HealthyLife Articles

Tag: health

Know Your Heart Risk

MEDICAL NEWS

One reason heart disease is so deadly is due to its silent nature. Often, people do not know they have heart issues until they experience a heart attack or stroke.

There’s plenty of good news, though. The risk factors for heart disease are fairly easy to spot. Taking steps to understand your heart numbers and manage your risk can decrease your chance of heart disease. And even if you already have heart disease, you can improve your odds by addressing your risk factors.

Numbers to know

Regular check-ins with your doctor are key to monitoring heart health. Your doctor will check your blood pressure, blood lipids, and overall health to determine your heart disease risk. Here are some numbers that could signal cause for concern:

* Blood pressure equal to or higher than 130/80 mm/Hg

* Total blood cholesterol ≥200 mg/dL

* LDL cholesterol ≥100 mg/dL

* HDL cholesterol less than 40 mg/dL for men and 50 mg/dL for women

* Fasting blood sugar equal to or higher than 100 mg/dL

* Waist circumference greater than 40 inches for men and 35 inches for women

Habits that put you at risk

While the numbers your doctor tests for can indicate your heart disease risk, they are not the only factors to watch out for. Your lifestyle habits can tell you a lot about the health of your heart. Here are some habits that can increase your risk:

* Smoking

* Drinking more than 1 drink a day for women or 2 drinks a day for men

* Eating too much salty food

* Not eating enough fruits and vegetables

* Consuming a diet high in red meat and processed foods

* Being sedentary, or getting less than 150 minutes of exercise a week

What to do next

If any of these risk factors apply to you, talk to your doctor about your heart health. A long and healthy life requires a healthy heart.

There are many effective treatments for heart disease, but the best plan is prevention. Taking steps to address your risk factors can make all the difference. Your doctor may recommend:

* Changes to your diet

* More exercise

* Cutting back on alcohol

* Quitting smoking

* Getting more sleep

* Medication

© American Institute for Preventive Medicine

January 23, 2026
Mediterranean Diet: Should You Try It?

HEALTHY EATING

You may have heard about the Mediterranean diet and how some people believe it can make you healthy. But, what is this diet, and is it right for you?

The Mediterranean diet isn’t a special diet plan or product. Instead, it describes the typical diet of people who live near the Mediterranean Sea. In this region, many people eat a diet that focuses on:

* Plenty of vegetables and fruits

* Moderate amounts of dairy, fish and poultry

* Whole-grain bread and cereals

* Beans and lentils

* Nuts and seeds

* Olive oil

* Wine (low to moderate amounts)

* Very little red meat and sugary desserts

* Fresh, mostly unprocessed foods

When followed properly, the Mediterranean diet is similar to the diet recommended by the American Heart Association (AHA). But, the Mediterranean diet tends to be higher in fat than the AHA recommendations. The AHA believes that this higher amount of fat may be leading to obesity in Mediterranean countries.

Fat’s not all bad

The AHA says that the type of fat in the Mediterranean diet is healthier than the typical American diet. This is because the American diet often includes eating too much saturated fat, particularly from red meat. The Mediterranean diet uses healthier unsaturated fats from olive oil and fish. These unsaturated fats are better for the heart because they don’t raise unhealthy blood cholesterol levels.

But, this doesn’t mean you should eat high amounts of any kind of fat. The AHA still recommends that even the healthy unsaturated fats should be eaten in moderate amounts. Saturated fat should be limited to six percent of a person’s total calories each day. Saturated fat is found in meat and dairy products, as well as coconut oil.

Fat has nine calories per gram, which means it packs more calories than carbs and protein. So, consuming too much of it could still lead to unwanted weight gain – even if it’s the healthy kind of fat.

Are Mediterranean people healthier?

This begs the question: does the Mediterranean diet make you healthier? Mediterranean countries have lower rates of heart disease than the U.S. But, this may not be due to diet alone. Their exercise habits and other factors could also play a role.

