Keeping a balanced diet can seem like a tall order in today's hustle and bustle. But guess what? Balanced eating does wonders not just for your body but for your mind, too.
Have you ever heard of the gut-brain axis? It's the dance between your belly and your brain. Your gut is home to trillions of bacteria that can play a significant role in mood regulation. A happy gut means a happy mind, thanks to neurotransmitters like serotonin that get a boost from good bacteria.
Omega-3 fatty acids: According to the National Institutes of Health Office of Dietary Supplements, omega-3 fatty acids are found in fish, flaxseeds and dietary supplements such as fish oil. These fats keep your brain sharp and inflammation in check. Think of them as brain boosters.
Antioxidants: Berries, dark chocolate and leafy greens are antioxidant powerhouses. They fight off brain fog and keep your memory crisp.
Complex carbs: Whole grains, legumes and veggies provide a slow and steady energy release: no more sugar crashes, just smooth sailing for your brain.
Vitamins and minerals: B vitamins and magnesium, found in eggs, dairy, nuts and seeds, are like the brain's best friends. They keep neurotransmitters humming and stress at bay.
Probiotics: Yogurt, kefir and kimchi are gut-friendly foods that keep the microbiome happy, keeping your mood steady. According to the Mayo Clinic, a healthy gut microbiome helps with digestion, boosts the immune system, contributes to blood sugar levels and may even influence mood and mental health.
Eat a rainbow: Fill your plate with various colorful fruits, veggies, whole grains and lean proteins.
Hydrate, hydrate, hydrate: Water is your brain's best friend. Drink up and stay sharp.
Ditch the junk: Cut back on processed foods and sugars. Your brain will thank you for avoiding those wild mood swings.
Mindful munching: Take time to savor your meals. Enjoy every bite and listen to your hunger cues.
Balanced eating isn't just about keeping fit – it's about keeping calm, too. Nourish your body right, and you'll find your mind more straightforward and your mood brighter. Remember, a balanced plate equals a balanced state. Bon appetit to a better brain.
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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.
Keeping a balanced diet can seem like a tall order in today's hustle and bustle. But guess what? Balanced eating does wonders not just for your body but for your mind, too.
Most people agree that sugar tastes great. We tend to like it in soda, coffee, tea, cakes, cookies, candy, ketchup, bread and so many other items that surprise most people.
The problem is that it is so bad for our bodies.
According to a statement on Harvard Health, “Too much sugar can be one of the greatest threats to cardiovascular disease.” In addition to being bad for your heart, over time, it can also cause weight gain and be part of the reason for developing diabetes.
Houston Methodist states consuming too much sugar can spike your blood sugar, causing short-term consequences. They include:
Fatigue
Feeling foggy
Blurred vision
Increased thirst
Headaches
Houston Methodist also states that while reducing your blood sugar, your body may overact and cause low blood sugar, leading to:
Lightheadedness
Shakiness
Irritability
Sweating
Anxiety
The best way to avoid the potentially dangerous side effects of too much or too little sugar is to follow the guidelines set by the American Heart Association. The guidelines state that women should consume 100 calories (about six teaspoons or 24 grams) or less of added sugar daily. Men should have no more than 150 calories (about nine teaspoons or 36 grams) of added sugar per day. For reference, a typical can of soda has around 30 to 40 grams of sugar or 7 to 10 teaspoons of sugar. So, before you reach for a convenient can of soda, consider that one can is likely to exceed your daily allotment for sugar.
As with most things, having a sweet tooth is not horrible. But moderation is key.
For more information about sugar, read our blogs:
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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.
What about the short-term effects of too much sugar?
Once you have met your insurance deductible, it is wise to proceed with a surgery, procedure or screening because you can save money while improving the quality of your life, possibly even saving it.
A healthcare deductible is the money you spend to cover healthcare costs before your healthcare insurance company helps pay for your healthcare expenses. For example, if your deductible is $1,000, you will pay the first $1,000 in healthcare expenses in a calendar year. Once you have paid $1,000, your healthcare insurance company will start paying a percentage of costs for the rest of that calendar year. The deductible will reset on January 1, so it is wise to proceed with any needed procedures or surgeries once you have met your deductible.
You should have a couple of ways to determine if you have met your deductible.
If you have met your deductible, your healthcare insurance company will help pay for select surgeries, procedures and screenings, saving you money and improving your quality of life. A screening could even save your life. Below is a list of common surgeries and screenings covered by insurance, but please confirm with your healthcare insurance company that they cover expenses before scheduling.
