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How to get your family to exercise

Read more about How to get your family to exercise

The statistics on growing obesity among children may get your heart pumping in panic, but that won’t help your little ones if they’re getting bigger than they should. What’s a mom worried about high cholesterol, diabetes and other obesity-related illnesses to do?

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.

Family Health

Tue, 02/07/2023 - 08:00

Learn what you can do to encourage healthy habits for your little ones.

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How does coffee really make you feel?

Read more about How does coffee really make you feel?

Didn’t sleep well last night? Pour an extra cup of coffee. Stuck in rush hour? At least you have that cup of coffee. Meeting with a friend? Suggest a cup of coffee. Coffee culture is strong worldwide, and the United States is no exception. Even if you don’t identify with the sixty-three percent of Americans who drink coffee daily, chances are high that you know people who do. Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones. You’ll be done before that steamy mug is empty.

1. The caffeine in coffee can impact you for up to two hours.

a) True

b) False

#1 Answer:

b) False. For the average adult, the half-life of caffeinated coffee is approximately 2.5 to 4.5 hours. Metabolism capacity for caffeine varies widely based on many factors. For example, the half-life of caffeine in pregnant women stretches approximately 15 hours. People who smoke tobacco may metabolize the caffeine faster, shortening the half-life. In other words, depending on metabolism and lifestyle, even morning coffee could impact the quality of a night’s sleep according to a study on the New England Journal of Medicine website.

2. How much caffeine is in one coffee drink?

a) 3 mg

b) 95 mg

c) 180 mg

d) All the above

#2 Answer:

d) All the above. The amount of caffeine in your drink can vary widely. Even a cup of decaffeinated coffee contains a few milligrams of caffeine. One cup of drip coffee contains about 95 mg whereas a double shot of americano contains about 180 mg. Although the U.S. Food and Drug Administration considers it safe to drink up to 400 mg of caffeine per day, it is important to know what you’re consuming. Individuals prone to anxiety, panic attacks, insomnia and other mood sensitivities may want to avoid coffee.

3. Coffee can cause anxiety and stress.

a) True

b) False

#3 Answer:

a) True. Coffee causes the release of adrenaline, the “fight-or-flight” hormone according to a study on the National Library of Medicine website. People already struggling with high levels of stress or anxiety could experience stronger symptoms after drinking just one cup of coffee. Studies on the Information Commissioner’s Office website show that anxiety can be caused in sensitive individuals after a low amount of caffeine consumption and for most people after several cups of coffee.

4. Which type of coffee can raise your cholesterol?

a) French press

b) Drip

c) Instant

d) All the above

#4 Answer:

a) French press. Not all coffee is the same. Unfiltered types of coffee, such as French press, Turkish and espresso, contain a molecule called diterpene cafestol. Research shows this can increase serum cholesterol levels. Highly filtered coffee, such as drip, instant and percolator do not impact your cholesterol levels according to a study on the New England Journal of Medicine website.

Nutrition

Quiz

Thu, 02/09/2023 - 08:00

Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones.

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Preventing and treating hearing loss

Read more about Preventing and treating hearing loss

Are you tired of constantly asking people to repeat themselves? Do you feel out of the loop because you can’t understand what’s said in conversations? If you think you may be experiencing hearing loss, there are steps you can take now to prevent further damage to your ears and ways to improve your hearing.

Max Pusz, M.D., is Board-certified in Otolaryngology (Ear, Nose and Throat). He practices in Zanesville with the Genesis ENT Group. As an expert in his field, Dr. Pusz shared his knowledge about hearing loss.

Symptoms of hearing loss

When someone is experiencing hearing loss, the first symptom is a problem with communication. Words and sentences become hard to understand. If a busy restaurant or your grandchild’s basketball game keeps you from hearing conversations with your loved ones, you may have hearing loss.

“History of loud noise exposure, ear surgeries and infections can all lead to hearing loss,” said Dr. Pusz. “If you’ve experienced any of these, consider making an appointment to get your hearing checked.”

