HealthyLife Articles

Tag: habits

  • 10 Habits For Healthy Weight

    SELF-CARE CORNER

    Image of feet on a scale.

    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

  • Ways To Improve Brain Health

    MEDICAL NEWS

    Image of older couple dancing.

    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

  • 4 Money Mistakes To Avoid

    FINANCIAL HEALTH

    Image of 3 friends.

    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

  • 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

  • 4 Ways To Save Money At Home

    FINANCIAL HEALTH

    Young couple smiling and holding money.

    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

  • 6 Simple Steps To A Healthier Marriage

    FAMILY LIFE

    Image of young smiling couple sitting against a wall.

    Having a healthy, supportive marriage is important to your overall well-being. But the stresses of life, work, family, and day-to-day problems can put a strain on even the best marriage at times.

    Fortunately, there are some ways you can help keep your marriage strong – or work on problems before they become major issues. Here are some tips from the National Healthy Marriage Resource Center:

    1. Make every effort to keep your commitment.

    Marriage will have “good times and bad,” and you need to realize that challenges will happen. The key is to work through them and be aware that everyone has disagreements and difficulties. No marriage is perfect, but with extra effort from both partners, you can make yours last.

    2. Make time for each other.

    Even when you’re overwhelmed with work, children, or other tasks, don’t forget about your marriage. Set aside time for a dinner alone or even a weekend getaway if you can. If that’s not possible, have 15 to 30 minutes of time to talk and connect each day – without TV or cell phones.

    3. Have a sense of humor.

    Life’s little mishaps are easier to take when you can laugh at them. Mistakes that don’t really hurt anyone don’t have to turn into arguments. Don’t focus on who’s to blame. Laugh at it if you can, and work on a solution together. Forgive your spouse (and yourself!) and try to find the humor in the situation.

    4. Communication is key.

    This is an important aspect of any marriage. Talk about what’s bothering you – and what you love. Listen to what your spouse is saying, and don’t be quick to defend yourself. No one has to “win” an argument. If you both listen and respect each other, a solution or compromise can usually be found.

    5. Do “little” things for your spouse.

    Make a favorite meal for the other person, do the dishes without being asked, or leave a love note. These small things can add up to big happiness. Just showing your spouse that you care about him or her will help build your marriage each day.

    6. Choose your battles.

    Before you get angry about something, ask yourself if it’s worth an argument. If it’s important to you, approach the subject calmly and be honest. If not, take a deep breath and focus your energy on better things.

    Marriage isn’t always easy, but working to keep it strong and healthy can have big payoffs. People in healthy marriages have better mental health and may even live longer. Give your marriage the attention it deserves, and you’ll both enjoy the benefits.

    © 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

  • Babies, Pacifiers & Thumb Sucking

    FAMILY LIFE

    Baby sucking his thumb as father holds him.

    Many babies use pacifiers or their fingers to soothe themselves. But which is best and when should they stop?

    The thumb and finger habit

    Many babies will suck on a favorite thumb or finger. This is normal. There are some good things about this habit:

    *  You don’t have to buy a pacifier. And, you don’t have to worry about it falling on the floor and getting dirty.

    *  A baby always has it when they need it.

    There are some downsides to this habit, including:

    *  Babies may touch things and get germs on their hands. Then, these germs get in their mouth.

    *  Thumb sucking may increase the risk of ear infections.

    *  You can’t take it away when you want them to quit the habit!

    Using a pacifier

    Many babies get pacifiers right after birth and use them for months or years. They can be helpful because they:

    *  Can reduce pain during shots or blood draws.

    *  They may reduce the risk of sudden infant death syndrome (SIDS).

    *  You can take them away when you want them to stop using it.

    Pacifiers aren’t always good. They can:

    *  Cause problems with breastfeeding.

    *  Get lost or fall on a dirty floor or surface.

    *  Increase the risk of ear infections.

    *  Cause dental problems with long-term use (longer than 6 months).

    Your child’s needs

    Many parents find that they need to allow their baby to soothe with fingers or a pacifier. Without it, their baby may be fussy or may not sleep well. Keep these things in mind when weighing the pros and cons:

    *  It’s best to use pacifiers in babies under 6 months. After 1 year of age, babies should start to wean off the pacifier.

    *  Don’t put honey or anything else on a pacifier. Wash it often and especially after it touches the floor or dirty objects.

    *  Thumb and finger sucking can be hard to stop. If your child doesn’t stop by age 4, talk to their doctor.

    If you have questions about pacifier use or thumb sucking, talk to your child’s pediatrician.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine