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Your body is the only workout equipment you need

Submitted by aduranplazola on

Gym memberships and home gyms are typically expensive and usually either take a while to get there or take up a lot of space in your home. However, exercise is one of the best things you can do to stay healthy and live a longer and happier life. So, what do you do? Find a decent pair of shoes, a space with room to move, maybe your basement, backyard, park or wherever and use your body-weight to get fit.  

 

Before challenging your body, challenge your mind to learn more about body-weight exercises. 

 

Do you want more body-weight exercises? Visit the National Academy of Sports Medicine for nine exercises and step-by-step on instructions on how to perform them.  

 

Before starting a body-weight workout program, talk to your family doctor to make sure you are in good enough shape to start and for tips.  

 

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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(Quiz) Is dark chocolate nature’s miracle dessert?

Submitted by aduranplazola on

You have probably heard a rumor that dark chocolate is good for you. You might have even tried it and become bitter because it probably tasted bitter.  

 

The truth is the rumor about dark chocolate having health benefits is more than a rumor. Take our quick quiz to learn more.  

 

 

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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The sweet pain of inflammation

Submitted by aduranplazola on

Is too much of a good thing bad? Philosophers have pondered this question for centuries. In the case of inflammation, it is absolutely true. Inflammation is how your body fights infection. However, sometimes your body continues to create inflammation without anything to combat. This can become chronic inflammation, and that can cause pain, cancer, heart disease, arthritis, depression and more – all bad things.  

 

The good news is there are steps you can take to reduce your odds of chronic inflammation. According to multiple studies, including a review of the effects of dietary sugar from 2018, eating less sugar can decrease your chance of developing chronic inflammation.  

 

When you digest sugar, your blood glucose spikes, and your body produces insulin, leading to the creation of inflammatory hormones. If you are consuming too much sugar, your body can create too many inflammatory hormones, and that can lead to chronic inflammation.

 

However, sugar is not the only thing to avoid. It is generally acknowledged certain types of food can lead to inflammation. Try to avoid refined carbohydrates that include white bread and bakery items, fried foods, soda, red meat and margarine.

 

The sweetest news is not only can you avoid certain foods to reduce your chances of developing chronic inflammation, you can also eat your way to good health. A Mediterranean diet of fresh fruits, vegetables, nuts, whole grains, fish and healthy oils is widely accepted to decrease inflammation.  

 

For more tips on dealing with inflammation, talk to your family doctor.

 


 

 

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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Five health myths doctors wish would go away

Submitted by aduranplazola on

From “starve a fever, feed a cold” to “drink eight glasses of water a day,” old wives’ tales and false medical advice run rampant in our everyday lives. Even the soundest medical advice can struggle to stand up against some of the myths we hold as truth. Can you tell fact from fiction? Check out five myths that doctors debunk regularly below.

 

Starve a fever, feed a cold.

According to the medical experts at Cedars-Sinai, this is fiction. Cold or flu, your immune system needs energy and nutrients to do its job, so eating and getting enough fluids is essential. Researchers at Harvard Medical School agree, saying that there’s no need to eat more or less than usual if you have a cold or flu.  

 

 

You need to drink eight glasses of water a day to stay hydrated.

Many people grew up hearing that drinking eight glasses of water is what’s needed to be properly hydrated. The truth is that many studies state that thirst is the best indicator of how much water you need to drink.

 

 

Going out with wet hair will make you sick.

It turns out that running out of the house without drying your hair won’t make you sick. Going out with wet hair can definitely make you colder, but it can’t make you sick. Studies do show that if you already have the virus in your body, going out with wet hair can cause the symptoms to begin showing.

 

 

Stress leads to high blood pressure.

Your stress levels aren’t as tied to your blood pressure levels as you think. Stress can temporarily raise your blood pressure, but chronic high blood pressure isn’t a direct outcome of stress.

 

 

Cracking your knuckles causes arthritis.

Although cracking your knuckles isn’t good for you, it isn’t particularly harmful either. The long running rumor that this habit will cause arthritis is false. 

