HealthyLife Articles

Tag: lifestyle

  • 8 Commandments For Living Long And Living Well

    WELL-BEING

    Image of a group of people with exercise balls.

    You won’t live forever, but you can’t live like there’s no tomorrow, because tomorrow is coming. You can prepare for tomorrow today by making smart lifestyle choices or changing poor health habits-it’s never too late to do that, says Dr. Edward Creagan in his book How Not to Be My Patient: A Physician’s Secrets for Staying Healthy and Surviving Any Diagnosis. Here are Dr. Ed’s eight commandments:

    1. Form stable long-term relationships.

    2. Maintain ideal body weight.

    3. Eat a plant-based diet.

    4. Be active.

    5. No smoking.

    6. Use alcohol in moderation, if at all.

    7. Foster a sense of spirituality and a sense of connectedness to nature or your higher power or force.

    8. Find meaning and purpose in life.

    © American Institute for Preventive Medicine

  • Age Successfully

    SELF-CARE CORNER

    Image of older couple.

    Successful aging means more than good health. It means taking charge of your personal well-being so that you can continue to live a vibrant, independent life, regardless of your age, according to Dr. Terri Ginsberg of the Institute for Successful Aging at the University of Medicine and Dentistry of New Jersey.

    “Successful aging isn’t difficult, but it does require a personal commitment to active living,” says Ginsberg. To help them age successfully, Ginsberg recommends that adults of all ages follow these “10 Resolutions for Healthy Aging:”

    1.Sleep at night.Avoid frequent daytime naps, late night snacks or watching television in bed.

    2.Eat lots of colors.Vibrantly colored fruits and vegetables on your plate mean a healthy diet that keeps your body moving.

    3.Get checked out.Catch up on any health screenings your doctor has recommended and don’t forget eye and dental check-ups.

    4.Worry less.It really is possible to “worry yourself sick.” Excessive worrying can lead to high blood pressure, digestive problems, chronic headaches and unhealthy weight gain.

    5.Stay in touch.Living alone doesn’t mean being alone. Reach out to friends, neighbors and relatives.

    6.Move more.Exercise improves heart health, and good heart health helps prevent a range of related disorders, including blood clots and depression.

    7.Read more.You can “exercise your brain” with newspapers, books, magazines or puzzles.

    8.Laugh and sing.Is there a better way to enjoy life? And both will help you to worry less.

    9.Take control.Be proactive about your own health. Ask your doctor questions about your health and for advice on positive lifestyle changes.

    10.Get involved.Local organizations of all types need volunteers. Helping others is the best tonic for feeling good about yourself.

    © American Institute for Preventive Medicine

  • Choosing A Family Pet

    FAMILY LIFE

    Image of Hispanic family with a pet dog.

    Pets aren’t just for kids. Owning a pet can improve your family’s health in many ways, according to the Centers for Disease and Prevention (CDC). Pets can lower blood pressure and cholesterol, and offer companionship to all members of your household. Before you choose one, think about these factors.

    All pets need daily care.They need attention, food, and a place to sleep. Dogs need to be walked and taken outside daily. Cats need a clean litter box. Veterinary visits and vaccines are important. Look into the pet you want, and make sure you’re ready to do everything it takes to keep the pet healthy. It’s a daily commitment that you’ll need to stick with for many years.

    Make sure everyone in the family is ready.Caring for a pet is best done with everyone’s help. Are your kids ready to help feed a dog and walk it? Are the parents ready for veterinary costs, cleaning up after the pet, and arranging for pet care during vacations?

    With certain reptiles, small animals and birds, proper hygiene is very important.Some pets, such as birds, reptiles and amphibians, can spread illness to humans. Visitwww.cdc.gov/healthypetsfor information about preventing illness.

    As long as you carefully consider all the care your pet will need, you can make an informed choice about your next furry friend.

    Source: American Humane Association

    A heart for dogs

    One study looked at 421 adults who’d had heart attacks. A year later, dog owners were much more likely to still be alive than were those who did not own dogs, regardless of the severity of the heart attack.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Men’s Health 2

    MEDICAL NEWS

    Image of oler man at the doctor's office.

    Increasing awareness of health problems that can be prevented among men and encourage men and boys to get early detection and treatment of disease and injury.

    6 health tests men need

    Here are 6 essential screening tests all men should receive during their lifetime, according to pathologist and men’s health expert Dr. Thomas Wheeler, Baylor College of Medicine.

    1.Prostate cancer:The prostate specific antigen (PSA) test was developed to help detect prostate cancer in men, but experts now disagree about treating the cancer if detected. Men, starting at age 50, should speak with their docs about the pros and cons of screening. For those in high-risk categories, this conversation should begin at age 45 or earlier.

    2.Blood pressure:It’s a simple and painless test for the “silent killer.” Why? Because high blood pressure has no symptoms. Often, simple diet changes and regular exercise can lower blood pressure. If not, the medications to control blood pressure are well tolerated and do not cost a lot.

