HealthyLife Articles

Tag: health

Stress At The College Level

SUCCESS OVER STRESS

The American College Health Association says that 30 percent of college students feel that stress hurts their academic success. Difficult classes, important exams, internships and jobs, and social events are just a few of the issues that can cause stress for young adults. Georgetown University offers these tips for stressed out students:

* Avoid alcohol, smoking, and other substances. They harm the body and make you feel worse in the long-term.

* Rely on your friends for support or take advantage of counseling services on campus.

* Minimize caffeine intake and make sleep a priority. Most college students need eight hours or more per night. Stick to a regular sleep schedule.

* Write in a journal.

* Find time for fun activities, such as exercise classes or campus events.

© American Institute for Preventive Medicine

January 23, 2026
4 Reasons You Feel Stressed All The Time

SUCCESS OVER STRESS

Stress is a part of life. Some stress can be good for you, because it can help you focus and do your best. But, when stress lasts a long time, it can take a toll on your physical and mental health. Maybe you’ve tried to “just relax” with no luck. Perhaps you’ve tried to cut things out of your schedule, but you’re still overwhelmed. Stress can be more complex than we realize. If you feel stressed all the time, consider these possible causes:

1.You need more support.It can be hard to take on life without someone to talk to. Reach out to family members or friends. Tell them how you’re feeling and ask for guidance. A listening ear can be valuable in times of stress. Don’t try to go it alone.

2.Your health isn’t a priority.You deserve to take good care of yourself physically. And, healthy changes can help you feel better mentally. Try to make one simple healthy change in your life, starting today. Maybe it’s taking a 10-minute walk each day. Exercise releases feel-good brain chemicals that may help you cope with stress.

3.Negative thoughts have taken over.It’s easy to let negative words from others, or even ourselves, come to mind too often. Make a point to look at stressful situations as an opportunity to learn and grow. Don’t try to be perfect at everything. You’re not a failure if you make a mistake. Tell yourself that difficult circumstances have a way of working out.

4.You’re not sleeping enough.If you get better sleep, you’ll be able to handle stress better, too. Go to bed at a regular time each night, striving for at least 7-8 hours of sleep. Avoid big meals or intense exercise immediately before bedtime. If you tend to lie in bed and worry, get a journal and keep it nearby. Write down your concerns before bedtime and then try to put them out of your mind until tomorrow. Try cutting back on caffeine. This can relieve anxiety and help you sleep better.

If you continue to feel overwhelmed, are feeling hopeless or are having trouble getting through your daily routine, talk to your doctor or get medical help.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Stress Hormones & Your Health

SUCCESS OVER STRESS

When you are under stress, your body has a physical and chemical reaction that helps it respond to trouble. It releases hormones, including adrenaline and cortisol. These hormones speed up your heart rate, make you sweat, send sugar into your blood and give you a burst of energy.

This stress response has helped humans survive over time. It’s not always a bad thing. Without some stress, our bodies would not learn how to adapt to challenges. But, these hormones are meant to be released in short bursts only, to help a person get out of immediate danger.

The problem arises when someone is stressed all the time. Being under stress every day means these stress hormones are never fully turned off. This constant flood of stress hormones can be harmful to your health.

Cortisol and adrenaline can shut off body functions that are not essential to survival at that moment. Those functions include your immune system, reproductive system and digestion.

In addition, having high levels of stress hormones for a long time can raise your risk of heart disease, digestive problems, depression, anxiety, sleep problems and weight gain.

There is good news. Researchers are finding that certain activities can help lower your stress hormone levels. They include:

* Getting exercise. Although you may not feel like walking or swimming when you’re stressed, exercise lowers stress levels. And, it boosts serotonin, which is a hormone that helps you feel calm and happy.

* Listening to music. Have a favorite relaxing song list on your phone or computer that you can use to feel calmer.

* Getting a massage. This can also help your body produce more serotonin, which can improve your mood.

* Finding something funny. Laughing and humor can lower cortisol levels. Laugh with a friend or family member, or read a humorous book.

* Dancing. People who dance regularly may have lower cortisol levels.

