| Genesis Healthcare System

Natural sleep remedies for a restful night

Read more about Natural sleep remedies for a restful night

Are you having trouble falling asleep and staying asleep? You’re not counting sheep alone. According to the National Heart, Lung and Blood Institute, 50 to 70 million Americans suffer from sleep-related complications. Lack of sleep can lead to diabetes, high blood pressure and certain cancers. Thankfully, there are natural ways to combat sleepless nights. Here are three natural sleep remedies to wake up feeling refreshed.

Chamomile tea

When you hear tea, you may think of caffeine. However, chamomile is caffeine free. Chamomile tea is made from dried flowers of the chamomile plant. Compounds found in chamomile reduce activity in the nervous system and promote relaxation. Drinking chamomile tea is a way to help your body wind down. Fix yourself a cup of chamomile tea to encourage a peaceful night of sleep.

Lavender

For centuries, lavender has been used to treat sleep disorders. Research shows that inhaling essential oils like lavender may aid sleep. Turn on an oil diffuser with lavender as you get under the covers. Put a lavender sachet under your pillow. You can even buy lavender spray bottles to mist your bedding. No matter how you incorporate lavender, the aroma might lull you to a deep slumber.

Melatonin

Your body naturally produces melatonin to tell your brain when it’s time to go to sleep. The Sleep Foundation explains that as it gets darker outside, more melatonin is released. Our bodies can get confused with screen exposure from phones, TVs, tablets and more. In addition to putting down devices at night, more melatonin in your diet can improve sleep. Eggs, milk and almonds are good sources of melatonin. Melatonin supplements are even sold over the counter. Induce a sleepy feeling at night with more melatonin.

Adding a simple step to your bedtime routine may result in a restful night. Next time you find yourself staring at the ceiling in the middle of the night, try one of these natural sleep remedies.

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.

Lifestyle

Thu, 03/30/2023 - 08:00

Here are three natural sleep remedies to wake up feeling refreshed.

Exclude From Search

Maximize your workout with recovery

Read more about Maximize your workout with recovery

Whew! You got a great workout in... now what? Don’t let all your hard work be for nothing! Whether you want to gain muscle mass, lose weight or keep your healthy lifestyle, it’s essential to take time to recover after your workout. Follow these four steps to help your body and brain feel even better after exercise.

The National Library of Medicine says active cool-downs may promote faster cardiovascular and respiratory systems recovery. An active cool-down is a brisk walk after a cardio session. Following a strength training session, an active cool-down is stretching or gentle body movements. Typically, a cool down ranges from five to 10 minutes. The goal is to circulate your blood and slow your heart rate gradually. Take these few minutes after your workout to reset your body and reflect on your hard work.

Through sweating and heavy breathing, your body loses water during exercise. Drinking plenty of water after your workout helps restore your body’s temperature and muscles. You can prevent dehydration by drinking water before, during and after your training.

The International Society of Sports Nutrition recommends eating protein and carbs after exertion. Protein helps repair muscles. Carbs replenish your glycogen stores. Eating these two together will speed up your recovery. You’ll feel ready to work when you hit the gym again.

Exercise and sleep go hand-in-hand. Research from The National Sleep Foundation shows that adults who exercise tend to sleep better. They recommend between seven and nine hours of sleep per night for the average adult. This is when your body does the bulk of its recovery. When you’re not getting enough sleep, your body doesn’t have enough time to repair itself from activity.

Add these tips to your exercise regimen to maximize your results.

Fitness

Tue, 03/28/2023 - 08:00

Follow these four steps to help your body and brain feel even better after exercise.

Exclude From Search

Cracking down on egg myths

Read more about Cracking down on egg myths

From individuals selling eggs hatched in backyard coops to massive poultry operations with hundreds of farms and millions of chickens, eggs are big business. According to the American Egg Board, in 2022, consumption of eggs in the United States was estimated at 278 per person. This figure was projected to reach 289 eggs per person in 2023.

All the more reason to dispel some of the myths surrounding these compact-sized nutrient powerhouses. We’ll start with two of the biggest misconceptions about eggs.

