HealthyLife Articles

Tag: balance

  • New Guidelines On How To Eat Right

    HEALTHY EATING

    Image of family sitting at the kitchen table eating dinner.

    When it comes to eating right, it’s easy to get frustrated. It seems there’s always a new diet in the news, telling you to avoid certain foods or only eat certain things. How do you know what works and what’s just a fad?

    Every five years, the U.S. Department of Agriculture issues new eating tips for Americans to help them make healthy food choices. These guidelines aim to help you eat a wide variety of healthy foods and minimize unhealthy choices. The latest guidelines were recently released, and they recommend that you eat the following:

    *  Vegetables in a variety of colors – dark green, yellow, red, and orange

    *  Legumes (beans and peas), starchy foods like potatoes, and other fresh produce

    *  Plenty of whole fruits

    *  A variety of grains like bread and pasta, making sure at least half of them are whole grains

    *  Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified non-dairy beverages

    *  Protein foods, including seafood, lean meats and poultry, eggs, nuts, seeds, and soy products

    *  Healthy oils, such as olive and canola

    What not to eat

    The guidelines say you should limit saturated fats to less than 10 percent of your daily calories. Do the same for added sugars – no more than 10 percent of total calories. Avoid trans fats altogether. Limit daily sodium intake to 2,300 mg. You can find all of these nutrients on the nutrition facts panel.

    Activity and your health

    Finally, the USDA recommends adults get at least 30 minutes of exercise, five days a week. Walking is a great choice for most people. This can be broken up into smaller, 10-minute increments if needed. The main point is to avoid being inactive. Exercise has numerous benefits for your health, including reduced risks of heart disease, obesity, type 2 diabetes, and even some types of cancers.

    The guidelines are meant to be a helpful resource. If you’re not meeting all of them now, don’t give up. Each day that you work toward these healthy guidelines is a step in the right direction.

    © American Institute for Preventive Medicine

  • Dizziness & Vertigo

    Brain & Nervous System

    Dizziness is feeling lightheaded. It is a symptom of another condition. Vertigo is a spinning feeling. It affects the inner ear, the brain’s gravity-and-motion detector.

    Dizziness Conditions

    Heat Stroke

    Signs & Symptoms

    Sudden dizziness with:

    *  Hot, dry, red skin

    *  High fever. No sweating.

    *  Pulse that is rapid and then gets weak

    *  Exposure to very, very hot conditions

    What to Do

    Get immediate care.

    Stroke or Transient Ischemic Attack

    Illustration on how a stroke is caused.

    Signs & Symptoms

    Dizziness with “Stroke Warning Signs”

    What to Do

    Follow “Immediate Care” guideline.

    Heart Attack

    Illustration of how a heart attack is caused.

    Signs & Symptoms

    Dizziness with “Heart Attack Warning Signs”

    What to Do

    Follow “Immediate Care” guidelines

    Irregular Heartbeat

    Signs & Symptoms

    Dizziness with a heart rate greater than 130 beats per minute or less than 50 beats per minute or an irregular heart rhythm

    What to Do

    Get immediate care.

    Dehydration

    Signs & Symptoms

    Dizziness with “Signs & Symptoms” of dehydration

    What to Do

    Get immediate care.

    Intestinal Obstruction

    Signs & Symptoms

    Dizziness with:

    *  Abdominal pain and swelling that worsen

    *  Inability to pass stool or gas

    *  Vomiting

    What to Do

    Get immediate care.

    Dissecting Aortic Aneurysm

    Illstration of a descending thoracic aneurysm.

    This is a tear in the main artery from the heart.

    Signs & Symptoms

    Dizziness and fainting. Severe chest pain with extreme pain felt across the upper back (not just on one side) that came on within 15 minutes for no apparent reason, such as an injury or back strain. The pain can spread to the abdomen.

    What to Do

    Get immediate care. (Do not take aspirin.)

    Ear Infection

    Signs & Symptoms

    Dizziness with ear pain, ringing in the ear, pus or other ear discharge, fever

    What to Do

    Contact doctor.

    Illustration of swimmer's ear.

    Labyrnthitis

    This is an inflammation in the ear that usually results from an upper respiratory infection.

    Signs & Symptoms

    Dizziness with:

    *  True spinning sensation

    *  Loss of balance

    *  Nausea and vomiting

    *  Ringing in the ears

    *  Jerky movements of the eye

    What to Do

    Contact doctor.

    Low Blood Sugar

    This can occur in persons taking insulin or oral pills for diabetes and/or after not eating for 4 or more hours.

