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Good Posture Does More Than Make You Look Taller

Submitted by aduranplazola on

Sit up straight. Don’t slouch. We all heard this as children, and it turns out we should have listened. Here are 10 benefits of practicing good posture.

1. Reduce back pain: Sitting up straight cannot always eliminate back pain, but in many cases, can relieve it.

2. Improve circulation and digestion: Slouching can compress vital organs leading to poor circulation and making it harder for organs to work correctly.

3. Reduce headaches: Bad posture builds pressure in the neck muscles and head. This is often a result of your head leaning forward. Every inch your neck bends forward beyond a neutral position, you create an extra 10 lbs. of weight to support.

4. Increase energy: Sitting up straight can give you more energy? Yes. When your posture is correct, your joints and bones align correctly. So, your muscles do not have to work as hard, resulting in more energy.

5. Decrease stress on joints: Proper posture while sitting and standing reduces stress and wear on joints, which reduces pain.

6. Increase lung capacity: Good posture provides more area for your lungs to expand.

7. Prevent injury during exercise: Keeping your neck in line with your spine and your shoulders back can help prevent muscle strain and injury.

8. Ease tension in your neck and shoulders: Avoiding a head forward position will reduce stress on joints and ligaments.

9. Reduce jaw pain: Pain while talking, yawning, eating or chronic headaches can be caused by poor posture that adds stress to your jaw muscles. Focus on relaxing and loosening your jaw to alleviate this pain.

10. Appear taller, slimmer and more confident: In addition to looking taller and more confident, having good posture will also make you appear slimmer.

 

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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He Snores … And You Can’t Sleep

Submitted by aduranplazola on

You nudge, you try to move him, you even wake him up to tell him he’s snoring. You’ve tried it all, and nothing seems to work. He’s snoring, and it doesn’t seem to be a problem for him. But his snoring keeps you awake at night. What is going on with his snoring, and what can you both do about it?

 

Mechanics of snoring

You snore when the flow of air from your mouth or nose to your lungs makes the tissues of your throat vibrate when you sleep. This can make a loud, raspy noise. Loud snoring can make it hard for you and your partner to get a good night's sleep.

You may not know that you snore. Your partner may notice the snoring and that you sleep with your mouth open. If snoring keeps you or your partner from getting a good night's sleep, one or both of you may feel tired during the day. Here’s a fun fact: Snoring is more common in men than in women.

 

Indication of serious health issues

Snoring may point to other medical problems, such as obstructive sleep apnea. Sleep apnea can be a serious problem, because you stop breathing at times during sleep. So, if you snore often, talk to your doctor about it.

 

What causes snoring?

When you sleep, the muscles in the back of the roof of your mouth (soft palate), tongue and throat relax. If they relax too much, they narrow or block your airway. As you breathe, your soft palate and uvula vibrate and knock against the back of your throat. This causes the sounds you hear during snoring.

The tonsils and adenoids may also vibrate. The narrower the airway is, the more the tissue vibrates, and the louder the snoring is.

 

Making lifestyle changes can help

You may be able to treat snoring by making changes in your lifestyle and in the way you prepare for sleep. For example:

· Lose weight if you are overweight.

· Quit smoking.

· Sleep on your side and not your back.

· Limit your use of alcohol and medicines such as sedatives before you go to bed.

· If a stuffy nose makes your snoring worse, use decongestants or nasal corticosteroid sprays to help you breathe.

· Try using devices that you attach to the outside of your nose to help with breathing while you sleep. These include nasal strips and nasal disks.

· When you sleep, use a device in your mouth that helps you breathe easier. This device pushes your tongue and jaw forward to improve airflow.

 

If these treatments don't work, you may be able to use a machine that helps you breathe while you sleep. This treatment is called continuous positive airway pressure, or CPAP. In rare cases, your doctor may suggest surgery to open your airway.

 

If your partner snores on a regular basis, it’s a good idea to make sure he talks to his doctor about it. Snoring can be annoying, but you want to be sure it’s not a sign of a serious health issue like sleep apnea.

 

Source: Healthwise

 

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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How a Couch Potato Can Have a Healthy Heart

Submitted by aduranplazola on

Do you hate exercising? Don’t be embarrassed. There are a lot of us that feel that way. Exercising is hard work, takes time, makes you sweaty and can cause soreness when you start.

However, the facts are clear. Exercising is crucial to staying healthy and living a long life. So, think of it this way, a little exercise each week can give you several more years of lounging on the couch.

Solutions, not excuses

Let me guess, you are too busy to exercise? Most studies recommend 2 hours and 30 minutes of moderate-intensity exercise per week. That is only 2 ½ hours out of a 168-hour week. If a few hours a week can add years to your life, surely you can find the time.