Myth 1: Eggs are high in cholesterol

This myth has been around for years. In 1999, the Harvard School of Public Health reported no relationship between egg intake and coronary heart disease or stroke in a multi-year study of female nurses. In 2020, they updated the study with 32 years of follow-up data, reporting that regularly consuming eggs is safe, even for those at risk for heart disease. The strongest influence on our blood cholesterol levels is how much saturated and trans fats (the 'bad' fats) we eat rather than the cholesterol in foods.

Myth #2: Egg whites are healthier

You’ll find the option to substitute egg whites for whole eggs on many breakfast menus. Without the yolk, however, an egg is missing almost all its fat- and water-soluble vitamins and nutrients. Eggs contain many healthy nutrients: lutein and zeaxanthin, which are good for the eyes; choline, which is good for the brain and nerves; and various vitamins (A, B, and D). In fact, just one large egg contains 270 international units (IU) of vitamin A and 41 IU of vitamin D. The yolk also contains nearly half of an egg’s protein, the nutrient that keeps you more satisfied throughout the day and less likely to overeat later.

The real villains

It's the foods that accompany egg dishes (like omelets) that give eggs a bad rap. Bacon (processed meat), pancakes (white flour and sugary syrups), hash browns (deep frying), and even toast with butter contain more sugar, fat and calories and less protein and fiber than whole eggs. A study conducted by the City University of New York Graduate School of Public Health and Health Policy reported that eggs are the only dietary source of cholesterol that is low in saturated fatty acid but is also nutrient-dense, economical, and affordable.

Nutrition

Thu, 03/23/2023 - 08:00

We’ll start with two of the biggest misconceptions about eggs.

Exclude From Search

Health benefits of games

Read more about Health benefits of games

Did you know that three-quarters of video game players in the US are adults over the age of 18, according to an Essential Facts Abou the Video Game Industry study? That’s right. Video games have come a long way since the popular racing and jumping games of the 1990s. Nowadays, video games come complete with realistic and often beautiful imagery, immersive features and the ability to talk with other players as you game.

So, this brings us to the real question: Aren’t video games inherently bad?

Not necessarily. Research shows some benefits to gaming for both kids and adults. The collaboration of the video game industry and research scientists can produce games that target goals such as improving reading skills or memory in people with Alzheimer’s, according to a study on eric.ed.gov.

Positive effects on adults

Improved cognitive control: In a study on the National Library of Medicine website, researchers found that a custom-designed 3-D video game was able to improve the attention and memory of older adults.
Job skill development: Various studies have found the quick decision-making and hand-eye coordination necessary in video games to be linked with specialized job-related abilities (for example, critical movement for surgeons and pilots).
Social connection: Video games can help meet people’s basic need to feel socially connected with other humans.

Positive effects on kids

A wide array of games support student learning in the classroom and at home. An analysis of multiple studies on Science Direct shows educational video games have an overall positive effect on student achievement and their relationship to learning, including:

Increased motivation to learn
Kids taking ownership of their learning
Academic improvement in areas targeted by the game, such as reading or math

Additionally, a 2013 study on the National Library of Medicine website found that action video games not only helped kids diagnosed with dyslexia improve their reading skills but also served as a preventative tool in reducing the likelihood of developing a reading disorder. The fast speed and high excitement of action video games were found to strengthen visual attention, which can be a challenge for kids diagnosed with dyslexia. Don’t forget dyslexia does not just impact kids. Adults live with it too.

So, are video games inherently bad? Nope. Does that mean you should let your kid play just any game? Or encourage your spouse to play all day? Probably not. It does mean you can do your research and choose games that support your goals and enhance your social life.

Lifestyle

Tue, 03/21/2023 - 08:00

Aren’t video games inherently bad? Not necessarily. Research shows some benefits to gaming for both kids and adults.

Exclude From Search

Forgiveness and your health: A story

Read more about Forgiveness and your health: A story

Can forgiveness impact your health? To answer that, let’s understand the effects unforgiveness can have on our health. In a quest to understand the forgiveness-health connection, scientists define forgiveness as both the mental and emotional experience of replacing negative feelings with positive feelings toward the offender. Unforgiveness is, well, the opposite: harboring anger, resentment and hate toward the offender according to a 2016 study on the National Library of Medicine website. Let’s take a look at Jane’s life to better understand:

Jane Doe’s story

Jane had a big secret that her best friend swore not to tell. You guessed it, the friend let it slip. Was Jane angry? Definitely. At first, she vowed never to talk to the friend again. She felt stressed, sad and anxious. She began to lose sleep at night and noticed she was getting sick more often.

