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Stretch like a pro

emily.griffin
Submitted by emily.griffin on

Stretch like a pro … or at least when a pro stretches

Stretching before or after a workout is kind of like whether to eat a snack before dessert. There are good arguments for both, and the best answer depends on what you're doing and how you stretch.

Imagine your muscles as rubber bands. If they’re cold and brittle, stretching them too hard might snap them. Harvard Health says static stretching (holding a stretch) before exercise doesn’t clearly prevent injury or soreness and could increase your risk of pulling a muscle if you stretch cold muscles. They suggest starting with a warm-up instead. Think brisk walk or light movement to get blood flowing, then dynamic stretches.

Dynamic stretching means moving while you stretch, i.e., leg swings, arm circles or lunges with a twist. It warms up the muscles and gets joints ready to move through their full range. Mayo Clinic supports this approach, warning that static stretching immediately before intense activity (like sprinting) can slightly worsen performance in some cases.

After your workout, is when your muscles are warmed up, like fresh pizza right out of the oven. Static stretching after exercise helps with flexibility, cools down joints and eases muscles back to normal. Harvard Health recommends holding static stretches for 20 to 30 seconds without bouncing in the cool-down.

So, here’s the verdict:

  • Before a workout, do a warm-up and dynamic stretching. Skip long static stretches unless your body is very accustomed to them and warm.

  • After a workout, static stretching is your friend. Loosen up gently, hold stretches and let your muscles relax.

Stretching isn’t optional fluff. It helps maintain range of motion, flexibility and joint health in the long run. Just avoid stretching cold, avoid trying to force your body into yoga-superstar moves before it’s ready and remember consistency matters more than heroic one-session stretches.

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Stretching isn’t optional fluff. It helps maintain range of motion, flexibility and joint health in the long run.

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Rewards of gardening

emily.griffin
Submitted by emily.griffin on

Ever wonder why your body aches after working in the garden or doing yard work? People tend to think gardening puts stress on muscles and joints. However, it builds muscle and strengthens joints. Yes, it is true. The aches and pains from gardening are not a bad thing.

According to The National Gardening Association, ”45 minutes of gardening burns as many calories as 30 minutes of aerobics.” Racking leaves, lifting shovels, carrying soil and mowing the lawn are equivalent to working out in a gym. Racking leaves and lifting shovels are equivalent to arm curls, carrying soil bags is equivalent to pushups and sit-ups and mowing the lawn is comparable to walking on a treadmill. Finally, no more paying for a gym membership.

Other than gardening being a good source of exercise, it also improves the mental well-being of people who enjoy growing their fruits, vegetables and flowers. Harvard Health found a study from The Lancet Planetary Health where 300 gardeners wore monitors that tracked individual activity while actively working in the garden. At the end of the study, participants “reported greater reductions in stress and anxiety.” Getting a good sweat going on a hot, sticky summer day is gross, but you may find yourself feeling happier on a daily basis.

The personal health effects of growing your produce go a long way while also contributing to your physical and mental health. Harvard Health explains that homegrown foods help people eat more fresh produce while gardeners can pick out the fertilizer that fits them best. No more unknown pesticides, fertilizers or anything else touching your food now. Harvard Health explains further that “Vegetables that ripen in the garden have more nutrients than some store-bought vegetables that must be picked early.” That’s right, you heard it. Produce can be picked too early and sold without all the nutritional value they hold.

Getting to eat the fruits and vegetables you worked hard and cared for is rewarding. You get to save money, and the physical and mental aspect of it is something to appreciate.

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Gardening is a good source of exercise and improves the mental well-being of people who enjoy growing their fruits, vegetables and flowers.

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Genesis HealthCare System Implements New Patient Messaging System to Protect Patient Privacy

Kyle.Norton
Submitted by Kyle.Norton on

Genesis HealthCare System has implemented a new messaging and communication system to better protect sensitive patient information. This new approach is integrated with our electronic medical record system and MyChart. Direct text messages from all Genesis entities, including provider offices, will now be sent to patients from the 5-digit number 57378. This 5-digit number is owned by Genesis, assuring the message and links within it are safe to access and read.

Also, all patients with a MyChart account can now choose how they are contacted and may update their preferences at any time. Choices include text message, email or phone calls. Information about updating communication settings can be found here.

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Direct text messages from all Genesis entities, including provider offices, will now be sent to patients from the 5-digit number 57378.

