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Do you know your muscle memory

Read more about Do you know your muscle memory

We often hear, “It’s just like riding a bike,” when trying a skill we might have forgotten. What makes us remember how to ride a bike, swim or run? That’s called muscle memory. Yes, muscles have memories, but they are not like memories in our brains.

According to the National Academy of Sports Medicine (NASM), “As your muscles are trained, the number of muscle fiber nuclei, or myonuclei, can increase as muscle mass increases.” To put it simply, the more you do an activity, the more muscle memory you build. This explains why when we have bad habits, trying to break them gets harder and harder as time goes on.

Muscle memory has a positive side. For example, learning an instrument and teaching your fingers how to move in the correct spots is important. Harvard Health states that doing the right activity should be challenging and complex and should involve practice to get better. Repetition is also one of the main factors in retaining muscle memory.

Another thing about muscle memory is that the more we learn one skill, the more prone we are to retain the benefits. For example, if you are training for a marathon and then stop training after the marathon, you will still remember how to run and pace yourself. Depending on how long your break is will determine how strong you will come back when you start to run again.

Overall, muscle memory is good for you. Without it, we would forget some of the things we do every day. We also need muscle memory to help us learn new skills and retain information.

For information on new exercises to learn, read these additional resources:

The most important thing you can do for heart health | Genesis Healthcare System (genesishcs.org)

Which Way to the Pool? | Genesis Healthcare System (genesishcs.org)

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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.

Fitness

Thu, 09/26/2024 - 08:00

Yes, muscles have memories, but they are not like memories in our brains.

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Getting road trip ready

Read more about Getting road trip ready

Nothing says summer vacation like the classic road trip. Whether you’re off to see extended family, visit a national park or make a beeline for the beach, it’s exciting to squeeze that last suitcase into your car and know it’s time to head out for an adventure.

Ready to hit the road? Here are three things you can do to ensure you don’t sacrifice your health and well-being while cruising the highways and byways.

1. Stay fueled with healthy snacks.

Stay energized during your drive with healthy and protein-packed snacks. If you find yourself tempted to pull into a fast food restaurant, try going to a grocery store instead for healthier options.

2. Plan for breaks.

It’s hard to pull over when you’re making good time on the road but stopping to stretch is critical. According to the American Heart Association, extended periods of time in the car can be detrimental to people at risk for blood clots and people with orthopedic issues. Try to stop and stretch every two to three hours. You can seamlessly work breaks into your trip by planning stops at a restaurant or landmark.

3. Keep all medications handy.

Getting sick while on the road is no one’s idea of a good time, but it’s important to plan for it. If you or one of your passengers struggles with motion sickness, make sure to keep anti-nausea medicine or candies available. If you take routine medications, make sure to keep them on hand instead of buried in your suitcase. Keep a first aid kit easily accessible as well in case of emergency.

Lifestyle

Thu, 06/22/2023 - 08:00

Ready to hit the road? Here are three things you can do to ensure you don’t sacrifice your health and well-being while cruising the highways and byways.

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Say bye-bye to body odor

Read more about Say bye-bye to body odor

We all know that feeling. You’re cheerfully going through your day when suddenly you’re hit with a familiar, unpleasant scent.

“What is that? Is that me? No way,” you think as you subtly try to locate the source of the stench. Then boom – the realization hits you. That new deodorant you tried out this morning isn’t working as well as you hoped.

Body odor is a part of life. Although you might feel embarrassed in the moment, typically it’s a sign of your body functioning normally. That being said, if you’re not a fan of your natural musk, there’s nothing wrong with taking a few steps to prevent it.

What causes body odor?

When you think of body odor, it’s easy to blame sweat. However, sweat on its own is odorless and keeps us cool when our bodies get too warm. So, what makes sweat smell? Bacteria and your sweat glands.

According to Harvard Health, our body is covered in two types of sweat glands: eccrine and apocrine. Eccrine glands cover most of our body and produce perspiration. Apocrine glands are found in areas like our armpits and groin and produce thicker perspiration. When bacteria mix with the sweat from the apocrine glands, the result is body odor.

This is why sweat on your forehead or arms doesn’t seem to develop an odor like the sweat in your armpits. You’re dealing with two different kinds of sweat.

What can I do to prevent body odor?