Types of hearing loss

There are many different causes of hearing loss. It can stem from a history of loud noise exposure or hearing loss with age. Eustachian tube dysfunction, which is the difficulty of clearing ears, also causes hearing loss.

New onset hearing loss that is not gradual can be caused by a tumor. Hearing loss is often the first sign of a brain tumor. A stroke can also cause acute hearing loss. Otosclerosis is a type of hearing loss that can be familial and can be improved with surgery.

Treating hearing loss

“We treat based on the cause of hearing loss,” said Dr. Pusz. “Most commonly, we treat noise-induced hearing loss or age-associated hearing loss with hearing aids.”

A cochlear implant is another treatment option. Implants are used when traditional hearing aids no longer provide improvement. Patients must do four to six months of therapy to get the maximum benefit of cochlear implants. It’s life-changing for the patients who put in the work.

Over-the-counter hearing aids

As of 2023, the FDA allows direct-to-consumer hearing aids. While over-the-counter options may be less expensive, Dr. Pusz encourages patients to hold off.

“Over-the-counter hearing aids haven’t been on the market long enough, so we can’t give advice,” said Dr. Pusz. “In the next year or two, we will have a list of high-quality, over-the-counter hearing aids.”

Risks of untreated hearing loss

While some patients are hesitant to wear hearing aids, refusing to do so can have negative effects on their health. Research particularly shows a correlation between hearing loss and memory issues.

According to research published in JAMA Neurology in December 2022, individuals with hearing loss who used hearing restorative devices had a 19% decrease in risk of long-term cognitive decline.

Additionally, leaving your hearing loss untreated can increase your risk of dementia by 11% and Alzheimer’s by 10%, says the Alzheimer’s Association.

Hearing aids have improved significantly over the last several years.

“Hearing aid technology doubles every five years, so if patients tried hearing aids 10 or 15 years ago, we are lightyears ahead of where we were in the 2000s,” said Dr. Pusz.

Preventing hearing loss

Hearing protection is one of the biggest ways you can prevent hearing loss. AARP cites hunting and target shooting, attending a live music event and lawn mowing as everyday noises that can hurt your ears.

“If you’re doing activities that require shouting to communicate, then you should wear hearing protection,” said Dr. Pusz.

Earmuffs and earplugs reduce noise levels in loud settings. Putting hearing protection in place over time can reduce your risk of hearing loss.

If you think you’re experiencing hearing loss, contact a medical professional to figure out a treatment plan that works for you.

Ear, Nose & Throat Care

Wed, 02/15/2023 - 08:00

If you think you may be experiencing hearing loss, there are steps you can take now to prevent further damage to your ears and ways to improve your hearing.

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Should office chairs bounce? Exercise balls bring pros and cons

Read more about Should office chairs bounce? Exercise balls bring pros and cons

As homes simultaneously transformed into workplaces and gyms during the COVID-19 pandemic, sales for balance balls skyrocketed. While the bouncing equipment strengthens core muscles during focused fitness routines, do they provide physical benefits when doubling as an office chair? Have marketing teams inflated the benefits to sell more product? Take a seat while reading the ups and downs of research on the topic.

Pros:

You may have heard the saying, “Sitting is the new smoking.” That’s because sedentary lifestyles lead to big health problems (like obesity, depression, cardiovascular issues and cancer). Bouncing on exercise balls keeps at least a little movement during seated work and even burns a few calories. One study on the National Library of Medicine website found that sitting on exercise balls burned 10% more calories than sitting on traditional surfaces.
Having exercise balls accessible, people can squeeze in a few reps of core-strengthening exercises while on break or during a conference call (when the video is off).

Cons:

We hate to pop the ballistic benefit reports, but inflatable chair replacements came with questionable hype. A study on the Sage Journals website could not identify evidence that using exercise balls as office chairs strengthened posture or activated muscles.
Another study on the National Library of Medicine website comparing inflatable exercise balls with traditional office chairs found the balls increased discomfort in participants.
Doctors have noted that using exercise balls can worsen symptoms and situations for people who already suffer from back conditions.

