HealthyLife Articles

Tag: recovery

  • High-Intensity Workouts Aren’T Always Best

    BE FIT

    Image of women running during sunset.

    High-intensity workouts aren’t always best

    When it comes to exercise, is harder and longer always better? No, according to two studies recently published in the academic journal, Heart.

    The first study found that those who performed the most strenuous daily exercise were more than twice as likely to die of a heart attack or stroke. The second study found that men who exercised intensely for more than five hours a week were more likely to develop an irregular heartbeat later in life.

    So what’s the best exercise to do? Strive for moderate intensity exercise. You develop a fast heart rate while doing this type of exercise, but you should still be able to talk while doing the activity.

    Moderate exercise = longer life

    Studies show if you do seven hours of moderate intensity exercise each week, you will lower your risk of dying early by 40 percent. This is compared with those who exercise 30 minutes or less per week. If seven hours a week is too much for you, aim for 150 minutes per week. This amount of exercise also produces similar benefits.

    Before you start any exercise program, talk with your doctor about what’s best for you.

    Source: CDC and World Health Organization

    © American Institute for Preventive Medicine

  • Kids And Concussions: What To Know

    WELL-BEING

    Image of mom holding child with a bump on the head.

    Many kids get a bump or blow to the head while playing sports or other activities. If the hit is hard enough, a child can have a concussion, which is a type of traumatic brain injury. During a concussion, the brain bumps against the inside of the skull. This can cause changes in the way the brain works and can lead to long-term problems.

    How do I know if my child had a concussion?

    Many people mistakenly think that if the child doesn’t “black out,” then they’re okay. Although losing consciousness is a sign that a concussion is likely, it’s not the only way to know. A concussion can happen even if the child never loses consciousness. Look for:

    *  Nausea and vomiting

    *  Dizziness

    *  Blurred vision

    *  Sensitivity to light

    *  Tiredness

    Some kids don’t show symptoms right away. If your child suffered a hit to the head, look for these problems that can occur days or weeks after a concussion:

    *  Trouble concentrating or problems with schoolwork

    *  Headaches

    *  Memory problems

    *  Confusion or changes in behavior

    *  Changes in their movement, coordination or walking

    Anything that seems unusual after a blow to the head should be checked by a doctor.

    What to do after a concussion

    Right after the injury, the child should:

    *  Stop the sport or activity.

    *  Get medical help immediately.

    *  Lie down on back with head and shoulders slightly raised while waiting for help to arrive.

    Parents or adults should watch the child’s breathing and whether they stay awake. If the child isn’t breathing or doesn’t have a pulse, begin CPR.

    Returning to sports or activities

    The brain needs time to heal after a concussion. If the child starts activities too soon, they are more likely to have another concussion and to suffer more serious brain damage. Ask the child’s doctor when they can gradually begin physical and mental activities again.

    Preventing concussions

    To prevent a brain injury like a concussion, make sure your child:

    *  Wears a helmet during all contact sports, such as football, or in cases where a fall could happen, such as while biking, skating, horseback riding, and skiing.

    *  Wears a seatbelt and/or has the right car seat for riding in a vehicle.

    Concussions can happen to the best athletes with the most careful parents. If it happens to your child, remember to give the child’s brain plenty of time to rest and recover. This can help avoid long-term problems down the road.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Cardiac Rehab

    Heart & Circulation Problems

    Smiling women with laptop.

    Ask your doctor if taking baby aspirin is a good heart health decision for you.

    Cardiac rehab benefits persons who have had a heart attack, heart surgery, or who have heart disorders, such as angina.

    If you or a family member needs cardiac rehab, follow your doctor’s advice. Rehab includes exercise therapy, counseling, and learning ways to reduce the risk for further problems.

    To help prevent heart disease: Get to and stay at a healthy weight; do regular exercise; don’t smoke and avoid secondhand smoke; and keep your blood cholesterol, blood pressure, and blood sugar levels under control.

    Regular physical activity lowers the risk of heart attacks, but people who are normally inactive who shovel snow, run to catch a bus, etc. are at a greater risk of having a heart attack. Try not to overexert yourself, especially if you are out of shape.

