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Commit to Fit

Submitted by aduranplazola on

We are constantly bombarded by advertisements, blogs and social media to persuade us to buy products, eat certain foods, and do specific exercises to stay fit. But is being fit the same for everyone? What does being fit actually mean for you, and how can you create a fitness plan that you can commit to long-term?

We are told that staying fit is one of the most important things you can do for your health, and experts say that no matter your age, stage of life, or physical abilities, everyone can benefit from being fit. However, everyone’s fitness level and goals are different.

For some top athletes, being fit may mean successfully competing in a triathlon. For others, personal fitness can be achieved by taking a brisk walk with your dog for several minutes throughout the day, eating a healthy diet, and getting enough rest.

No matter your current fitness level, being healthy should mean keeping up with your health screenings and check-ups. One way to track your fitness is to know your important health numbers like blood pressure, glucose levels, and suggested weight so that you can stay in the healthy range of these numbers.

That’s why it’s a good idea to talk to your healthcare provider to see how improving your fitness can benefit your overall health, and together discuss a plan for how you can reach your goals. Deciding what you think being fit and healthy means for you will help you stay motivated and on track to reach your goals.

Once this has been determined, it’s time to take action. Small changes are better than no changes, since you will be more likely to continue your fitness goals over the long term if you don’t bite off more than you can chew.

Benefits of Exercise

  1. Makes You Feel Better, Mentally and Physically
  2. Helps You Think More Clearly
  3. Can Improve the Quality of Your Sleep
  4. Reduces the Risk of Chronic Diseases
  5. Better Heart Health
  6. More Flexibility
  7. Less Risk of Falling as You Age
  8. Stronger Bones
  9. Maintain Healthy Body Weight
  10. Live Longer

Here are some ideas:

  • Find a fitness buddy to help keep you both on track
  • Prepare most of your meals at home to control ingredients and portion sizes
  • Make an effort to get more rest to keep your body and mind healthy
  • Try to maintain a positive mindset to make your new fitness goals fun and something to look forward to each day

Did you know that people who are physically active for about 150 minutes a week have a 33% lower risk of death than those who are physically inactive?

If you are just beginning a fitness plan, stay motivated by thinking how good you will feel once you start to feel healthier and see results. Being fit should be fun!

Exercise Your Fitness Options

  • Move more and sit less
  • Some physical activity is better than none
  • Try to spread activity throughout the week
  • Create achievable goals
  • Mix up your routine
  • Exercise with friends
  • Find enjoyable ways to stay fit

Action Items: Do One Thing: Realize that fitness is defined differently by everyone, but you can receive immediate physical and mental benefits by committing to a fitness plan that works for you.

© 2020 Relevate Health Group Inc. All rights reserved.

cdc.gov/physical activity


 

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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.

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Running Out of Womb - Fitness as You Grow

Submitted by aduranplazola on

If you were into exercise before you became pregnant, woohoo. If you are pregnant and want to get in shape, go for it. But before you begin, discuss your exercise plans with your obstetrician–gynecologist or other member of your healthcare team during your prenatal visits.

Q: How much should I exercise during pregnancy?

A: If you were active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval. However, if you start to lose weight, you may need to increase the number of calories that you eat.

If you’re new to exercise, start out slowly and gradually increase your activity. Begin with as little as five minutes a day. Add five minutes each week until you can stay active for 30 minutes a day.

Q: What are some safe exercises I can do during pregnancy?

A: Examples of moderate-intensity aerobic activity include brisk walking, general gardening, modified yoga and modified Pilates, swimming and water workouts. If you’re an experienced runner, jogger or racquet-sports player, you may be able to keep doing these activities during pregnancy. If it’s bicycling you enjoy, ride a stationary bike. Your growing belly can affect your balance and make you more prone to falls.

You can divide the 150 minutes into 30-minute workouts on five days of the week or into smaller 10-minute workouts throughout each day.

Q: What are the benefits of exercise during pregnancy?

A: Regular exercise during pregnancy can:

· Reduce back pain

· Ease constipation

· Promote healthy weight gain during pregnancy

· Improve your overall general fitness and strengthen your heart and blood vessels

· Help you to lose the baby weight after your baby is born

Q: What exercises should I avoid during pregnancy?

A: While pregnant, avoid activities that put you at increased risk of injury, such as:

· Contact sports and sports that put you at risk of getting hit in the abdomen

· Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics and horseback riding

· “Hot yoga” or “hot Pilates,” which may cause you to become overheated

· Scuba diving

· Activities performed above 6,000 feet (if you do not already live at a high altitude)

Before you know it, you’ll be saying “goodbye tummy, hello mommy.”