Take a stand for healthy habits

While innovative ergonomic chairs and chair alternatives will continue to come and go, doctors agree that getting up and moving around will always be a winning answer. So, try taking a break from sitting every 30 minutes and suggest walking meetings with colleagues when possible.

Fitness

Thu, 02/16/2023 - 08:00

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Look at that loaf: The best breads for your body

Read more about Look at that loaf: The best breads for your body

Peanut butter and jelly.

Grilled cheese.

BLTs.

Tuna melts.

Make these delicious meals with bread bookends – easy, right? It used to be. Now, with endless choices on the bread aisle, the most difficult part of sandwich prep happens in the middle of the grocery store. Labels like whole grain, multigrain, sprouted grain, gluten-free and more can confuse hungry customers.

But have no fear. Researchers have put forth a tremendous effort to determine which breads in the basket are best for our bodies.

Whole grain

Whole grain breads top the charts for most nutrition, but don’t be fooled – make sure the label contains that word “whole.” Made with intact grains, whole grain bread maintains rich vitamins, minerals and fiber innate in whole wheat, barley, brown rice, oats and other grains.

A study from Harvard T.H. Chan School of Public Health discovered that people who ate about four servings of whole grains per day had lower risks of premature death, heart disease and death from cancer compared with those who eat little or no whole grains. Talk about a power food.

Multigrain

While multigrain sounds healthy, the word does not guarantee 100% whole grains. As the name suggests, multigrain loaves contain more than one type of grain, but those grains may have been processed to remove bran and germ (which means they’re stripped of their nutritional value). On the other hand, if the label says it’s multigrain and made with whole grains, that bread comes with a variety of nutritionally packed goodness.

Sprouted

With heat and moisture exposure, grains sprout. A study on the National Library of Medicine website shows that breads made from sprouted grains have more availability for certain nutrients. High in antioxidants, folate, fiber and protein, these breads are not only better for us, they’re more filling.

Gluten-free

Made without glutenous grains like wheat, barley and rye, these breads offer safe options to people with celiac disease and gluten sensitivities – but the gluten-free label doesn’t necessarily mean it’s healthy. Many gluten-free breads contain refined flours, added sugars and unnecessary additives.

The bottom slice: Read the labels. Avoid refined flours and added sugars so you can enjoy healthy bread as part of your well-balanced diet.

Nutrition

Tue, 02/21/2023 - 08:00

Make these delicious meals with bread bookends – easy, right? It used to be.

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Is breastfeeding really that important?

Read more about Is breastfeeding really that important?

The decision to breastfeed is a personal one. As a new mom, you deserve support no matter how you decide to feed your baby. You should not be made to feel guilty if you can’t or choose not to breastfeed. Every woman’s journey to motherhood is different, but one of the first decisions a new mom makes is how to feed your child.

When you choose to breastfeed, you make an investment in your baby’s future. Breastfeeding allows you to make the food that is perfect for your baby. Your milk gives your baby the healthy start that will last a lifetime. The cells, hormones and antibodies in breast milk protect babies from illness. This protection is unique and changes to meet your baby’s needs.

“Breastfeeding is a wonderful way to nourish your baby and protect your baby from illness, and it has health benefits for the mother,” said Eric Jones, M.D., Nationwide Children’s Hospital pediatric hospitalist at Genesis. “We are just learning some of the many benefits of breastfeeding, and I am sure there are many advantages that we have yet to discover.”

Research suggests that breastfed babies have lower risks of:

Asthma
Childhood leukemia
Childhood obesity
Ear infections
Eczema (atopic dermatitis)
Diarrhea and vomiting
Lower respiratory infections
Necrotizing enterocolitis, a disease that affects the gastrointestinal tract in pre-term infants
Sudden infant death syndrome (SIDS)
Type 2 diabetes

“Breastfeeding is a commitment of time and love, which has lasting benefits for baby and mother,” Dr. Jones said. “How incredible is it that a mother not only grows a baby inside of her body, but her body also creates all the nutrients that baby needs to flourish and develop for months.”