    Health at Home Lifetime book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Life After Stroke: 9 Tips For Caregivers

    MEDICAL NEWS

    Image of older women in wheelchair being helped by relative.

    A stroke can impact a person’s life in many ways. If you are caring for someone who recently had a stroke, you may be overwhelmed. With more than 7 million stroke survivors living today, you’re not alone. You can make life after a stroke a little easier for yourself and your loved one with these tips.

    1. Ask questions. If you’re not sure about a medication or other needs, talk to the doctor, nurse or therapist. Take notes, if possible.

    2. Focus on stroke prevention. People who have a stroke may be at higher risk of having another one. A healthy diet, exercise, regular doctor visits and taking medications as prescribed can help reduce this risk.

    3. Take falls seriously. People who have had a stroke may be more likely to fall. Seek medical care right away if a fall causes severe pain, a head injury, bruising or bleeding. Talk to a doctor if a fall happens more than once, even if it’s minor.

    4. Keep an eye out for problems like dizziness, balance problems or trouble walking. This may mean the person needs physical therapy to help with their recovery and improve their mobility.

    5. Keep track of progress. Stroke recovery may happen quickly, or it may take months or years. Write down progress your loved one has made each day or week. This can be helpful to the doctor during follow up visits.

    6. Be aware of depression. Up to 50 percent of stroke survivors get depression. This can harm their recovery. Talk to your loved one’s doctor if you notice they have symptoms like a loss of interest in activities, sadness or hopelessness.

    7. Don’t go it alone. A number of resources can help both you and your loved one with stroke recovery. Many support groups for survivors and their caregivers are available. Ask your case manager or social worker for help finding these groups.

    8. Know your loved one’s insurance benefits. There may be limits to how long insurance will pay for stroke rehabilitation. Be sure you are aware of the coverage limits and any costs. Ask your case manager or social worker if you’re not sure how to do this.

    9. Take a break when you can. Even the best caregiver needs some time off. Find a trusted friend or family member who can fill in for you. Try to get exercise, such as walking, to help combat stress and improve your sleep. A regular meditation practice may also help.

    Source: American Stroke Association

    © American Institute for Preventive Medicine

  • Eating Disorders

    Student Health

    Five to 10 million adolescent girls and women have an eating disorder. About 1 million males do. The 3 most common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder. These eating disorders are a coping mechanism. They result in an obsession with food and/or weight; anxiety around eating; guilt; and severe and adverse effects on psychological and physical health. Eating disorders are very serious health problems.

    Signs & Symptoms

    For Anorexia Nervosa

    *  Loss of a lot of weight in a short period of time.

    *  Intense, irrational fear of weight gain and/or of looking fat. Obsession with fat, calories, and weight.

    *  A need to be perfect or in control in one area of life.

    *  Distorted body image. The person feels and sees herself or himself as fat despite being a normal weight for height and age.

    *  Marked physical signs. These include loss of hair, slowed heart rate, and low blood pressure. The person feels cold due to decreased body temperature. In females, menstrual periods can stop.

    For Bulimia Nervosa

    *  Repeated acts of binge eating and purging. Purging can be through vomiting; taking laxatives, water pills, and/or diet pills; fasting; and exercising a lot to “undo” the binge.

    *  Excessive concern about body weight.

    *  Being underweight, normal weight, or overweight.

    *  Dieting often.

    *  Dental problems. Mouth sores. Chronic sore throat.

    *  Spending a lot of time in bathrooms.

    *  Because of binge-purge cycles, severe health problems can occur. These include an irregular heartbeat and damage to the stomach, kidneys,  and bones.

    For Binge Eating Disorder

    *  Periods of nonstop eating that are not related to hunger.

    *  Impulsive binging on food without purging.

    *  Dieting and/or fasting over and over.

    *  Weight can range from normal weight to mild, moderate, or severe obesity.

    Causes

    An exact cause has not been found. Persons from all backgrounds, ages, and genders are affected. Risk factors include:

    *  A family history of eating disorders.