Surgeries:
Hernia | Gallbladder |
Bursectomy – Relieves bursitis | Gastrointestinal |
Ligament reconstruction | Labral (cartilage) repair |
ACL reconstruction | Removal of cysts, lipomas or fascia |
Knee replacement – Total and partial | Knee arthroscopy |
Meniscus repair | Hip replacement – Total and partial |
Rotator cuff repair | Biceps tendon repair or release |
Shoulder replacement | Shoulder arthroscopy |
Elbow, wrist or thumb arthroscopy | Carpal tunnel release |
Dupuytren's contracture |
Screenings:
Procedures:
If you are ready to move forward, contact your doctor today to start the scheduling process. Need a doctor? Click here.
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Once you have met your healthcare insurance deductible, it is wise to proceed with a surgery, procedure or screening because you can save money while improving the quality of your life, possibly even saving it.
Blood pressure, cholesterol and A1C are important numbers to monitor for your health. One that often gets overlooked is your heart rate. This is the number of times your heart beats in a minute and is important because it provides insight into your fitness level and risk of heart disease. Learn more by taking our quiz. Don’t worry. We made the answers easy, so we don’t unnecessarily raise your heart rate.
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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.
One important number to monitor for your health is your heart rate. Learn more by taking our quiz.
It’s almost Halloween and for many of us, we’ve already started planning our costumes, hanging up our decorations and watching scary movies. As we plan our holiday festivities, it’s important to keep Halloween safe and fun for all. Are you ready for Halloween? Take the quiz below to find out.
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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.
Are you ready for Halloween? Take the quiz below to find out.
Some people tend to ignore check engine lights or put off changing a furnace filter when the sensor goes off. One warning you can’t afford to ignore is a prediabetic diagnosis.
Prediabetes is usually the result of an A1C test that indicates your blood sugar is higher than normal, between 5.7% and 6.4%. A result of 6.5% or higher is generally accepted as a diabetes diagnosis.
Blood sugar is measured through an A1C test that reveals your average blood sugar level over the previous three months, so you can’t cram for this test at the last minute by ignoring desserts for a week. Consider prediabetes as your last chance to make changes to keep from becoming diagnosed with diabetes.
Hearing that you have prediabetes is similar to a rare do-over opportunity in life. Typically, if you are willing to change your lifestyle habits, you can often lower your A1C and prevent or at least delay diabetes. The best way to lower your A1C is to:
For optimal health, you should try to live a healthy life and avoid reaching prediabetes status, especially if you fit into a high-risk category. According to the Genesis Diabetes & Nutrition Education Department, diabetes risk factors include:
Most insurance plans will cover an A1C test as part of an annual wellness visit. If you have any of the risk factors, talk to your doctor for a plan to prevent prediabetes or reverse your trend if you have been diagnosed with prediabetes.
For more information on staying healthy, especially avoiding a prediabetes or diabetes diagnosis, try our online content. We have several articles that provide health tips backed by research.
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Keys to preventing Type 2 diabetesSmall changes in diet, exercise and weight management can help prevent diabetes.
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Live the Sweet Life … Without SugarSugar typically makes things taste better and last longer. Continue to enjoy food and live healthier with these tips.
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Your body is the only workout equipment you needGrab your shoes, a space with room to move and use your bodyweight to get fit.
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Prediabetes is usually the result of an A1C test that indicates your blood sugar is higher than normal. Learn about the risk factors and ways to prevent diabetes.
Mark Kenamond, M.D., has joined the Genesis Cancer Care Center in Zanesville, specializing in radiation oncology.
Dr. Kenamond first became interested in imaging and pathology of medicine because his father was a radiologist. Dr. Kenamond was the recipient of a first-year stipend in medical school, which further drove his interest in learning radiation oncology.
During his internship in 2019, Dr. Kenamond received the E.B. Flink Award in Internal Medicine. The annual honor recognizes one student with the most outstanding performance during their third year of medical school.
Originally from Wheeling, West Virginia, he chose Genesis because of the welcoming opportunities to get to know his patients and colleagues.
“The staff is friendly,” said Dr. Kenamond. “I got to know everyone I’d be working with daily during my interview. I felt these are the kind of people I want to be around.”
His medical philosophy is to get to know the patient first, then create a treatment plan to deliver the best care possible. He is committed to providing outstanding patient care and advancing treatment plans in radiation oncology.
Dr. Kenamond is an avid runner and has participated in many marathons. He is also a skilled piano player, taking lessons until he began college.
Dr. Kenamond is accepting new patients at the Genesis Cancer Care Center, 2951 Maple Ave., Zanesville. Patients can schedule appointments by calling 740-454-5271. View his profile here.
Doctor of Medicine:
West Virginia University School of Medicine Morgantown, West Virginia
Residency:
Radiation Oncology
University of Kentucky Markey Cancer Center Lexington, Kentucky
Internship:
Internal Medicine
Charleston Area Medical Center
Charleston, West Virginia
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Radiation Oncology
As crisp autumn air returns and daylight becomes shorter, the time change can impact our overall
well-being. While gaining an extra hour of sleep is a bonus, the adjustment can disrupt our body’s internal clock.