 

Source: American College of Obstetricians and Gynecologists

 

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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Six Tips for Orthopedic Health

Submitted by aduranplazola on

Making a few simple changes to your diet and lifestyle can help you avoid serious orthopedic problems. Brenton Bohlig, M.D., Genesis Orthopedic Sports Medicine, says, “Small changes now can prevent problems later when it comes to avoiding orthopedic problems.”

1. Maintain a Healthy Weight for You: For every 10 lbs. of weight gained, there is a 36% increased risk of developing knee osteoarthritis. Obesity also puts more weight on your joints, which can weaken muscles and make injuries more likely.

2. Keep Moving: Exercise is good for everyone, even those with some orthopedic issues. Exercise can include stretching, walking, swimming and biking on level ground. It is important to avoid activities that put too much stress on your joints, like deep knee bends. Dr. Bohlig says, “It is important to keep working to increase muscle mass no matter your age.”

3. Develop a strong core: Strong core muscles are vital to helping you balance your body weight. Yoga and Pilates are good ways to exercise, which will strengthen your core and promote orthopedic health.

4. Stretch before exercise: Stretching is vital to maintain flexibility, improve performance and decrease stress injuries like sprains and strains. If you're going to lift weights or do high impact aerobics, be sure to warm up by stretching before and after. These types of exercises promote increased flexibility and help prevent muscle and joint injuries. Warming up is especially important as you age as joints can become less resilient. Dr. Bohlig says, "Stretching is a particularly good way to warm up before activity because it mimics the movement you'll be doing with exercise, like leg pendulums or walking lunges. These stretches also increase blood flow to muscles, which reduces the resistance and increases their flexibility."

5. Wear Comfortable Shoes: Supportive shoes that fit correctly and are comfortable to wear are essential to keeping your back aligned. Women who wear high heels regularly increase their risk of developing back pain and knee pain.

6. Get regular checkups: Yearly visits to your primary care doctor are a great way to stay on top of your orthopedic health. This is especially important for older adults, who can be more likely to develop arthritis and suffer injuries. A sports medicine physician can discuss additional preventive measures to protect your orthopedic health. Dr. Bohlig says, “A sports medicine physician can help you with musculoskeletal pain or injuries of all kinds, including arthritis. They are experts in restoring the function of injured joints and lessening the pain.”

Source NIH

 

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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Your Knees Shouldn’t Go Snap, Crackle and Pop

Submitted by aduranplazola on

Remember jumping out of trees, running everywhere and playing as a kid? Perhaps even as an adult, you still run as you aim for 10,000 steps a day or when you are about to miss the bus. Exercise is great for your health and heart, but as those steps, jumps, pivots and falls add up, your knees can take a real beating.

Perhaps you already have a little knee pain, or maybe you want to prevent it as long as you can, like forever.

There is no guaranteed way to prevent knee pain, but there are steps (get it) to improve your odds of continuing to bust a move as you age and not your knee.

According to Harvard Health, building certain muscles can help prevent and alleviate knee pain. Focus on the quadriceps, hamstrings, hip and core muscles.

Another strategy for healthy knees is to maintain an appropriate weight. Eating donuts can cause all kinds of health problems, especially when they turn into extra pounds. According to a study published in Arthritis & Rheumatism, every pound of weight you carry equals four more pounds of pressure on your joints. Ten pounds overweight? That is an extra forty pounds of pounding your knees take with every step.

Wondering how you can stay fit if you must give up your daily run? Try cycling, elliptical machines and even yoga. In addition to exercising your mind and body, there are yoga poses recommended to help prevent knee pain and increase flexibility. “You should also avoid standing on hard surfaces or squatting for long periods,” said Corey Jackson, D.O., Genesis orthopedic surgeon. “Plus, just because a pair of shoes look great doesn’t mean they are good for your health. When possible, wear the appropriate cushioned athletic shoes.”

The most important thing to remember is whether you want to alleviate knee pain or prevent it, talk to your family doctor. Your doctor can provide personalized advice on which activities you should or shouldn’t do to stay healthy.

 

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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A Healthy Dose of Sunshine

Submitted by aduranplazola on

Our bodies are equipped to absorb the nutrients they need from the foods we eat and the vitamins we add to our diet. Did you know our body relies on more than food and supplements? Soaking up the sun is healthy – in moderation. We need a little unfiltered sunshine, to help us absorb calcium. While it isn’t likely that we can all obtain the recommended amount of sun on our face, we can get a boost from vitamin D, sometimes referred to as the sunshine vitamin.

 

Q: Why do we need vitamin D?