Forgiving Jane brought this up with a therapist, who helped her ruminate less and cultivate some empathy for the friend. Their friendship changed, and although she did not pardon her friend’s actions, Forgiving Jane no longer felt angry. Her anxiety diminished, she slept better, and she remained healthy.

Unforgiving Jane, however, lay awake at night ruminating and let anger build. She began to make bitter remarks to shared friends that harmed their friendship. Her mental health worsened, and she slipped into depression. She found a helpful therapist, but never told them about the anger she felt toward her old friend. The stress from her resentment became normal. As she aged, doctors could not figure out why her blood pressure remained at an elevated state. The heart disease to which she was genetically predisposed kicked in early, and so on.

What happened?

These hypothetical anecdotes reflect the growing body of research teaching us how stress detrimentally impacts our health. Unforgiving Jane lived with feelings like anger and resentment that are characteristic of unforgiveness and cause chronic stress. Chronic stress releases high levels of cortisol, which is linked to several health problems such as cardiovascular disease, depression, a weakened immune system, and cognitive functioning according to a study on Scientific Research.

But don’t worry, an antidote exists: forgiveness. Research shows a direct correlation between feelings of forgiveness and lower levels of stress. So, let’s go back to our original question: Can forgiveness impact your health? Yes.

According to a John Hopkins Medicine study from 2022, health benefits of forgiveness include:

Increased mental health
Stronger immune system
Lower stress levels
Lower risk of heart disease
Improved cholesterol levels
Improved sleep
Lower risk of diabetes

Behavioral Health

Thu, 03/16/2023 - 08:00

Can forgiveness impact your health? To answer that, let’s understand the effects unforgiveness can have on our health.

Exclude From Search

When was the last time you checked on your bladder?

Read more about When was the last time you checked on your bladder?

We use our bladders all day, every day, but how many times do we think about its health and function? The hollow organ that stores urine makes a tremendous impact on our ease and quality of life, so we better take care of it … but how?

Kevin Banks, M.D., a Board-certified Urologist with the Genesis Urology Group, said it’s important to recognize signs that something’s amiss with your bladder’s health, prevent infections and screen for bladder cancer.

No laughing bladder: Symptoms to talk about

While common, these top three treatable bladder symptoms don’t need to disrupt daily life.

Frequency. Healthy bladders need emptied every three to four hours during the day. At night, getting up to use the restroom between zero and two times is considered normal. Visiting the toilet more frequently than that means it’s time to visit with a physician.
Urgency. If that “got to go” feeling comes on strong and suddenly, talk with a doctor to find the cause.
Leakage or incontinence. Even if you experience minor leaks when sneezing, coughing or jumping, urologists can help.

“A lot of women think it’s a normal part of life after kids and getting a little older, but it’s not,” said Dr. Banks. “The good news is several medical options exist to help eliminate the problem. Frequency, urgency and leakage or incontinence are generally benign issues that can be treated, if not cured, with medication or minimally invasive outpatient procedures.”

Bacteria and bladders don’t mix: Prevent infection

Urine flow is the body’s natural defense against bacteria in the urethra, bladder, ureters or kidneys. While a steady stream of urine flow will flush out bad bacteria most of the time, some pesky strands can still cause trouble. Nearly 50% of women experience a urinary tract infection (UTI) in their lifetime.

To prevent UTIs, Dr. Banks suggests three simple solutions:

Void directly after sexual intercourse. Sex is the most common culprit for introducing bad bacteria into the bladder.
Women should wipe from front to back after using the restroom so bad bacteria from the anus does not get introduced into the vaginal cavity.
Drink water. Fully equip the body to flush out bad bacteria by staying hydrated.

Check the flow: Screen for bladder cancer

For males and females of all ages, Dr. Banks said the No. 1 bladder-health symptom to watch for is blood in the urine.

“There aren’t a lot of warning signs regarding poor bladder health, but visible blood in the urine is the biggest one,” Dr. Banks said. “Even non-visible, microscopic blood found in the urine can be worrisome. That’s why it’s important to have a yearly physical with a primary care physician that includes a urine check.”

