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The most important thing you can do for heart health

emily.griffin
Submitted by emily.griffin on

Did you know the heart is considered an organ and a muscle?  
 

And you know what they say about muscles … use it or lose it. 

 

It’s never too early to start thinking about taking care of your heart, but lots of people wonder: Where do I begin? The list of bad habits and activities that increase the risk of heart disease runs vast and deep — unhealthy eating, inactivity, smoking, stress and sleep issues, according to the Mayo Clinic. Attempting to make changes in all these categories at once can feel overwhelming, and that can lead a person back to their couch, ignoring their doctor’s advice.  

 

So, what’s the No. 1 thing you can start doing tomorrow for the future of your heart’s health? Start moving (after you finish this article, of course). 

 

Sounds simple, right? And it is. Heart conscious individuals don’t need to start pumping iron at the gym all day, every day. Research on the Heart Foundation website suggests a daily exercise routine with at least 30 minutes of moderate physical activity will help prevent heart disease. Living a sedentary lifestyle proves to be one of the top five major risk factors for cardiovascular disease, according to the American Heart Association. Staying active can reduce many risk factors, including high blood pressure, high cholesterol, stress and being overweight.  

 

Ready to bring some recreational activity into your days? Try one of these fun five ideas: 

  • Pickleball 

  • Hiking 

  • Swimming 

  • Cycling 

  • Yoga classes 

 

When initiating a heart-healthy change, choose enjoyable activities that can be shared with friends. Together, friends can stay accountable and motivated. 

 

Feel too busy to add in a 30+ minute exercise routine? Don’t worry. It doesn’t need to be 30 consecutive minutes. Incorporating shorter periods of activity into the day can also boost heart health.  

 

To integrate more movement into an established schedule, try boosting movement by: 

  1. Taking the stairs instead of the elevator. 

  2. Increasing the length and pace of your dog walk. 

  3. Push mowing the lawn and performing yard work.  

  4. Using dumbbells while watching TV. 

  5. Riding a bike or walking to a nearby errand instead of driving.  

 

As the adage says, “A journey of a thousand miles begins with a single step.” So, pick one small, realistic step to add more movement into the day, and you’re on your way to a healthier heart.   

 

Before starting any new exercise routine, always talk to your doctor.  

 

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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.

The most important thing you can do for heart health

Did you know the heart is considered an organ and a muscle? And you know what they say about muscles … use it or lose it.

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Here is the bottom line for tips on preventing colon cancer

emily.griffin
Submitted by emily.griffin on

Colon cancer is the third most frequent form of cancer in men and women. So many younger adults are getting it that the American Cancer Society reduced the recommended screening age to 45 a few years ago.  

 

What if you are not 45? Are you doing all you can to lower your risk factors? Take our quiz to find out. It could save you from an embarrassing conversation, and more importantly, it could save your life.  

 

 

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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.

preventing colon cancer

Are you doing all you can to lower your risk factors for colon cancer? Take our quiz to find out. 

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Missing the confidence gene?

emily.griffin
Submitted by emily.griffin on

Picture an individual radiating with confidence. Their poise and assurance oozes from them, guiding their path and captivating everyone. Incredible, right? Ever feel like the confidence gene skipped you? Well, guess what? Confidence is not something people are born with or born without. Like most things in life, confidence comes from intentional growth.  
 

Develop a growth mindset to grow confidence 

Dr. Carol Dweck’s research, on the MDPI website says a growth mindset means believing in one’s ability to learn, improve and grow new skills. Taking a growth mindset can help build confidence in certain skill sets and develop confidence in one’s ability to develop confidence. 

 

Confidence genes don’t exist. Instead, confidence stems from our thoughts and how those thoughts influence our actions. Research into neural plasticity shows that our brains can be rewired to think new thoughts and act in new ways, including with confidence. In other words, it turns out old dogs can learn new tricks.  

  

To develop a growth mindset: 

  • Edit self-talk. As we listen closely to the thoughts we entertain, we can edit the words to build confidence. For example, we can revise “I can’t” to “I’m still learning,” thus encouraging our progress.  
      

  • Try hard things. To cultivate an environment for confidence growth, choose to take on new challenges. Start with something low stakes and notice how what once was hard slowly becomes easier. Talk about a confidence boost. 