Maybe you would rather read or watch TV? Try listening to audiobooks or watching TV while exercising on a treadmill. Just be sure to pay attention to your surroundings. The last thing you want is to get hurt or do something embarrassing that somebody might capture on video and post online.

Perhaps you don’t like going to the gym and don’t want to buy expensive equipment? The good news is you don’t have to. You can achieve moderate-intensity exercise without working out your credit card. A brisk walk, swimming and push mowing grass are examples of moderate-intensity exercise. You can also mix in strength training by doing pushups, pullups and lunges. As you progress, you can purchase inexpensive resistance bands that are small enough to store in a drawer.

Bottom line

Exercising is great for your health. You will feel better and have more energy to stay up and finish binging season seven of your favorite show.

Remember, any exercise is better than none. Mahmoud Farhoud, M.D. who specializes in invasive cardiology at Genesis HealthCare System says, “Start slow and gradually increase. Exercising in small increments throughout the day and week. You should also always consult your doctor before starting an exercise program.”

 

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 Nose Knows - Aroma Therapy Defined

Submitted by aduranplazola on

While fragrance has been used for healing purposes for centuries, it was dubbed aromatherapy in the late 30s, thanks to a French chemist. Aromatherapy uses a plant’s aroma-producing oils (essential oils) to treat disease. Oil taken from a plant’s flowers, leaves, stalks, bark, rind or roots is mixed with another substance, like alcohol, oil or lotion, then sprayed in the air, inhaled or applied to skin. Depending on the type of oil, the result on the body may be calming or stimulating. Specialists of aromatherapy use it to help treat a wide range of physical and mental conditions including burns, infections, depression, sleeplessness and high blood pressure.

Sensory Cells Connect to Brain

The ability to smell comes from sensory cells in a small patch of tissue high inside the nose. These cells connect directly to the part of the brain that plays a major role in controlling our memories, behaviors and emotions therefore, how we interpret and respond to smells.

Aromatherapy Defined

Our nose helps us enjoy the aromas of favorite foods or flowers. Aroma, as defined by Merriam-Webster, is a distinctive and usually pleasant or mouthwatering smell. Therapeutic is relating to the treatment of disease or disorders by methods to provide or assist in a cure. If it passes your sniff test and you’re considering using aromatherapy, tell your doctor.

Source: HealthWise and 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.

Aroma Therapy
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Posers Welcome – Yoga for Your Health

Submitted by aduranplazola on

Asana, vinyasa, chaturanga … say what? If you don’t know anything about yoga, learning the terminology alone can be a workout for your mind. Actually, one of the great things about yoga is it exercises your mind and body.

With yoga, you train by stretching and sometimes contorting your body. Remember playing Twister as a kid? This is the grown-up version, only everybody wins. While practicing odd poses with weirder names, you focus on your thoughts and feelings as they happen—a technique sometimes referred to as mindfulness. It teaches you to evaluate and control your emotions, which can decrease stress, anxiety and depression.

You may have been interested in yoga for the increased range of motion, flexibility or the calm it can bring to your mind. However, you may not know that yoga can also relieve back pain and be good for your heart through stress relief.

If you are worried about stretching yourself too thin by starting a new workout, consider several professional athletes from all major sports have adopted yoga into their cross-training routines. The athletes say yoga helps them improve flexibility and focus on their goals. There are even specific yoga poses for runners, golfers, tennis players, basketball players and baseball players.

So, are you ready to get your “om” on? If so, before you start, talk to your doctor about your fitness level and determine where to start. There are multiple levels of yoga to accommodate everyone from a couch potato to a professional athlete.

In case you are still wondering, in yoga, asana means the poses and postures used during yoga. Vinyasa is a type of yoga where you do a series of poses in a row. Chaturanga refers to a specific kind of pose. Sort of like learning a new language, huh?

 

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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Little Changes Can Have Big Impact on Your Health

Submitted by aduranplazola on

As we age, our bodies need more attention to stay fit. Most of us get busy, and our health becomes a casualty of a long “To Do” list and limited time. It happens. You can’t miss your work event, your child’s project has to be done, your family wants dinner and the laundry doesn’t wash itself. So, what do you do? You skip a workout, opt for a quick unhealthy meal. Before you know it, these exceptions become the routine.

You know the choices you make today impact your long-term health, so you decide to get healthy. You jump into an exercise program and declare you are only going to eat healthy. Then a few days in, your body is so sore you can’t get out of bed, and you really want a pizza instead of cooking a fresh, healthy dinner, and you slip back into your old habits.

How can you break this cycle? “Start small. It is much easier to incorporate little changes one at a time as you work towards healthy habits,” said Avheet Hira, M.D., board-certified psychiatrist for Genesis Behavioral Health.