    Signs & Symptoms

    Dizziness with hunger, sweating, trembling, anxiety, and confusion

    What to Do

    Use self-care.

    Temporary Drop in Blood Pressure (Orthostatic Hypotension)

    This could be a side effect of taking medicines, such as ones for high blood pressure and depression.

    Signs & Symptoms

    Dizziness when getting up too quickly from a seated or lying position

    What to Do

    Use self-care.

    Other Causes of Dizziness:

    *  Alcohol

    *  New medications, antibiotics, or high doses of aspirin

    *  A change in altitude or motion sickness

    *  Sudden movement, such as with turning the head quickly

    *  Seeing fast moving objects Treatment for dizziness depends on the cause.

    Vertigo

    Signs & Symptoms

    *  Wooziness

    *  Sense that the room is spinning

    *  Nausea

    *  Blurred vision

    *  Floating, rocking, and/or rolling feeling

    *  Sense of walking on an uneven surface

    *  Loss of balance

    Causes, Risk Factors & Care

    Vertigo is caused by a problem with the inner ear. Causes of vertigo are:

    *  Benign Positional Vertigo (BPV). This is the most common type. It may happen when you turn over in bed, get up, sit down, bend over, or just tilt your head. The sensations start within seconds of changing positions and last less than a minute. As bothersome as BPV is, it rarely signals more serious disease. Risk factors for BPV are aging, viral infections, and a prior head injury.

    *  Ménière’s disease. This condition may be due to spasms of blood vessels in the inner ear, fluid retention in the inner ear, or allergic reactions. Ménière’s disease is linked with a decrease in hearing and tinnitus. It sometimes leads to permanent hearing loss.

    *  Multiple sclerosis. With this, the covering that protects nerves (myelin) is destroyed. Over time, scar tissue (sclerosis) forms where the myelin used to be in the brain and spinal cord. Scar tissue or inflammation in the brain may cause vertigo symptoms.

    After proper diagnosis, most cases of vertigo are easily treated in the doctor’s office or at home with self-care.

    While attacks of Ménière’s disease can continue for many years, some symptoms can be controlled with medication.

    Self-Care

    For Orthostatic Hypotension:

    *  Don’t jump out of bed. Go from a lying position to a sitting position slowly. Sit on the edge of the bed a few minutes. Stand up slowly.

    *  From a sitting position, stand up slowly. Hold onto the arms of the chair or the head of the bed for support.

    *  If you feel lightheaded, sit back down for a few minutes. Take a few deep breaths. Get up again, slowly.

    For Benign Positional Vertigo (BPV):

    *  Sit on the side of the bed and lean to your right, resting the right ear on the bed. This might make you dizzy and nauseous at first.

    *  Wait 20 seconds until the dizziness stops and sit up straight.

    *  Wait another 20 seconds and repeat steps 1 and 2 on your left side.

    *  Do this exercise 10 to 15 times, 3 times a day.

    For Ménière’s Disease:

    *  Lie still in bed until the dizziness and nausea are gone.

    *  Walk with assistance.

    *  Don’t change positions too fast.

    *  Do not drive, climb ladders, or work around dangerous machinery.

    *  Decrease the amount of salt and fluids in your diet.

    *  Avoid bright lights. Do not read when you have a spinning feeling.

    *  Resume your normal activities when symptoms go away.

    *  Avoid alcohol, caffeine, and tobacco.

    Health at Home Lifetime book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 8 Commandments For Living Long And Living Well

    WELL-BEING

    Image of a group of people with exercise balls.

    You won’t live forever, but you can’t live like there’s no tomorrow, because tomorrow is coming. You can prepare for tomorrow today by making smart lifestyle choices or changing poor health habits-it’s never too late to do that, says Dr. Edward Creagan in his book How Not to Be My Patient: A Physician’s Secrets for Staying Healthy and Surviving Any Diagnosis. Here are Dr. Ed’s eight commandments:

    1. Form stable long-term relationships.

    2. Maintain ideal body weight.

    3. Eat a plant-based diet.

    4. Be active.

    5. No smoking.

    6. Use alcohol in moderation, if at all.

    7. Foster a sense of spirituality and a sense of connectedness to nature or your higher power or force.

    8. Find meaning and purpose in life.

    © American Institute for Preventive Medicine

  • Banish Black & White Thoughts

    Healthylife® Weigh

    Part 4

    Three friends enjoying lunch at rooftop restaurant.