 

Courage and confidence go hand-in-hand 

Courage means being willing to risk vulnerability and failure. So, when low confidence plays with our minds, let’s build up the courage to act anyway. The more we take courageous action with a growth mindset, whether it is trying a new skill at work or making that phone call to a new friend, the more our confidence grows.  

To cultivate courage, try this:  

  • Label fear. When fearful thoughts pop into the mind, label what kind of fear it is. Is this fear irrational, over-reactive fear? Is this excited fear that comes with doing something new? Logically identifying the fear can shoo irrational fears away. This tip is provided by Amy Kosterlitz and published by the American Bar Association.  
     

  • Picture it before doing it. Simply visualizing oneself, acting, and speaking with confidence can increase success. Neuroscience teaches that our brains don’t know the difference between visualizations and reality. Let’s take advantage of that fact.  

 

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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.

Missing the confidence gene?

Confidence is not something people are born with or born without. Like most things in life, confidence comes from intentional growth.

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Pickleball’s health benefits for the young and old

Kyle.Norton
Submitted by Kyle.Norton on

Raise your hand if sticking to an exercise routine is a challenge.  

Look around. If there are two-to-four people with their hands raised, you’ve got a pickleball team. If you’ve got a pickleball team, sticking to an exercise routine just became a lot easier.   

Pickleball is one of the fastest-growing sports in the United States. In early 2023, the USA Pickleball Association reported there were more than 8.9 million players nationwide. 

It’s a great workout for people of all ages, it’s easy to learn and the rules are simple. You can play at a slower pace or go for the gold with a team of fierce competitors. (Going for the gold is just a saying. It’s not an Olympic sport. Yet.)  

 

What is pickleball? 

Pickleball is often described as a cross between tennis, badminton and table tennis. It can be played as singles or doubles, and all you need to bring to the court is a ball, a paddle and a pair of sneakers.  

It was invented in the summer of 1965 by a group of fathers in response to their children claiming they had nothing to do, and it took off from there.  

It has a reputation as a sport for older adults, but that’s changing. Here are some of the benefits of this rapidly growing sport. 

 

Improved heart health 

Because pickleball is such an intense cardio workout, it’s great for heart health. In fact, one study showed that playing pickleball may lower the risk of heart disease by reducing common risk factors like high cholesterol or high blood pressure.  

Pickleball also helps improve lung function and control blood sugar levels. 

 

Exercise for the brain 

Pickleball is a fast-paced game that requires split-second decisions. Research has shown that playing pickleball can help improve cognitive function and memory recall. Another bonus is an improvement in hand-eye coordination over time.

 

Easy on the joints 

Pickleball is a low-impact sport. Unlike tennis or running, pickleball doesn’t put a lot of stress on joints and muscles. The Parkinson’s Foundation lists pickleball as an ideal sport for Parkinson’s patients who need exercise and movement to help slow the progression of the disease.

 

Stress relief 

Aerobic activities like pickleball release endorphins, the feel-good neurotransmitters that help relieve stress and anxiety. Players report that focusing on the rules and guidelines is a positive and enjoyable replacement for worries.

 

Best of all, it’s social  

Pickleball is a social sport. It’s a great way to meet people and make new friends, especially for those who join a club or league. Studies have shown that the social components of pickleball protect players, especially older players, from loneliness, depression and the physical illnesses that can be caused by or made worse by depression. 

Finally, it’s fun, which is probably the strongest selling point.  

 

 

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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.

Pickleball

Pickleball is one of the fastest-growing sports in the United States. In early 2023, the USA Pickleball Association reported there were more than 8.9 million players nationwide. 

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The staying power of playing

Kyle.Norton
Submitted by Kyle.Norton on

In 2017, a group of researchers released the findings of one of the first studies on the benefits of adult play, especially with younger generations. 

 

If you are waiting (patiently, we know) for grandchildren, let your kids know that playing with your grandchildren will help keep you young. Maybe that’ll spur them on.  

 

According to research from the National Institute for Play, “Making play a regular part of your life is incredibly powerful. Play supports our mental health, improves our ability to relate to others and increases our drive and hope for the future.”  

 

Here are some ways that playing with your “grands,” as some people call them, improves your life. 

 

Physical play 

Playing with grandkids often involves physical activities like running around, playing sports or going for walks. Staying active can help maintain your physical health and mobility, which can contribute to a more youthful feeling. 

 

Brain play 

Engaging with young children provides mental stimulation as you interact with them, answer their questions and participate in their games and activities. This helps keep your mind active and may contribute to cognitive health and acuity. 