What’s the verdict on this diet?

The bottom line: No large studies have shown that the Mediterranean diet is a magic fix for better health. But, it’s a good idea to eat more vegetables, fruits, and whole grains and less red meat. Always ask a doctor before changing your diet, especially if you have any health conditions.

© American Institute for Preventive Medicine

January 23, 2026
Questions About Metabolism

MEDICAL NEWS

Your body has a process for taking food and turning it into energy. This is known as your metabolism. Some diets and exercise plans claim to raise metabolism so you can lose more weight. How does this work, and is it even true?

Does exercise boost metabolism?

Exercise burns calories, and you’ll continue to burn some more calories after you’re done. But don’t count on exercise to rev up your metabolism so you can eat much more than usual.

If you exercise and then eat a lot of calories, this can lead to weight gain. Even if your workout is long and hard, watch out for high-calorie foods and drinks if you’re trying to lose extra pounds.

Use exercise for its amazing health-boosting powers. But be careful about how many calories you eat. Exercise can’t drastically change your metabolism.

Does muscle burn more calories than fat?

Having more muscle can boost your metabolism a little. But it’s only a small amount. Most of your metabolism is controlled by other organs like your brain, kidneys, liver, heart and lungs. Building muscle mass is still valuable. Lifting weights boost bone health. It can help you with everyday tasks and balance. Just don’t count on it to change your metabolism very much.

Can certain foods boost metabolism?

Green tea, caffeine or hot peppers can boost your metabolism for a short time. But it’s not enough to help a person lose weight.

Green tea has health benefits but be careful with caffeine. The Food and Drug Administration says adults should get no more than 400 mg of caffeine each day. That’s about three or four cups of coffee. Some people are sensitive to caffeine and should get much less than this amount. Remember, caffeine can also be found in tea, energy drinks and some sodas.

If I eat regular meals, does that speed up metabolism?

There are some benefits to spreading your meals out each day. You want to eat on a regular schedule so you don’t get too hungry. If you’re famished, you’re more likely to overeat and take in a lot more calories.

But there isn’t any evidence that says eating regular meals will help boost metabolism. Instead, follow your hunger cues. Eat when you’re hungry and stop when you start to feel full and satisfied.

Source: U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Smoking Triggers And How To Beat Them

MEDICAL NEWS

Many people have tried to quit smoking but couldn’t. There are many reasons for this, but one of them is because of triggers. A trigger is something that makes you want to smoke.

Emotional triggers

When you have certain emotions, you may get the urge to smoke. They may include feeling stressed, nervous, depressed or even bored.

You can help stop these triggers by dealing with your emotions in other healthy ways. Try meditation, deep breathing or exercise to help manage stress and anxiety. Exercise is also a great way to beat boredom and fight depression. Listen to calming music or talk to a friend who can encourage you to keep up your efforts to quit.

Pattern triggers

Sometimes you’re used to smoking when you do something else, such as drinking coffee or alcohol. This is known as a pattern trigger. You may also like to smoke after eating or during a work break.

Change your routine to help avoid these patterns. Chew your favorite gum, suck on a hard candy or mint or go for a walk. Try brushing your teeth after meals, coloring in an adult coloring book or squeezing a stress relief ball.

Social triggers

Many people want to smoke at bars, parties or when they’re with people who smoke. These can be powerful triggers for you to smoke.

It’s best to avoid these triggers if you’re trying to quit. Instead, surround yourself with people who don’t smoke or who want you to quit. Try taking a class or find a hobby, such as painting or cycling.

Withdrawal triggers

Your body will crave nicotine when you quit smoking. Nicotine is very addictive and you may go through withdrawal. Withdrawal triggers include:

* Cravings for cigarettes or e-cigarettes

* Feeling like you need to do something with your hands or mouth

* Feeling restless or uncomfortable

Withdrawal can be very difficult to manage. As with other triggers, spend time with people who don’t smoke and who want you to quit. Find things to do that have nothing to do with smoking. Avoid places or situations where you might see or smell cigarettes or vaping.