A: We all need vitamin D – it’s essential to absorb calcium for bone health. It spurs bone growth in infants and children and keeps our bones strong by regulating calcium levels. Calcium keeps your bones and muscles healthy. Without enough calcium, muscles can cramp, hurt or feel weak.

 

Q: Is vitamin D helpful for more than bone health?

A: Vitamin D also gives an important boost to the immune system. According to a study reported in National Institutes for Health, epidemiologic evidence links vitamin D deficiency to autoimmune diseases, depression, dementia, infectious diseases and more.

 

Q: Why is vitamin D called the sunshine vitamin?

A: When your skin is exposed to sunlight, it manufactures vitamin D. It doesn’t take much skin exposure of the arms, legs, hands and face. Ten to 15 minutes two to three times a week, and you will produce all the vitamin D your body needs.

 

Q: What happens if you get more sun exposure than is necessary to produce vitamin D?

A: Your body automatically starts to dispose of vitamin D to avoid an overload of the vitamin, at which point your sun exposure is giving you nothing but sun damage (unless you apply a sunblock) without any of the presumed benefit.

 

Q: Can you get vitamin D from a source other than the sun?

A: You can acquire vitamin D from a combination of diet and supplements.

 

Q: What foods contain vitamin D?

A: Few foods contain vitamin D. Fatty fish such as salmon, mackerel and tuna are especially good sources. Small amounts are also in egg yolks, beef liver and cheese. Many common foods are fortified with vitamin D, such as milk and orange juice. Check the labels to see if “fortified” is listed.

 

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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Berry blast smoothie

Submitted by aduranplazola on
 

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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.

Learn how to make a refreshing berry blast smoothie in our video tutorial.

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Is a Plant-Based Diet OK for Teens?

Submitted by aduranplazola on

Your teen just made an announcement: they’re not only giving up meat, they’re going to refuse any food made with animal products. In other words, they want to become a vegan.

What? Why? Was the meatloaf last night really that bad? Is this just another phase? What exactly will this mean to your family and how will you need to change your grocery list?

Regardless of the reason why your teen wants to make the change—whether it’s their developing beliefs, growing independence, self-expression or even rebellion—you may have some questions. Below, find answers to some of the more common questions parents of new vegan teens often have.

What exactly does it mean to be a vegan?

Being a vegan is similar to being a vegetarian. But the difference is, in addition to avoiding meat and fish, vegans also avoid any product that comes from an animal. For example, vegans do not eat cheese or other dairy products, since they come from animals. Most vegans also look carefully at the ingredient list of packaged foods, to make sure no animal products have been included, such as butter.

What nutrients are most important for my teen, and where can they get them in a 100% plant-based diet?

· Calcium - broccoli, spinach and tofu

· Carbohydrates - potatoes, rice and breads

· Fats - cooking oils and nuts

· Fiber - whole grain cereals, seeds and nuts

· Folate - lentils, chickpeas, spinach and asparagus

· Iron - beans, nuts and whole grains

· Protein - nuts and beans

· Vitamin A - cabbage, broccoli, spinach and sweet potatoes

· Vitamin C - citrus fruit, strawberries, cauliflower and melons

Is a 100% plant-based diet safe for my teen?

It can be if it provides all of the essential nutrients a growing teen needs and includes healthy portions of the food items listed above.

Can vegan diets be unhealthy?

Yes. Stores now offer more packaged vegan options than ever before. However, many are highly processed and some, like vegan cookies, can be high in calories. If your teen wants to lead a truly healthy vegan lifestyle they need to avoid highly processed foods and focus on whole and fresh foods.

Should I encourage my teen to become vegan gradually?

Yes. Experts recommend that anyone who is thinking about becoming a vegan should do it gradually to allow the body to adjust.

Could my teen’s desire to change their diet signal another problem?

Maybe. Any time a teen makes a dramatic change to their diet or eating habits, it could be a sign of a possible eating disorder. Talk with your teen to understand their reasons for wanting to become a vegan.

Should my teen start taking vitamin supplements?

Possibly. While most, if not all the nutrients your teen needs can be obtained in a vegan diet, it is sometimes difficult to get as many as they need. If you have questions or concerns, contact your doctor for advice.

 

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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Fish Oil: Schools of Thought

Submitted by aduranplazola on

Is fish oil really beneficial to health or is it just a big fish story? Yes and no. Fish, particularly cold-water fatty fish including salmon, mackerel, tuna and sardines, among others, contain high amounts of omega-3 fatty acids, which play important roles in brain function, normal growth and development and inflammation. Omega-3s may help protect us from cardiovascular disease, some cancers, mood disorders and arthritis.