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Don’t forget the sunscreen

emily.griffin
Submitted by emily.griffin on

Get your shades, shorts and sandals ready. 

You may not be headed on a tropical vacation. But now that you’re in the mindset, it’s time to talk about wearing sunscreen year-round.  

Our skin is the largest organ in our body. Skin cancer is the leading type of cancer in the United States, according to the National Cancer Institute.  

The main forms of skin cancer are basal cell carcinoma, squamous cell carcinoma and melanoma. Skin cancer is common with people with lighter skin tones, although people of all skin tones can get skin cancer. 

The sun causes up to 90% of the skin changes we see generally attributed to aging, according to Medline Plus. Even on the gloomiest days our bodies need sun protection. Although we can’t see ultraviolet (UV) levels, our skin is still at risk.  

Apply sunscreen every day, no matter the season. The EPA recommends using a broad-spectrum sunscreen with a SPF of 30 or higher 20 minutes before going outdoors. Loose-fitting clothes that are tightly woven will provide added protection. Hats and other winter gear can also help cover the skin. 

Take the quiz below to learn more about sun protection, no matter the time of year. 

 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Take the quiz below to learn more about sun protection, no matter the time of year. 

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Voytko, Vanessa L.

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Vanessa L. Voytko, MD
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Zanesville, OH 43701
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When good cells go bad

emily.griffin
Submitted by emily.griffin on

When good cells go bad. A lighthearted look at autoimmune diseases

Imagine hiring a security guard to protect your house, only to discover that he keeps thinking you are an intruder in your living room. That, in a nutshell, is how autoimmune diseases work. Your immune system, which is supposed to defend you from outside invaders like viruses and bacteria, suddenly mistakes your body as the enemy. Talk about a misunderstanding.

There are more than 80 types of autoimmune diseases. The National Institute of Environmental Health Sciences explains that autoimmune conditions happen when the immune system attacks healthy cells, tissues or organs. No one knows the exact reason why autoimmune diseases occur. However, common factors include genetics, infections and environmental triggers.

Some of the most common types of autoimmune diseases include:

  • Type 1 diabetes: Your immune system decides your pancreas is now the enemy and attacks the insulin-producing cells.
  • Rheumatoid arthritis: Joints become stiff and swollen because your immune system mistakes them for an invading army.
  • Lupus: A condition where your immune system seems to believe every organ signed up for the battle of the century.
  • Psoriasis: When skin cells grow too quickly, giving you patches that look like your body is experimenting with a new art style.

 

According to Stanford Medicine, autoimmune diseases affect more women than men, often during childbearing years.

Symptoms vary widely, which makes diagnosis tricky. Fatigue, joint pain, skin problems and recurring fevers are common. Because of this, getting a diagnosis can feel like competing in a medical game show called Guess That Autoimmune Disease.

While no cure exists, treatments can help manage symptoms and reduce immune system overreactions. So, if your body’s security guard keeps tackling you, doctors can give him some new guidelines. The National Library of Medicine recommends balancing activity with rest, managing stress and working closely with your care team to help lower your symptoms of autoimmune diseases.

Autoimmune diseases may sound intimidating, but with growing research and better treatments, science is working hard to ensure your body works properly against the right intruders.

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Autoimmune diseases may sound intimidating, but with growing research and better treatments, science is working hard to ensure your body works properly against the right intruders.

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Why cross-training is the superpower your body needs

emily.griffin
Submitted by emily.griffin on

Sticking to one workout is like eating only toast for every meal. Sure, you might love toast (who doesn’t?), but eventually, your muscles and your taste buds start questioning your life choices. 

That’s where cross-training swoops in, superhero-style, to save you from fitness monotony and questionable breakfast decisions. In cross-training, you mix things up. Run one day, lift another, throw in some yoga or cycling and, for good measure, maybe some interpretive dance in your living room. 

Not convinced? Scientific powers-that-be at the University of Miami Sports Medicine Institute tell us that cross-training reduces the risk of injury because variety forces different muscle groups to work and lets tired muscles recover. It can also prepare your body for a variety of activities, including a spontaneous game of tag with the kids, chasing your runaway grocery cart or an impromptu office chair race. So, if you’re tired of explaining your limp to your co-workers, you might want to toss swimming or biking into the mix. 

Looking for more reasons? Hearts Beat Back says that switching it up, battles workout boredom, making it easier to stick to your routine instead of ghosting your gym shoes for days on end. You’ll also get well-rounded fitness, better balance, strength and heart health. 