Quitting is hard. But if you have support from your doctor, family and friends, you can do it. Millions of people have quit and you can too!

Source: Smokefree.gov

© American Institute for Preventive Medicine

January 23, 2026
The Facts About Donating Organs

MEDICAL NEWS

Thousands of children and adults are in need of an organ transplant. The biggest needs are for kidneys, followed by livers.

Being an organ donor

Adults over the age of 18 can register at organdonor.gov. Select your state and register. Organ donors who are under age 18 will need authorization from their parents. You can always go back to the website later and change your organ donation status, too.

People with health conditions can donate

Having a health issue doesn’t mean you can’t be an organ donor. People with many different health conditions have been successful organ donors. The transplant team can decide which organs can be used – and even one organ can save a life.

Tell friends & family

Sometimes a person is registered to be a donor, but their loved ones don’t know. Then, they don’t allow the organs to be donated when a person dies. If you’re serious about donating your organs, make sure you tell your close relatives and friends.

Medical care

The medical team who cares for a person at a hospital is separate from the organ transplant team. Every possible effort is made to save a person’s life, regardless of their organ donation wishes.

No costs to an organ donor’s family

Any costs related to an organ transplant are paid by the recipient. Their costs are usually paid by their insurance.

Organ donation doesn’t interfere with funeral wishes

Organs are carefully removed with surgery. People who are organ donors can still have an open casket funeral.

Source: U.S. Department of Health & Human Services

© American Institute for Preventive Medicine

January 23, 2026
The Skinny On Processed Foods

HEALTHY EATING

White bread, packaged cookies and turkey bacon. What do these foods have in common? They are all processed foods. Processed food is the opposite of “whole food,” or food in its natural state.

What does “processed foods” mean?

It means the food has been changed from its natural state. White bread, for instance, may contain wheat flour that has been bleached and stripped of some of its nutrients. Packaged cookies may have bleached and stripped flour in addition to added sweeteners, artificial colors, preservatives and flavors. Turkey bacon is cured, processed and packaged.

Not all processed foods are bad

There is a difference between foods that are minimally processed and “junk foods.” Frozen vegetables, for instance, may be considered “minimally processed.” They are not quite the same as picking the vegetables right from a garden. But if they don’t have added sugar or salt, frozen vegetables are a very healthy option.

In addition, some foods that are considered “processed” can help people eat better. Canned fruit (without added sugar) or bagged salads are a convenient option for many people. They eliminate the extra work of gathering the food, washing it and cutting it.

Sugar & salt overload

Many processed “junk” foods contain too much added sugar or salt. Also, they may have little to no fiber or vitamins.

Processed foods, including crackers and packaged snacks, are a major reason that people get too much sodium in their diets. Too much sodium raises the risk of high blood pressure and heart disease.

Many processed foods also contain added sugars. The American Heart Association says we should limit added sugars to 6 teaspoons a day for women and 9 teaspoons for men. One 12-ounce soda exceeds that amount. Too much added sugar increases risk for type 2 diabetes and heart disease.

Processed = weight gain?

A recent study by the National Institutes of Health suggests that processed foods can cause weight gain. Participants who were given processed foods ate about 500 calories more per day than people who ate unprocessed foods. They also gained weight, while the people who ate unprocessed foods lost weight. You don’t have to cut all processed foods out of your diet. But cutting back on them – and eating more whole foods – will help you work toward a healthier weight.

Sources: Academy of Nutrition and Dietetics, American Academy of Family Physicians, American Heart Association, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Turmeric

HEALTHY EATING

Turmeric is a member of the ginger family and widely grown in India. Its color comes from curcumin, the major active compound in turmeric.