 

Emotional bonding 

Spending time with grandchildren can bring joy, laughter and a sense of purpose. Building strong emotional bonds with family members can contribute to overall happiness and a positive outlook on life. 

 

Keeping your cool 

Interacting with younger generations can help you stay connected to current trends, technologies and cultural shifts, which can contribute to a sense of relevance and engagement with the world around you. 

 

Relaxing 

Playing with grandchildren can provide a break from the stresses of adulthood, allowing you to enjoy playful, carefree moments and focus on the simple pleasures of life. 

 

Overall, the combination of physical activity, mental engagement, emotional fulfillment, social connection and reduced stress that comes from playing with grandkids can contribute to a sense of youthfulness and vitality. As we all know, you are as young as you feel. 

 

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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.

The staying power of playing

Here are some ways that playing with your “grands,” as some people call them, improves your life. 

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Shut it: Here’s the No. 1 tip for a germ-free bathroom

emily.griffin
Submitted by emily.griffin on

It’s simple: don’t just teach boys to put the seat down, teach everyone to put the whole lid down. 

That’s right, the toilet is the main culprit in a germy bathroom. Studies have shown that between 40 and 60% of particles from the toilet bowl spray up to 3.5 feet into the air per flush. Better known as the “toilet plume,” these aerosol droplets can carry a multitude of bacteria and viruses that spread onto every surface in your bathroom, according to a study on the AIP Publishing website.  

 

This is a good time to pause and consider what’s typically left exposed in the bathroom … A toothbrush? Cell phone? Glasses? Towels? 

 

Don’t worry, we’re not doomed to be infected by the toilet plume. The No. 1 way to reduce germs in the bathroom is pretty simple: Put down the lid before flushing. 

 

With that resolved, let’s talk about where else germs love to live in the bathroom and how to best keep the bathroom germ-free. According to a recent review article, out of the top 10 spots for bacteria in a home, six of them lurk in the bathroom: 

 

  • Toilet bowl 

  • Sponge or counter-wiping cloth 

  • Bathtub, near drain 

  • Bathroom faucet handle 

  • Bathroom sink, near drain 

  • Floor in front of the toilet 

 

Now, it is clear where to focus cleaning efforts, but what’s the best way to clean? 

 

According to the CDC, cleaning weekly by scrubbing with soap and water effectively removes germs, viruses and bacteria found on surfaces (remember the toilet plume?).  

 

Disinfecting is only necessary when someone at home is sick. The difference between cleaning and disinfecting is in the product: Disinfecting products, such as household bleach, contain chemicals that kill any germs still hanging on for dear life.  

 

To prevent germs from spreading by giving them a home on other common countertop items, consider storing things like toothbrushes far, far away from the toilet. 

 

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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.

Shut it: Here’s the No. 1 tip for a germ-free bathroom

The No. 1 way to reduce germs in the bathroom is pretty simple: Put down the lid before flushing. 

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Early to bed, early to rise

emily.griffin
Submitted by emily.griffin on

Research says add exercise 

Most people know the next two lines in American statesman Benjamin Franklin’s famous quote, “Makes a man healthy, wealthy and wise.” In Colonial times, surviving required hard physical labor. Rising early to exercise was not even considered.  

 

Fast forward several centuries, however, and steady gains in health and life expectancy have slowed. Despite marvels in medicine and science Benjamin Franklin could not have envisioned, life expectancy in the colonies is slipping backwards. 

Houston, we have a problem. And that problem is obesity.  

 

Staying true to the American belief that we can overcome anything with hard work, many people turn to diet and exercise. Finding the right combination of the two is a nonstop conversation on all the media outlets and especially, amongst ourselves.  

 

Research to the rescue  

A recent research study outlined in the journal Obesity reported that people who exercised in the morning, specifically from 7 a.m. to 9 a.m., had lower body mass index (BMI) and smaller waist sizes than people who exercised at other times. The researchers, from Hong Kong Polytechnic University and Franklin Pierce University in New Hampshire, placed 5,285 individuals in three workout groups – morning, afternoon and evening.  

As mentioned above, the individuals who worked out in the morning had a lower average BMI (27.4) compared to those who worked out in the afternoon (28.4) and evening (28.2). Waist circumference showed a similar association; the morning exercise group’s average waist was 37.7 inches, compared to 38.5 inches for the afternoon group and 38.3 inches for the evening group. 

