HealthyLife Articles

Tag: habits

See The Light In Healthy Ways

Eye Conditions

* Compact fluorescent light bulbs (CFLs) uses 75% less energy and last 10 times longer than incandescent bulbs, but contain tiny amounts of mercury. Recycle them according to your state’s guidelines. To safely dispose of a broken CFL, follow EPA guidelines fromepa.gov/hg.

* Wear eyewear that protects your eyes from ultraviolet (UV) light when it is sunny and even on cloudy days. Choose sunglasses that block 99 to 100% of both UVA and UVB rays.

* Wear a wide-brimmed hat during outdoor activities.

* Open blinds and curtains to let daylight fill rooms during the day.

* Install a skylight or solar panels for light and warmth and to save on cooling, heating, and lighting costs.

* Turn off lights when not in use. Install motion sensors, timers, and task lighting to save on light usage. One to two hours before bedtime, dim the lights.

* Wear protective eyewear during sporting events. Before mowing the lawn, look for and remove debris.

© American Institute for Preventive Medicine

January 23, 2026
Thinking About Changing

WELL-BEING

Do you want to lose weight, quit smoking, eat healthier, get fit, manage stress, drink less alcohol? First, ask yourself: Are you ready to change?

Meg Baker, director of Employee Wellness at the University of Alabama at Birmingham, says while the focus on self-improvement is good, you must be ready to make a change in order to actually do so. To help prepare for any lifestyle change, Baker offers some tips:

* Develop small, short-term goals that will fit into your schedule. Make them realistic.

* Consider the benefits and reasons for the change.

* Talk to a family member, friend, or coworker about goals. Sharing your goals with others will increase the likelihood of your staying committed to a new gym regimen or stop smoking plan, and they may want to join you.

“If the new behavior has lost its luster, switch things up,” Baker said. “Variety is the key to life and can keep you from getting burned out. Spice things up by changing your normal exercise routine, finding new healthy recipes online, or joining a new exercise class.”

© American Institute for Preventive Medicine

January 23, 2026
Be Persistent

Healthylife® Weigh

Part 7

You may be reading this page well before you reach your goal. That’s okay. Understand that weight loss takes time. Continue to build on what you do each day. Remember, it isn’t a single healthy meal or workout that will get you to your goal. It’s also not a single poor choice or skipped workout that will derail you.

* Build trends of healthy choices.

* Know and live your values.

* Treat your thoughts and actions with compassion.

* Don’t settle with just what you know now. Keep learning.

* Create a web of support.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Keeping A Food Diary

HEALTHY EATING

If you’re trying to lose weight or simply want to eat healthier, keeping a food diary can help. Often times, we eat little bites here and there that don’t seem like much, but calories from them can add up quickly. A food diary will help you see everything you eat and drink so you can be more aware of extra calories or unhealthy choices. It can also help you see if you are eating because of stress or emotions. Then, you can find ways to stop these habits.

A food diary doesn’t have to be complicated. Food diary apps are available, but they’re not necessary. The American Academy of Family Physicians and the CDC say you should write down these things:

* What you ate and drank

* The time you ate meals and snacks

* Where you ate and any other activity you were doing (watching TV, checking emails, etc.)

* Who you were with

* How you were feeling (before, during, and after eating)

Don’t rely on your memory at the end of the day. It’s too difficult to remember every bite or sip. Instead, have the diary with you and write things down as soon as you can. Being honest and taking note of everything you eat and drink can help you see your eating patterns and pinpoint ways you can make healthy changes.

© American Institute for Preventive Medicine

January 23, 2026
10 Habits For Healthy Weight

SELF-CARE CORNER

1. Drink more water. Staying hydrated can give you more energy to be active.

2. Don’t drink soda. Sugary drinks add extra calories and no nutrition. Try to cut back or skip them all together.

3. Get exercise. Don’t worry about getting exercise every single day. If you miss a day or two, start again. Don’t give up.

4. Eat more fruits and vegetables. Replace high-calorie foods like French fries, potato chips or processed foods with fresh or frozen fruits and veggies.

5. Focus on sleep. Being rested helps control hunger and may help you prevent weight gain.

6. Eat only when hungry. Treats are tempting but save them for special occasions.

7. Control food portions. Start with small amounts of food on your plate and eat slowly. Then, go back for more food only if you’re still hungry.

8. Keep a food diary. Write down everything you eat. This may help you understand where you could make better food choices. You can also use an app on your phone or computer to do this.

9. Don’t eat in front of the TV. Instead, eat without distractions at a table. This can help you avoid mindless overeating.

10. Try strength training. Exercises like leg lifts and push-ups build muscle. This helps you burn more calories, even while resting.

Look for more healthy, proven ways to lose weight atwww.familydoctor.org. This website has advice on healthy food choices, exercise basics, and more.

© American Institute for Preventive Medicine

January 23, 2026
Ways To Improve Brain Health

MEDICAL NEWS

Dancing

Dancing offers social interaction and a distraction from the day’s stress. It’s also a great way to get aerobic exercise. Dancing challenges the mind, which supports a healthy brain.