While a simple test, urinalysis offers the most efficient, noninvasive and inexpensive screening for bladder cancer. It also helps detect UTIs, kidney disease and diabetes.

The support you need

Talking about personal bladder issues may feel uncomfortable, but Dr. Banks and the urology team at Genesis aim to put patients at ease.

“I want people to know that these are not uncommon problems,” said Dr. Banks. “At least one in three people experience difficulty with their urinary tract during their lifetime. Thankfully, the field of urology continues to grow, and many treatment options exist; there’s no need to suffer through it.”

With 20 years of urology experience, Dr. Banks finds reward in seeing patients overcome urinary challenges and restore their quality of life. He compassionately provides a variety of urology treatments and procedures, including minimally invasive robot-assisted surgical procedures, prostate biopsies, vasectomies and more.

To schedule a consultation with the Genesis Urology Group, call 740-455-4923.

Family Health

Wed, 03/15/2023 - 08:00

We use our bladders all day, every day, but how many times do we think about its health and function?

Exclude From Search

Play it by ear: Hearing loss

Read more about Play it by ear: Hearing loss

Weed whackers. Concerts. Sirens. Construction. We live in a noisy world, and it sometimes seems impossible to silence potentially deafening noises. But tuning out and turning down the most damaging sounds can help protect your hearing for years to come.

Hearing loss can not only be frustrating but also can lead to:

Social isolation
Decreased ability to function independently
Increased risk of falls and hospitalizations
Cognitive decline

There are steps you can take to protect your hearing. Take this true or false quiz to find out what you know, and don’t know but need to, about hearing loss.

If you’re experiencing hearing loss, it’s time to stop “playing it by ear.” Contact your healthcare provider to ask if a hearing device or other treatments can help improve your quality of life.

Lifestyle

Quiz

Tue, 03/14/2023 - 08:00

Take this true or false quiz to find out what you know, and don’t know but need to, about hearing loss.

Exclude From Search

Deciding if it’s time to try therapy

Read more about Deciding if it’s time to try therapy

Life can feel overwhelming. Juggling family life, work, social obligations, and your own well-being can feel impossible some days. Each of us has ways of coping with the stress of daily life. You might listen to music, talk to a friend, or go for a walk.

Sometimes no matter what you try, the stress doesn’t go away. Instead, it gets worse. What should you do when your go-to stress relievers stop working? The answer may be to try therapy.

It might feel like it, but you’re not alone. More people are reaching out for professional support. According to the Centers for Disease Control and Prevention (CDC), the percentage of adults who received mental health treatment increased from 19% in 2019 to 22% in 2021.

Is therapy worth it?

Depending on your goals, therapy can help you improve your quality of life and promote healthier relationships. The results are long-lasting. According to the American Psychological Association (APA), people who completed therapy report “the benefits of treatment not only endure but continue to improve following therapy completion.”

Your mental health is important

We often treat our mental health as less of a priority than physical health. We make a point to exercise regularly and eat healthily, but we push through hard times without a second thought. However, our mental and physical health are closely connected.

According to AARP, long-term stress can lead to neck, shoulder and back pain, ulcers and heart disease. An investment in your mental health pays dividends to your future self.

Wondering if it’s the right time for therapy? Here are a few signs to consider giving it a try.

You’re going through a big life change

Big life changes like the birth of a child, a divorce, empty-nesting, or retirement can leave us feeling unsure of the future or questioning what’s next. If you find yourself spending a lot of time worrying about the future or the past, talking to a therapist can help you find solid ground for the next phase of your life.

You want to improve your relationships

If you’re struggling with your relationship with your spouse, child or friends, therapy can provide insight and strategies to help you improve things. Although group and couples therapy is effective, you can also visit a therapist on your own for these issues. 

You aren’t feeling like yourself

You know yourself better than anyone else. If you’re especially sad, touchy, angry, or anxious and it’s affecting your ability to enjoy your life, that is a sign to consider therapy. Remember, just because you can do hard things, doesn’t mean you have to do them alone.

Behavioral Health

Tue, 04/25/2023 - 08:00

What should you do when your go-to stress relievers stop working? The answer may be to try therapy.