 

Morning movement, circadian rhythms and weight loss 

Researchers don’t fully understand why exercising in the morning appears to be more effective for battling obesity. The key to that question is likely circadian rhythms, the body’s natural sleep-wake cycle.  

Hormones linked with weight loss and obesity, such as insulin and cortisol, are closely tied to circadian rhythms, which can affect things like sleepiness, hunger, fat burning (lipolysis) and fat storage (lipogenesis). Therefore, just like how the timing of when you eat can affect weight gain, so too can the timing of your exercise appear to affect weight loss. 

“Additionally, working out in the morning helps to improve cognitive function by stimulating brain activity. It enhances alertness and concentration, increasing productivity throughout your day. Morning exercise, especially outdoors, also gives us morning light, which is critical to regulating our circadian rhythms. 

 

Fun fact

Here’s a little more motivation to get up and go. The morning workout group exercised less and engaged in more sedentary time than the other groups but maintained healthier BMI and waist size. 

 

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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.

Early to bed, early to rise

Staying true to the American belief that we can overcome anything with hard work, many people turn to diet and exercise. 

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Top 10 tips to prevent indoor pets from spreading germs

emily.griffin
Submitted by emily.griffin on

Gross: Our animals bring bacteria inside  

Nearly 70% of US households have a pet, ranging from dogs to reptiles. While pet choice varies, all indoor pets have the potential to spread germs. Let’s face it, our pets eat random things off the ground, roll in questionable substances, use the restroom wherever they feel like it and can host fleas, parasites, ticks, infections and diseases. From their feet to their respiratory fluids, furry, feathered or scaled pets can bring a variety of viruses and bacteria into the home. 

 

To keep spreading the love between species but ditch spreading the infections, follow these top 10 tips: 

  1. Regular vet visits: Keep pets current on vaccines, deworming and monitoring their overall health to lower the chance they’ll bring germs into the home. 

  2. Handwashing: Whether playing with a dog, feeding a reptile or cleaning a bird’s cage, building the habit of hand washing after interacting with a pet and their care is key to staying healthy, according to the KidsHealth website. 

  3. Avoid kisses: Although puppy kisses may be tempting, it is best to avoid kissing or touching a pet’s mouth as their saliva hosts a variety of germs.  

  4. Wear masks: Specific to bird care, wearing a mask when cleaning the cage can help prevent the spread of respiratory diseases unique to birds. 

  5. Pick up waste frequently: Whether the pet does their business inside or out, keeping their waste picked up and their living area clean will help prevent the spread of disease. 

  6. Clean their feet: After going for a walk, use soapy water or animal wipes to clean off all the potential bacteria and fungus they picked up along the way.  

  7. Wash pet bowls daily: A good sanitizing run through the dishwasher or hot, soapy water will help kill the germs breeding in a pet’s food and water bowls. 

  8. Clean toys weekly: From rubber chew toys to a hamster’s wheel, weekly washing will help keep pets and humans alike healthy.  

  9. Vacuum up dander: Hair, fur and dander can get caught in furniture, rugs, curtains … basically all fabrics. A regular vacuum or run through the laundry machine will help prevent the spread of airborne germs.  

  10. Use tick preventatives: Veterinarian-approved tick prevention will help stop pets from bringing the little buggers inside, where they could jump onto a human and increase the risk of Lyme disease, according to the NSF website.  

 

While pets and people make excellent pairs, practicing pet hygiene measures and common sense is important in keeping those relationships healthy and happy. 

 

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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.

Top 10 tips to prevent indoor pets from spreading germs

To keep spreading the love between species but ditch spreading the infections, follow these top 10 tips.

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Listen to your gut, prevent colorectal cancer

emily.griffin
Submitted by emily.griffin on

When it comes to colorectal cancer, listening to your gut proves critical. Colorectal cancer begins in the colon or rectum (a.k.a the digestive system, a.k.a. the gut). Although colorectal cancer is a common cancer, the good news is that colorectal cancer is known as one of the most preventable cancers, according to the Colorectal Cancer Alliance.  

 

Want to do everything possible to prevent colorectal cancer? There’s no guaranteed way to sidestep colon cancer, but researchers have found these seven health and lifestyle choices make a difference: 

 

1. Get screened. 

The number one way to prevent colorectal cancer is to participate in regular screenings beginning at 45 years old. Here’s why: It usually takes 10 to 15 years for abnormal cells to grow into the polyps that develop into colorectal cancer. Thanks to screenings, physicians can identify and remove most polyps before they morph into cancer. Plus, when detected early, colorectal cancer has a 90% survival rate. 