* Drawing, coloring or painting. In fact, any activity in which you create something can work.

Other activities that help reduce stress include getting adequate sleep, avoiding excess coffee and eating a healthy diet.

If you feel overwhelmed by stress, talk with your doctor. There are therapies that can help you. Remember, lowering stress can help you enjoy life more and take better care of yourself.

Sources: American Heart Association, American Institute of Stress, American Psychological Association, National Institute of Mental Health

© American Institute for Preventive Medicine

January 23, 2026
Another Reason To Stop Smoking

SELF-CARE CORNER

Each year Americans buy nearly 300 billion cigarettes. A vast number of those cigarette butts, including the filters, will be flicked into the environment, landing along waterways, parks, beaches, and public roads. This makes cigarettes the number one littered item in the nation, according to Legacy, the nonprofit created in the wake of tobacco lawsuits. Cigarette butts are made mostly of plastic, which can take years to decompose, and they only break up into small particles of plastic. Join a cleanup event and help build awareness around your community and workplace.

© American Institute for Preventive Medicine

January 23, 2026
Sugar: Not So Sweet For Your Health

HEALTHY EATING

Cookies, cake, and candy – we all know which foods are high in sugar. Or do we?

The average American is consuming too much sugar today, and the American Heart Association says this is hurting us. Sugar is loaded with calories, which can cause weight gain and heart problems. A high-sugar diet can also be a factor in diabetes. Sugar can cause cavities and other dental problems.

You might be surprised to find that many regular or even “healthy” foods have a lot of sugar in them. That’s why the FDA is proposing a change to the food Nutrition Facts label that would list “added sugar.”

What is added sugar?

Some healthy foods contain a certain amount of natural sugar. These include fruits, vegetables, dairy, and whole grains. The sugar (simple carbohydrate) naturally occurs in the food.

On the other hand, many packaged and processed foods contain “added sugar.” This sugar has been added to improve the taste. Many things you wouldn’t suspect, like “diet” foods, soup, yogurt, crackers, and salad dressings can contain a lot of added sugar.

How do I spot added sugar?

Sugar can be listed by many different names in the ingredients. So, it’s hard to know how much added sugar you’re getting. Until the nutrition label change takes place, the best thing to do is look at the sugar listing on the Nutrition Facts. Keep track of how many grams are in each serving of food and add them up each day. The AHA recommends:

* No more than six teaspoons (25 grams) for women per day

* No more than nine teaspoons (37.5 grams) for men per day

If you eat processed or packaged foods or drinks, look at the Nutrition Facts and see how much sugar each one contains. You may be surprised at how many grams of sugar you consume, even if you’ve been watching your diet. And drinks count too – fruit juice, sports drinks, and sodas are usually loaded with sugar. In fact, a 12- ounce serving of soda contains about 38 grams (nine to 10 teaspoons) of sugar.

Many food labels don’t list the word “sugar” in the ingredients. In fact, there are more than 50 different names for sugar! These include sucrose, dextrose, maltose, corn syrup, corn syrup solids, dextrin and maltodextrin.

© American Institute for Preventive Medicine

January 23, 2026
Are Stress And Cancer Linked?

SUCCESS OVER STRESS

Some stress is a normal part of daily life. Though stress can cause some health problems, the link between stress and cancer is not clear. Here’s what the National Cancer Institute says about stress and cancer:

* Chronic, high levels of stress can lead to unhealthy behaviors such as smoking, drinking alcohol, and unhealthy eating. Though these habits may cause cancer in some people, the stress itself is not the cause of cancer.

* Stress may cause certain tumors to grow or spread more quickly. More research is needed to learn more about this.

* Cancer patients face high levels of stress. Lowering their stress levels through emotional and social support can help them have better outcomes.

Nature reduces stress

Do you wonder why a walk outdoors feels so relaxing? Researchers at the University of Minnesota say that being in nature can help reduce fear, anger and stress. If you can’t get outside, consider placing plants inside or hanging relaxing nature photos on the walls.