    Consider a thought that you tend to see as black and white. Consider some alternative thoughts or ideas you could have instead. Or, when one comes to mind, return to this page and complete the following chart to practice banishing black and white thinking.

    Black & White Thought

    Example: I can’t go to restaurants because I always overeat and ignore my healthy goals.

    Alternative Thoughts

    I can choose restaurants that have healthy choices that I find tasty. I can have a healthy snack before I go out to eat to help prevent overeating at the restaurant.

    As you make changes to your way of thinking, be self-kind, not self-critical. Thinking rationally is like putting on a new, clear pair of glasses. What looked blurry or confusing before may seem more clear. New solutions to a challenge may appear once you look at it differently.

    © American Institute for Preventive Medicine

  • A Matter Of Balance

    WELL-BEING

    Illustration of 3 people figures with one of them falling.

    A fall for a senior is not simply a matter of shaking it off and standing back up. A fall could mean a broken hip or a bruise, and some seniors really “can’t get up.” Falls are a major threat to the health and independence of older adults.

    The best solution is preventing falls in the first place. And a recent study in the British Medical Journal pointed to the success of exercise programs in reducing falls that cause injuries and broken bones.

    Risk factors for falls include muscle weakness, especially in the legs, and poor balance-all linked to lack of exercise or certain medical conditions. Poor vision and confusion can also lead to falls. Even some medications can cause dizziness. To lower your risk for falls, CDC recommends you do four things:

    1. Exercise to improve balance and strength.

    Walking, using a stretch band and lifting weights increase muscle strength. Yoga and tai chi improve balance. Follow your doctor’s advice for exercise.

    2. Have your doctor or pharmacist review all prescribed and over-the-counter medications you take.

    Some, when taken alone or with other medications or alcohol can make you dizzy or sleepy and raise your risk for falls. Also, let your doctor know if you feel lightheaded when you get up from sitting in a chair or out of bed. Before you get out of bed, sit on the edge of it for a minute or two and get up slowly.

    3. Get an eye exam from an eye doctor at least once a year.

    Follow his or her advice for wearing corrective lenses and/or using low-vision aids. Get treatment for cataract, glaucoma, macular degeneration and other eye conditions as needed.

    4. Make your house safer.

    *  Keep the inside of your house well lit. Use night lights.

    *  Have secure handrails on both sides of  all stairs.

    *  Keep stairs and walk paths clear from clutter and tripping hazards.

    *  Install grab bars in the tub/shower and next to the toilet. If needed, use a shower chair that has rubber tips on the legs and a hand-held shower.

    *  If you use throw rugs, use ones with nonskid backs. Or, put nonslip rug pads or carpet tape underneath rugs.

    *  Wear sturdy shoes with thin, nonslip soles. Avoid going barefoot.

    *  Avoid using a step ladder or a chair to stand on. Keep items you use often in easy-to-reach places.

    *  Be mindful of where your pet and his or her toys are to avoid tripping over them.

    © American Institute for Preventive Medicine

  • Preventing Falls In The Winter

    SELF-CARE CORNER

    Image of family walking outside in the snow.

    Most of us can recall a time when we slipped in the winter snow or on an icy sidewalk. You may have gotten away with just a bruise or a sore spot for a few days.

    But, slips and falls can be serious – especially for older adults and those with health problems. In fact, falls are the leading cause of injuries in older adults. Some falls can even be fatal.

    Colder temperatures mean slick surfaces –  and dangerous falls. Follow these suggestions to help avoid falls in the winter, and share them with the older adults in your life.

    Vehicle safety

    Getting in and out of a car is a prime time for slips and falls.

    *  Look at the surface before you step out of your car.

    *  Keep three or four “points of contact” when getting in and out. This means put both feet on the ground, and have one or two hands on a stable part of the car before you try to move.

    Walk safely

    People who have a high fall risk may need to avoid walking outdoors when it’s icy. But for those who can’t avoid walking in the winter weather, follow these tips:

    *  Get rid of old footwear. Shoes and boots that have worn soles are more likely to lose their grip and slip.

    *  Wear boots with deep cleats or use ice cleats on the outside of boots. These are available at most sporting goods stores.

    *  If you use a cane for walking, consider getting an ice grip that attaches to the tip of your cane.

    *  Wear warm gloves or mittens. Don’t keep hands in pockets, as this makes it harder to keep your balance.

    *  Keep hands free by using a backpack or cross-body purse in place of a handbag.

    *  When possible, choose surfaces that have been salted and that are in direct sunlight.

