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The dangers of being sedentary

emily.griffin
Submitted by emily.griffin on

Even if you hit your workout goals 

We’ve all heard, “Get 30 minutes of exercise a day to stay healthy.” But what if you do that and still spend most of your day sitting? Well, buckle up because there is a twist. Even if you hit your daily exercise goal, being sedentary for hours at a time can still be a serious health risk.  

1. Sitting = silent health problems 

Let’s face it, sitting is sneaky. You can go for your daily jog or hit the gym, but if you’re sitting at your desk, binge-watching Netflix or lounging on the couch for hours, your body’s not exactly celebrating. According to Johns Hopkins Medicine, prolonged sitting has been linked to higher risks of heart disease, diabetes and even some cancers. Yikes.  

2. Muscle weakness and poor posture 

When you’re not moving, your muscles aren’t working as much, which can lead to weakness and poor posture. That slouched position in your office chair isn’t doing your back or neck any favors. Over time, this can result in aches, pains and even long-term injuries. 

3. Metabolism slows down 

Our bodies were built to move. When we’re sedentary, our metabolism slows, and fat-burning processes decrease. So, even if you’re crushing your daily workout, sitting too much can sabotage your metabolism and lead to weight gain. 

4. Mental health matters 

More than your body suffers. Sitting for long periods can affect your mood, too. Research shows that being inactive can lead to feelings of anxiety and depression. So, stand up, stretch and take a break.  

Conclusion: move more, sit less 

According to the Mayo Clinic, staying active throughout the day doesn’t have to be complicated. Here are some simple yet effective tips that can save you from the dangers of being sedentary: 

  • Take a break every 30 minutes: Stand up, stretch or walk for a minute. 

  • Stand while talking: Whether it’s on the phone or watching TV, stand up.  

  • Consider a standing desk: If you work at a desk, consider a standing desk or improvise with a high table. 

  • Walk and talk: For meetings, walk with your colleagues instead of sitting in a conference room. 

  • Treadmill desk: Set up a desk above a treadmill to keep moving while you work. 

Incorporating these simple changes can make a big difference for your heart, mind and overall well-being. Move more, sit less, and your body will thank you. 

 

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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.

The dangers of being sedentary

Incorporating these simple changes can make a big difference for your heart, mind and overall well-being. Move more, sit less, and your body will thank you.

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Take time to reflect

emily.griffin
Submitted by emily.griffin on

Do you feel like something in your life is off, but you’re not sure what? Maybe you feel like your brain is racing all the time. If you think of thoughts and feelings like these as warning signs, learning to practice reflection is a holistic approach to bettering your overall health.   

What is reflection? 

Reflection looks like different things to different people. Some people call it mindfulness. Maybe it’s thoughts of gratitude. Reflection can be a mantra you repeat. It can be a time to focus on your breathing. If you’d like, it can be an affirmation of your faith or prayer. What’s important is you take time for yourself. Take a step back from your ongoing tasks. Turn your attention to yourself. Listening deeply to your mind, body and soul comes with many health benefits.  

What are the benefits? 

Researchers at the University of Cambridge found that learning to pause and reflect can reduce anxiety, depression and stress. Taking five to 10 minutes to reflect has physical benefits as well. According to the Journal of the American Heart Association, calming meditation may play a role in reducing the risk of heart disease. With these facts alone, you may be ready to jump into this practice.   

How can you reflect? 

Sit quietly with your eyes closed. Start to inhale and exhale deeply. Relax your muscles. Settle your body and mind. Begin your reflection for the day. This can be as simple as one word: peace, love or kindness. You can recite a prayer. Ask yourself a question. No matter your focus, try to center your thoughts around only that. If your mind starts to wander, take another deep inhale. Bring your thoughts back to your reflection. Give yourself grace. This requires practice. You will get better in time.   

When you first begin practicing, you may feel uncomfortable with silence. If you normally put others’ needs ahead of your own, it can feel strange. Set aside any bad feelings. Remember, to serve others, you must also tend to your needs. Your body and mind will thank you.   

As always, talk with your primary care provider if you are experiencing any health issues. 

Want more breathing tips? Read our Daily Breathing article at genesishcs.org/breathing. 

 

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.