In fact, the Federal Government’s Dietary Guidelines for Americans recommends adults eat eight or more ounces of fish or shellfish per week; however, some are allergic to seafood others simply hate it. Fish oil supplements are touted to be as beneficial as fresh seafood, but this may be a red herring.

In the United States we spend more than $1 billion annually on fish oil supplements assuming they will defend our hearts, lengthen our lives, and even increase our libidos.

The problem is there’s little research to back fish oil supplement benefits. Several major studies reported no heart disease benefit in men or women—including those with heart disease risk factors—or is there conclusive evidence fish oil supplements reduce instances of macular degeneration or the risk of prostate cancer. On the other hand, there is evidence fish oil in large doses may reduce triglycerides and may help relieve rheumatoid arthritis symptoms.

Most research surrounding omega-3 supplements is inconclusive, meaning there’s no definitive research proving supplements are completely ineffective, either. Our bodies require omega-3s and don’t produce them on their own, so our diets need to include omega-3s. Fish oil supplements have very few side effects. It’s important those allergic to seafood or taking blood thinners consult a physician before taking fish oil supplements. Otherwise, side effects include foul taste, foul breath and foul-smelling sweat. They also include headache and various digestive issues.

So, yes, omega-3s are an important factor in our overall health, but no, fish oil supplements are not a substitute for a well-rounded lifestyle featuring a balanced diet and regular exercise. Nor are supplements as beneficial as simply eating fish and seafood high in omega-3 fatty acids. Fish oil supplements may help those who refuse to eat any fish at all, and omega-3 is also found in ground flaxseed, chia seeds, walnuts, and flaxseed, canola and soy oils.

In conclusion, there’s no reason to discount fish oil supplements’ benefits completely, just don’t swallow the hype surrounding them hook, line and sinker!

 

Sources: Centers for Disease Control and Prevention; National Center for Complimentary and Integrative Health; Harvard Health Publishing; AARP

 

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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Veggie mac and cheese

Submitted by aduranplazola on

 

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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.

Watch our video to learn how to make veggie mac and cheese.

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Friendship Lifts Your Heart

Submitted by aduranplazola on

Whether you have one or two good friends or many friends in your circle, there is no denying that friendship is important in your life. You might be surprised to learn that not only do friends improve your quality of life; they might help you live longer too.

 

In a study of 503 women with symptoms of coronary artery disease at the study’s start, those with few personal contacts were more than twice as likely to die over the next two to four years as women with more social ties. In another study conducted by the Centre for Ageing Studies at Flinders University, those who had a large network of friends outlived those with the fewest friends by 22%. And, a study at North Carolina's Duke University of 1,000 people with heart disease found that half those who were unmarried and had no one to confide in died within five years, while 85% of those who were unmarried but had a close friend survived.

 

The data proves the theory, but the question is – how? How can friendship lead to a longer life? It is believed that good friends discourage unhealthy behaviors such as smoking and heavy drinking. The companionship provided by friends may ward off depression, boost self-esteem and provide support. Also, as people age, they may become more selective in their choice of friends, so they spend more time with people they like.

 

Tips on being a good friend

 

· Go easy. You don’t have to spend hours a day connecting with friends. Just be sure to carve out time in your weekly schedule to check in, even if it’s by chatting on the phone or video visits.

· Don’t compete with your friends.

· Adopt a healthy, realistic self-image.

· Adopt a positive outlook.

· Take time to listen carefully to your friends; you may not be able to solve their problems, but you can let them know they are being heard.

· Don’t judge.

· Respect privacy – especially in the age that social media is so prevalent.

 

Tips on how to make new friends

 

We get it – in this day and age, with so many connecting virtually – it can be hard to make new friends. Maybe you’re an introvert who prefers to stay at home more than others. Maybe you’re worried that your attempts to make new friends won’t be successful. Here are a few ways you can add to your friendship circle:

· Volunteer at church, school, hospital or community organization. You’ll soon begin connecting with others who have the same values you do.

· Talk with the friends you do have – when they mention another person’s name, ask about him or her. See if your friend could arrange a brief outing with all three of you.

· Work on your fear (if you have one) of meeting new people. The chances an overture by you to get to know someone better will be welcomed is much higher than you might think.

· Be open-minded when you meet new people. Take the time to get to know someone before you decide he or she wouldn’t be good friend material.

· Use social media to connect with your “friends” – if it’s someone you trust and you would like to know better, message him or her about the possibility of grabbing a cup of coffee sometime. It could be the start of a lasting friendship.

By connecting more regularly with those who mean the most to you, you’ll find your heart – both your emotional and physical one – will be uplifted. And, you can help your friends be uplifted as well.

 

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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