HealthyLife Articles

Tag: awareness

A Bucket Of Ice

MEDICAL NEWS

Have you taken the ice bucket challenge? What do you know about the disease you were raising funds for?

Amyotrophic lateral sclerosis (ALS), sometimes called Lou Gehrig’s disease, is a rapidly progressive, fatal neurological disease that attacks the nerve cells responsible for controlling voluntary muscles.

According to the National Institute of Neurological Disorders and Stroke, ALS attacks nerve cells that control muscles in the arms, legs, and face. Eventually use of limbs and speech stop. Voluntary movement is lost. And with that comes loss of the ability to breathe.

There is no test to diagnose it. There is no cure. And no one knows who will get it and who does not. Ongoing research is looking for answers.

Lou Gehrig was a baseball legend, the first baseman for the New York Yankees who developed the disease that ended his incredible career and his life.

© American Institute for Preventive Medicine

January 23, 2026
Overcome Perfectionism

SUCCESS OVER STRESS

“Anything worth doing is worth doing well.”

“Practice makes perfect.”

“Winning isn’t everything, it’s the only thing.”

“Failure is not an option.”

In today’s perfection-obsessed culture, these are the maxims we live by. Yet the damage they cause can be stifling.

Perfectionism, for some people, is just a preference for order, or a drive to be the best they can be, but it is a choice, says Ann W. Smith, author of Overcoming Perfectionism: Finding the Key to Balance & Self-Acceptance and a relationship expert.

“I see two types of perfectionists. The overt perfectionist is easy to see, they are orderly, organized and a little uptight. They may be critical of others and hard to please. Some overt perfectionists are focused on social standards and how others should be,” says Smith.

“The covert perfectionist does not appear perfect in many areas of life but has a mental committee of critics who pressure them to be better; very self-critical and tends to make comparisons to others and does not measure up. They are especially challenged by relationships where they do not feel adequate or good enough. Coverts tend to be more self-oriented, concerned about their own performance and less about others.”

Perfectionism has been linked to anxiety, depression, thoughts of suicide, lower relationship satisfaction, and fear of intimacy.

Smith outlines how the pattern can be changed: “I see it as a 3-stage process. First they need to see and evaluate the pitfalls of it and how it began. If it is not a problem, it doesn’t need to change. If it is causing problems or is not a reflection of your values, it is important to make changes. Second is what I call ‘Becoming Me’ where a perfectionist looks closely at who they really are. It is important to be real and slowly practice letting others see who you are. The third step is to let go of expectations and forgive yourself for past mistakes. It is a time to begin accepting yourself and others as is.”

© 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
Alcohol Increases Risk For Breast Cancer

SELF-CARE CORNER

Breast cancer is the second leading cause of cancer death for women in the United States, after lung cancer. Dr. Erica Mayer, a breast cancer expert at Dana-Farber Cancer Institute, says there are at least 5 simple ways women can reduce their risk of getting the disease:

1.Limit alcohol.Research has shown having too much alcohol can increase your risk of breast cancer. If you choose to drink alcohol-including beer, wine, or liquor-limit yourself to no more than one half to one drink a day on average.

2.Get a mammogram.Many health organizations advise women to get regular mammograms starting at age 40. “Mammography screening does not prevent or cure breast cancer, but it may detect the disease before symptoms occur,” said Dr. Mayer.

3.Eat a healthy diet and keep your weight under control.The American Cancer Society recommends a diet rich in vegetables, fruits, whole grains, and fiber. “High-fat diets can lead to being overweight or obese, which is a risk factor for breast cancer,” said Dr. Mayer.

4.Exercise.There’s growing evidence that physical activity reduces a woman’s breast cancer risk.

5.Determine if you have family history of breast cancer and be vigilant to early detection.Twenty to 30% of people who develop breast cancer have a family history of the disease. About 5 to 10% of women carry a BRCA1 or BRCA 2 mutation, the so called “breast cancer genes.”

© American Institute for Preventive Medicine

January 23, 2026
Push Negative Thoughts Away

SUCCESS OVER STRESS

The brain is a busy organ. It helps to regulate the body’s functions, and it helps you manage your thoughts and emotions. Whether you’re concentrating on a project, recalling a past event, or focusing on what to do next, your mind has a powerful influence on how you feel about yourself.

Negative thoughts in your head can have a dramatic impact on your life. Thoughts like “I can’t do this” or “I’m stupid” can affect your self-esteem and increase stress levels.

Thankfully, you can re-train yourself to ignore negative thoughts and start thinking more positively. The American Heart Association says this can help you cope with difficulties and stressful situations as they arise.

Here’s how to do it:

* Practice positive self-talk every day. It may feel awkward at first, but over time, it will become more natural.

* When you make a mistake, don’t think, “I’m a failure” or “I’m not good enough.” Tell yourself, “It’s okay. We all make mistakes. I can learn from this.”

* When you’re having a bad day, don’t think, “Everything is going wrong. I can’t handle it.” Tell yourself, “I can do this. I’ll take it one step at a time.”

* Replace more negative thoughts with positive ones each day, and you may start to feel less stress overall.

© American Institute for Preventive Medicine

January 23, 2026
Cancer Awareness

Cancer

Cancer is the 2nd leading cause of death in the U.S.