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3 heatless hairstyles

Submitted by aduranplazola on

Styling your hair with hot tools every day is time-consuming and bad for your hair. According to a study in the National Center for Biotechnology Center, heat damage happens when you use excessive heat on your hair for extended periods of time. Using a curling iron or straightener multiple times a week can cause your lovely locks to break and become dry. To combat frizzy, lifeless hair, try these other methods of styling.  

 

1. Heatless curls 

Curls without the heat sound like the best of both worlds. It’s not as hard as you might think. There are lots of different methods to try. You can get creative with what you have at home, like a pair of leggings or socks. By wrapping damp hair over the material and sleeping in it to let your hair dry overnight, you can wake up with luscious curls. You can purchase heatless curling rod headbands and do the same thing. Lots of tutorials are available online. With a little trial and error, you can wake up with styled hair. This will let you hit the snooze button a couple more times in the morning and save your hair.  

 

2. Braids or twists 

Braids and twists can take practice, but the results certainly make it worthwhile. A simple braid can create both a sophisticated and a relaxed look. If you’re not one for wearing your hair in this kind of style, try braiding your hair at night and sleeping in it. In the morning, take the braids out and comb through them for a wavy style.  

 

3. Hair accessories 

Headbands, berets, clips and more have been used to add a little touch to hairstyles for centuries. In fact, there are depictions of ancient Egyptians wearing hair accessories. Adding a headband can keep your hair out of your face in a stylish way. Claw clips and butterfly clips from the 90s are back on the rise in fashion.  

 

The next time you go to reach for a hot styling tool, think about trying one of these options instead. Your hair will thank 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.

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Don’t be a fall guy

Submitted by aduranplazola on

Use this checklist to prevent falls at home 

Every year, thousands of older adults fall and hurt themselves. Falls are one of the main causes of injury and disability in people aged 65 and older. Those who fall once are two to three times more likely to fall again. Hip fractures are especially serious, and most of them are caused by falling. 

 

Falls are often caused by hazards that are easy to overlook. Fortunately, these hazards can also be easy to fix. This checklist helps you find hazards in each room of your home, and it gives tips on how to fix the problem. 

 

If you experienced a fall recently or are concerned about falling, it’s a good idea to talk with your primary care physician.  

 

Checklist

Floors

____Move furniture so your path through a room is clear. 

____Remove throw rugs on floors or use double-sided tape or a special backing so the rugs won’t slip. 

 

____ Pick up papers, books, shoes, boxes or other things that are on the floor. Always keep objects off the floor. 

 

____ Coil or tape wires (such as extension cords, or lamp or phone cords) next to the wall so you can’t trip over them. If you need another power outlet, have an electrician install one. 

 

Stairs and steps

____ Pick up papers, shoes, books or other things on stairs. Always keep objects off stairs. 

 

____ Fix loose, broken or uneven steps. 

 

____ Make sure you have plenty of light in stairways. Have an electrician put in an overhead light at the top and bottom of the stairs. You can get light switches that glow. 

 

____If you have burned-out lights in the stairway, have a friend or family member change the bulbs. 

 

____Make sure the carpet is firmly attached to every step. You can also remove the carpet and attach rubber treads to the stairs to prevent slips. 

 

____Fix loose handrails or put in new ones. Make sure handrails are on both sides of the stairs and span the full length of the stairs. 

 

Kitchen

____Move items in your cabinets so that the things you use a lot are on the lower shelves (about waist level). 

 

____If you must use a step stool, get one with a bar to hold onto. Never use a chair as a step stool. 

 

Bathroom

____Put a rubber mat that won’t slip or self-stick strips on the floor of the tub or shower. 

 

____Have a carpenter install grab bars inside the tub and next to the toilet. 

 

Bedrooms

____Place a lamp close to the bed where it’s easy to reach. 

 

____Put in a night light so you can see where you’re walking. Some night lights turn on by themselves after dark. You might also turn on an overhead light in the hallway or bathroom before you go to bed. 