    *  Pressure from society to be thin.

    *  Personal and family pressures.

    *  Sexual, physical, or alcohol abuse in the past.

    *  Fear of starting puberty.

    *  Fear of having sex.

    *  Pressure for athletes to lose weight or to be thin for competitive sports.

    *  Chronic dieting.

    Treatment

    *  Counseling. This can be individual, family, group, and/or behavioral therapy.

    *  Support groups.

    *  Medication.

    *  Nutrition therapy.

    *  Outpatient treatment.

    *  Hospitalization, if needed.

    Treatment varies with the disorder and how severe it is. The earlier the condition is diagnosed and treated, the better the outcome.

    Questions to Ask

    Self-Care

    Eating disorders need professional treatment.

    To Help Prevent an Eating Disorder

    *  Learn to accept yourself and your body. You don’t need to look like anyone else. Spend time with people who accept you as you are, not people who focus on “thinness.”

    *  Know that self-esteem does not have to depend on body weight.

    *  Eat nutritious foods. Focus on whole grains, beans, fresh fruits and vegetables, low-fat dairy foods, and low-fat meats.

    *  Commit to a goal of normal eating. Realize that this will take time. It will also take courage to fight fears of gaining weight.

    *  Don’t skip meals. If you do, you are more likely to binge when you eat.

    *  Avoid white flour, sugar and foods high in sugar and fat, such as cakes, cookies, and pastries. Bulimics tend to binge on junk food. The more they eat, the more they want.

    *  Get regular, moderate exercise 3 to 4 times a week. If you exercise more than your doctor advises, do non-exercise activities with family and friends.

    *  Find success in things you do. Hobbies, work, school, etc. can promote self-esteem.

    *  Learn as much as you can about eating disorders from books and organizations that deal with them.

    *  To help their children avoid eating disorders, parents should promote a balance between their child’s competing needs for independence and family involvement.

    To Treat an Eating Disorder

    *  Follow your treatment plan.

    *  Attend counseling sessions and/or support group meetings as scheduled.

    *  Identify feelings before, during, and after you overeat, binge, purge, or restrict food intake. What is it that you are hoping the food will do?

    *  Set small goals that you can easily reach. Congratulate yourself for every success. This is a process. Accept set backs. Learn from them.

    *  Talk to someone instead of turning to food.

    *  Work toward the point where weight is no longer a way you rate your success. Think about your accomplishments, positive personal qualities, and valued relationships.

    *  Learn to express your rights. You have the right to say no and the right to express your feelings and your opinions. You have the right to ask that your needs are met.

    *  Keep a journal of your progress, feelings, thoughts, etc., but not about what you eat. The journal is just for you, not for others to read or judge. This is a safe place to be honest with yourself. The journal can also help you identify your “triggers” so that you can deal with them in the future.

    *  Don’t let the scale run your life. Better yet, throw out the scale!

    Resources

    Your school’s Student Health Service, Student Counseling or Mental Health Service

    National Eating Disorders Association (NEDA)Information and Referral Helpline

    800.931.2237

    www.nationaleatingdisorders.org

    Student Self-Care book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Sick Days: When To Stay Home

    WORK LIFE

    Image of young women in bed sick.

    You’re feeling under the weather, but you don’t want to miss work. What should you do? In some cases, it may be okay to go to work when you’re not feeling 100 percent. But other times, you should make your wellness a priority. These guidelines can help you decide if you’re well enough to work:

    Fever:

    The CDC recommends you stay home for 24 hours after your fever is gone. This helps minimize the spread of illness to others. You should also skip social gatherings, shopping, and other outings.

    Sniffles and sneezing:

    Many people simply can’t miss work every time they have a minor cold. Let your symptoms be your guide. If you’re feeling well enough to work and don’t have other symptoms, such as a fever or body aches, you can go to work if necessary. But, if you have fatigue or feel that you won’t be able to safely do your job, consider using sick time.