Many cancers can be cured if detected and treated early. Along with avoiding tobacco products, a healthy weight, regular physical activity and eating a healthy diet greatly lowers cancer risk.

Get screening tests for cancer (e.g., breast, colon, prostate, etc.) as advised by your doctor. Do cancer self-exams, too.

Eat plenty of veggies, fruit, whole grains, beans, and lentils. Limit processed and sugary foods. Stay active and maintain a healthy weight.

Avoid or limit alcohol.

The most common type of cancer in the U.S. is skin cancer. To help prevent skin cancer, limit sun exposure and use a sunscreen with a sun protection factor (SPF) of 15 or higher.

Learn about all types of cancer from the National Cancer Institute at 800.4.CANCER (422.6237) orcancer.gov.

© American Institute for Preventive Medicine

January 23, 2026
Am I Hungry?

HEALTHY EATING

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

January 23, 2026
Recognize And Treat Early Signs Of Burnout

SUCCESS OVER STRESS

Burnout isn’t something that happens overnight. It occurs over time from repeated and unresolved frustration or constant pressure to perform or achieve. With burnout, you feel exhausted, worn out, and detached from others. You feel as if you have nothing more to give and simply do not care about anything. Burnout puts your job, your relationships and your health in jeopardy.

Signs on the road to burnout

* Too much work, not enough relaxation

* Feeling as if you have no control over your job

* Anger

* Fatigue

* Sleep problems

* Escaping through alcohol, drugs, TV, eating or gambling

* Avoiding making decisions

* Negative view of yourself and the world

Also, some traits increase the risk for burnout. These include the need to be in control, wanting everything to be perfect and being a workaholic.

Ten tips to prevent burnout

1. Set career and personal goals that can be achieved.

2. Follow healthy eating and sleeping habits.

3. Exercise daily – At least 30 minutes most days of the week.

4. Try not to spread yourself too thin. Delegate tasks at work and at home.

5. Reduce long work or study hours, if you can. The more you do and the less you rest, the more likely burnout will occur.

6. Take regular five to 10 minute relaxation breaks. Take mental breaks from stressful situations, too.

7. Make time for leisure activities that you enjoy and look forward to.

8. Get creative with a hobby or activity that has nothing to do with work.

9. Manage stress through meditation, yoga, or therapy.

10. Plan a vacation one or more times a year. Leave your work at home!

Discuss feelings and problems you are having with your family, friends, and coworkers. Talking helps ease feelings of frustration that can feed burnout. It things do not get better seek professional help.

© American Institute for Preventive Medicine

January 23, 2026
Heart Palpitations

Heart & Circulation Problems

Signs & Symptoms

Palpitations can be felt in the chest, throat, or neck. With them, it feels like the heart is pounding, racing, and/or fluttering. It can feel like the heart has skipped a beat.

Causes

Most of the time, palpitations are not a serious problem. Common causes include:

* Anxiety. Fear. Stress. Hyperventilation.

* Caffeine. Diet pills. Nicotine. Drugs.

* Exercise.

* Medicines. Examples are beta-blockers, some asthma and cold medicines, and thyroid pills.

Other causes are:

* An arrhythmia (heart rate or rhythm disorder).

* Mitral valve prolapse (MVP). This is a heart valve problem. It may be treated with medicine. It is not usually a serious condition.

* Anemia.

* Hyperthyroidism.

* Low blood sugar.

Treatment

Treatment depends on the cause.

Questions to Ask

Self-Care / Prevention

* If palpitations occur with exercise, stop the activity. Rest. When you exercise again, gradually increase how long and how intense you do the activity.

* To relieve stress and anxiety, do relaxation exercises.

* Limit or avoid caffeine, nicotine, and alcohol.

* Don’t take cold/allergy medicines. Don’t take appetite suppressants.

* Call your doctor if rest doesn’t help or if palpitations occur again and again.

Resources

The American Heart Association

800.AHA.USA1 (242.8721)

www.heart.org/HEARTORG

National Heart, Lung, and Blood Institute (NHLBI)

www.nhlbi.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Are You Driving Yourself To Burnout?

SUCCESS OVER STRESS

Commuting length, distance, and means are stress factors that can lead to burnout, said Annie Barreck of the University of Montreal’s School of Industrial Relations.

By car:

No surprises: the bigger the city, the more stressful the commute, at least for people traveling by car. Passengers are more likely to be stressed out than drivers because carpooling reduces the passenger commuters’ sense of control, which causes them more stress before they’ve even arrived at work.

By public transit:

People with long commutes from rural areas via bus or train connections are stressed about uncontrollable delays. The stress carries over into the workplace. But transit users in major urban areas are less likely to have symptoms of burnout.

By bike or on foot:

Biking is also a mixed bag that is determined by the area the commuter is working in. Commuting by bike in the suburbs is more stressful than biking in the city where cyclists and walkers have access to safety features such as cycle paths and pedestrian crossings, which increase their sense of control over their commute.

Study findings show that the risk of burnout increases significantly when a commute lasts more than 20 minutes. Above 35 minutes, all employees are at increased risk of cynicism toward their job. Barreck believes this should lead employers to adopt flexible commuting arrangements.

© American Institute for Preventive Medicine

January 23, 2026