HealthyLife Articles

Tag: Health Conditions

Insomnia 2

General Health Conditions

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
Pink Eye (Conjunctivitis)

Eye Conditions

Pink eye is an inflammation of the conjunctiva. This is the covering of the inside of the eyelids and the whites of the eyes. The medical term for pink eye is conjunctivitis. It is called pink eye when the cause is a bacterial or viral infection. This is because the white part of the eye looks pinkish-red. Conjunctivitis can also be due to an allergic reaction.

Signs & Symptoms

Questions to Ask

Self-Care / Prevention

For Pink Eye

* Wash your hands often. Don’t share towels, washcloths, etc.

* Avoid contact with other people as much as you can until you have used the prescribed antibiotic eye drops, etc. for 24 hours. Follow the rules of your workplace about pink eye. For children, follow the rules of their school.

* With your eyes closed, apply a cotton ball soaked in warm (not hot) water to the affected eye 3 to 4 times a day. Do this for at least 5 minutes at a time. Use a clean cotton ball each time.

* Throw away any makeup that could be contaminated. Don’t wear eye makeup until the infection is all cleared up. Don’t share makeup with others.

* Don’t share eye drops with others.

* Don’t put a cover or patch over the eye. This can make the infection grow.

* Don’t wear contact lenses while your eyes are infected. Replace contact lenses or disinfect them twice before re-using.

For Allergic Conjunctivitis

* Avoid things you know you are allergic to.

* Use over-the-counter eye drops. These soothe irritation and help relieve itching.

* Apply a washcloth rinsed in cold water to the eyes. Do this several times a day.

* Use protective eyewear when you work with chemicals and fumes.

© American Institute for Preventive Medicine

January 23, 2026
Sinus Problems

Ear, Nose & Throat Conditions

Your sinuses are behind your cheekbones and forehead and around your eyes. Healthy sinuses drain almost a quart of mucus every day. They keep the air you breathe wet. Your sinuses can’t drain right if they are blocked, infected, or swollen. Sinus problems include:

* A sinus infection. This can be acute or chronic.

* Sinus congestion without an infection.

Signs & Symptoms

For a Sinus Infection

* Fever.

* Green, yellow, or bloody-colored nasal discharge.

* Foul-smelling or tasting postnasal drip.

* Severe headache that doesn’t get better when you take an over-the-counter pain reliever. The headache is worse in the morning or when bending forward.

* Pain between the nose and lower eyelid. Cheek or upper jaw pain.

* A feeling of pressure inside the head. Stuffy nose.

* Swelling around the eyes, nose, cheeks, and forehead.

* Cough that worsens at night.

* Fatigue.

For sinus congestion without an infection, drainage is clear and there is no fever.

Causes

* Bacterial, viral, or fungal infection. Sneezing hard with your mouth closed or blowing your nose too much with a cold.

* Irritants like tobacco smoke, air pollutants, etc. Hay fever or other allergies.

* A nasal deformity. Sinuses that don’t drain well.

Treatment

Sinus congestion without an infection does not need an antibiotic and can be treated with self-care. A decongestant helps break up the congestion.

An acute sinus infection usually clears up in 2 weeks with an antibiotic, a decongestant, and nose drops or a nasal spray. When this is not the case, the problem may be a chronic sinus infection which takes longer to treat and/or may need further investigation to diagnose the cause.

An antifungal medicine helps treat a fungal infection in the sinuses. Surgery may be needed to drain the sinuses. Surgery can be done to enlarge a sinus passage that is too narrow to allow proper drainage.

Questions to Ask

Self-Care / Prevention

* Use a cool-mist humidifier especially in the bedroom. Put a humidifier on the furnace.

* Put a warm washcloth, warm or cold compress over the sinus area of your face. Use the one that helps most for the pain.

* Drink plenty of liquids.

* Take an over-the-counter (OTC) medicine for pain as directed on the label.

* Take an OTC decongestant or an OTC pain reliever with a decongestant (e.g., Tylenol Sinus). {Note: Some persons should not take decongestants.}

* Use nose drops only for the number of days prescribed. Repeated use of them creates a dependency. Don’t share nose drops with others. Throw the drops away after treatment.

* Nasal washes with salt water. Find out about this technique from the National Jewish Health.

© American Institute for Preventive Medicine

January 23, 2026
Seal Out Tooth Decay

Dental & Mouth Concerns

Even if you brush, floss, rinse with fluoride, and never eat a sticky sweet, decay-causing bacteria can invade the tiny pits and crevices in your molars, or chewing teeth. To head off that kind of decay, researchers have developed sealants-special plastic coatings that form an effective barrier between bacteria and the chewing surfaces of your teeth, where fluoride is less effective.

Approximately 90 percent of the cavities in school-age children occur in crevices in the back teeth, so sealants are best applied when the permanent molars first emerge. (The American Dental Association reports a significant decrease in cavities in children who have sealants applied to their teeth.) But that doesn’t mean sealants aren’t useful or appropriate for adults who have cavity-prone teeth. So ask your dentist or dental hygienist about sealants the next time you have a dental checkup.

The procedure is simple, pain-free, and won’t interfere with later dental work. Sealed teeth may need to be touched up periodically, though.

© American Institute for Preventive Medicine

January 23, 2026
Avoid Gum Disease With These Tips

SELF-CARE CORNER

Are you wondering if “a little blood” on your toothbrush is a reason to be concerned? It could indicate the early stages of gum disease, which can lead to serious dental problems later. Almost half of adults over age 30 have gum disease. Plus, 70 percent of people over age 65 have it, too.

The good news is, you can take steps now to prevent it from getting worse. This could save you from tooth loss or gum problems.

What causes gum disease?

Gum disease (“periodontitis”) happens when plaque-a sticky film of bacteria-builds up on teeth and hardens. At first, this can cause gums that look red, swollen or that bleed (“gingivitis”). As it gets worse, the gums can pull away from the teeth. This can cause infections in the mouth. The infection can lead to bone loss in the mouth and eventually, tooth loss. Gum disease may also be linked to other health problems, including diabetes and heart disease.

Keep gums healthy

A few tips can help you avoid gum disease and keep your smile feeling and looking great for years to come:

* Brush twice a day. Brush with fluoride toothpaste for at least 2 minutes each time and get all surfaces and sides of teeth. Also brush the tongue. Be sure you replace your toothbrush at least every six months, or sooner if it shows signs of wear or fraying.

* Floss once a day. Plaque hides between teeth, where the brush can’t reach. Remove it each day with floss and you can avoid plaque buildup that hardens and turns to tartar, which can only be removed by a dentist.

* Don’t smoke. More than 60 percent of smokers have gum disease. This is one of the many reasons quitting is important for your health.

* See your dentist every six months. A dentist can remove any plaque or tartar and will check the health of your gums. They can work with you to reverse gum disease in the early stages.

* Ask about mouthwash. Some mouthwashes can help reduce plaque and tooth decay. Those at higher risk for gum disease may wish to talk to their dentist about the best options.

If your gums look red or tend to bleed, see your dentist. Early treatment can save your gums and teeth. Even if they are in great shape, regular visits to the dentist will help you keep them that way. Your smile will thank you!

Sources: National Institutes of Health, American Academy of Periodontology

© American Institute for Preventive Medicine

January 23, 2026
Eye-Popping Facts

WELL-BEING

Kids (and adults) are spending hours using electronics such as iPads, video games, computers, and smartphones. How much is too much for your eyes when it comes to digital device use?

Eye strain or Computer Vision Syndrome (CVS) is a serious condition that can cause back and neck pain, dry eye, and even headaches. Statistics show that 80% of what we learn is through our eyes, which means that digital eyestrain and CVS can have a major impact on productivity and success.

VSP optometrist, Dr. Nate Bonilla-Warford suggests these eye-easing ways to avoid digital eye strain:

*Blink often:When looking at a computer or hand-held digital device, it’s common for you to blink 2 to 3 times less than you normally would. This can lead to “dry eye.” Blinking bathes your eyes in tears, and tears are naturally helpful for the eyes.

*Follow the 20/20/20 rule:When spending long periods in front of a digital device, every 20 minutes, spend 20 seconds looking at something 20 feet away to allow your eyes to rest.

*Ensure proper lighting:Poor lighting often causes eye strain. To help ease the strain on your eyes, keep bright lighting overhead to a minimum and position your desk lamp to shine on your desk, and not at you.

*Wear it:If you or your child wears prescription glasses-for digital use or otherwise-make sure to have them on.

© American Institute for Preventive Medicine

January 23, 2026
Look Cool & Protect Your Eyes

SELF-CARE CORNER

Sunglasses are a great fashion item, but their most important job is to protect your eyes from the sun’s ultraviolet rays. Prolonged exposure to the sun can damage the surface tissues, cornea, and lens of the eye. It has also been linked to cataract, macular degeneration, and temporary vision loss.

Through its EyeSmart® UV Safety campaign, the American Academy of Ophthalmology offers tips to keep your eyes safe:

Wear sunglasses that protect your eyes from both UVA and UVB rays.

* When you purchase sunglasses, look for either UV400 or 100% UV protection on the label. Frames with a close-fitting wraparound style give the best protection.

* Wear sunglasses even if you wear UV-blocking contact lenses. Contacts do not cover enough eye area.

* Wear sunglasses on cloudy days, too. The sun’s rays can pass through haze and clouds.

Wear a hatalong with your sunglasses. Hats with a wide brim are best.

Protect your children’s eyes.

* Keep children out of direct sunlight during the middle of the day.

* Have them wear sunglasses and hats whenever they are in the sun.