    Vomiting or diarrhea:

    Stomach-related illnesses such as norovirus are highly contagious. Even after you stop vomiting, you could get other people sick. If you serve or prepare food as part of your job, the CDC says you should stay home for at least 48 hours after your symptoms stop.

    Remember that staying home from work may help you to recover more quickly, as your body needs rest to fight an illness. In addition, staying home will help avoid spreading illness to co-workers, customers, and others you encounter.

    Choosing to stay home may also depend on your employer’s sick day policies. Make sure you are familiar with these and abide by them.

    © American Institute for Preventive Medicine

  • Eating Disorders 2

    Women’s Health

    Image of women sitting alone.

    Common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder. People who have these conditions are obsessed with food and/or body weight. Eating disorders are a way to cope. They are serious health problems and are more common in females than in males.

    Signs & Symptoms

    Anorexia Nervosa

    *  Loss of a lot of weight in a short period of time.

    *  Intense, irrational fear of weight gain and/or of looking fat, obsession with fat, calories and weight.

    *  A need to be perfect or in control in one area of life.

    *  Distorted body image; the person feels and sees herself or himself as fat despite being a normal weight for height and age.

    *  Marked physical signs, such as loss of hair, slowed heart rate, and low blood pressure. The person feels cold due to decreased body temperature. In females, menstrual periods can stop.

    Bulimia Nervosa

    *  Repeated acts of binge eating and purging, which can be through vomiting, taking laxatives, water pills, and/or diet pills, fasting, and exercising a lot to “undo” the binge.

    *  Excessive concern about body weight.

    *  Being underweight, normal weight, or overweight.

    *  Dieting often.

    *  Dental problems, mouth sores, chronic sore throat.

    *  Spending a lot of time in bathrooms.

    *  Because of binge-purge cycles, severe health problems can occur, including an irregular heartbeat and damage to the stomach, kidneys and bones.

    Binge Eating Disorder

    *  Periods of nonstop eating that are not related to hunger.

    *  Impulsive binging on food without purging.

    *  Dieting and/or fasting over and over.

    *  Weight can range from normal weight to mild, moderate, or severe obesity.

    Causes & Risk Factors

    An exact cause has not been found. Persons from all backgrounds, ages and genders are affected. Risk factors include:

    *  A family history of eating disorders.

    *  Pressure from society to be thin.

    *  Personal and family pressures.

    *  Sexual, physical, or alcohol abuse in the past.

    *  Fear of starting puberty.

    *  Fear of having sex.

    *  Pressure for athletes to lose weight or to be thin for competitive sports.

    *  Chronic dieting.

    Treatment

    *  Counseling. This can be individual, family, group, and/or behavioral therapy.

    *  Support groups.

    *  Medication.

    *  Nutrition therapy.

    *  Outpatient treatment.

    *  Hospitalization, if needed.

    Treatment varies with the disorder and how severe it is. The earlier the condition is diagnosed and treated, the better the outcome.

    Questions to Ask

    Self-Care

    Eating disorders need professional treatment.

    Prevent an Eating Disorder

    *  Learn to accept yourself and your body. You don’t need to look like anyone else. Spend time with people who accept you as you are, not people who focus on “thinness.”

    *  Know that self-esteem does not have to depend on body weight.

    *  Eat nutritious foods. Focus on whole grains, beans, fresh fruits and vegetables, low-fat dairy foods, and lean meats.

    *  Commit to a goal of normal eating. Realize that this will take time. It will also take courage to fight fears of gaining weight.

    *  Don’t skip meals. If you do, you are more likely to binge when you eat.

    *  Limit white flour, sugar and foods high in sugar and fat, such as cakes, cookies and pastries. People who have bulimia tend to binge on junk food. The more they eat, the more they want.

    *  Get regular, moderate exercise at least 3 to 4 times a week. If you exercise more than your doctor advises, do more non-exercise activities with family and friends.

    *  Find success in things you do. Hobbies, work, school, etc. can promote self-esteem.

    *  Discuss with family and friends how TV, movies and social media can send the message that only a certain body type is acceptable.

