HealthyLife Articles

Tag: hydration

Eat Soup To Satisfy

HEALTHY EATING

Healthy foods like vegetables and fruits have lots of nutrients and fewer calories. Eating a diet with plenty of vegetables and fruit can help you lose weight.

Soup is a comforting way to enjoy vegetables (and sometimes fruit) of the season. It’s warm, easy to eat and may help you fill up. In fact, some evidence suggests that eating soup before a meal can help you eat less.

You’ll need to make sure your soup is lower in calories if you want to lose weight. It helps to use lots of vegetables and some fruits, and avoid high-calorie ingredients like cream and sugar.

© American Institute for Preventive Medicine

January 23, 2026
Eating Right With Gout

SELF-CARE CORNER

Gout is a type of arthritis. It can develop if a person has high levels of a substance called uric acid in their blood. Uric acid can form sharp crystals in the joints. This can cause severe pain, redness, warmth and swelling. Gout often affects the big toe, but it can affect other joints.

Sometimes gout doesn’t cause any pain for a while. Then, a person may get severe pain in the affected joint. This is called a gout attack. When a gout attack happens, uric acid levels go up or the crystals in the joint cause irritation. A gout attack is very painful.

In addition to pain, gout can cause heart problems. People who have gout may be more likely to have heart failure, a heart attack or stroke. Eating certain foods can help keep uric acid levels low. This can help a person prevent gout attacks.

What to eat with gout

If you have gout, you may want to eat more of the following foods:

* Leafy green vegetables

* Other green vegetables like green beans and peas

* Legumes like beans and lentils

* Tofu

* Low-fat or fat-free milk and dairy products

* Whole grain breads and cereals

* Vegetable oils like olive oil

* Coffee (if you already drink it)

* Citrus fruits like grapefruit and oranges

* Pineapple

* Strawberries

* Cherries

In addition, drink at least eight glasses of water a day.

Skip these foods & drinks

Certain foods and beverages can trigger gout attacks. Avoid the following:

* Beer (alcoholic and non-alcoholic)

* Alcoholic drinks

* Soda, fruit juice, and foods with high-fructose corn syrup

* Organ meats like liver and sweetbreads

* Cold water fish like tuna, salmon and trout

* Shellfish like mussels, scallops, squid, shrimp, oysters, crab and lobster

Eating a healthy diet is a great way to manage gout and help avoid attacks. It also helps to get regular exercise. Be sure to see your doctor as recommended. Your doctor may prescribe gout medication if needed and will discuss your heart disease risk.

Sources: American Heart Association, Arthritis Foundation

© American Institute for Preventive Medicine

January 23, 2026
Exercise Safely In The Heat

BE FIT

Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

What is heat illness?

Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

Time to chill out

Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

When the heat is an emergency

Heat exhaustion may cause:

* Heavy sweating

* Cold or clammy skin

* Feeling weak

* Weak but fast pulse

* Feeling sick

* Headache

* Fainting

* Dizziness

If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

Heat stroke is the most severe kind of heat illness.

It may cause:

* Temperature over 103ºF

* Skin that is clammy, hot or red, and even dry to the touch.

* Fast and strong pulse

* Headache or confusion

* Dizziness and/or fainting

* Feeling sick

If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Exercise Safely In The Heat 2

BE FIT

In the summertime, it’s important to plan ahead. Be aware of the steps that will keep you safe when exercising in the heat.

Choose your timing

Exercising in the middle of the day exposes you to the worst of the heat and sun. This increases your risk of overheating. Early morning or evening are the best times to exercise in the heat.

Dress for the weather

Light colors and loose-fitting clothing allows your sweat to evaporate and releases heat from your body. A vented hat with a full, wide brim is also recommended.

Hydrate well

Make sure you are well hydrated in advance of exercising in the heat. While exercising, take frequent sips of water or a sports drink. Once you finish, replenish with more water.

Go slow

If you are used to exercising indoors or new to exercise in general, go slow at first. Keep your exercise sessions short and low-intensity in the beginning. You may be able to build up gradually as your body adapts.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Summer Workout Easier

BE FIT

You can still enjoy a productive workout during the warmer months. Try these tips:

1.Start early with water.Don’t wait to start drinking water right before you exercise. Drink water throughout the day to keep your body hydrated. Then, drink additional water during and after your workout.

2.Go indoors when heat and humidity are too high.Don’t try to brave extreme weather with an outdoors workout. Heat exhaustion and heat stroke are dangerous and can happen to anyone. On heat advisory days, take your workout indoors.

3.Wear the right clothes.Choose light-colored clothing that is made for sweating and workouts. Many new, lighter fabrics will keep sweat and moisture away, which makes you feel cooler. Cotton clothing is best suited for low-humidity weather conditions.

4.Shun the midday sun.In the summer, limit or avoid heavy workouts from 10 a.m. to 4 p.m. The sun and temperatures will be hottest during these times. Instead, go out early in the morning or in the evening.

Source: Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Tea Time: Is Tea Good For You?

HEALTHY EATING

Many people drink tea every day. The most popular teas are black, green and oolong. Matcha tea is also becoming more popular.

Black, green, oolong and matcha teas come from a plant known as Camellia sinensis. Each of these teas looks and tastes different because of how they are processed.

Caffeine content

Tea, like coffee, naturally contains caffeine and can be different in each cup. If you steep your tea longer, it will have more caffeine than a quick steep.

