HealthyLife Articles

Tag: Health Conditions

How To Build Strong, Healthy Nails

SELF-CARE CORNER

Taking proper care of your nails is more than a matter of looks. Clear, strong nails are a marker of good physical health. They reflect everything from your level of stress to the quality of your diet.

It may seem like a simple thing, but caring for your nails is an essential part of a comprehensive self-care routine. Healthy nails don’t happen by chance. Here is what you need to know to keep your nails in excellent condition.

Keep nails trimmed and shaped

Don’t wait for nails to break or become jagged before giving them a good trim. Fingernails, in particular, need frequent grooming to maintain a healthy shape.

For best health, cut nails straight across. Then, use an emery board to give them a rounded shape at the tips. This will prevent breakage and minimize the risk of ingrown nails.

The nails on your fingers grow three times faster than the nails on your toes. Plan to trim and shape them more often than your toenails.

Care for your cuticles

The cuticle seals the skin of your finger around the nail. Never trim or move the cuticles as this disrupts the seal and increases your risk of a nail infection. If you go for a manicure, let the technician know to leave the cuticles alone.

Cuticles benefit from extra moisture, especially in the winter months. You can use a special cuticle moisturizer. Or, even simple hand lotion massaged into the nail area will improve cuticle health.

Limit manicures and pedicures

Harsh nail products and regular use of polish weaken your nails. Wearing artificial nails can make your nails thin and brittle, as well as increase the risk of infection.

Enjoy manicures and pedicures on occasion, but make sure to give your nails a break in between. Letting your nails enjoy time without polish or products will keep them healthy and less prone to breakage.

If you really love artificial nails, save them for special occasions and opt for a simple french manicure whenever possible.

Don’t forget your toenails

Because toenails do not grow as fast, they often don’t get as much care and attention. But don’t fall into the habit of ignoring them.

Inspect toenails regularly and watch for sharp edges or ingrown nails. Also, keep a close eye out for changes in nail color which could signal a nail problem or even an infection.

Wear comfortable shoes that don’t pinch the toes and use flip-flops at public showers or pools. These steps will keep the toenails clean and healthy.

© American Institute for Preventive Medicine

January 23, 2026
Shopping Around For Contact Lenses

FINANCIAL HEALTH

Many people wear contact lenses. But you don’t have to buy your contacts from your eye care provider. You can choose to get your contacts prescription from your provider and then shop around for lenses.

Get an eye exam

Before you go shopping for lenses, make sure your eyes are healthy. See your eye care provider regularly. Your provider might be an optometrist or ophthalmologist, depending on your needs.

During your visit, your provider will check your eyes and determine your contact lens prescription.

Getting your prescription

Your eye care prescriber can give you your prescription after your exam. Your provider cannot charge you for your prescription. You may have to pay for the eye exam and contact lens fitting.

What should my prescription include?

Your contact lens prescription must include:

* Your name

* Date of your eye exam

* Date of prescription

* Doctor’s name, mailing address, phone number and fax number

* Power, material, and/or manufacturer of the prescribed lens

* Base curve of the lens

* Diameter of the lens, when needed

Source: Federal Trade Commission

© American Institute for Preventive Medicine

January 23, 2026
Insomnia 3

SleepWell® Program

Week 1

Insomnia includes problems falling asleep, staying asleep, or waking up too early. It is normal to have a bad night of sleep every now and then. Occasional poor sleep becomes insomnia when this pattern continues for several weeks AND fatigue or feeling drowsy during the day occurs due to lack of sleep.

There are many causes of insomnia. Too much caffeine, travel, taking care of an ill loved one, or stress can affect your sleep. Quite often, insomnia is a result of conditioning your body to be awake in bed, even if you feel tired or know you need sleep. Having trouble sleeping over several nights may lead to worrying about being able to fall asleep or expecting to lie awake for hours.

Whether your sleep issues are transient (come and go) or chronic (occur all the time), this guide can help to improve your ability to fall asleep and stay asleep.

Sleep Problems & Health Conditions

If you have trouble sleeping or have daytime sleepiness for longer than three weeks, consult your doctor.

Any condition, illness, injury, or surgery that interrupts sleep due to pain, discomfort, or waking to urinate can cause sleep problems. Health conditions that affect sleep include: arthritis, asthma, COPD, fibromyalgia, narcolepsy, and thyroid disorders. Sleep problems are also linked to many mental illnesses. These include anxiety, depression, bipolar disorder, PTSD, and substance abuse. Over-the-counter medicines, such as decongestants and diet pills can affect sleep, too.

Sleep Apnea Signs:

* Loud snorting sounds while sleeping on the back

* Repeated periods when breathing stops for 10 or more seconds during sleep

* Waking up many times during the night and excessive daytime sleepiness

* Exhaustion and having a hard time concentrating during the day

Periodic Limb Movements in Sleep (PLMS) and Restless Leg Syndrome Signs:

* Creeping, crawling, pulling and/or painful feelings in one or both legs

* Jerking or bending leg movements that you can’t control during sleep

© American Institute for Preventive Medicine

January 23, 2026
How To Treat Cat & Dog Bites

SELF-CARE CORNER

Family pets, stray dogs and cats or neighborhood animals can all bite. Do you know what to do if you or your child gets a bite?

What to do now

Right away, you should:

* Wash the skin wound with soap and water.

* If it’s bleeding, use a clean towel to gently press down on the area.

* Once bleeding has stopped, apply a sterile bandage.

Should I call a doctor?

Some bites may need medical care. Call your doctor if:

* You think it might be infected. Look for fever, redness, swelling, warmth and drainage.

* You can’t get the bleeding to stop after pressing on it for 15 minutes.

* You think the injury is serious or it looks deep.

* You think there might be a broken bone.

* You have diabetes or a weakened immune system.

* Your last tetanus shot was more than 5 years ago. Or, you don’t remember when you last had a tetanus shot.

* You were bit by a wild or stray animal.

* The bite was on the face.

* The bite happened to a child.

* You don’t know if the animal is up to date on all its vaccines (shots).

Do I need a rabies shot?

Most cats and dogs in the U.S. don’t have rabies. So most people who get bit by a cat or dog don’t need to get a rabies shot. Many wild animals can have rabies, though. Raccoons, skunks, squirrels, bats and coyotes may have it.

If you know the owner of the cat or dog that bit you, ask for their health records. Sometimes the pet needs to be isolated so they can look for signs of rabies. If any signs show up, they will test the animal for rabies. If the animal tests positive, then you need a rabies shot.

If you were bit by a stray animal, call animal control. They will try to find the animal so they can test it for rabies. You may need to report the bite to animal control or your local health department too. Ask your doctor if you’re not sure.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Tooth-Brushing Truth

WELL-BEING

Clean teeth are healthy teeth.

Change your toothbrush with the seasons.

Don’t wait until your 6-month dentist visit to get a new toothbrush. You should change your brush every 3 months, or sooner if it starts to fray.

You’re probably using too much toothpaste.

Adults and children over 3 years of age only need a pea-sized amount of fluoride toothpaste. For children younger than 3, the toothpaste should be the size of a grain of rice.

Don’t scrub so hard.

Choose a soft-bristled brush and don’t overdo it. Brush hard enough to clean the film off your teeth, but be gentle.

Power brushes can give you a hand.

Manual brushes clean well, but power brushes have their place, too. If you have trouble brushing on your own or tend to have a lot of plaque, try a power brush.

© American Institute for Preventive Medicine

January 23, 2026
Insomnia 4

Sleep Well

Do You Have Insomnia?

Answer these questions:

1. Do you have trouble falling asleep?

2. Do you have problems staying asleep?

3. Do you wake up too early and can’t get back to sleep?

4. Do any of these problems last at least 3 weeks?

If you answered yes to number 4, answer these questions about problems that occur when you are awake:

5. Do you feel like you do not get enough refreshing sleep?

6. Do you yawn and feel tired?

7. Do you lack energy or have fatigue?

8. Do you have a hard time concentrating?

9. Do you feel depressed and/or cranky?

If you answered yes to question number 4 and yes to any question from number 5 through 9, you could have insomnia.

Why You Need Sleep

Getting enough sleep and good quality sleep helps you maintain good health and function your best during the day. You need sleep to:

* Have energy.

* Think clearly.

* React quickly.

* Be productive.

* Learn and remember things.

* Help your immune system fight infections.

According to the National Sleep Foundation, about 50% of adults in the U.S. have problems with sleep at least a few nights a week. And recent studies find that the average person gets less than 6 hours of sleep per night. (On average, adults need at least 7 to 8 hours of sleep each night.)

A lack of sleep or getting poor quality sleep can lead to a wide range of health problems.

Health Problems from a Lack of Sleep

* Anxiety, depression, and alcohol abuse.

* Obesity.

* Heart disease.

* High blood pressure.

* Diabetes.

* Stroke.

* Gum disease.

* Accidents and an increased risk for injury and death. About 20% of all serious car crashes are linked to driver sleepiness. Also, workers with severe insomnia make 2½ times more serious work errors than persons who get proper sleep.

Getting enough, quality sleep is as vital to good heath and long life as are healthy eating and regular exercise.

Do’s & Don’ts for Insomnia

Do’s

* Do regular exercise daily. Physical activity releases muscle tension, relieves anger, and improves mood.

* Do mild exercises four or more hours before bedtime.

* Do relaxation exercises as needed throughout the day and before you go to bed.

* Follow a regular daily schedule for meals and snacks.

* Choose larger meals at breakfast and lunch than at dinner. At each meal, have complex carbohydrate foods, such as whole-grain breads and cereals, fruits and vegetables.

* Limit caffeine to 300 milligrams (mgs.) a day. More than 500 to 600 mgs. a day may cause you to be anxious, nervous, and makes it harder to sleep well.

* Cut down on caffeine gradually. Daily usage of caffeine can result in physical dependence. If caffeine is stopped abruptly, withdrawal symptoms can occur. These include headache, feeling down, having a hard time concentrating, and fatigue.

Don’ts

* Don’t do vigorous exercise within six hours of going to bed.

* Don’t have large meals near bedtime. These may keep you awake, especially if you have heartburn or a similar problem.

* Don’t have caffeine for 6 hours before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Irritated Eyelids And Blepharitis

SELF-CARE CORNER

You might not think about your eyelids very much. That is, until there’s a problem with them. Blepharitis, a common eyelid condition, can cause irritated, red, itchy eyelids. It can also cause flaking on the eyelids.

What causes blepharitis?

Blepharitis usually happens when bacteria on the skin become unbalanced. Certain things can trigger this bacteria growth, including:

* Allergies

* Mites

* Dandruff

* Oily skin

* Rosacea

Signs and symptoms

Blepharitis can feel different to different people. Blepharitis symptoms include:

* Watery eyes or extra tearing

* Red and swollen eyelids

* Dry eyes

* Crusting of the eyelids

* Itching

* Blurry vision

Self-care

Most people can manage blepharitis with self-care at home. Here’s how:

* Wash your hands. Then apply a warm, moist compress to each eyelid twice a day. Use a clean cloth for each eye.

* Gently scrub the eyelids with water and baby shampoo or a gentle eyelid cleanser.

* Rinse thoroughly with clean, warm water and dry with a clean towel.

* If you have dandruff, wash your hair with anti-dandruff shampoo on a regular basis.

* Avoid using eye makeup or wearing contact lenses until blepharitis symptoms are gone.

Is blepharitis dangerous?

Blepharitis isn’t usually dangerous. But its symptoms can be painful or bothersome. Sometimes blepharitis can cause other eye problems, such as:

*Stye:A red, painful bump on the eyelid caused by a blocked oil gland.

*Chalazion:A red bump on the eyelid that doesn’t hurt.

*Cornea damage:The cornea is the clear outer layer of the eye.

If blepharitis doesn’t get better with self-care measures, contact your doctor. In some cases, you may need special eye drops or antibiotic ointment. Always ask your doctor before using any drops or other products in your eyes.

Sources: American Academy of Ophthalmology, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Understanding Autism

MEDICAL NEWS

Autism is a spectrum of developmental disorders that impacts how a person learns, communicates, behaves, and interacts socially. While boys are more likely to be affected, autism spectrum disorders (ASD) can develop in people of all ages, races, and ethnicities.

Health professionals believe ASD is caused by a mix of genetic and environmental factors. Autism presents differently in each individual and ranges from very mild to requiring extensive support.

Signs of ASD

Screening is a routine part of well-child visits during the first few years of life. However, those with only mild impairments from ASD may remain undiagnosed until later in life. Signs include:

* Poor eye contact

* No babbling or pointing before age 1

* Not responding appropriately to name

* Poor social responsiveness

* Preferring to play alone

* Repetitive movements such as hand-flapping

* Delays in skill development

* Loss of previously acquired skills

* Preoccupation with certain objects or subjects

* Inflexible adherence to routine

Diagnosing ASD

There is no blood test or other medical diagnostic test. A doctor makes the diagnosis based on observation of the child’s behavior and developmental history. Screening tools a physician may use include:

* Developmental screening

* Developmental monitoring

* Comprehensive developmental evaluations

If a child has additional risk factors for autism, your doctor may recommend additional screenings. Risk factors include:

* Preterm delivery

* Low birth weight

* Lead exposure

* Sibling with ASD

* Other factors

Treatment for ASD

There is no cure for ASD. However, treatment can significantly improve symptoms. Many people with autism benefit from a combination of therapies that help them develop language and social skills and encourage positive behaviors. Common treatment includes:

* Speech therapy

* Occupational therapy

* Educational interventions

* Intensive behavioral interventions

* Family counseling

* Skill-oriented training

* Medication

* Physical therapy

* Cognitive behavior therapy

* Nutritional therapy

© American Institute for Preventive Medicine

January 23, 2026
Sleep Disorders & Snoring 2

Sleep Well

Not getting enough sleep can cause you to be sleepy during the day. It can make you less able to function. Snoring and sleep disorders can cause these problems, too.

Insomnia

Signs & Symptoms

* Having trouble falling asleep. Waking up in the middle of the night. Waking up too early and not being able to get back to sleep.

* Feeling like you didn’t get enough sleep.

Causes

* Too much caffeine. Drinking alcohol and/or smoking before bedtime.

* Too much noise when falling asleep.

* Emotional stress. Depression. Anxiety. The manic phase of bipolar disorder.

* Fibromyalgia.

* Over active thyroid gland.

* Any condition, illness, injury, or surgery that causes enough pain or discomfort to interrupt sleep. Heart or lung conditions that cause shortness of breath when lying down. Side effects of some medicines, such as over-the-counter diet pills or decongestants.

* Changes in sleep/wake schedules, such as with work shift changes and jet lag.

* In children, nightmares or bed-wetting.

Treatment

* Self-care and prevention tips.

* Treating the problem.

* Prescribed short-acting sleeping pills.

Self-Care / Prevention

* Avoid caffeine for 8 hours before bedtime.

* Avoid long naps during the day.

* Have no more than 1 alcoholic drink with or after dinner.

* Avoid using electronic devices, such as a laptop computer before falling asleep and in the middle of the night. The type of light that emits from these devices makes it hard to fall asleep.

* Avoid nicotine. Don’t smoke. Stay away from secondhand smoke.

* Get regular exercise, but not within a few hours of going to bed.

* Before bedtime, take a warm bath or read a book, etc. Avoid things that hold your attention, such as watching a suspense movie.

* Keep your bedroom quiet, dark, and comfortable.

* Follow a bedtime routine. Lock or check doors and windows, brush your teeth, etc.

* Count sheep! Picture a repeated image. Doing this may bore you to sleep.

* Listen to recordings that help promote sleep.

* Take over-the- counter sleep aids, (e.g., melatonin, Tylenol PM, etc.) as advised by your doctor. Don’t take anyone else’s sleeping pills.

* If you wake up and can’t get back to sleep or can’t fall asleep, after 30 minutes, get out of bed. Read a relaxing book or sit quietly in the dark. In about 20 minutes, go back to bed. Do this as many times as needed.

Restless Leg Syndrome (RLS) and Periodic Limb Movements in Sleep (PLMS)

Signs & Symptoms

* Creeping, crawling, pulling and/or painful feelings in one or both legs.

* Jerking or bending leg movements that you can’t control during sleep.

Causes

The cause is not known. These factors play a role:

* Family history of RLS.

* The last months of a pregnancy.

* Chronic diseases, such as kidney failure, diabetes, and rheumatoid arthritis.

Treatment

* Self-care and prevention tips.

* Prescribed medicines to control symptoms.

* A type of electric nerve stimulation.

Self-Care / Prevention

* Take medications as prescribed. Let your doctor know if the medicine no longer helps.

* For relief, move the legs. Walk, rub, or massage them or do knee bends.

* Limit or avoid caffeine.

* Take a warm bath before bedtime.

Sleep Apnea

Signs & Symptoms

* Loud snoring and snorting sounds while sleeping on the back.

* Repeated periods when breathing stops 10 or more seconds during sleep.

* Waking up many times during the night. Excessive daytime sleepiness.

* Exhaustion. Hard time concentrating. Acting very cranky. Depression or other mental changes.

* Early morning headaches.

Causes

* Too much muscle tissue is in the airway or the tissue relaxes and sags. These things narrow or block the airway. Persons who snore loudly and are overweight are more prone to these problems.

* A physical problem in the nose or upper airway.

Treatment

The goal is to keep the airway open during sleep. This is done with self-care measures and one of these treatments:

* A mouth guard dental device custom made by a dentist. This is worn during sleep. It pushes the lower jaw forward to open the air passage behind the tongue.

* A nasal continuous positive airway pressure (CPAP) device. Pressure from an air blower forces air through the nasal passages using a mask worn over the nose during sleep.

* Surgery to correct the cause of the airway obstruction.

Self-Care / Prevention

* Lose weight, if you are overweight.

* Don’t drink alcohol. Don’t use tobacco products.

* Don’t take sleeping pills or sedatives.

* Use methods, such as those listed under Self-Care / Prevention – For Snoring to keep from sleeping on your back.

Snoring

Signs & Symptoms

* Loud sounds. Harsh breathing. Snorting sounds. These occur during sleep.

Causes

* Sleeping on the back. The tongue falls back toward the throat and partly closes the airway.

* Nasal congestion from allergies or colds. Smoking. Drinking alcohol. Taking sedatives. Overeating (especially before bedtime).

* Sleep apnea or chronic respiratory disease.

* An obstructed airway. This can be due to enlarged tonsils or being overweight.

* Changes in hormones, such as during menopause or the last month of pregnancy.

Treatment

Self-care treats most cases. Other options are:

* Wearing a dental device that holds the jaw in a forward position.

* Surgery, if needed, to correct the problem.

* Treatment for sleep apnea, if needed.

Self-Care / Prevention

* Sleep on your side. Prop an extra pillow behind your back so you won’t roll over. Sleep on a narrow sofa for a few nights to get used to staying on your side.

* Sew a large marble or tennis ball into a pocket on the back of your pajamas. This can help you stay on your side when you sleep.

* If you must sleep on your back, raise the head of the bed 6 inches on bricks or blocks. Or buy a wedge that is made to be placed between the mattress and box spring to elevate the head section.

* Lose weight, if you are overweight. Excess fatty tissue in the throat can cause snoring. Losing 10% of your body weight will help.

* Don’t smoke. If you do, quit. Limit or don’t have alcohol, sedatives, or a heavy meal within 3 hours of bedtime.

* To relieve nasal congestion, try a decongestant before you go to bed.

* Get rid of allergens in the bedroom. These include dust, down-filled (feathered) pillows, and down-filled bed linen.

* Try over-the-counter “nasal strips.” These keep the nostrils open and lift them up. This helps lessen congestion in nasal passages.

Questions to Ask

How Much Sleep is Needed?

* Adults need between 7 and 9 hours of sleep each night.

* Teens need at least 8-1/2 to 9-1/4 hours of sleep each night.

* After 6 months of age, most children sleep between 9 and 12 hours at night. Up to age 5, children may also take daytime naps for a total of 1/2 to 2 hours a day.

Resources

National Center on Sleep Disorders Research (NCSDR)

301.435.0199

www.nhlbi.nih.gov/about/ncsdr

National Sleep Foundation

703.243.1697

www.sleepfoundation.org

© American Institute for Preventive Medicine

January 23, 2026
Is It Food Poisoning Or A Virus?

SELF-CARE CORNER

Many people know the awful feeling of an upset stomach. It happens to almost everyone at least a few times in our lives. Many times, we blame the last thing we ate. But this is not always the cause.

It can be hard to know what made you sick. If you got food poisoning, it can take 24 hours or more to get sick from some germs. And if you caught a virus, it can take several days to get sick after you were exposed.

‘stomach flu’ isn’t the flu

Many people will say they had the “stomach flu” if they had a stomach virus. But the flu, or influenza, is not the same thing. The real flu rarely causes stomach problems in adults. Instead, it causes fever, coughing, headache and body aches.

Norovirus is a virus that often causes stomach symptoms. It spreads easily in crowded places, schools and daycares.

What is food poisoning, anyway?

Food poisoning happens when you eat or drink something that contains harmful germs.

If you were with others who ate the same food as you, they could get sick too. This is where it becomes hard to know if you have food poisoning or a viral infection. You can only get food poisoning through contaminated food. You get norovirus from other people.

Symptoms look the same

Both viruses and food poisoning can cause:

* Stomach pain

* Vomiting

* Diarrhea

* Fever

* Headache

* Body aches

* Tiredness

Which one is it?

If there is a large outbreak of food poisoning, you may find out about it. It could be in the news if many people got sick. But often, you may never know if you had a stomach virus or food poisoning. The symptoms are very similar.

Sometimes doctors may run tests to find out what kind of illness you have. Usually, however, this isn’t necessary.

Talk to your doctor

Most people get better on their own after a stomach illness. But if you’re concerned, talk to your doctor. They can tell you what you should do based on your symptoms, age and health history.

If you’re worried about serious dehydration or if the illness is severe, you should get medical help right away.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026