    *  Learn as much as you can about eating disorders from reputable websites, books and organizations that deal with them.

    *  To help children avoid eating disorders, parents should promote a balance between their child’s competing needs for independence and family involvement.

    Treat an Eating Disorder

    *  Follow your treatment plan from your health care provider. To be successful, you need to be actively involved in your treatment.

    *  Attend counseling sessions and/or support group meetings as scheduled.

    *  Set small goals that you can easily reach. Congratulate yourself for every success. This is a process. Accept set backs. Learn from them.

    *  Talk to someone instead of turning to food.

    *  Work toward the point where weight is no longer a way you rate your success. Think about your accomplishments, positive personal qualities, and valued relationships.

    *  Learn to express your rights. You have the right to say no and the right to express your feelings and your opinions. You have the right to ask that your needs are met.

    *  Keep a journal of your progress, feelings, thoughts, etc., but not about what you eat. The journal is just for you, not for others to read or judge. This is a safe place to be honest with yourself. The journal can also help you identify your “triggers” so that you can deal with them in the future.

    *  Don’t let the scale run your life. Better yet, throw out the scale!

    Resources

    National Eating Disorders Association (NEDA)Information and Referral Helpline

    800.931.2237

    www.nationaleatingdisorders.org

    Women's Self-Care book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Soothe Sore Muscles After Exercise

    BE FIT

    Image of male jogging outside.

    Exercise can make you feel great. But after a hard workout, sore muscles can be uncomfortable. A little soreness is normal and healthy, especially after trying a new activity or pushing yourself a little harder.

    Don’t let post-exercise pain get you down! You can get through it and reach a new level of fitness with a few tips:

    *Warm up.Don’t jump right into exercise with cold muscles. Doing a lighter or slower version of your workout first will get muscles warm and increase blood flow. This can help avoid injury too.

    *Cool down and stretch.Don’t stop exercise abruptly. Instead, slow down your activity until your heart rate feels normal and you can talk easily. After you’ve exercised, stretch! This is the perfect time to increase flexibility and help lower the chance of soreness.

    *Drink water.It helps keep your joints and muscles hydrated and prevents cramps. Drink before, during and after your workout.

    *Give muscles a break.Give muscles about two days to rest and heal before you exercise them again. For instance, work leg muscles one day and arms the next. Don’t do the same exercise day after day. Muscles need about 48 hours to repair and heal.

    *Be sure you’re doing it right.If you’re new to certain exercises, don’t be afraid to ask someone who can help! Ask a fitness expert or personal trainer or watch videos. Exercise machines and routines can cause injuries if they’re not done properly.

    *Don’t push too hard.It’s easy to get caught up in a new exercise routine. You may want to get into shape as quickly as possible. But doing too much too quickly can mean lots of soreness and even an injury. If you think your exercise routine is too easy, increase the time or intensity slowly. Always ask your doctor about safe exercises you can do if you have any health conditions.

    Listen to your body!

    A lot of soreness or pain isn’t necessary or normal. If you think you have a strained or sprained muscle, tryRICE:

    Rest:Don’t use the sore muscles, if possible.

    Ice:Apply ice packs to the problem area for a few minutes at a time.

    Compression:Use sports bandages or wraps.

    Elevation:Raise the affected body part, such as a foot, up above your heart for two to three hours each day.

    See a doctor if the pain is extreme, gets worse or doesn’t go away after a week.

    Source: American Academy of Family Physicians

    © American Institute for Preventive Medicine

  • Fainting & Unconsciousness

    First Aid

    Signs & Symptoms

    Fainting is a brief loss of consciousness. It can last from seconds to 30 minutes. Just before fainting, a person may feel a sense of dread, feel dizzy, see spots, and have nausea.

    If a person falls and can’t remember the fall itself, he or she has fainted.

    An unconscious person is hard to rouse and can’t be made aware of his or her surroundings. The person is unable to move on his or her own.

    Causes

    Fainting is due to a sudden drop in blood flow or glucose supply to the brain. This causes a temporary drop in blood pressure and pulse rate. Medical reasons for this include:

    *  Low blood sugar (hypoglycemia). This can occur in diabetics, in early pregnancy, in persons on severe diets, etc.