Take time to reflect

Do you feel like something in your life is off, but you’re not sure what? Maybe you feel like your brain is racing all the time. If you think of thoughts and feelings like these as warning signs, learning to practice reflection is a holistic approach to bettering your overall health.

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Wintertime Blues: Are They Real?

emily.griffin
Submitted by emily.griffin on

It’s chilly outside, and the days are getting shorter. Do you dread winter because you get the blues? If you had the blues or felt depressed the past two winters but feel better in the spring and summer, you may have seasonal affective disorder, or SAD, a type of depression that occurs during the same season each year.


Can SAD be prevented?


Because the onset of winter is predictable, people with a history of SAD might benefit from starting treatments before the fall season to help prevent or reduce depression. Regular exercise is one of the best things you can do for yourself. If the sun is shining, try to get outside. Being active, especially early in the day, may help you have more energy and feel less depressed. Symptoms come and go at roughly the same times every year, which is an easy way to track when it’s time to add to your physical activity.


What causes SAD


Scientists don’t fully understand what causes SAD, but research indicates it might be from reduced activity of the brain chemical serotonin, which helps regulate mood. Research also suggests that sunlight controls the levels of molecules that help maintain normal serotonin levels. In people with SAD, this regulation does not function properly, resulting in lower serotonin levels in the winter.


Other findings suggest that people with SAD produce too much melatonin, a hormone that is essential for maintaining the normal sleep-wake cycle. In people with SAD, the changes in serotonin and melatonin levels disrupt normal daily rhythms. As a result, they can no longer adjust to the seasonal changes in day length, leading to sleep, mood and behavior changes.

Vitamin D is believed to promote serotonin activity. Few foods in nature provide vitamin D, but it’s in egg yolks and canned fish. The body produces vitamin D when exposed to sunlight on the skin. With less daylight in the winter, people with SAD may have lower vitamin D levels.


Who gets SAD


Millions of adults may suffer from SAD, although many might not know they have the condition. SAD occurs more often in women, and it is more common in those living farther north, where there are shorter daylight hours in the winter. It’s most common in people between the ages of 15 and 55, and the risk of getting SAD for the first time goes down as you age. In most cases, SAD begins in young adulthood and sometimes runs in families.


Treatments are available that can help many people with SAD. Talk to your healthcare provider about which treatment is best for you.

 

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.

Do you dread winter because you get the blues? If you had the blues or felt depressed the past two winters but feel better in the spring and summer, you may have seasonal affective disorder, or SAD.

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New to cooking?

emily.griffin
Submitted by emily.griffin on

Do you ever get tired of eating the same food or fast food, to the point where nothing sounds good to eat? To the point where nothing sounds good to eat. Fast food, restaurants or the same food doesn’t have to be the only option. You can learn to cook new, healthy recipes at home. Cooking from home can also save you money. It’s okay if you have not cooked for yourself or others before. We have tips that can help you get started. 

 

Tips to start cooking 

When changing your diet to become healthier, make sure to start slowly and plan what you want to try. According to the American Heart Association, tips to help you start cooking from home include:  

  • Finding inspiration 

  • Making small changes to start 

  • Learning how to reduce sodium in your meals 

  • Using non-tropical vegetable oils to replace butter 

  • Keeping healthy snacks stocked 

  • Learning new healthy cooking methods or techniques 

  • Having fun in the kitchen 

Make sure to write down the ingredients and recipes you try so you can make them over again.  

 

Guidelines to eating healthy 

The main priority when cooking is to make sure your food is healthy. Since this may be the first time you are cooking for yourself or others, not only should your food be healthy, but you should keep in mind how to make it taste good as well. According to MyPlate.gov, to create a healthy meal, you should:  

  • Keep fruit handy 

  • Choose a variety of vegetables 

  • Include whole grains 

  • Enjoy a variety of protein foods 

  • Include dairy in your meals 

 

Cooking a healthy meal for yourself has many benefits. It helps you maintain a healthy, nutritious diet. You’ll also save money by not eating fast food all the time. You might even like your food better and try additional new healthy recipes. 

 

 

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.

New to cooking?

It’s okay if you have not cooked for yourself or others before. We have tips that can help you get started.