Exclude From Search

Surviving snoring as a couple

Read more about Surviving snoring as a couple

You’re probably all too aware if your spouse or partner suffers from Obstructive Sleep Apnea (OSA). Sleep apnea occurs when the flow of air (aka breathing) is blocked during sleep. The resulting snoring, gasping and other sounds associated with trying to wake oneself up to breathe can be annoying or frightening. Usually both.

After years of elbowing your partner awake, nudging them to roll over on their stomach to stop snoring when sleeping on their back or buying multiple devices promising a cure, you might be sleeping in separate bedrooms.

It's called a sleep divorce, and it’s a cutesy name for a genuine problem. A 2013 study showed that when couples got poor sleep, they argued more and appreciated each other less. A more recent study showed that sleep problems and marital problems tend to occur at the same time. With arguments and conflicts listed as the third leading cause of divorce in the United States, it makes sense for couples to take snoring seriously. While chronic loud or long-term snoring increases the risk of heart attack, stroke, diabetes and other health problems over time, poor sleep quality results in tiredness, irritability and difficulty concentrating the very next day.

Over time resentment builds in both parties. Non-snorers resent their partner for sleepless nights, and snorers resent their partner for trying to force a solution. Often a person’s snoring is treated as a joke, and the snorer, the butt of the joke.

Is the gold standard therapy tarnished?

Use of a Continuous Positive Airway Pressure (CPAP) device is often seen as the gold standard therapy for OSA sufferers. However, a May 2022 study reviewed in the journal Healthcare reported that up to 50% of patients with OSA refuse CPAP or stop using it within the first week. Patients cite dry mouth, claustrophobia, irritation from the mask and even annoyance or ridicule from the partner who is trying to get used to the look and sound of the machine as reasons for stopping therapy.

Now what?

It seems simple, but the cure for CPAP non-compliance is increasingly related to the couple themselves. Becoming more of a team, with targeted and ongoing coaching from a nurse or other medical professional, makes a difference. Learning techniques to encourage a partner’s regular use of CPAP, including using humor to deflect embarrassment, helps couples celebrate the increased energy, lessening of depression and better quality of life that comes with treating chronic disease – together.

Sleep Medicine

Thu, 04/27/2023 - 08:00

You’re probably all too aware if your spouse or partner suffers from Obstructive Sleep Apnea (OSA).

Exclude From Search

Gardening is good for your health

Read more about Gardening is good for your health

Have you ever wondered why gardeners always look so happy? Maybe it comes from the satisfaction of seeing a plant flourish. Or maybe there’s some scientific reasons why. Herb your enthusiasm! If you’re considering a new hobby, gardening has the health benefits you may be looking for.

Exposure to vitamin D

In the spring and summer months, gardeners spend lots of time outside tending to their plants and flowers. When it’s sunny, gardeners get vitamin D from the sun. The 2021 Journal of Clinical Medicine says that vitamin D is shown to reduce symptoms of depression and negative emotions. It’s estimated that around 50% of the world’s population suffers from vitamin D insufficiency. Taking time to be in the sunlight can have a positive impact on your mental health. Remember to always wear sunscreen when you’re in the sun.

Improve strength

Gardening is a way to ease into physical activity. You don’t need to lift heavy bags of mulch or push a wheelbarrow around to get exercise. The act of squatting down to your flower beds increases the strength of your muscles. Using gardening tools in the soil improves the movement in your hands and fingers. Moving your body outside can burn as many calories as you would in a gym.

Social interaction

According to the Alzheimer's Association, social interaction reduces rates of disability and mortality. Gardening tends to be a social activity. There are typically many gardening groups and community gardens to join. Join the shrub to support your brain health.

Enjoy your harvest

If you garden fruits or vegetables and are skilled enough to have a bountiful harvest, you will enjoy the efforts of your hard work in the kitchen. Adding these to your diet can help improve your overall health. If you grow plants and flowers, a NASA study shows bringing some into your home can cleanse toxins from the air.

It’s not hard to beleaf that gardening improves both your mental and physical health. Try your hand at gardening this year to reap the benefits. You may uncover a green thumb you never knew about.

Behavioral Health

Tue, 05/02/2023 - 08:00

Herb your enthusiasm! If you’re considering a new hobby, gardening has the health benefits you may be looking for.

Exclude From Search

Subscribe to