Talk to your OB/GYN to learn more about breastfeeding and for guidance on the best feeding option for you and your child. For more information on Genesis HealthCare System’s maternity services, visit genesishcs.org/maternity.

Maternity

Thu, 02/23/2023 - 08:00

The decision to breastfeed is a personal one. You should not be made to feel guilty if you can’t or choose not to breastfeed.

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Build a better breakfast

Read more about Build a better breakfast

It’s said that breakfast is the most important meal, but what foods should you eat in the morning? Sorry to be the bearer of bad news, but as delicious as your morning coffee is, it doesn’t count as breakfast.

According to the American Heart Association, some studies show that breakfast skippers are likely to eat more calories throughout the day. Making time for a meal in the morning can have more health benefits than you think. Add a combination of the following food groups to your first meal. You’ll feel full and energized until your lunch break.

Protein

A study from nutrition researchers at Purdue University suggests the ideal amount of protein at breakfast is 30 grams. Protein helps you feel full longer and keeps you from overeating. Add eggs, Greek yogurt, cottage cheese or even milk to your meal.

Healthy fat

Healthy fats help your body put proteins and carbs to good use. They’re good for your body and brain. At breakfast time, avocado and nut butter are popular healthy fat options. Enjoy these in moderation.

Whole grains

When planning your breakfast, try to include whole grains for their rich source of fiber. Foods like oats and whole-grain bread are full of essential vitamins. They’re digested slowly, which keeps us feeling full longer. That’s a win-win.

Fruits and vegetables

Consuming enough fruits and vegetables can help combat heart disease and diabetes. Bananas, berries, mangos, kale and spinach are healthy ingredients for a morning smoothie. Pair your eggs with peppers or leafy greens. Squeeze in a fruit or vegetable to your plate any time you can.

The combinations of a healthy breakfast are limitless. Add avocado toast and yogurt parfaits to omelets and breakfast burritos. Is your stomach growling yet? With these tips, breakfast may just become your new favorite meal. You can still wash it down with your perfect morning coffee.

Nutrition

Tue, 02/28/2023 - 08:00

It’s said that breakfast is the most important meal, but what foods should you eat in the morning?

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Use the buddy system when working out

Read more about Use the buddy system when working out

“Don’t forget to use the buddy system.”

Remember Mom shouting that as you walked away from supervising adults and into an unknown or crowded space? Well, she was right, and her message applies to your daily workouts, too.

Sound odd? Well, we’ve all heard the phrase, “I’ll go if you go.” It’s amazing what a little positive peer pressure can do. While the buddy system can keep us safe and social, it can also help maintain our motivation for workouts.

Exercise partners come with big benefits

According to the Centers for Disease Control and Prevention (CDC), when individuals work out with a partner, they are more likely to step out of their exercise comfort zone and try new things. The CDC says teaming up for physical exercise also helps participants stay motivated and maintain consistency. It seems that people don’t want to let their partners down, so they show up, put on a willing smile and stretch their limits.

Another study from the University of Aberdeen found that people who commit to an exercise partner end up exercising more than those who follow their routine alone. The research also noted that calorie-burning buddies provide two types of support: emotional and instrumental (meaning tangible, physical assistance). While both types of support benefit a workout, the research discovered that workout partners who provided emotional support and encouragement had more impact than ones who simply showed up for the session. That’s great news. That means it’s time to enthusiastically cheer for each other at the gym.

Finding a workout partner doesn’t need to be hard

With obesity rates climbing, most Americans could benefit from increasing their exercise effectiveness. Chances are if you need a workout partner, so do many of the people around you. So, why not throw out a few exercise invites? Friends, family members, partners, roommates or even pets can help take your workout to a new level. Having a workout buddy offers a win-win: More motivation and more fun together.

