Relationship In Trouble?

    SUCCESS OVER STRESS

    Image of couple not getting along.

    Is your relationship stormy? Indifferent? One-sided? According to Pennsylvania psychologist, Dr. Michael S. Broder, these are the three types of troubled relationships. They account for the high divorce rate, as well as the much higher percentage of non-married relationships that end.

    Stormy Relationship:

    This type has plenty of passion, but it may not be the positive kind. Positive passion is a relationship at its best. Too much negative passion results in a great amount of anger and discomfort. At the extreme, these relationships can become abusive and even dangerous. A relationship with a lot of passion and little or no comfort can still be highly charged romantically and sexually. In some cases the most passionate sex actually occurs after the meanest and volatile arguments. The sad part is that the cause of the anger is never dealt with or resolved. Thus, the pattern can continue indefinitely.

    Indifferent Relationship:

    With this type, most-if not all-of the passion is missing. There can be a very comfortable living arrangement, but partners may have little feeling or sexual desire for each other. Sometimes partners simply grow apart without anger, or there can be as much anger as there is in the typical stormy relationship. The main difference is that there’s just not the tendency to argue or do battle with each other. This may be a result of the partners’ personality styles, or the absence of passion-including negative passion. Instead, the relationship merely begins to die a slow and quiet death. In other words, it may be brain alive but heart dead.

    One-Sided Relationships:

    In this type, one person usually puts out much more effort and energy to maintain and nurture the relationship than does the other. One partner can be quite content, having all the passion and comfort he or she needs. Yet the other partner feels somewhat to totally unfulfilled.

    In all types of troubled relationships it is important to ask: “What is the potential for change?” If the answer is none, the next question to ask yourself is, “Is this where I still want to be?”

    Adapted from Can Your Relationship Be Saved? How to Know Whether to Stay or Go by Dr. Michael S. Broder.

    © American Institute for Preventive Medicine

  • Where Does The Money Go?

    FINANCIAL HEALTH

    Image of scale with bills on one side and a piggy bank on the other side.

    Regular expenses are a necessary part of life. In your household, you probably have a certain amount of money coming in and a different amount going out.

    Even if you have a rough idea of how much you spend, tracking your monthly expenses can help you find out a lot about your money. Small amounts here and there can quickly add up. For one month, write down everything you spend on bills, food, gas, clothes, and any other purchases – even your morning latte. Then, you can look for ways to cut back on unnecessary costs. Money you have left at the end of the month can be saved for an emergency fund or for future needs.

    © American Institute for Preventive Medicine

  • National Safety Month

    WELL-BEING

    Image of worder wearing proper hard-hat and protective eye glasses.

    Each June, the National Safety Council celebrates National Safety Month. This year’s theme is “Safety: It takes all of us.” Join the Council and thousands of organizations across the country to reduce the risk of these key safety issues:

    Week 1: Prevent prescription drug abuse

    *  Ask your doctor about the risk of addiction when he or she advises prescription painkillers. Take these medicines only as prescribed.

    *  If you suspect a co-worker is abusing prescription drugs, contact your Employee Assistance Program or Human Resources. Signs of abusing these drugs include:

    –  Lack of focus or attention

    –  Poor judgment

    –  Missing work often

    Week 2: Stop slips, trips and falls

    *  Follow your workplace’s safety guidelines.

    *  Keep walkways and stairs free from clutter, water and other falling hazards.

    *  At home, use grab bars and safety mats in your tub and shower and next to the toilet.

    Week 3: Be aware of your surroundings

    *  Scan your area for potential hazards.

    *  Follow workplace safety rules for storing objects securely and safe use of machines.

    *  Pay attention at all times. Do not get distracted when working or when you walk, especially when using your cell phone.

    Week 4: Put an end to distracted driving

    When you are driving, focus on the road. Do not use your smartphone or cell phone for texting or talking. Hands-free talking does not make driving safer. Your mind is still sidetracked.

    *  The National Safety Council suggests that you change your voicemail greeting to something like: “Hi, you’ve reached (insert your name). I’m either away from my phone or I’m driving. Please leave a message.”

    *  Avoid other distractions, too. Examples are eating, talking to passengers, grooming, reading (including maps) and adjusting a radio, CD player, or MP3 player.

    Bonus week: Summer safety

    *  Limit exposure to the sun, especially between 10 a.m. and 4 p.m. Wear a broad-spectrum sunscreen with a sun protection factor (SPF) of 15 or higher, as directed. Wear a wide-brimmed hat and sunglasses that wrap around and block both UVA and UVB rays.

    *  Follow directions to use outdoor tools and the lawn mower safely.

    *  Drink plenty of water to help prevent heat-related problems.

    © American Institute for Preventive Medicine

  • Advocate Against Domestic Violence

    FAMILY LIFE

    Back of women, wind blowing her hair as she hugs herself.

    Domestic violence is a serious issue that requires immediate action. It occurs when an individual suffers abuse at the hands of a family member or partner.

    Abuse can come in many forms:

    *  Physical abuse

    *  Emotional abuse

    *  Economic abuse

    *  Sexual violence

    *  Stalking

    Whether the individual is a spouse, child, or older relative, everyone deserves a life free from violence and abuse.

    Recognizing the signs

    Domestic violence is a challenging topic to talk about and often involves feelings of shame and worthlessness. Keep an eye out for these signs of abuse:

    *  Unexplained cuts or bruises

    *  Avoidance of close relationships or family activities

    *  Discomfort or fear around a partner

    *  A partner or family member who is controlling and makes all the decisions

    *  A partner or family member who threatens to hurt themself if the partner wants to break up.

    Preventing violence & abuse

    Domestic violence relies on an environment of isolation and secrecy. People with high self-esteem and strong social support are less likely to become victims.

    To advocate against domestic violence, consider getting involved in programs that work to support strong communities. Many successful domestic violence prevention programs focus on:

    *  Investing in healthy relationships

    *  Advocating for accessible community resources

    *  Social programs aimed at reducing poverty

    *  Increased educational opportunities

    Confronting domestic violence

    If you or someone you know is a victim of domestic violence, seek help. Call 911 if you are in a dangerous situation, or reach out to the domestic violence hotline at 800-799-SAFE.

    © American Institute for Preventive Medicine