    3.Cholesterol:A cholesterol test also is a simple screening test and is advised for men at least every 5 years, or yearly if abnormal.

    4.Colon cancer:This is the third most common cancer in Americans. Beginning at age 50, men should be screened for precancerous polyps and colon cancer. Screening tests include the fecal occult blood test, flexible sigmoidoscopy and colonoscopy.

    5.Skin cancer:Limiting sun exposure and receiving regular check-ups can help men avoid this common cancer including melanoma – a potentially deadly form.

    6.Diabetes:Men 45 years and older should be tested for type 2 diabetes every 3 years. Common screening blood tests are fasting glucose and hemoglobin A1c. Diabetes can be detected early before complications of more advanced disease set in.

    © American Institute for Preventive Medicine

  • New You

    WELL-BEING

    Image of smiling man.

    Why wait to create a new you? Live your best life now. This advice comes from researchers at Washington University:

    *Learn something new.Take a class in a subject you enjoy or are curious about. Check your community colleges for noncredit continuing education classes. Rekindle your love of learning.

    *Volunteer.It’s good for your physical and mental health whether you’re building a house for someone, ladling out soup for the homeless, or collecting canned goods. You’ll make valuable community connections.

    *Get your social media house in order.The Internet and social media have opened up exciting new avenues to connect with others and new vistas to share preferences in films, books, and music. Have fun. But be cautious. Check your default privacy settings. Log out and see what your profile looks like to the outside world. Make sure passwords are complex – Use upper and lowercase letters and a special character, such as $. Don’t use the same password for all social media accounts.

    *Rediscover the library.The digital revolution has changed your local library. You can often download books online. Consider how much your library offers: novels and nonfiction works for all ages, how-to books, music CDs, movies on DVD or videotape, maps and reference works. Read the latest magazines or journals.

    *Step away from your desk.Physical activity improves health, lowers stress, and increases productivity. And if those weren’t reasons enough, research shows that exercise reduces the risk of diseases such as breast cancer, colon cancer, and Alzheimer’s.

    *Pay down your credit card debt.Put extra money toward the loans with the highest interest rates. Consolidate several small debts.

    *Use your smartphone to quit smoking.You can tap into apps for messages of support and access websites that give step-by-step encouragement.

    *Kick the car habit.Leave the SUV in the garage and try alternate means of transportation such as the bus or train, bicycling, walking, or park-and-ride commuting.

    *Parents:Make every day count. Happy, well-adjusted children need happy, well-adjusted parents.

    *Get more sleep.

    *Consume more culture.The arts not only educate and entertain, they help us to better understand ourselves and others. Visit your local museums, galleries, theaters, dance companies, and music halls.

    © American Institute for Preventive Medicine

  • Simple Steps To Prevent Diabetes

    MEDICAL NEWS

    Image of man with bicycle along the beach.

    The good news is that many cases of type 2 diabetes, which account for between 90 and 95% of all adult cases of the disease, can be prevented by leading a healthy lifestyle, according to the CDC. So whether you’re flirting with pre-diabetes or just want to lower your risk, the American Diabetes Association suggests eating a balanced diet and getting regular exercise.

    Follow these tips on how to fit healthy eating and exercise into your busy day.

    *Sneak some exercise into your day.Being physically fit can lower blood sugar, blood pressure, and cholesterol by helping insulin work better. All of these factors help reduce your risk for diabetes, heart disease, and stroke. Plus, being in shape helps you feel better both physically and mentally.

    *Add exercise to your daily routine.If you don’t currently exercise on a regular basis, start with small amounts of physical activity. For instance, take a brisk 15-minute walk in the morning. Have a walking meeting with co-workers instead of meeting in a conference room.

    *Make exercise fun.Any kind of physical activity is exercise. This includes doing yard work, dancing, or walking the dog. Choose a few activities you enjoy, and take steps to fit them into your schedule. Find a workout buddy to do a few laps around the neighborhood after dinner. Make bike riding or hiking regular family activities.

    *Choose foods with a low glycemic index.The glycemic index is a measure of the effects of carbohydrates on blood sugar levels. These foods include white pasta, cookies, and crackers. They are typically made with processed white flour. When we eat these foods, it causes a spike in blood sugar. Eating these foods also tends to result in weight gain since they are often high in calories. Plus, they are often high in sodium and not very nutritious. Most Americans eat foods with a high glycemic index.

    *Cut back on your sugar intake.If you eat a lot of sugar in your diet, try to reduce sugary foods and beverages. For example, instead of soda and juice, try seltzer or water. When the craving for a cookie or piece of cake hits, try a piece of fruit instead. Some studies have shown that the natural sugar in fruit can help decrease sugar cravings.

    *Incorporate more fresh fruits and vegetables into your diet.Eating more fruits and vegetables keeps your blood pressure stable and gives you much-needed nutrients and fiber. Plus, most fruits and vegetables are low in fat and calories.