Try cross-training, and you’ll be a fitness superhero in no time. 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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In cross-training, you mix things up. Run one day, lift another, throw in some yoga or cycling and, for good measure, maybe some interpretive dance in your living room. 

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Baby Basics: Navigating your little one’s first months

emily.griffin
Submitted by emily.griffin on

Bringing your baby home is a moment filled with excitement, questions and some worry. You want to do everything right for your little one, and every day brings something new. The good news is, you’re not alone on this journey. With trusted guidance, you can confidently support your baby’s growth and development.

From the very beginning, your baby is learning and changing. According to the American Academy of Pediatrics, in the first month, you might notice your baby’s appearance shift. Their skin color evens out, and they begin to gain weight. It’s normal for newborns to lose a little weight right after birth, but they usually regain it within a couple of weeks. Tracking your baby’s growth and celebrating small milestones, like their first smile or when they start to lift their head, helps you see how much they’re learning every day. 

Your baby depends on you for comfort and safety. According to the U.S. Centers for Disease Control and Prevention (CDC), holding, cuddling and talking to your baby help them feel secure and build trust. When your baby cries, responding with gentle words or a soothing touch reassures them that you’re there. Creating a safe sleep space, by placing your baby on their back in a crib with a firm mattress and no loose blankets or toys, reduces the risk of sudden infant death syndrome (SIDS).

Feeding is a big part of your baby’s routine. The CDC notes that whether you choose to breastfeed or use formula, your baby will need to eat every few hours. Watch for signs of hunger, like sucking on their hands or turning their head toward you. Frequent diaper changes are normal and a good sign that your baby is getting enough to eat. 

Even in these early days, you can help your baby’s brain grow. Simple activities like talking, singing and reading to your baby make a difference. Giving your baby tummy time while they’re awake and you’re watching helps them build strong muscles and prepares them for future milestones like rolling over and crawling.

Since caring for a newborn can be tiring, the CDC encourages new parents to ask for help and to rest when their baby sleeps. Taking care of yourself is an important part of caring for your baby. 

Free Baby Basics Class

At Genesis HealthCare System, we offer a one-time, two-hour, free class for expecting parents and their support systems. This class covers infant feeding, bathing and diapering, car seats, safety, soothing and calming babies and what to expect during the first year. Registration is available at genesishcs.org/classes. 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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With trusted guidance, you can confidently support your baby’s growth and development.

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You should enjoy your vacation

emily.griffin
Submitted by emily.griffin on

Stay healthy and relax every moment

You’ve worked hard, and now it’s time for a well-deserved vacation. You want to make the most of every moment, feel your best, explore new places and make memories. But how can you stay healthy while you travel? 

Here are some simple tips to help you be the hero of your own adventure:

Plan for healthy choices

  • Before you leave, pack healthy snacks like nuts, fruit or whole-grain crackers. According to the American Heart Association, packing ahead of time can help you avoid less healthy options when you’re hungry on the go. Research restaurants or grocery stores at your destination so you know where to find nutritious meals.

Stay hydrated

  • Traveling can make it easy to forget to drink water. Carry a refillable water bottle and sip throughout the day. Staying hydrated helps you feel energized and keeps your body working its best.

Move your body

  • You don’t have to skip exercise on vacation. Take a walk to explore a new city, swim at the hotel pool or try a local fitness class. Even small amounts of movement can boost your mood and energy. On long flights, stretch your legs and walk the aisle every hour or two to help your circulation. 

Enjoy local foods, in moderation

  • Trying new foods is part of the fun of vacation. Enjoy local treats, but balance them with fruits, vegetables and lean proteins. Listen to your body’s hunger cues and stop eating when you’re full. 

Protect your health

  • Don’t forget sunscreen, hand sanitizer and medications. Wash your hands often, especially before eating, and make sure the food is cooked properly when trying new dishes.

Get enough rest

  • Vacations can be busy, but don’t forget to rest. Good sleep helps your body recover and keeps your immune system strong.

Be prepared for travel

  • If you’re flying, make sure you are prepared. Northwestern Medicine recommends bringing a travel pillow, wearing comfortable clothes and keeping important items like medications and snacks in your carry-on.

You’re in charge of your journey

With a little planning and these healthy travel tips, you can stay well and make the most of your vacation.

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

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Here are some simple tips to help you be the hero of your own adventure.

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