© American Institute for Preventive Medicine

January 23, 2026
Surprisingly Simple Ways To Prevent Disease

MEDICAL NEWS

Five new studies support simple steps to prevent illness and improve overall health. The American Journal of Medicine reports the following based on multiple studies in several countries:

* Eating fresh fish regularly may reduce your risk of colorectal cancer.

* Still trying to stop smoking? Try acupuncture and hypnosis. Several studies found smokers had good success.

* Have your teeth cleaned regularly. Scaling removes harmful bacteria. You can reduce your risk for heart attack and stroke.

* Talk to your doctor about weight loss. People who were moderately obese, followed a diet plan from their doctors (not a weight loss clinic), and stuck with it at least 12 weeks, lost over 10% of their body weight.

* Low-dose aspirin, for people who can take it, offers preventive cancer benefits along with heart healthy help.

© American Institute for Preventive Medicine

January 23, 2026
Better Health Is In Your Pocket

SELF-CARE CORNER

Most people spend time every day on their smartphone or tablet. Why not put that time to good use by downloading an app that can help you improve your health? There are thousands of health apps available to suit many different health goals and personality types. Check out some of these health apps you can start using today:

Relax Melodies by Ipnos Software(for iPhone and Android)

Quality sleep and stress management are an important part of good health. This app lets you choose your favorite sounds to create a personalized relaxing song that helps you relieve stress and sleep better.

Calorie Counter by MyFitnessPal(for Android)

For those trying to make better food choices or lose weight, sometimes knowing how much you eat can make a big difference. This app allows you to track food intake and exercise with a large food database. Connect with other users for encouragement and support.

Diet Controller by Margaret Dangerfield(for iPhone)

This app can help you view your eating and fitness activities on your devices. Log and track your daily food intake with a USDA-based food database. Users also can create charts and reports while tracking nutrients, calories and exercise.

Hydro Coach by Codium App Ideas(for Android) orWater App by Inspiring Life Technologies(for iPhone)

Drinking water is an easy, healthy way to fight fatigue and may help you consume fewer calories. These apps are designed to help you track how much you’re drinking and to offer reminders when it’s time for another glass.

Quitter’s Circle by Pfizer Inc. and the American Lung Association(for iPhone and Android)

For those trying to quit smoking, this app allows you to create a personalized quit plan, connect with others for support, get quitting tips, and celebrate milestones.

Hundreds of health-related apps are available today – and many of them cost less than $10. Try an app that suits your life for a high-tech way to be healthier!

© American Institute for Preventive Medicine

January 23, 2026
The One Question Parents Need To Ask

FAMILY LIFE

Before you let your child play at another person’s house, you may ask some safety questions. For instance, you’ll probably want to know if adults are there, when they will be home, and what they will be doing.

There’s another question that may be harder to ask, but your child’s life may depend on it: “Is there an unlocked gun in your house?”

The American Academy of Pediatrics says half of all U.S. homes contain firearms. More than a third of all accidental shootings of children happen in the homes of friends, neighbors or relatives.

Follow these gun safety tips to help keep loved ones safe:

* Never keep a loaded gun in the house or in a car.

* Keep guns locked up and unloaded. Lock ammunition up in a separate location. Be sure your kids can’t get the keys.

* Put trigger locks on all guns.

* Know how to operate a gun before you load it.

* Don’t point a gun at another person.

* Unload the gun before setting it down.

© American Institute for Preventive Medicine

January 23, 2026
Does Stress Lead To Cancer?

SUCCESS OVER STRESS

Whether due to work, family or finances, most of us have felt stressed at some point in our lives. And to make matters worse, some studies have shown that stress can lead to depression, anxiety, or a weakened immune system. But can it cause cancer?

The National Cancer Institute says no. There is no evidence that stress alone can lead to cancer. But, habits such as smoking, drinking, and eating unhealthy foods may be linked to cancer. These are often done in response to high stress events.

Bottom line:cope with stress in healthy ways, such as exercising, deep breathing, meditation, and getting help from your doctor, if needed. Lowering your overall stress levels will help you feel your best emotionally and physically. And, don’t worry about whether the occasional stressful event may cause cancer. The experts say it won’t.

© American Institute for Preventive Medicine

January 23, 2026