The most obvious way to prevent body odor is to shower and bathe regularly. You can also wear breathable fabrics, like cotton, if you are prone to sweating. Your diet can play a role in your scent as well. Foods like broccoli, cabbage and garlic can contribute to body odor. Additionally, choosing the right deodorant or antiperspirant can go a long way toward keeping body odor at bay.

Deodorant is used to – you guessed it – prevent odor. It prevents bacteria from blending with your sweat and creating an odor. If your main concern is sweat, you may want to look at antiperspirants. Antiperspirants typically contain aluminum, which prevents perspiration entirely by blocking your sweat glands.

Typically, body odor isn’t anything to worry about. However, if you struggle with excessive sweat or the smell of your body odor has suddenly changed, talk to your healthcare provider. It could be an indication of a more complicated problem.

Beauty

Tue, 06/27/2023 - 08:00

Body odor is a part of life. Although you might feel embarrassed in the moment, typically it’s a sign of your body functioning normally.

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Preventing swimmer's ear: Keeping your ears healthy while swimming

Read more about Preventing swimmer's ear: Keeping your ears healthy while swimming

Check out these tips to help keep your ears healthy while swimming this summer.

Family Health

Thu, 06/29/2023 - 08:00

Check out these tips to help keep your ears healthy while swimming this summer.

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One pot chicken fajita pasta

Read more about One pot chicken fajita pasta

This one-pot, Mexican-inspired chicken dinner is easy and ready in under 30 minutes. Chicken is an excellent choice for kids because it is a lean, low-fat protein that contributes to muscle growth and development. The whole-wheat pasta also helps support healthy body weight and tastes great too.

Serves 5

Ingredients:

For the skillet:

2 large boneless skinless chicken breasts, cut into chunks
2 tablespoons olive oil, divided
1 medium red onion, sliced
1 medium red bell pepper, sliced
1 medium yellow bell pepper, sliced
1 medium jalapeno, seeded and sliced
3 cloves garlic, minced
1 teaspoon cumin
¾ teaspoon smoked paprika
½ teaspoon salt
¼ teaspoon cayenne pepper (or to taste)
1 (14.5 ounce) can diced fire-roasted tomatoes
1 ¾ cups low sodium vegetable or chicken broth
8 ounces uncooked whole wheat fusilli pasta*
½ cup unsweetened plain almond milk (or milk of choice)
Juice of ½ a lime

For garnish:

Chopped fresh cilantro
Thinly sliced green onions

Directions:

Season the chicken pieces with salt and pepper.

Set a large nonstick skillet (that has a lid) over medium heat. Add in 1 tablespoon of olive oil. When hot, add the chicken to the pan. Toss to coat and cook for about 5 to 7 minutes, until cooked through and starting to brown. With a slotted spoon, remove the chicken pieces from the pan to a medium bowl and set aside.

Set the skillet back over medium heat and add in the remaining 1 tablespoon olive oil. When hot, add in the onion, peppers and jalapeno. Cook for about 5 to 7 minutes, until tender.

Stir in the garlic, cumin, paprika, salt and cayenne and cook for about 30 seconds, until fragrant. Remove the veggies from the pan to the bowl with the chicken and set aside.

Add the tomatoes, broth and pasta to the skillet. Bring the liquid just to a boil, then cover, reduce the heat and simmer fairly vigorously for about 11 to 14 minutes, stirring occasionally (and more frequently toward the end of the cooking time), or until the pasta is tender and the liquid is absorbed. Turn off the heat.

Stir in the milk, lime juice and the chicken/veggies. Allow the pasta to rest for about 5 minutes before serving. Taste and season with additional salt and pepper as needed.

Garnish with the cilantro and green onions.

Nutritional information (per serving)

Calories: 466
Total fat: 10g
Saturated fat: 2g
Trans fat: 0g
Unsaturated fat: 7g
Cholesterol: 46mg
Sodium: 551mg
Carbohydrates: 68g
Fiber: 10g
Sugar: 13g
Protein: 29g

Recipes

Video

Thu, 07/06/2023 - 08:00

Chicken is an excellent choice for kids because it is a lean, low-fat protein that contributes to muscle growth and development.

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Peach and black bean salad

Read more about Peach and black bean salad

This salad is the definition of summer and easy to make. Cut fresh peaches, cilantro, citrus and jalapenos and mixed with black beans for a fiber-rich side salad. 