We can proactively alleviate these concerns and embrace the seasonal shift as we set our clocks back one hour.
The end of daylight saving time is the first Sunday in November. According to the National Institute of General Medical Sciences, this change can affect our circadian rhythm, the natural internal process regulating the sleep-wake cycle.
Disruptions to this cycle can lead to:
Decreased energy levels.
Impaired cognitive function.
Mood changes.
Sleep disturbances.
1. Healthy sleep habits
Adjust your bedtime ahead of a time change to 15-20 minutes earlier, according to the Sleep Foundation.
Create a sleep-friendly environment by keeping bedrooms cool, dark and quiet.
Reduce exposure to electronics an hour before bedtime.
Maintain a consistent wake-up time to help regulate your internal clock.
2. Maximize light exposure
Spend time outdoors to reset your circadian rhythm and improve alertness.
Lack of sunlight contributes to lower amounts of vitamin D, according to the University of Texas Southwestern Medical Center. This is linked to sadness, depression and fatigue. Consider using a light therapy box if you have limited access to sunlight. This can be beneficial for those with seasonal affective disorder.
Aim for 30 minutes of moderate exercise five days a week to boost energy and improve sleep. Incorporate outdoor activities like hiking, biking, running or walking.
3. Mindful eating
Maintain a diet with fruits, vegetables, whole grains and lean proteins to support your overall health and energy levels.
Avoid consuming caffeine and alcohol too close to bedtime.
4. Mental health check
Incorporate deep breathing techniques, meditation or yoga to manage stress and anxiety.
If the time change significantly impacts your well-being, consider talking with a mental health professional.
While the time change can pose challenges, it also presents opportunities to improve daily habits. Take a moment to prioritize your health, stay active and enjoy the new season. Minor adjustments can make a big difference in maintaining our physical and mental well-being.
Go to genesishcs.org for more wellness resources.
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.
While gaining an extra hour of sleep is a bonus, the adjustment can disrupt our body’s internal clock.
For some people, heartburn is a mild discomfort to occasionally deal with during taco night or a stressful day at work.
For Christine Wolford, heartburn was ruining her life. Christine’s symptoms were much more severe than mild annoyance when she ate spicy food. It was daily pain that was brought on regardless of what she ate.
For years, she tried eating different types of food, different portion sizes and at different times of the day.
Experiment after experiment failed and usually resulted in severe pain and occasionally waking up in the middle of the night coughing and vomiting blood. She only found relief by eating one small meal daily and sleeping in a chair.
Eventually, she was diagnosed with a paraesophageal hernia that was so big it was compressing both of her lungs. When she heard the news, she knew she needed to see Joshua K. Moore, D.O., Fellowship- trained and Board-certified General Surgeon at the Genesis Center of Surgical Excellence.
“Dr. Moore was so personable. When describing the procedure, he made the complicated seem simple. I felt safe with him as my doctor.”
The previous year, Christine’s husband had seen Dr. Moore for hernia surgery, which turned out to be a double blessing. While preparing for his hernia surgery, the doctors at Genesis identified a heart condition her husband had.
During preparations for heart surgery, her husband had a heart attack and was successfully treated with a pacemaker at the Genesis Heart & Vascular Institute. After recovering from heart surgery, her husband returned to Dr. Moore for hernia surgery.
Christine and her husband were impressed by Genesis and the care they received.
“Everything about my hernia procedure was wonderful,” said Christine. “Dr. Moore was so personable. When describing the procedure, he made the complicated seem simple. I felt safe with him as my doctor.”
Dr. Moore said the minimally invasive hernia procedure uses small incisions and pinpoint precision. This method reduces the recovery time for patients, without the need for open surgery.
“Christine had a severe case of heartburn that had gone untreated for too long,” said Dr. Moore. “It had caused part of her esophagus to erode. To treat her, we performed a robotic-assisted laparoscopic paraesophageal hernia repair with toupee fundoplication. We reduced her stomach back into her abdomen, restoring normal anatomy and then wrapped part of her stomach around the lower part of her esophagus. This reinforces the anti-reflux valve.”
After Christine’s procedure, she spent a few weeks working her way back to solid foods. About a month later, after she was released to eat what she wanted, she decided to celebrate with pizza. She had loved pizza all her life and had not been able to enjoy it in seven years.
After her celebratory dinner, she said the meal was delicious, but the rest of the night was even better as she didn’t have any heartburn.
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Heartburn was a daily nuisance for Christine Wolford. Diagnosed with a paraesophageal hernia, Christine returned to eating her favorite foods after a minimally invasive procedure without the need for open surgery.