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Why 30 minutes of walking is pure gold

emily.griffin
Submitted by emily.griffin on

Feel like you need a new secret weapon to recharge your health? Good news. It's right outside your door. Walking 30 minutes a day is like a potion for your mind, body and spirit. It's relaxing, you can bring your dog, listen to your favorite podcast, song, show and more.

First and foremost, a brisk 30-minute walk counts as moderate cardiovascular exercise. By hitting 150 minutes per week, The Nutrition Source says you’re checking off federal guidelines for physical activity. Pat yourself on the back once you reach that.

Additionally, walking daily decreases “total body weight, body mass index (BMI) and body fat percentage,” states Health Digest. As this happens, you reduce health concerns such as diabetes and heart disease. Now, go buy a new pair of shoes.

Even better, Harvard researchers report that walking roughly 21 minutes a day can decrease the risk of heart disease by 30%. Walking also reduces the chance of cancer and diabetes and can lower cholesterol and blood pressure. Isn’t that interesting? Now, go get your shoes on.

On the mental health side, walking is free therapy. Cardiovascular exercise floods your brain with endorphins, helping reduce stress, anxiety and depression. University of Alabama experts also list improved sleep. Nothing is better than falling asleep easily, right?

Walking is affordable and easy. No equipment is needed, unless you choose to walk on a treadmill.

So, why are you still sitting? Get outside today and make 30 minutes of walking your new favorite thing.

 

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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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Feel like you need a new secret weapon to recharge your health? Good news. It's right outside your door.

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Genesis HealthCare System Recognizes Placenta Donors

Kyle.Norton
Submitted by Kyle.Norton on

Genesis HealthCare System unveiled a new display on Wednesday, April 1, Donate Life Living Donor Day, to honor and recognize mothers who donated their placentas to create healing grafts. Genesis collaborates with Lifeline of Ohio to offer women giving birth by C-section the opportunity to make a difference in the lives of others.

“This wall represents something powerful. It tells a story of mothers who are changing lives with their generosity,” said Sarah Pierce, Director of Women’s and Children’s Services at Genesis HealthCare System. “Something that has fulfilled its purpose in one life becomes the beginning of healing in another.”

“There was no question this was a great opportunity to help others in need with an organ my baby no longer needed after birth,” said Desiree Martin, a mother who donated her placenta in 2020.

“We are truly grateful to the patients and teams at Genesis HealthCare System for their commitment to placenta donation,” said Andrew Mullins, CEO, Lifeline of Ohio. “We honor the legacies of placenta donors whose generous gifts provide incredible healing to those in need.”

An average of 25 healing grafts can be made from one placenta. Donations from Genesis patients since partnering with Lifeline of Ohio in 2019 have created more than 10,000 grafts.

The placenta, amniotic membranes and the umbilical cord have the potential to help patients with a wide range of procedures including eye, oral and spine surgery and for the treatment of difficult-to-heal wounds, such as diabetic foot ulcers, venous leg ulcers, pressure ulcers and burns.

To learn more about Lifeline of Ohio’s placenta donation program, visit lifelineofohio.org. To learn more about maternity services at Genesis, visit genesishcs.org/maternity

Placenta donation recognition wall

New Display Shows Impact of Donations

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Healthy foods that might be slowing you down (in a good way)

emily.griffin
Submitted by emily.griffin on

So, you swapped your pizza-for-breakfast days for a kale smoothie marathon, and now you feel ... stuck. Like a turtle in molasses. Fear not, my fiber-loving friend. You are not alone. Even the healthiest food can turn your gut into a sluggish transit system. Let us explore the usual culprits doing the slow dance in your digestive tract.

High fiber foods

First up is fiber. Yes, that glorious plant hero, but in excess, it can feel like a superglue mix in your intestines. Insoluble fiber attracts water and bulks things up, while soluble fiber softens stool and slows carbohydrate absorption. Increase too fast and without extra water, and you are signing up for bloating and cramps. Consider yourself were warned by Cornell University.

Whole grains, legumes, nuts and seeds all get the fiber party started. The Harvard T.H. Chan School of Public Health reminds us to bump fiber gradually and drink more water to keep things moving smoothly.

FODMAPs

Then there are FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols). These fermentable short chain carbs are the food equivalent of that weird cousin who overstays their welcome. Apples, pears, cauliflower, beans and wheat can draw water into your gut, and according to Harvard Health, get fermented by bacteria, resulting in gas, bloating and that tummy rollercoaster ride. 

Slow and steady wins

So, what is a health fanatic to do? One trick is to introduce these foods slowly and pay attention to your body. If your gut starts acting like it has a sense of humor (i.e., lots of gas), try scaling back the FODMAPs and keeping a food diary like it is your job. 

In the end, fiber and whole foods are still the digestive superheroes, even if they cause a bit of traffic. Your gut is just getting its workout in. Keep going, drink water like an overachieving camel, and remember the best subtitle for this saga is “Slow and steady wins the health race.”

 

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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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Let us explore the usual culprits doing the slow dance in your digestive tract.

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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.

Kyle.Norton
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Vanessa L. Voytko, MD
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2907 Bell Street
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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Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

 

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.

woman surrounded by cartoon cells representing autoimmune disease

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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