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What to know before using your sunscreen from previous summers

emily.griffin
Submitted by emily.griffin on

The weather is warm, and the sun is out. Are you staying protected from the sun’s rays? Make sure you bring sunscreen wherever you go in the summer. You should also always make sure that the sunscreen is still good. Here are some details to check before you use your sunscreen this year.  

 

Expiration date 

Expiration dates are not just for food. They can also affect how well cosmetics work, like sunscreen. According to the American Academy of Dermatology Association (AAD), you should buy more sunscreen if you see the following signs: 

  • Obvious change in color 

  • Different or foul odor 

  • Signs of separation (i.e., you see different layers like an oil and a solid) 

  • Dry and flaky consistency 

 

Lotion vs. spray 

Both spray-on and lotion sunscreens work well if used correctly and with the right amount. However, it can be difficult to get a good application with spray sunscreen, especially when it’s windy. According to the AAD, it is up to you what kind of sunscreen you use, but the benefits of each type include:  

  • Creams are best for dry skin and applying on the face. 

  • Gels are good for oily complexions and hairy areas, such as the scalp or male chest. 

  • Sticks are good to use around the eyes. 

  • Sprays are sometimes preferred by parents since they are easy to apply to a child’s skin. However, the challenge in using sprays is that it is difficult to know if you have used enough sunscreen to protect all sun-exposed areas of the body. To evenly cover the skin and use spray sunscreen safely, follow these tips: 

    • Spray until your (or your child’s) skin glistens, then rub the sunscreen into the skin to get even coverage. 

    • Do not apply spray sunscreen while you are smoking, near heat or close to an open flame. 

    • Avoid inhaling spray sunscreen by never spraying it around or near the face or mouth and not spraying it into the wind. 

Sunscreen is important, and it is one of the ways we can prevent skin cancer in our life. Always apply sunscreen whether you are going to be out in the sun for an extended or short period of time. Don’t worry, you can still be tanned while being protected. 

 

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.

Always wear your sunscreen

Make sure you bring sunscreen wherever you go in the summer. Here are some details to check before you use your sunscreen this year. 

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Brooke’s journey to better health

Brooke Dotson has had urinary problems for as long as she can remember. She had visited multiple doctors, and they frequently misdiagnosed her with a recurring urinary tract infection (UTI). Brooke listened to her body and knew this was not just a recurring UTI. She was desperate to find the problem and a long-term solution. After researching local urogynecologists, she chose Mitesh H. Parekh, M.D., Board-certified in Female Pelvic Medicine and Reconstructive Surgery at Genesis Urogynecology, to help her solve the problem.  

 

“I visited multiple doctors’ offices throughout the years, and it is hard to find someone like Dr. Parekh,” said Brooke. “He cares about and treats his patients like they are his family.” 

 

“It was such a relief that Dr. Parekh listened to my concerns and how long I had been dealing with my urinary problem and solved it instantly,” said Brooke. 

 

Dr. Parekh diagnosed Brooke with interstitial cystitis, more commonly known as painful bladder syndrome. “Interstitial cystitis is a chronic bladder health issue that induces the feeling of pain and pressure in the bladder area,” said Dr. Parekh. “It is a common condition that affects up to four million males and eight million females at birth. It is not contagious, and the symptoms develop over time.”   

 

Brooke finds a solution 

Brooke instantly trusted Dr. Parekh with her treatment. Dr. Parekh gave her short-term treatments, bladder instillations and hydrodistention, that relieved her pain instantly. “When I instantly felt relief from the short-term solutions, I knew I had chosen the right doctor,” said Brooke. “I had never felt that much relief from one bladder installation and hydrodistention, and I trusted him more to help me with a long-term solution.” Brooke and Dr. Parekh discussed long-term options, and he suggested placing an InterStim to help with the pain.  

 

“InterStim therapy is a minimally invasive procedure and works similar to a pacemaker but for the bladder,” said Dr. Parekh. “It works on the nerve from inside the body that stimulates the bladder. This relieves the pain and results in a better and healthier lifestyle.”  

 

Stepping into confidence  

“Once I had the InterStim placed, my perspective on life changed,” said Brooke. “Dr. Parekh transformed my life. He allowed me to do what I wanted and gave me my confidence back.”  

 

Occasionally, Brooke visits Dr. Parekh for a check-in to ensure everything is working okay. Since she can do things she couldn't before the InterStim, she now enjoys whitewater rafting and kayaking. She also enjoys collecting and building Legos if she needs a break from the adrenaline rush. 

 

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.

Brooke’s journey to better health

“I visited multiple doctors’ offices throughout the years, and it is hard to find someone like Dr. Parekh,” said Brooke. “He cares about and treats his patients like they are his family.”

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Sweet treats of the season

emily.griffin
Submitted by emily.griffin on

Nothing screams summer quite like fresh fruit. From juicy watermelons to plump peaches to a rainbow of fresh berries, summer recipes featuring fruit look and taste delicious. Make sure your fruit-based recipes are top-notch with these tips for choosing the best fruits this summer. 

 

The selection process  

Whether you’re visiting the grocery store, farmers market or roadside stand, it’s important to know how to choose fresh fruits. Some signs of poor-quality fruits are obvious, like brown spots or cuts. However, each fruit has its own checklist to ensure you get the freshest, most delicious option. 

 

Peaches  

Look for brightly colored peaches. Avoid peaches with green skin as this is a sign they were picked too soon. Once you’ve identified a peach with the right coloring, squeeze it gently. If it’s firm, it might need more time to fully ripen. If it’s soft, it’s ready to eat. 

Storage: 

Store peaches at room temperature stem side down.  

 

Watermelons  

Experts recommend using the “Look, lift and turn” strategy when choosing a watermelon. 

Look – Choose a watermelon that is firm and doesn’t have any bruises or dents.   

Lift – Pick the watermelon up to gauge its weight. It should feel firm and heavy.  

Turn – Turn the watermelon over and check for the ground spot. Make sure the spot is yellowish in color instead of white.  

Storage: 

You can store a whole watermelon on your counter at room temperature. Once it’s been cut, the halves or slices should be stored in the refrigerator.  

 

Blackberries  

Look for berries with a deep color, and make sure to double-check for any crushed or bruised berries in your package.  

Storage: 

Store your blackberries in the refrigerator. They should stay fresh for two to three days. Wash them before using them.  

 

Strawberries  

If you’re buying your strawberries from the grocery store, make sure to smell them to get the freshest and most flavorful batch. Choose berries that are bright red with green leaves. Avoid berries that are green or white as strawberries don’t ripen after they have been picked. 

Storage: 

Strawberries won’t stay fresh for longer than 24 hours if you leave them on your counter, so make sure to pop them in the refrigerator for maximum shelf life. Don’t wash your berries until you’re ready to use them. 

 

 

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Sweet Treats

How to pick and store the best summer fruits. 

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How to interact with a loved one who has dementia

emily.griffin
Submitted by emily.griffin on

Supporting a loved one with dementia can be both challenging and rewarding. Their world may feel fragmented, but your compassion and approach can make a world of difference. Here’s how you can create meaningful and supportive interactions: 

1. Practice patience 

Dementia can cause memory loss, confusion and difficulty expressing thoughts. Slow down conversations and give them time to respond. Rushing or correcting them might frustrate both of you, so focus on creating a calm and reassuring atmosphere. 

2. Focus on the present 

Your loved one might struggle to recall past events, so try shifting the conversation to the present moment. Enjoy a shared activity like listening to music, taking a walk or looking at family photos together. The goal isn’t to test their memory but to share joy. 

3. Use simple and clear communication 

According to the Alzheimer’s Society, speak in short sentences and use simple language. Avoid asking open-ended questions like, “What do you want for lunch?” Instead, offer choices: “Would you like soup or a sandwich?” This reduces confusion and helps them feel included. 

4. Validate their emotions 

Additionally stated by the Alzheimer’s Society, dementia can lead to emotional ups and downs. If they seem anxious or upset, acknowledge their feelings with empathy. Statements like, “I see you’re upset. I’m here for you,” can offer comfort. 

5. Embrace their reality 

Correcting their memories or orientation to time can create stress. Instead, gently enter their world. If they believe it’s 1965, talk about what they loved during that time. The connection matters more than the facts. 

6. Celebrate small moments 

Appreciate the little victories—whether it’s a laugh, a smile, or a conversation that flows easily. These moments are treasures that help strengthen your bond. 