    *  Keep a small bag of kitty litter in your purse or pocket. If a surface looks icy, scatter some of the litter in front of you before walking.

    *  Don’t be afraid to go “off road.” If a sidewalk looks icy, consider walking on the grass next to it. This can work if you can see that the ground doesn’t have hazards like holes or uneven surfaces.

    *  Use ice melting salt or sand on your sidewalks and around entries to your home. Older adults may need a loved one or a neighbor to help apply this every time it snows or gets icy.

    Source: National Council on Aging

    © American Institute for Preventive Medicine

  • Choose A Variety Of Foods

    Healthylife® Weigh

    Part 2

    Group of happy friends preparing food.

    No one food has all the nutrients needed to sustain life and promote well-being. You need to eat a variety of foods to get all of the nutrients your body needs. Some foods provide more nutrients than others. Food can be a source of pleasure, but its main purpose is to provide nutrients that your body cannot make.

    Choose foods that are nutrient dense. This means they give you a lot of nutrients per calorie. Examples are:

    *  Fruits and vegetables

    *  Whole grains

    *  Fat-free or low-fat dairy foods and drinks

    *  Seafood, lean meats, and eggs

    *  Beans, nuts, and seeds

    Some foods contain ingredients that may harm you or are difficult for your body to digest. Limit foods and beverages high in saturated fat, added sugars, or sodium. To do this, choose fewer of these foods:

    *  Sugar-sweetened drinks and desserts

    *  Refined grains (bread, chips, and crackers)

    *  Red meat and high-fat dairy and cheese

    *  Highly processed meats and cheeses

    Everything you eat or drink does not have to be nutrient dense. One meal won’t make or break your health. The trends in your diet are more important.

    © American Institute for Preventive Medicine

  • Agility Means Mobility

    SELF-CARE CORNER

    Image of 3 senior citizens walking on treadmills.

    Want to be able to move around well as you age? Finding it more difficult to get down on your knees (and get up)? Interested in keeping your joints strong and flexible to meet the demands of daily life?

    Join the club. Without our ability to get around, all kinds of health problems set in, according to the CDC. MySilverAge.com challenges not just seniors but everyone else to work out to improve mobility with these 3 functional fitness workouts:

    *Use sandbells to minimize strain.While exercise equipment such as dumbbells strengthen arms, many weights can place too much strain on the hands. A sandbell-a weighted, contoured fabric bag filled with sand-is an easier alternative for older adults and others who have trouble gripping items, because they offer customizable weight and grip for strength exercises, while minimizing stress and strain on hands.

    *Use interval training for quick bursts of energy.Children tend to have short bursts of energy followed by periods of rest before they start again. Keep up with the kids with interval training. Walk on a treadmill at a normal speed for 5 minutes, then increase to a more challenging pace for 1 minute and repeat.

    *Use an exercise ball for better balance.Good balance is vital for safe walking, stair climbing, and avoiding falls. Use an exercise ball in place of a chair during traditional workouts, such as lifting weights, to help improve balance. The instability of the ball forces all the body’s muscles to work together to support stability and steady balance.

    © American Institute for Preventive Medicine

  • Safe On 2 Wheels

    BE FIT

    Image of women on bike.

    Cycling is a good form of exercise. But with more than 1.4 million injuries reported in 2012 according to the Consumer Product Safety Commission, riders need to be safety conscious before hitting the pavement (literally).

    The American Academy of Orthopaedic Surgeons offers cycling safety rules:

    *  Use a bicycle that is the proper size.

    *  Make sure you are fit enough to ride before you  start pedaling.

    *  Change riding positions to reduce stress on pressure points on your body and avoid overstressing muscles.

    *  Always wear a helmet approved by the American National Standards Institute (ANSI). It should fit  snugly but comfortably and not obstruct vision.

    *  Check your bicycle’s mechanical components regularly (brakes, tires, gears).

    *  Follow traffic signs and lights. Signal your turns   so drivers can anticipate your actions.

    *  Ride in the direction of traffic. Be aware of all surroundings.

    *  Use caution on uneven or slippery surfaces.

    *  Do not listen to music with head phones, talk on  your phone, text or do anything else that can   obstruct your hearing and vision.

    *  Avoid loose clothing. Wear padded gloves and appropriate footwear. Never wear flip flops. Use padded cycling shorts for longer rides.

    *  At night, wear bright fluorescent colors; make sure to have rear reflectors. Both a working tail light and headlight should be visible from 500 feet away.

    © American Institute for Preventive Medicine