Ingredients

2 fresh peaches, finely chopped
1 red bell pepper, finely chopped
1/4 red onion, finely diced
1 jalapeno pepper, seeded and diced
1 (15.5 ounce) can black beans, rinsed and drained
1/2 cup finely chopped fresh cilantro
1/2 teaspoon ground cumin
Sea salt to taste
1 avocado, peeled, pitted and chopped
2 tablespoons lime juice
2 teaspoons extra-virgin olive oil

Directions

Mix peaches, red bell pepper, onion and jalapeno pepper together in a bowl; gently fold in black beans and cilantro.
Season with cumin and sea salt.
Fold in avocado and drizzle salad with lime juice and olive oil.
Let stand for at least 15 minutes before serving.

Nutritional information (per serving)

Serving Size: ½ cup

Calories 117
Fat 5 g
Fiber 5 g
Protein 7 g

Recipes

Wed, 08/10/2022 - 08:00

This salad is the definition of summer and easy to make. Cut fresh peaches, cilantro, citrus and jalapenos and mixed with black beans for a fiber-rich side salad.

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Does stress cause peptic ulcers?

Read more about Does stress cause peptic ulcers?

We all experience stress, and we all know that stress is responsible for a host of physical ailments. But could the stress you’re feeling be causing your stomach pain? And could that belly pain be a peptic ulcer? Read on to learn more about peptic ulcers, if stress causes them, and what you can do to lessen the chance of getting them.

Q: What are peptic ulcers?

A: Peptic ulcers are sores in the inner lining of the stomach or upper small intestine. They form when the digestive juices produced by the stomach erode or eat away the lining of the digestive tract. Peptic ulcers may form in the lining of the stomach (gastric ulcers) or just below the stomach, at the start of the small intestine (duodenal ulcers).

Q: What causes peptic ulcers?

A: The most common causes of peptic ulcers are infection with Helicobacter pylori (H. pylori) bacteria and frequent use of aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs).

Some studies have shown that emotional stress can make a person more likely to develop peptic ulcers, but it has not been determined if stress causes ulcers.

Q: What are the symptoms?

A: Symptoms of a peptic ulcer can include a burning, aching or gnawing pain between the belly button and the breastbone, and belly pain that is temporarily relieved by taking an antacid. Symptoms can also include back pain, loss of appetite, bloating, nausea and vomiting. Some people have no symptoms.

Q: How are they diagnosed?

A: Your doctor will ask about your symptoms and do a physical exam. Your doctor may do some simple tests (using your blood, breath or stool) to look for signs of H. pylori infection. You may have an endoscopy to check the inside of your esophagus, stomach and small intestine.

Q: How are peptic ulcers treated?

A: To treat peptic ulcers, most people take medicines that reduce acid in the stomach. If you have an H. pylori infection, you'll also take antibiotics. You can help your ulcer heal by quitting smoking and limiting alcohol. Using medicines such as aspirin, ibuprofen or naproxen may increase the chance of your ulcer returning.

Q: Can peptic ulcers be prevented?

A: There are some things you can do to decrease your chance of a peptic ulcer.

Minimize your use of nonsteroidal anti-inflammatory drugs (NSAIDs). These include aspirin, ibuprofen and naproxen.
Don’t smoke.
Limit your alcohol intake to no more than two drinks a day for men and one drink a day for women.

If you are experiencing symptoms of a peptic ulcer, please consult with your physician to find out for sure what your medical condition is and receive proper treatment.

Behavioral Health

Tue, 08/09/2022 - 08:00

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Can you improve H20?

Read more about Can you improve H20?

Have you seen or tried the flavored powders and drops you can add to water? According to some of the claims, they not only taste good, some have the power to turn regular H2O into a kind of magic health elixir.

But is it true—or are they all wet? Take the quiz below to find out how they stack up and if they’re safe to use.

Final Thought of the Day: If you drink enough plain water during the day, good for you! There’s no need to change anything you’re doing. But, if you find water boring and want to jazz it up to help you drink more, water flavoring may be the ticket!

Nutrition

Quiz

Thu, 08/04/2022 - 08:00

Have you seen or tried the flavored powders and drops you can add to water?

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Sleep matters

Read more about Sleep matters

The importance of sleep on your physical well-being

Some people believe they need less sleep than the average person. While this may earn you bragging rights, it’s not good for your health. Sleep is not just the absence of being awake; it’s an active process that promotes good cognitive and physical health. While you’re sleeping, your body is doing important work, such as forming pathways in your brain that help you learn and create memories and removing toxins that accumulate while you’re awake. Sleep also helps your body support your immune system, repair cells and tissues and maintain a healthy balance of hormones.