Your role is vital 

Interacting with a loved one who has dementia takes patience, love, and adaptability. Remember, your presence is more impactful than words. With kindness and understanding, you can create a safe and nurturing environment where they feel valued and loved.  

 

Ready to get healthy?

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.

How to interact with a loved one who has dementia

Supporting a loved one with dementia can be both challenging and rewarding. Their world may feel fragmented, but your compassion and approach can make a world of difference.

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Implant-free lower back procedure leads to new beginnings

Tyler Vanatta had experienced extreme chronic lower back pain since 2012.

Managing a physically demanding career, Tyler served 12 years in the National Guard and has worked as a maintenance supervisor since 2022. The routine strains on his body only increased his discomfort. 

“It was a daily challenge to get out of bed and get dressed,” said Tyler. “I returned home after 12-hour shifts feeling more worn down and in more pain.”

Wear and tear combined with disc degeneration resulted in inflammation and pain known as vertebrogenic pain. It’s a pain in the middle of the lower back that worsens when you bend, sit for long periods and are physically active.

After trying suggested medications and treatments for years without success, Tyler was determined to find a form of long-term relief. 

Seeking a solution

Tyler was referred to the Genesis Interventional Pain Management Clinic through the Department of Veterans Affairs outpatient transfer program.

He met with Yahya Bakdalieh, M.D., Physical Medicine and Rehab Physician at Genesis Interventional Management Pain Clinic, and asked about options.

“Tyler’s vertebrogenic low back pain was a specific type of pain that is common and often misdiagnosed,” said Dr. Bakdalieh. “Of the 30 million people in the U.S. with chronic low back pain, one in every six people is likely to have this type of pain. Patients have tried many therapeutic approaches for extended relief, but an effective treatment was only recently developed."

Dr. Bakdaliah introduced Tyler to the Intracept Procedure, a new vertebrogenic low back pain treatment offered at Genesis.

Vertebrogenic pain starts in the endplates. The basivertebral nerve (BVN) in the spine carries pain signals from the inflamed endplates to the brain. When the BVN releases these signals, it results in chronic lower back pain.

Parts of a vertebrae.

Parts of a vertebrae.

Intracept treats the BVN to stop the pain signals. During the minimally invasive procedure, an X-ray locates the nerve. A tiny device sends radio waves to heat the nerve so it no longer senses pain.

Treatment to the basivertebral nerve.

Treatment to the basivertebral nerve.

Lasting around an hour, the outpatient procedure is implant-free and preserves the spine's structure.

“Intracept is the only current Federal Drug Administration-cleared treatment for chronic vertebrogenic low back pain,” said Dr. Bakdaliah. "With this new innovative technology, we can treat the endplates where the pain originates.” 

A normal disc.

A normal disc.

An inflamed disc with endplate damage.

An inflamed disc with endplate damage.

The road to success

“I was confident in what I learned about Intracept,” said Tyler. “I couldn’t wait to have the procedure.”

Tyler had the Intracept Procedure at Genesis in October 2024. After a few days of rest, he returned to work and has remained pain-free since the treatment.

“Getting out of bed now is the most amazing thing,” said Tyler. “I used to take 40 minutes to get dressed. I’m now out the door in five minutes.”

In Intracept clinical studies, most patients have experienced sustained relief over five years after a single treatment:

  • One-third of patients reported up to 50% pain reduction.

  • One-third of patients reported up to 99% pain reduction.

  • One-third of patients reported they are 100% pain-free.
     

Genesis is one of the first healthcare systems in the area to offer the Intracept Procedure. Tyler has shared his positive experience with many people, including his coworkers.

“Maintenance workers are all beat up,” said Tyler. “The information is saved on my phone. I’ve already recommended Intracept to 12 people.”

Tyler’s newfound relief has him embracing old hobbies and finding new ones, including a bucket list purchase.

“I felt so good after my procedure that I went and bought a motorcycle,” said Tyler. “I can’t wait to ride this season.”

Yahya Bakdalieh, MD

Yahya Bakdalieh, M.D.
Physical Medicine and Rehab Physician
Genesis Interventional Pain Management Clinic

 

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.

Tyler Vanatta
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