Tips for making healthy changes

1. Set short- and long-term goals. According to a study from researchers at Chicago Booth, immediate rewards for short-term goals are key motivators for staying on course to achieve long-term goals.

2. Start easy and increase exercise over time. We are not quoting studies on this one, just experience. If you jump right into a hard workout and cannot finish it, you can deflate your motivation. More importantly, you can easily hurt yourself. Take your time and increase workouts as your body grows stronger. Plus, running longer or lifting more as your workout builds will boost your confidence and motivation.

3. Replace one unhealthy item in your diet at a time. This could be drinking water instead of a soda. Having an apple instead of a candy bar. Or replacing takeout with a healthy home-cooked meal. Wonder how much of a difference it can make? Replacing one can of Coke a day with water will save you over 50,000 calories in one year.

4. Celebrate milestones. Staying fit takes work and deserves occasional rewards. If ice cream is your go-to snack, and you give it up for a month, treat yourself to a movie or something else you enjoy.

When you are ready to get healthy, talk to your doctor before starting your exercise routine to make sure it is safe.

 

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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5 Healthy Snacks Guaranteed to Satisfy

Submitted by aduranplazola on

A little bit of sugar or salt here, an unhealthy bite of fat there. It’s so easy to nibble on tasty snacks throughout the day that are unhealthy, contribute to weight gain and affect the way you feel. Instead of continuing to feed that bad habit, the next time you’re about to reach for a high-calorie or high-fat snack, try one of these satisfying, healthy alternatives instead.

1. Spread cheer – and hummus

If the phrase, “Eat your vegetables” still echoes in your mind from childhood, someone was giving you good advice. Fresh vegetables and fruit have so many beneficial vitamins, minerals and fiber – and they fill you up. Raw veggies not exciting enough? Instead of turning to a high-fat veggie dip, try them with hummus. “Trying a healthy new snack can help you savor every bite instead of mindlessly munching on unhealthy foods,” said Sarah Brauning, MS, RD, LD, CDCES, Genesis Diabetes & Nutrition Education.

2. Why rice is nice

Next time you’re craving the satisfying crunch of nachos, swap the chips for rice crackers and the cheese for a fresh veggie salsa. You’ll find many recipes online for fresh salsas that are low in sugars and salt and are super easy to make at home.

3. If you like being corny

Popcorn can be a great way to satisfy your inner snacker without significantly adding to your daily caloric intake – that is if you don’t drown your serving in oil and butter. Instead of loading on the fat, experiment with herb blends, lemon zest or other toppings like cocoa, chili powder, nutritional yeast or cinnamon.

4. Aw, nuts!

A handful of your favorite nuts – especially those that are raw or dry roasted – are a great snack that also help you fight the urge to eat too much between meals. Additionally, they’re rich in heart-healthy fats, high in fiber and contain other amazing stuff like magnesium, potassium and vitamin E.

5. Something brew-tea full

Sometimes you think you’re hungry, but if you pause for just a moment, you’ll realize it’s just thirst. Instead of popping the top of your favorite soft drink the next time your thirst needs quenching, try a low sugar alternative like coffee, tea, low-fat milk or fruit-infused water. If you’re craving carbonated sparkle, try seltzer or sparkling mineral water with a splash of fruit juice.

Sources:

https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking

https://www.choosemyplate.gov/

 

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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Mole mystery: Is it skin cancer?

Submitted by aduranplazola on

Are you seeing spots? The average person has between 10 and 40 moles, though the number varies drastically. The number of moles that you have can change throughout your life, as new moles can develop, and some may disappear as you age. You can develop moles almost anywhere on your body, including your scalp and underneath your fingernails. But what exactly are they, and where do they come from?

Moles are small, colored spots made of melanocytes, which are cells that make the pigment of your skin. Usually these cells are evenly distributed across your skin, but moles appear when these cells occur in clusters, causing small areas of your skin to darken.

Though most moles are harmless, it is important to keep an eye on them in case they develop into abnormal moles, called dysplastic nevi, that have the possibility of becoming cancerous. It isn’t as hard as you might think to sharpen your skin detective skills and solve your own mole mystery.

You should visit a dermatologist yearly for a routine full-body skin examination. Your dermatologist will closely examine any moles on your skin and will likely biopsy any suspicious-looking growths. In between your annual examinations, you should also complete self-examinations, to watch for any changes to your skin and to assist in early detection of skin cancer, so that you can alert your doctor if there are any changes.