 

____Change the height of your bed if you have trouble getting in or out of bed. You might try a thinner mattress or a shorter bed frame. 

 

____Don’t use sleepwear or bedspreads that are slippery. 

 

 

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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(Quiz) Take the stairs for a shortcut to better health

Submitted by aduranplazola on

You are starting your day, your caffeine hasn’t fully kicked in, and your hands are full. All reasons to skip the stairs and hop on the elevator.

 

However, there is one reason to take the stairs, and it trumps the other ones. Taking the stairs is a shortcut to better health.  

 

Take our short quiz to learn how healthy taking the stairs is for you. 

 

As with any exercise, before starting, talk to your doctor to make sure you take the proper precautions.  

 

 

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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Choosing the right moisturizer for you

Submitted by aduranplazola on

One of the most important steps in your skincare routine is moisturizer. A good moisturizer can help prevent dry skin and keep your skin healthy and soft. There are a variety of different moisturizers available that serve different purposes. If you choose one that isn’t right for you, it can leave your skin as dry as before or just plain greasy. If this sounds like you, don’t worry. By making a few simple tweaks, you can make your moisturizer work for you. 

 

Choose which moisturizer is best for your skin type 

If you find yourself panicking in the skincare aisle at your local drugstore and grabbing the first thing that looks like it might work, you’re not alone. With so many options, it can be challenging to figure out what you need. According to the American Academy of Dermatology Association, here are some common types of moisturizers and which skin types they may work best for:  

  • Gel: Often water-based and tends to feel lighter on the skin than a lotion. This option is best for people with oily skin.

  • Cream: Thicker and has higher oil content than a lotion and gel, making it more hydrating. This option is best for people with dry skin and people older than age 50. 

  • Ointment: The thickest of all, making it the most effective in remedying dry skin. This option is best for people with very dry skin. 

 

Switch it up if it isn’t working 

Now that you have your new moisturizer, how do you know it’s working? Watch for these signs when trying a new moisturizer: 

  • If your skin is irritated, burning or discolored, stop using your moisturizer and try a different one. 

  • If your skin is smooth, hydrated and feels comfortable, keep using it. Over time, if you notice your skin clearing up, this is a sign that your moisturizer is working.  

 

Have chronically dry or oily skin? Check with your primary care physician or dermatologist to determine the right fit 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.

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(Quiz) Do flavonoids help your mind?

Submitted by aduranplazola on

Want to keep a sharp mind and memory as you age? It could be time to start thinking about flavonoids. Flavonoids are nutrient compounds in various fruits, vegetables and other edible items, including tea and more. Take our short quiz to learn more and if flavonoids can help you improve your mind. 

 

 

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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Coping with grief during the holidays

Submitted by aduranplazola on

Spending your first holiday season without a loved one is hard, and the grieving process looks different for everyone. Although nothing can ever replace their presence, try some of these strategies to alleviate your heartache this time of year.  

Honor your loved one

Celebrating the life of your loved one can be done in a multitude of ways. Have their picture out during your family gathering. Light a candle in their honor. Make a toast or say a prayer. Ask members of your gathering to share special memories of your loved one. These are all meaningful ways to honor their life and feel their presence during your holiday get-together.

Ask for help if you need it

Be an advocate for yourself. If you need a shoulder to cry on, call a friend or family member and tell them. If you need space and time alone, that’s okay too. Communicating your needs will let your loved ones know how to best support you in this time of need.

Give yourself grace

With all this said, you know your mind and body better than anyone. If you aren’t feeling up to decorating the tree or carrying out your holiday traditions, don’t. Pay attention to what feels right for you.

Take care of yourself

Extreme stress, like the kind brought on by grief, can worsen existing conditions like diabetes and high blood pressure. According to Harvard Health Publishing, up to 50% of surviving spouses experience depression in the months following their spouse’s death. If you feel your health is deteriorating, seek advice from a healthcare professional.

If someone you know is grieving during the holidays, take time to check in on them. Ask them what they need, respect their boundaries and be there to listen. Knowing you care and are there for them can make the grieving process a little more bearable.

 

 

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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