Be extra careful in UV-intense conditions:

* Mid-day to early afternoon, when sunlight is strongest

* At higher altitudes

* Places where the sun is reflected off of water, ice or snow

Learn more about UV eye safety and tips to protect the eyes from the sun atwww.geteyesmart.org/eyesmart/living/sun.cfm

© American Institute for Preventive Medicine

January 23, 2026
Sepsis: Be Aware Of This Deadly Condition

MEDICAL NEWS

Sepsis is among the top causes of disease-related death in our country, killing about 200,000 people each year. Actress Patty Duke’s recent death from sepsis brought more attention to this dangerous disease. It’s important to know the signs of sepsis so you can seek emergency medical care for this serious condition. Early treatment can save lives.

Sepsis is a strong and harmful reaction of the body’s immune system. It can be triggered by common infections, such as pneumonia, a urinary tract infection, or even a minor infection like a cut or scrape, if it becomes infected and the infection spreads.

Most of the time, these infections don’t cause sepsis. But when sepsis does occur, it can cause a dangerous drop in blood pressure, resulting in organ failure and death. It tends to affect the very young, the elderly or those with weakened immune systems.

Influenza vaccines and pneumococcal vaccines may help prevent sepsis. Consider getting these vaccines to reduce your risk.

© American Institute for Preventive Medicine

January 23, 2026
Understanding Your Gallbladder

MEDICAL NEWS

The hardest working digestive helper might well be your gallbladder, a pear-sized organ that sits just under the liver and next to the pancreas.

The gallbladder stores bile, a thick liquid that’s produced by the liver to help digest fat. When you eat, the gallbladder’s thin, muscular lining squeezes bile into the small intestine through the main bile duct. The more fat you eat, the more bile the gallbladder injects into the digestive tract.

Bile has a delicate chemical balance. It’s full of soluble cholesterol produced by the liver. This is a different type of cholesterol than the kind related to cardiovascular disease. If the chemical balance of bile gets slightly off, the cholesterol can crystalize and stick to the wall of the gallbladder. Over time, these crystals can combine and form gallstones.

Gallstones can range from the size of a grain of sand to that of a golf ball. When the gallbladder injects bile into the small intestine, the main bile duct can become blocked by these stones. That may cause pressure, pain, and nausea, especially after eating meals.

Gallstones can cause sudden pain in the upper-right abdomen, called a gallbladder attack. In most cases, though, people with gallstones don’t realize they have them.

The causes of gallstones are unclear, but you’re more likely to have gallstone problems if you have too much body fat, especially around your waist, or if you’re losing weight very quickly.

If left untreated, a blocked main bile duct and gallbladder can become infected and lead to a life-threatening situation. A surgeon can remove the gallbladder. You can live normally without it.

Symptoms of a gallstone attack

Talk with your doctor if you have:

* Severe pain in the upper-right side of the abdomen that starts suddenly and lasts from 30 minutes to many hours

* Pain under the right shoulder or in the right shoulder blade

* Indigestion after eating foods high in fat or protein, including desserts and fried foods

Seek help right away if you have these signs of a serious attack:

* Abdominal pain that lasts more than 5 hours

* Nausea and vomiting

* Fever or chills

* Yellowish color of the skin or the whites of the eyes

* Dark urine or light-colored stools

© American Institute for Preventive Medicine

January 23, 2026
Are You Getting Enough Vitamin D?

SELF-CARE CORNER

Everyone needs vitamin D for good health. Vitamin D is important because:

* It helps keep your bones strong.

* Muscles need it for strength and movement.

* Nerves use it when they send messages throughout the body.

* The immune system needs it to fight off illnesses.

Which foods have vitamin D?

Vitamin D is found in only a few foods, including:

* Fortified milk or milk alternatives like soy or almond milk

* Fortified cereals or juices

* Fatty fish such as salmon, tuna and mackerel

* Beef liver, cheese, egg yolks

* Mushrooms

Sun exposure

The body can make vitamin D when your skin is exposed to the sun. But being out in the sun can raise your risk of getting skin cancer.

Because of the cancer risk, most experts don’t recommend that you spend a lot of time in the sun without sunscreen. Instead, you should make sure you get enough vitamin D through diet or supplements.

Taking vitamin D supplements

Some people may need to take vitamin D, but others don’t. It depends on your health and how much you get from your diet or the sun.

If you are in one of these groups, you may have lower levels of vitamin D:

* People who have darker skin

* Older adults

* People who have Crohn’s disease or celiac disease

* People who are obese

Recommended Daily- Amounts of Vitamin D

Birth to 12 months: 400 IU

Children 1-13 years: 600 IU

Teens 14-18 years: 600 IU

Adults 19-70 years: 600 IU

Adults 71 years+: 800 IU

Pregnant and breastfeeding women: 600 IU

With vitamin D, more is not always better. Vitamin D can be toxic at high levels. Don’t take more than these amounts in supplements unless your doctor tells you to.

Be careful with supplements

Before taking vitamin D or any supplement, ask your doctor about it. Some supplements can interfere with medications or cause side effects.

Whenever you can, get your vitamin D and other nutrients from healthy foods. Don’t use supplements to replace a healthy diet.

Sources: Dietary Guidelines for Americans, National Institute on Aging, National Institutes of Health Office of Dietary Supplements

© American Institute for Preventive Medicine

January 23, 2026