HealthyLife Articles

Tag: tips

  • Eat Out, Eat Healthy: Here’s How

    HEALTHY EATING

    Image of sign that says 'Eating Out'

    Many people find that eating at restaurants can be hard on the diet. Restaurants usually offer an array of high-fat, high-sugar, and deep fried foods that can be tough to resist. But, eating out doesn’t have to be off limits.

    Before choosing what to eat, you need to decide where to eat. One of the best ways to stay on the healthy track is to do some research first. Many restaurants offer calorie counts and other nutrition information on their website. Check out which foods fall within your diet with regards to calories and fat. This can help you steer clear of foods that may seem healthy, such as certain salads, but are actually loaded with calories.

    And, making changes to dishes is a good way to get exactly what you want. Think about whether the restaurant:

    *  Will allow you to make substitutions without hassle or extra cost

    *  Uses healthier cooking methods, such as broiling, grilling, and baking instead of frying

    Once you’ve chosen your place, it’s time to pick your plate. Follow these guidelines for a healthy and enjoyable meal:

    *Don’t be afraid to ask questions.Ask the server about how a dish is prepared and what comes with it. Does it come with butter or oil? Can these items be placed on the side or taken off completely?

    *Eat slowly and watch portion sizes.Many restaurant portions are big enough for two meals. Consider splitting your meal with another person if this is allowed. Or, ask the waiter to box half of your meal right away.

    *If possible, ask for no salt to be added to your food.And, just say “no” to the salt shaker on the table.

    *Skip the pre-meal bread that often spoils your diet and appetite.Ask for no bread to be brought to the table.

    *Choose foods that taste good without being fried, such as grilled chicken, seafood, and fresh vegetables.

    *Watch out for drinks.Many beverages, such as lemonade, juices, and alcoholic drinks, are high in calories. Stick to water and drink plenty of it before and during the meal. This may help stave off hunger.

    *Be creative with dessert.Don’t look at the tempting dessert menu. Instead, ask for a bowl of fresh fruit if you’re craving something sweet. Or, keep sugar-free mints or gum with you to pop in your mouth after dinner.

    Source: American Diabetes Association

    © American Institute for Preventive Medicine

  • How To Put In Eyedrops

    SELF-CARE CORNER

    Image of young women putting eyedrops into eye.

    *  Wash your hands with soap and water.

    *  Shake the eyedrop container gently. Make sure the prescription is for you. Check to see how many drops you are to put in and when.

    *  Remove the cap. Set it aside. Do not touch the dropper tip with your hand.

    *  Tilt your head back. With both eyes open, look at a point on the ceiling.

    *  Pull your lower lid down gently to form a pocket for the drop. Position the tip of the bottle less than an inch above your lower lid.

    *  Squeeze the bottle lightly to allow the drop to fall into the pocket.

    *  Close your eyes without squeezing them. Keep eyes closed for 30 seconds. Gently blot with a clean tissue.

    *  Replace the cap on the eyedrop bottle.

    *  Keep eyedrops out of sunlight.

    Other tips:

    *  Do not wear contact lenses while using eyedrops or ointments.

    *  If you have eyedrops and eye ointment, put in the eyedrops before the ointment.

    *  You may find this easier to do in front of a mirror or lying flat on your back.

    *  Check the bottle’s expiration date. Throw it away if outdated.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • How To Stop A Nosebleed

    SELF-CARE CORNER

    Image of man using a nasal spray.

    When the furnace fires up and the humidity drops, the nose is most at risk. Nosebleeds can range from a simple, brief annoying amount of bleeding to life-threatening bleeding, according to Dr. Peter Shepard, an ear, nose, and throat expert.

    The nose has a collection of blood vessels called Kiesselbach’s plexus. This area is located at the front of the septum, the cartilage that divides the nose. Vessels from several different main trunks all meet in this spot and are very close to the surface. This is also the area of the nose that tends to dry out the most.

    If the surface cracks, the vessels will bleed. The size of the vessels determines how bad the bleeding is. People are more at risk if they have high blood pressure, take blood thinners, use oxygen, or have a deviated nasal septum.