Fitness

Tue, 03/07/2023 - 08:00

While the buddy system can keep us safe and social, it can also help maintain our motivation for workouts.

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Will an aspirin a day keep doctors away?

Read more about Will an aspirin a day keep doctors away?

Prevention always tops experiencing painful, dangerous and life-threatening health experiences. Can a little white aspirin really prevent a host of heart issues that plague aging people? Unfortunately, the consensus is no. However, the situation is complicated. Whether someone will experience heart issues or not as they age depends on a variety of factors. So, while it may not be effective for everyone, an aspirin a day can keep the doctor away if someone meets certain criteria.

According to an article on the Mayo Clinic website, aspirin helps people who have already suffered a heart attack, stroke or some other kinds of cardiovascular disease prevent another episode. One study on the National Library of Science website found that the benefits of taking a daily aspirin exceed the dangers for people up to 80 years old who have an 80% or more chance of suffering a heart related issue within five years. For those older than 80 or who do not have that same risk, taking an aspirin every day won’t provide any added benefits.

In fact, taking aspirin every day when you don’t need it can have detrimental side effects. The Mayo Clinic reports that side effects of taking aspirin can include gastrointestinal bleeding, a stroke caused by a burst blood vessel and allergic reactions. If a person takes other medications for additional medical conditions, the aspirin could react poorly with those prescriptions.

So, is a daily dose of aspirin right for you? Consult with a medical professional before making a final decision. Those little white pills may come in handy in a medical emergency, but when used inappropriately, they can cause more harm than good.

Lifestyle

Thu, 03/09/2023 - 08:00

So, while it may not be effective for everyone, an aspirin a day can keep the doctor away if someone meets certain criteria.

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Nailed it! A brief guide to taking care of your fingernails

Read more about Nailed it! A brief guide to taking care of your fingernails

Some people see caring for their fingernails as an important part of looking and feeling their best. Others see their nails as their go-to tool when they find themselves in a pinch. Whether you see your nails as something beautiful, something functional or a little bit of both, you use your fingernails every day – usually without even thinking about it. Here are some tips for keeping your nails in tip-top shape this season.

Start a regular nailcare routine

A little bit of effort goes a long way to keep your nails strong and healthy.

Trim your nails often. Using a sharp pair of nail scissors, cut straight across your nail. If you choose to shape your nails, file them in one direction instead of going back and forth.
Avoid cutting your cuticle, the clear skin at the base of your nail. The cuticle acts as a barrier to germs and bacteria.
Keep your nails moisturized. When applying lotion to your hands, make sure to give your nails some attention, too.

Avoid using your nails as tools

We know, you use your nails to rip open packages, scrape price stickers off new purchases and more. All that use can put them at risk of damage. Try to remember to give your nails a break and grab a letter opener or pair of scissors instead.

Stop biting your nails

It’s time to resist the temptation to bite off that hangnail. According to the Centers for Disease Control and Prevention (CDC), biting your nails can contribute to the spread of germs and infection. Next time you get one of those pesky hangnails, use some nail clippers or nail scissors to remove it safely.

Do you chew your nails out of stress? Grab a stress ball or fidget toy to keep your hands engaged without hurting your nails. Or, check out these tips on managing your stress to get to the source of your habit.

Keep your nail tools clean

When’s the last time you cleaned your nail clippers or scissors? If you had to pause to remember, it’s time to sanitize your nail tools. Wash your tools with soap and warm water. The American Academy of Dermatology Association recommends disinfecting your tools each month. First, scrub your nail tools with a brush soaked in 70 to 90% isopropyl alcohol. Then, rinse your tools in hot water, dry them completely and put them away for next time.

Beauty

Tue, 04/18/2023 - 08:00

Nailed It! A Brief Guide to Taking Care of Your Fingernails

Here are some tips for keeping your nails in tip-top shape this season.

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