Running

Studies have shown aerobic exercise like running reduces anxiety and depression. Being active may also reduce the risk of Alzheimer’s disease.

Sleeping

Lack of sleep hurts reasoning and problem-solving skills. Some studies suggest that sleep helps clear out toxins from the brain, helping it to stay healthy and sharp.

Relaxation

Deep breathing, prayer and meditation can help relax the mind and lower stress levels. Long-term stress can damage how the brain works, so coping with stress in healthy ways gives your brain a boost.

Sources: National Institutes of Health, Alzheimer’s Association, National Alliance on Mental Illness

© American Institute for Preventive Medicine

January 23, 2026
10 Ways To Extend A Healthy Life

SELF-CARE CORNER

“Whether you’re turning 30, 40, 50, 65, or 90, there’s no reason to assume you’re doomed to decline after a certain age-especially if you’re doing everything you can to stay healthy and active,” says Colin Milner, CEO of the International Council on Active Aging. Milner offers the following “E-tips” to help you extend a healthy life.

1. Expectations:

If you’ve been following a healthy lifestyle, simply keep going. If you need to make changes, anticipate succeeding, not failing-and don’t let age be a barrier. Research has shown that thinking positively about getting older can extend your life by as much as 7.5 years.

2. Enthusiasm:

Few people are thrilled with every aspect of their lives, but many have at least one area-family, friends, work, a hobby-they feel good about. Identify an activity or connection that sparks your enthusiasm and make it your lifeline. Try to extend that enthusiasm to other areas of your life.

3. Energy:

Having the energy and motivation you need to age well are hallmarks of healthy living. If you’re tired all the time, don’t let it drag you down. Get a checkup to try to determine the cause-and the solution.

4. Eating:

Eating a balanced diet and attaining/maintaining a normal weight are keys to physical and mental health. If you need to lose weight or make changes in your diet, keep your expectations high-you can do it.

5. Exercise:

Staying physically active fuels the body and mind. If you’re already exercising regularly, keep it up. If you’re getting started, know your skill level, set goals, progress at your own pace, and be consistent.

6. Engagement:

Volunteers have higher levels of well-being and life satisfaction than those who don’t volunteer. Get involved.

7. Emotions:

Everyone feels down at times, but full-blown depression is a major cause of disability. If you’re feeling out of sorts for two weeks or more, talk with your doctor or take an online screening test atwww.mentalhealthscreening.org. Often, simply exercising and eating right can change your mood.

8. Education:

Life-long learning is important to living an independent and fulfilling life. Start now to learn a new area of knowledge or physical activity. It’s good for the brain.

9. Effort:

Changing expectations and embarking on new behaviors takes energy and effort, but the results are well worth it.

10. Enjoyment:

A healthy life generally is a joyous one.

© American Institute for Preventive Medicine

January 23, 2026
4 Money Mistakes To Avoid

FINANCIAL HEALTH

Little everyday choices can have a big impact on your finances. If you want to save more or spend less, think about whether you’re making any of these mistakes.

Mistake #1: You put off saving money.

Do you think that you can wait a few more months or even years before you need to save for retirement, your kids’ college or other future needs? Even if you can only put away a few dollars each week, start now. It can add up over time and the sooner you start, the more money you’ll have later.

Mistake #2: You spend too much on “treats.”

We all like to treat ourselves once in a while. But, if you’re spending money on treats often, such as going to the movies or buying yourself a new item, you could be creating money problems. Look for low-cost or free ways to reward yourself. Set aside some time with a friend, take a hot bath, watch a favorite movie at home or check out free museums and concerts.

Mistake #3: You get lots of coupons in your mail and email.

If you get catalogs in the mail and your inbox is filled with coupons and deals, this could be wrecking your money goals. After all, you may not need the items that are advertised. But, they look like such a good deal that you decide to buy them anyway. Do you really need another sweater or pair of jeans, or are you buying them because of the sale? Unsubscribe from email coupons and newsletters, and throw catalogs in the recycling bin. This can help lower the temptation to shop.

Mistake #4: You don’t know how much money you really have.

If you are struggling financially, it can be hard to look at your bank account balances. But, it’s better to know what you can afford than to go deeper into debt. Make a budget of what you have and what you can spend each month after bills are paid. Try to stick to your budget and find ways to cut out unnecessary items.

© American Institute for Preventive Medicine

January 23, 2026
4 Behaviors For A Healthy Wallet

FINANCIAL HEALTH

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

January 23, 2026
4 Ways To Save Money At Home

FINANCIAL HEALTH

Homes come with costs. Rent, mortgage, utilities and other expenses can add up. Here are some ways to save right at home that can help your wallet.

Unsubscribe from advertising.

Getting emails from stores and companies can tempt you to buy things you don’t really need.

Cool down the water heater.

Turn down the water heater 10 degrees and you can save 5 percent on water heating costs.

Check your insurance.

Shop for homeowners insurance every year or two. You may find a cheaper plan with the same coverage.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026