We aren’t getting enough sleep

Sleep deprivation is a serious public health problem. Roughly one out of three adults do not get at least seven hours of sleep each night. Here are a few ways sleep deprivation can be harmful:

Heart disease. Sleep helps your body repair the wear and tear on your heart and blood vessels. When you don’t get enough sleep, it raises your risk for heart disease, high blood pressure and stroke.
Diabetes. Lack of sleep can lead to higher-than-normal blood glucose (sugar) levels, increasing your risk for type 2 diabetes, which, in turn, raises your risk for heart disease.
Immune dysfunction. Without a robust immune system, you can’t properly fight infection and prevent disease and without adequate sleep, your immune system can’t do its job.
Obesity. Sleep deficiency can lead to obesity, which is a risk factor for heart disease, diabetes and sleep apnea which also raises your risk for heart disease and diabetes.
Injury and accidents. Sleep deprivation can lead to deadly accidents and mistakes. Driver sleepiness plays a role in about 100,000 car accidents each year.

How many hours of sleep do you need each day?

Newborns 14 -17 hours
Infants 4-12 months 12-16 hours
Toddlers 1-2 years 11-14 hours
Preschoolers 3-5 years 10-13 hours
School age 6-12 years 9-12 hours
Teens 8-10 hours
Adults at least 7 hours

Lifestyle

Tue, 08/02/2022 - 08:00

Here are a few ways sleep deprivation can be harmful.

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Putting the pressure on blood pressure

Read more about Putting the pressure on blood pressure

Do you know your blood pressure reading? For most of us, we can’t rattle off the number. That is until our doctor tells us it’s too high. Over 50% of Americans have hypertension, also known as high blood pressure, but you don’t need to become part of that statistic.

The American Heart Association considers any reading over 120 systolic or 80 diastolic prehypertension. Anything above 130/80 is considered hypertension. Even if you haven’t been diagnosed, take steps to prevent your blood pressure from rising.

“Hypertension is the leading cause of stroke, vision loss, heart failure, heart attack, kidney disease and sexual dysfunction. People with low blood pressure are 25% less likely to die from cardiovascular disease,” explained Kendra L. Connell, DNP, Family Nurse Practitioner with the Genesis Group.

Lowering your blood pressure doesn’t need to be difficult. Incorporate these habits into your life today to ensure a healthy heart for years.

Healthy diet

Eating nutritious food is one of the easiest ways to lower blood pressure. The American Heart Association recommends using the DASH diet to stop hypertension. This diet consists of foods full of potassium, calcium and magnesium, natural nutrients that help control blood pressure. Most importantly, the DASH diet reduces sodium intake.

Regular exercise

According to the American Heart Association, 150 minutes of moderately intensive weekly exercise lowers high blood pressure. These activities could be as simple as 30 minutes of brisk walking five days a week. Enroll in a dance class, swim team or other exercise groups. The important thing is that you’re moving.

Cut down on caffeine

In short, caffeine can cause spikes in blood pressure. For those with hypertension, cutting down on caffeine is a good idea. Avoid drinking caffeine before checking your blood pressure for optimum results. If you’re struggling with hypertension, limit caffeine to two cups of coffee a day. It’s best to drink fewer than four cups a day even if you have not been diagnosed with high blood pressure.

Avoid smoking

Smoking tobacco constricts arteries, which raises your blood pressure over time. If you want to avoid hypertension, work on quitting the habit. Smoking also causes a temporary spike in blood pressure, so avoid smoking before getting checked.

Limit or avoid alcohol

Studies show that overconsumption of alcohol is associated with hypertension. The American Heart Association recommends that men should have no more than two drinks a day and women should have one drink a day at most. Limit your alcohol intake to a minimum to avoid high blood pressure.

Manage stress

Although we’re never be able to live a completely stress-free life, learning how to lower stress is vital. Spend time taking care of yourself. Say no when you can, and track stress triggers. Develop plans for dealing with stressful situations and ask for help when needed.

Speak with your doctor

Tracking your blood pressure is the first step to lowering it. Pay attention to the numbers. If you’re concerned about your blood pressure, speak with your primary care doctor. They’ll be able to offer advice tailored to your situation.

Heart & Vascular

Mon, 08/01/2022 - 08:00

Here’s how and why you should lower your blood pressure.

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