    *Choose healthy snacks.Before having a high-sugar or high-fat snack, reach for a handful of nuts, some low-fat popcorn, or whole-wheat crackers. Keep healthy snacks on hand whether you are at home, at work or on the go.

    *Remember these tips when eating out.Think of your plate as a pie chart. You should fill up half of your plate with vegetables, a fourth with protein, and a fourth with a starch or carbohydrate.

    © American Institute for Preventive Medicine

  • Small Changes Your Heart Will Love

    MEDICAL NEWS

    Image of a basket filled with fruits and vegetables.

    You may know the basics of heart health that include a healthy diet, exercise, healthy weight, and avoiding tobacco. But, don’t let these major goals overwhelm you. Instead, take small steps each day that add up to big heart-healthy benefits.

    Say bye-bye to beige and eat the rainbow.

    Look at your plate’s color before you eat a meal. If it’s mostly browns, such as breads, pasta and meat, see if you can brighten it up with fruits and vegetables. Leafy greens, yellow peppers, carrots, blueberries and strawberries are just a few of the brightly colored foods that are great for your heart.

    Cut back on sodium when you can.

    If you’ve been eating salt for years, it can be hard to cut it out completely. But you may not taste the difference if you gradually replace some of the salt in your diet with herbs and spices without sodium. Cutting back on sodium can reduce your risk of heart attack, heart failure, and stroke. Many processed foods already contain high amounts of sodium, and adding salt to food greatly increases sodium intake for many people.

    Walk, if you can’t run.

    For many people, jogging, running, or other high-intensity workouts aren’t possible. Fortunately, you don’t have to choose a tough workout to get heart benefits. Start walking just a few minutes a day. Increase the amount of time you walk when you can until you are walking 30 minutes a day most days of the week. Brisk walking can be just as beneficial to your heart as running.

    If you use tobacco, keep trying to quit.

    Quitting tobacco is hard, and many people struggle to succeed. You may have strong urges to use tobacco or you may slip up and start again after you’ve quit. When this happens, be patient with yourself. Understand that many people have to quit several times before they’ve quit for good. When you quit, your heart – and your entire body – will start to heal. You’ll reduce your risk of heart disease, lung cancer, and many other serious diseases. Talk with your health care provider about prescription medication or nicotine replacement therapy.  Many of these treatments are now covered by insurance.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Top Ten Recommendations For Cancer Prevention

    MEDICAL NEWS

    Image of doctor checking a women for skin cancer.

    1. Be as lean as possible without becoming underweight.

    2. Be physically active for at least 30 minutes every day.

    3. Avoid sugary drinks. Limit consumption of energy-dense foods.

    4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.

    5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.

    6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.

    7. Limit consumption of salty foods and foods processed with salt (sodium).

    8. Don’t use supplements to protect against cancer.

    9. It is best for mothers to breastfeed only for up to 6 months and then add other liquids and foods.

    10. After treatment, cancer survivors should follow these recommendations for cancer prevention.

    Source: American Institute for Cancer Research

    © American Institute for Preventive Medicine

  • Ways To Improve Heart Health

    HEALTHY EATING

    Images of fruits and vegetables shaped into a heart.

    (With ingredients in the foods you already eat)

    Poor diet increases the risk of high blood pressure, high cholesterol, and poor circulation-3 major factors that affect overall heart health. Know which nutrients and foods in your diet may decrease risk for heart disease-the number one cause of death in the U.S.

    Phytosterols:Compounds similar to cholesterol that are found in all edible plants. They help reduce low density lipoprotein (LDL) cholesterol, which is a main risk factor for heart disease.

    Cocoa flavanols:Can help maintain the elasticity of blood vessels, which contributes to normal blood flow. Quite simply: dark chocolate.

    Omega-3 fatty acids:Primarily found in fish. Have been shown to decrease triglyceride levels, potentially lowering blood pressure.

    Hydroxytyrosol:An antioxidant found in olive oil, protects blood lipids (fats) from oxidative damage.

    Blueberries: May reduce high blood pressure.

    Oat beta-glucan:Daily consumption of at least 3 grams (your morning cereal) effectively lowers cholesterol.

    Grape seed extract:Shown to support blood pressure within a normal range. This is ground up seeds from red wine grapes.

    Vitamin K:Helps to keep excess calcium out of blood vessel walls and improve cardiovascular health. Found in green leafy vegetables.

    Dairy:Daily consumption of low-fat milk products decreases the risk of high blood pressure.

    Almonds:Improves serum fatty acid profiles and decreases the overall risk of heart disease (a handful a day).

    Walnuts:Good source of omega-3 fatty acids and alpha linolenic acid (ALA) which help your heart by preventing dangerous heart rhythms that can lead to heart attacks.

    © American Institute for Preventive Medicine