    The best treatment for nosebleeds is avoiding them in the first place. Unless you can take an extended trip to Hawaii, you’ll want to work on improving the humidity inside your nose.

    Apply Vaseline at the front of your nostril twice a day. Saline spray can be kept with you and used throughout the day.

    If you do have a bleed, a few simple things will usually stop it.

    *  Apply pressure by squeezing the soft part of the nose between your thumb and index finger. Lean forward so you don’t swallow any blood (do not hold your head back, as some suggest).

    *  If that is not enough, oxymetazoline (Afrin) nasal spray can be a miracle drug for nosebleeds. It is a decongestant but works for nosebleeds since it causes blood vessels to tighten. Blow the blood out of the nose, spray twice, and then apply pressure for 15 minutes.

    *  If the bleeding won’t stop, go to the emergency room.

    © 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

  • 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

  • Sure-Fire Ways To Prevent Hair Loss

    SELF-CARE CORNER

    Image of man examining hair line.

    You can head off hair loss by changing the way you care for your hair, say the experts from the American Academy of Dermatology.

    *  Do you vigorously towel dry your hair? Instead of rubbing wet hair, which is more elastic and vulnerable to breaking, wrap your hair in a towel to absorb the water or let it air dry.

    *  Do you brush or comb your hair when it is wet? If you have straight hair and are of Caucasian or Asian descent, try to comb and brush your hair only when it is dry. Otherwise, you can stretch the strands and cause them to break. People who have tightly curled or textured hair or are of African descent should comb or brush their hair when it is wet. Doing so decreases the chance of hair breakage.

    *  Do you use a blow dryer or curling iron? The high heat from a blow dryer can actually boil the water in the hair shaft leaving the hair brittle. Let your hair partially air dry before you style or comb it.

    *  Do you use styling products that promise a long-lasting hold? While these products may give your hair unbeatable hold, using a comb to style your hair after you apply the product often causes the hair to break. Over time, this can lead to major hair loss. Reduce the use of these products to lessen hair loss.

    *  Do you try to fit in 100 brush strokes per day? It is a myth that 100 strokes a day promotes healthy hair. Vigorous brushing can strip the ends of the hair, causing split ends.

    *  Do you color, perm, or relax your hair? All processes damage the hair and can cause dry, brittle strands.

    * Do you wear braids, a ponytail, or hair extensions? All of these styles pull on your hair and lead to breakage.

    *  Do you skip the conditioner? Use a conditioner after every shampoo. A conditioner cannot repair hair, but it can increase shine, decrease static electricity, improve strength, and offer some protection from harmful sun rays.

    © American Institute for Preventive Medicine

  • Talk Smart About Finances

    FINANCIAL HEALTH

    Image of young couple with laptop and piggy bank.

    Economic flux hurts more than our wallets. Financial woes can lead to emotionally damaging arguments among couples and put unnecessary strain on the family, said Josh Klapow, PhD, a clinical psychologist and professor at the University of Alabama at Birmingham. Dr. Klapow is the author of Living Smart:  5 Essential Skills to Change Your Health Habits Forever.

    He said financial discussions, and even disagreements, can have a positive impact on families struggling through uncertainty. The key is to make those discussions productive, not destructive. Dr. Klapow offers 5 talking tips:

    1.Keep a cool head.When your emotions are high-be it anger, sadness, frustration-thoughts get cloudy. Relax, breathe, wait 2-10 minutes, then start to talk.

    2.Start easy.Arguments often start because of a critical remark or an angry tone. Try to bring up problems and mistakes gently and without blame.

    3.Don’t assume.Talk about your feelings, not what you think your spouse or partner is feeling. Describe your feelings in first person with “I” and explain why.

    4.Think then speak.The goal of the conversation should be to problem-solve, not to win. Remember, once the words are out, you cannot take them back.

    5.Repair and recover.Don’t let the discussion get out of control. End on a positive, or at least neutral, note. Lean on patience, change the topic, or offer a positive comment to let the other person know you’re part of the same team.

    © 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