Using Turmeric In Cooking

The savory, earthy flavor of turmeric can add depth to many dishes. Experiment with adding it to some of the foods you commonly eat. You might be surprised how well it complements dishes you already love.

Here are some foods that are delicious when flavored with turmeric:

* Rice

* Eggs

* Smoothies

* Soups and stews

* Vegetable dishes

* And, of course, curry

Whenever you use turmeric, add a bit of pepper as well. Pepper contains a compound called piperine, which enhances the absorption of the curcumin in turmeric.

© American Institute for Preventive Medicine

January 23, 2026
Understanding Autoimmunity

MEDICAL NEWS

The immune system is a finely tuned network of organs and cells that protect you. When the body senses a threat, such as an injury, bacteria, or virus, the immune system swings into action. An autoimmune disease occurs when the immune system mistakenly targets your own tissues, causing damage.

Common autoimmune conditions

* Type 1 diabetes

* Lupus

* Rheumatoid arthritis

* Irritable bowel syndrome

* Graves’ disease

* Hashimoto’s disease

* Multiple sclerosis

* Psoriasis

* Celiac disease

* Alopecia areata

Symptoms

The specific symptoms vary by type of autoimmune condition. However, many autoimmune diseases share some common symptoms:

* Fatigue

* Dizziness

* Redness and swelling

* Muscle aches

* Low-grade fevers

* Symptoms that come and go, called flares and remission

Causes

No one knows exactly why some people develop an autoimmune disease. However, they are more common in some groups of people:

* Women are more likely than men to develop an autoimmune condition.

* Genetics may predispose a person to certain autoimmune diseases.

* Exposure to certain viruses, bacteria, or chemicals may trigger an autoimmune reaction.

* Some autoimmune disorders are more common among certain racial or ethnic groups.

Treatment

Your doctor is your best resource to properly diagnose and treat autoimmune diseases. The exact treatment depends on the type of autoimmune condition, the areas of the body affected, and your own health and medical history.

Treatment goals include:

* Suppress or slow down the immune system to prevent it from damaging tissues.

* Control symptoms, including pain, inflammation, rash, etc.

* Replace any substances your body can no longer make, for example, insulin if you have type 1 diabetes.

© American Institute for Preventive Medicine

January 23, 2026
5 Reasons To Be Active

Fitness

1. Physical health: Regular physical activity lowers your risk of many chronic diseases.

2. Mental health: Doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can:

– Lower your risk of depression and help treat it

– Help keep your thinking, learning, and judgment skills sharp as you age

3. Social health: Exercise with others to be social and build healthy relationships.

4. Spiritual health: Yoga and tai chi help promote a sense of inner peace and connection to your environment.

5. Fiscal health: Build a stronger immune system to avoid the medical costs of getting sick and having to take time off from work.

Take Action: Be Active Weekly Guidelines

1. Do at least 2 hours and 30 minutes of moderate aerobic activity, such as brisk walkingOR

2. 1 hour and 15 minutes of vigorous activity, such as joggingAND

3. Muscle strengthening exercises using all major muscle groups on 2 or more days.

© American Institute for Preventive Medicine

January 23, 2026
5 Reasons To Limit Alcohol

Substance Use & Abuse

Limit alcohol to lower your risk for:

1. Injuries from falling and operating machines

2. Liver and heart diseases, stroke, and high blood pressure

3. Cancers of the breast, mouth, throat, colon, and liver

4. Depression, sleep disorders, unsafe sex, alcohol abuse, and harmful alcohol and drug interactions

5. Motor vehicle crashes. As little as 2 drinks can impair some people’s ability to drive safely.

Take Action: Be Social Without Alcohol

* Focus more on the people you are with than alcoholic drinks.

* Keep drinks without alcohol in your house to offer guests.

* Plan activities with others that do not include alcohol.

* Drink water. This helps you save money, too.

© American Institute for Preventive Medicine

January 23, 2026