 

2. Know your family and personal history. 

Talk with a doctor about your family and personal history to decide if early screening is necessary. A history of cancer, genetic conditions and diagnoses such as Chron’s disease may warrant an early screening. 

 

3. Look for red-flag symptoms. 

Talk to a doctor if any of the following show up: 

  • Bowel habits change  

  • Persistent abdominal discomfort  

  • Rectal bleeding 

  • Unexplained weakness or fatigue 

 

4. Live an active life. 

Studies on the MDPI scientific journal publishing website have shown that physically active people have a 25% lower risk of developing colorectal cancer. Exercise supports blood flow, metabolism and - you guessed it - the gut.  

 

5. Stop smoking. 

While known as the main preventable cause of death due to any cancer, heavy smoking specifically increases the risk of colon cancer by 40%. Plus, those with colorectal cancer who smoke double their risk of not surviving compared with people who do not smoke. 

 

6. Reduce or eliminate alcohol consumption. 

Moderate to heavy social drinkers have a 20 to 40% increased risk for colorectal cancer, depending on consumption frequency. Grab a water instead. 

 

7.Replace some red meat with poultry, fish, dairy and whole grains. 

A high intake of red and processed meat means a 20 to 30% increase in the likelihood of colorectal cancer malignancies. On the flip side, eating whole grains and dairy products can help reduce the risk of colon cancer. 

 

While it may feel tempting to pick one of the above seven tactics to focus on, a recent trial on the American Association for Cancer Research website found that addressing a combination of risk factors maximizes success in preventing colorectal cancer. So, look at the list, and then make as many healthy choices and improvements as possible to prevent colon cancer.  

 

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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.

Listen to your gut, prevent colorectal cancer

Researchers have found these seven health and lifestyle choices make a difference in preventing colorectal cancer.

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Don’t look into the blue light

emily.griffin
Submitted by emily.griffin on

We are all guilty of using our phones right before bed. Throughout the day, we might not have enough time to look at our phones due to work, our kids or any other responsibilities. It is not healthy for us to start this habit. We want to go to sleep and wake up on time. Staying up late looking at that last social media post is not going to help.  

 

What is blue light?  

Blue light is part of the visible light spectrum. About one-third of visible light is considered blue light. The sun produces blue light, but the more common and artificial source is from fluorescent lights such as smartphones, LED TVs, computer monitors, and tablet screens.   

 

How harmful blue light can be 

The amount of harmful exposure to blue light from your screen compared to the sun is small. A lot of people think our smartphones, TV screens or our computers are going to strain our eyes and give us permanent eye damage. While there might not be severe permanent damage, there is a possibility of blurred vision, burning, stinging or tearing of the eyes with too much use of digital devices. The University of Alabama at Birmingham states these symptoms are common with digital eyestrain and can lead to dry eyes or straining muscles that help our eyes focus. Digital eyestrain is caused when we do not blink as much as usual when we look at screens that produce blue light.  

 

Special glasses can help 

There are blue light glasses that can help with digital eyestrain. The lenses in the glasses have an orange or amber tint to help filter more blue light. The glasses are becoming more and more common since most of us look at screens all day due to jobs or for personal use. 

 

20-20-20 rule 

The American Academy of Ophthalmology has come up with ways to help with digital eyestrain if you do not have blue light glasses. The 20-20-20 rule is when you take a break every twenty minutes to look at something, that is not a blue light screen, twenty feet away for twenty seconds. The rule causes you to blink more and helps battle digital eyestrain.  

We want you to take digital eyestrain and the effects of blue light into consideration for your everyday life. If you do not want the glasses but still want to take prevention, then we recommend giving the 20-20-20 rule a try. Sometimes, we just need to unplug from blue light screens and enjoy the nice weather outside.  

 

If you want to learn more about eye strain, check out our other blogs: 

3 Ways to Reduce Eye Strain | Genesis Healthcare System (genesishcs.org) 

The Eyes Have It! How to Maintain Good Eye Health | Genesis Healthcare System (genesishcs.org) 

 

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Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

 

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.

Don’t look into the blue light

Learn about blue light, how harmful it can be, and ways to reduce eye strain.

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