 

Use the ABCDE method to remember what to check for:

A – Asymmetry

B – Border Irregularity

C – Color Change

D – Diameter

E – Evolving

 

Though most are harmless, some moles can develop into melanoma, which is skin cancer. Melanomas often appear suddenly and are dark and fast-growing. You should also let your doctor know if you have a mole that is painful, itching, burning, inflamed, oozing or bleeding, as these symptoms can also be a sign of melanoma. When you do your self-examination, make sure you check your entire body, as moles can appear anywhere. Don’t forget to check around your ears, scalp, and underarms; underneath breasts, buttocks and genitals; bottoms of your feet, between toes; and under your nails. Don’t forget to remove any polish before doing a self-exam or visiting your dermatologist.

 

To protect your skin and avoid skin cancer, particularly if you have several moles, it is crucial to be extra careful in the sun. Avoiding overexposure to UV light can reduce your chances of developing melanoma. Here are some tips:

· Stay in the shade between 10 a.m. and 4 p.m., when UV rays are strongest.

· Wear a hat and UV-blocking sunglasses to protect your face.

· Wear SPF 15 or higher sunscreen and reapply every few hours and after swimming.

· Avoid tanning beds.

 

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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Healthy Distraction

Submitted by aduranplazola on

Here’s how you can put distraction activities into practice. If your mind continues to spiral with unhelpful thoughts, use distraction as an effective tool to knock out negativity. It’s important to note that a distraction activity must command your full attention to effectively reduce anxiety.

Reducing anxiety through activities

Remember when you were a kid and you threw a fit because you wanted the newest toy, and your parents distracted you by involving you in a new activity?

Well, good news. The same idea works for adults, too. It’s easy to do and doesn’t cost as much as a new gaming system for your child, either.

Here’s how you can put distraction activities into practice. If your mind continues to spiral with unhelpful thoughts, use distraction as an effective tool to knock out negativity. It’s important to note that a distraction activity must command your full attention to effectively reduce anxiety.

Give it a try. When an activity isn’t working well, reflect on why and how you could make it more attention grabbing in the future. Distraction activities can also help you feel happier, motivated, energized and combat boredom.

Here’s a checklist for healthy distraction activities. Check the ones you like along with adding your own ideas:

1. Browse mindfulness and meditation resources to try

2. Work on personal development through journaling

3. Search for healthy recipes

4. Plan your meals

6. Watch documentaries or comedy

7. Play on a trivia or games app

8. Learn basic yoga poses

9. Learn to play a musical instrument

10. Read a biography about someone who inspires you

11. Rediscover old music you liked as a teenager

12. Take free online nutrition course

13. Do a jigsaw puzzle

14. Make a list of goals for the year

15. Find a new podcast to listen to

16. Make a list of books you want to read this year

17. Take a free online drawing class

18. Search Facebook for local groups with volunteering opportunities

19. Do a workout video

20. Add your own distractions

Healthy Distractions, Reducing Anxiety through Activities
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Whipped cottage cheese breakfast bowl

Submitted by aduranplazola on

Cottage cheese is an excellent source of protein, low in fat, and high in calcium.

Whipping the cottage cheese takes it to a whole new level, so creamy and smooth and the perfect texture.  It makes this breakfast bowl feel like an indulgent treat this is healthy too.

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Whipped Cottage Cheese Breakfast Bowl

Makes 1 servings
Ingredients 
½ cup low fat or fat-free cottage cheese
¼ pomegranate
¼ cup blackberries
½ ounce unsweetened coconut flakes
1 ounce hazelnuts
*Have fun and experiment by adding your favorite fresh fruits and nuts.
Directions
In a small food processor or personal blender, pulse the cottage cheese until it is smooth and creamy, for about 2-3 minutes. 

Remove the seeds from the pomegranate and prepare the other toppings. Optional: toast coconut flakes and hazelnuts in a skillet over medium-high heat for 2-3 minutes, stirring frequently.

Serve right away or keep in the fridge for up to 24 hours.

Leftovers can be stored in an airtight container in the refrigerator for about 24 hours. Whipped cottage cheese doesn't keep as long as un-whipped, so only whip what you plan to eat in the next 1-2 days.


Nutritional information (per serving) 
Serves 1

Calories 266
Fat 14.5g 
Saturated Fat 6g
Trans Fat 0g
Polyunsaturated Fat 1.1g
Monounsaturated Fat 6g
Cholesterol 5mg
Sodium 387mg
Potassium 153.5mg
Carbohydrates 18.8g
Fiber 5.6g
Sugar 11.6g
Protein 17.8g
 

Download the recipe

Love the recipe? Download the Whipped Cottage Cheese Breakfast Bowl (PDF)

 

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.

Whipped Cottage Cheese Breakfast Bowl

Cottage cheese is an excellent source of protein, low in fat, and high in calcium.

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