Estimates of the caffeine content per 8-ounce cup:

* Coffee: 95 milligrams

* Black tea: 48 milligrams

* Oolong tea: 38 milligrams

* Green tea: 29 milligrams

* Decaffeinated tea: Very small amounts

Some tea packages will tell you how much caffeine it contains. Look for this on the product label.

Watch your caffeine intake

You can still drink too much caffeine from tea if you’re not careful. Too much caffeine can make you feel nervous or shaky. It can also make it hard for you to sleep.

Most healthy adults can tolerate up to 400 milligrams of caffeine each day. People who are more sensitive to caffeine may need to consume much less than this amount.

Decaf teas are a good option if you love tea but want to cut back on caffeine. They still contain only small amounts of caffeine.

Are herbal teas really “tea”?

Herbal teas are not made from the tea plant Camellia sinensis. Instead, they are made from the roots, leaves, flowers and other parts of certain plants.

For instance, chamomile tea is made from chamomile flowers. Peppermint and spearmint teas are made from the plant’s leaves.

Herbal teas don’t contain any caffeine. They are usually safe in regular amounts. But ask a doctor before you consume herbal tea if you are taking medicine or have any health conditions. These teas can interfere with some medications or cause side effects in some people.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Intermittent Fasting

HEALTHY EATING

If you have a health condition, talk to a doctor before trying any diet.

Intermittent fasting isn’t safe for everyone. People who have diabetes could have dangerous blood sugar crashes if they go too long without eating. If you take medications, the timing of your meals may be important, too.

Focus on healthy foods

Intermittent fasting plans focus on when you eat, not what you eat. But, this doesn’t mean you should eat lots of junk food when you’re following this diet approach.

Sugary, processed foods will likely make you feel even more hungry not long after you eat them. Also, they won’t give you the nutrients your body needs.

To help you feel full and cut calories, focus on plenty of high fiber, vegetables, fruits, whole grains, and lean protein.

Stay hydrated

Hydration is very important when you’re fasting. Make sure you drink plenty of water. Some people may need electrolyte drinks. Ask your doctor about why these types of fluids may be recommended.

Dehydration can make you more hungry and is not healthy for you. Severe dehydration is life-threatening. Make sure you have water with you at all times and drink plenty of other fluids. Avoid caffeinated drinks like coffee, because they can make you jittery and could make dehydration worse.

Start small

Fasting can be difficult when you’re not used to it. Think about a healthy way you could do a mini fast each day. For instance, start by not eating anything after dinner each night. You might fast from 7 p.m. to 6 a.m.

This is a way to allow your digestive system to rest and to burn some extra calories at night. When we don’t eat for several hours, the fat cells can get rid of some of their stored energy. Plus, because you’re not snacking after dinner, you’ll probably cut some calories from your daily intake.

If this method works for you, try making the fast a little longer. Work your way up to the 8-hour window, or whatever timeframe works best for you.

© American Institute for Preventive Medicine

January 23, 2026
Boost Your Exercise With Caffeine

BE FIT

Caffeine does more than just give you energy. It can improve exercise performance too. And if you are someone who struggles with motivation, caffeine may give you the mental boost you need to get moving.

Caffeine may help you get just a little more out of your exercise session. It may improve:

* Muscle endurance

* Speed of movement

* Muscle strength

* Aerobic endurance

* Alertness and focus

Make caffeine work for you:

* Consume a dose of caffeine an hour before you exercise.

* 1-3 mg caffeine per pound of body weight has been shown to be most effective.

* One cup of coffee has about 100 mg of caffeine.

* Energy drinks and other forms of caffeine can also work. But be wary of what else may be in them and read the label carefully.

* Talk to your doctor before taking any supplements.

* Don’t overdo it! More is not better and won’t give any additional benefit.

© American Institute for Preventive Medicine

January 23, 2026
Choose Water Instead Of Sugar-Sweetened Beverages

Nutrition

* Excess sugar increases the risk for overweight, diabetes, and heart disease.

* On average, an adult in the U.S. consumes 60 pounds of sugar and sweeteners each year. This about 17 teaspoons per day! Nearly half of this is from soda and other sugar-sweetened drinks.

* Read food labels. Choose beverages and foods without added sugar sources. These include sugar, honey, fructose, corn syrup, corn syrup solids, and high-fructose-corn syrup.

Dos

* Choose a 16 oz. black coffee with 1 oz. reduced fat milk. This has 2 g of sugar and less than 25 calories.

* Enjoy unsweetened iced tea with lemon. It has no sugar and no calories.

* Drink fruit-flavored water or fizzy water with no added sugar and minimal calories.

Don’ts

* Don’t select the 16 oz. French vanilla cappuccino. It has 42 g of sugar and 320 calories.

* Don’t choose regular soft drinks. A 12-oz. serving has about 10 teaspoons (38 g) of sugar and 150 empty calories.

© American Institute for Preventive Medicine

January 23, 2026
Drink Water, The Nutrient For Every Cell

Nutrition

Two-thirds of your body is composed of water, making it your body’s most vital nutrient. Water:

* Provides a valuable source of minerals, like calcium and magnesium.

* Helps digest food and absorb nutrients into the body.

* Carries nutrients to organs via the bloodstream.

* Moistens mucous membranes and lubricates the joints.

* Carries away bodily waste products.

* Cools the body through perspiration.

Many people underestimate their need for water. The average adult should drink six to eight 8-ounce glasses of water (or its equivalent) a day. You can meet part of that quota by consuming high water content foods.

Some examples include:

* Iceberg lettuce (95 percent water).

* Cantaloupe (91 percent water).

* Raw carrots (88 percent water).

© American Institute for Preventive Medicine

January 23, 2026