    *  Anemia. Eating disorders.

    *  Conditions which cause rapid loss of blood.

    *  Abnormal heart rhythm. Heart attack. Stroke.

    *  Head injury. Heat stroke. Heat exhaustion.

    Other things that can lead to feeling faint or fainting include:

    *  A sudden change in body position like standing up too fast. This is called postural hypotension.

    *  A side effect of some medicines. Drinking too much alcohol.

    *  Anxiety or sudden emotional stress or fright.

    *  Being in hot, humid weather or in a stuffy room. Standing a long time in one place.

    *  Extreme pain.

    Treatment

    Treatment depends on the cause.

    Questions to Ask

    Self-Care / Prevention

    For Unconsciousness

    *  Check for a response. Call 9-1-1! Give Rescue Breaths and CPR, or treat for Shock, as needed.

    *  Check for a medical alert tag or information. Call the emergency number if there is one. Follow instructions given.

    *  Don’t give the person anything to eat or drink, not even water.

    For Fainting

    *  Catch the person before he or she falls.

    *  Lie the person down with the head below heart level. Raise the legs 8 to 12 inches to promote blood flow to the brain. If the person can’t lie down, have him or her sit down, bend forward, and put the head between the knees.

    *  Loosen any tight clothing.

    *  Don’t slap or shake a person. Don’t give anything to eat or drink.

    *  Check for a medical alert tag. Respond as needed.

    To Reduce the Risk of Fainting

    *  Follow your doctor’s advice to treat any medical problem which may lead to fainting. Take medicines as prescribed. Let the doctor know about any side effects.

    *  Get up slowly from bed or from a chair.

    *  Avoid turning your head suddenly.

    *  Wear loose-fitting clothing around the neck.

    *  Don’t exercise too much when it is hot and humid. Drink a lot of fluids when you exercise.

    *  Avoid stuffy rooms and hot, humid places. When you can’t do this, use a fan.

    *  If you drink alcohol, do so in moderation.

    For a Low Blood Sugar Reaction

    *  Have a sugar source, such as: One half cup of fruit juice or regular (not diet) soda; 6 to 7 regular (not sugar free) hard candies; 3 glucose tablets; or 6 to 8 ounces of milk.

    *  If you don’t feel better after 15 minutes, take the same amount of sugar source again. If you don’t feel better after the second dose, call your doctor.

    Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Take Golf Injuries Seriously

    BE FIT

    Image of man playing golf.

    Golf doesn’t hold the same kind of injury risk as high-impact sports such as football or hockey. But the repetitive motion and twisting of the spine can set the stage for potential injuries that may be underestimated for this low-impact lifetime sport.

    Mike Markee, instructor of physical therapy and athletic training at Saint Louis University, has spent time on the senior PGA tour and developed exercise and fitness programs for golfers.

    “It is possible to avoid injury and improve performance, especially through muscle strength and proper form,” Markee said. “The great thing is that the same things that help you avoid injury also will improve your game.”

    It comes down to these 3 tips:

    1.Warm up and keep moving.There can be a lot of down time in golf, so it takes deliberate focus to keep moving. Stretch before, during, and after the game. If you’re able to walk and the course allows, skip the cart and get a few miles under your belt by the end of the game.

    2.Strengthen your core.Golfers use the muscles closest to the spine, including hip and shoulder muscles. This is where the power comes from in your golf swing. A weakness in your core can lead to an unbalanced swing, with some muscles compensating for others. You can develop more power by training the right muscles. Now we know that strength training and flexibility aren’t polar opposites and, in fact, core strength training can actually improve your performance.

    3.Develop good body mechanics.Golf’s main injury risk comes from the repeated motions of the swing. Working with a pro to learn to swing properly can help you reduce forces on the spine due to twisting and rotating and ensure that you aren’t developing bad habits that can take their toll on your back, shoulder and elbow.

    © American Institute for Preventive Medicine