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(Quiz) Are Saunas Good for My Health?

Read more about (Quiz) Are Saunas Good for My Health?

When we think of saunas, we typically picture a group of older men socializing after a workout. Sitting in a hot room after a cardio or lifting session may be the last thing on your mind. If there were serious health benefits, would you change your mind? Take this quiz to find out if you might add the sauna to your routine.

Be sure to discuss sauna use with your primary health provider before adding it to your regimen. If your doctor gives you the go-ahead, start slow and build your way up to a full session.

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.

Lifestyle

Quiz

Thu, 08/24/2023 - 08:00

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Sing Yourself Happy and Fit

Read more about Sing Yourself Happy and Fit

In 2011, two musicians invited people who regularly came to see them perform on weekends at a small tavern to come the next Tuesday night for something different. That night, the musicians greeted people at the door with music and lyrics to popular songs, taught the different voices their part(s), like a choir teacher would, and ended the evening by leading them in a rousing performance. They recorded it and loaded it to social media.

Word spread. Posts spread. Soon they were meeting in warehouses and other large empty spaces. The “choirs,” mostly amateurs, grew in cities throughout North America. The creators started to receive invitations to perform all over the world.

Now thousands of everyday people show up, learn their parts and sing. That’s it, and they look like they are having the time of their lives.

According to studies on the benefits of singing, they are:

The physical benefits

Singing is a form of exercise that engages various muscles in your body, including your diaphragm, lungs and abdominal muscles. It can improve your respiratory system, increase lung capacity and promote better posture.

Mental and emotional benefits

Singing releases endorphins, which are natural mood-boosting hormones. It can help reduce stress, anxiety and depression. Singing also stimulates the release of oxytocin, which promotes feelings of bonding and connection.

Cognitive benefits

Singing requires mental focus, memory and coordination. Regular singing improves these and other cognitive functions, the most important and impressive abilities the brain is capable of.

Social benefits

Singing in a group or choir can enhance social connections and a sense of belonging. It provides an opportunity to meet new people, build friendships and collaborate with others toward a common goal.

Respiratory benefits

Singing involves controlled breathing techniques, which can improve respiratory control and lung health. It can benefit people with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD)

The health benefits of singing are well-documented, and it’s free. If this sounds like something you’d like, find a choir at a church or civic group in your area.

Lifestyle

Tue, 08/29/2023 - 08:00

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A Hairy Situation: preventing hair loss

Read more about A Hairy Situation: preventing hair loss

We all have hair, and a lot of us spend time styling, combing or shaving it. However, nearly all of us want to keep the hair on our head for as long as possible. This article isn’t just for the genetically unfortunate. Everybody loses some hair eventually. It’s a natural part of the hair growth cycle.

The anagen phase is when hair grows, and it makes up roughly 85% to 90% of the hair on our head. The catagen phase is when hair follicles shrink before transitioning to the third and final phase. The telogen phase takes about two to four months, and is when hair falls out naturally and our head begins preparing for the next growth cycle.

Unnatural hair loss affects millions of men and women worldwide and can be caused by certain medications like chemotherapy. Irregular hair loss can occur during the telogen phase and is caused by major stress or sudden changes in hormone levels. Traumatic hair loss, or alopecia, can be caused by chemical bleaching or coloring and hairdressing techniques that pull hair tightly or expose the scalp to extreme heat or twisting. According to the American Hair Loss Association, about 85% of men and over 50% of women deal with genetic hair loss before the age of 50.

There are a multitude of hair loss prevention tips and solutions on the market that sometimes over-promise results. Shampoo is designed to eliminate dirt and excess oil, but many chemicals in shampoos are harsh and strip your hair of essential natural oil and fatty acids that keep your hair strong. Read the ingredients in your shampoo and find one that’s close to all-natural or has the least amount of ingredients. Shampoo with Biotin, which is involved in fatty acid synthesis, can help extend your hair’s life and promote a healthy scalp.

Soft brushes made from natural fibers promote healthy sebum oil levels in your hair. Lauric acid found in coconut oil helps bind protein in hair and can help protect from ultraviolet light (UV), so consider trying a coconut oil scalp massage. There are a host of other over-the-counter hair treatment medications to choose from, but not all are the same. Talk to your doctor for recommendations on what is safe and helpful.

Beauty

Tue, 09/05/2023 - 08:00

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Making Time for Yourself When You are Caring for a Loved One

Read more about Making Time for Yourself When You are Caring for a Loved One

Few things in life can be as emotionally and physically taxing as caring for a loved one, or caregiving. Caregiving is a broad term that includes a lot of different situations. It can be as simple as checking in on an older neighbor or as challenging as caring for a loved one after a sudden diagnosis, illness or medical condition.

Caregiving can also include people that are caring for aging parents and children at the same time. These individuals are a part of the sandwich generation.

Regardless of your experience, most caregivers struggle with making time for themselves. When your to do list is never ending, it can feel selfish to take a few minutes for yourself. However, making time for yourself is one of the most important things you can do as a caregiver.

According to the National Library of Medicine, caregivers who experienced high strain were at risk for significant health issues compared to caregivers with less strain.

If you feel burned out and struggle to find time for yourself, you’re not alone. Here are three ways to make time for yourself as a caregiver.

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Family Health

Thu, 09/07/2023 - 08:00

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Does having a purpose make you healthier?

Read more about Does having a purpose make you healthier?

As an adult, your life is likely overwhelming you with purpose. Raising children, showing your spouse you care, coming through at work, and so on, so on and so on.

Then suddenly, the day you have worked for all your life arrives, and you retire. Hello, freedom.

Time to golf, fish, read, watch TV, whatever you want to do and none of the other stuff.

Of course, there is a catch.

A growing collection of research shows that idling away your time is not good for your health. A 2019 JAMA Study associates having a purpose with living longer and less heart, circulatory and blood conditions.

To be clear, things typically defined as purpose include:

- Connection to family and friends - Volunteering - Continuing to learn new things

- Completing a life-long dream, i.e., biking across your state, writing a book

To go further, it is not so much the purpose that leads to better health but following through on it. The purpose can motivate you, but interacting with loved ones, learning new skills and participating in hobbies will force you to be active and engage. You know the saying, “If you don’t use it, you lose it.”

Want more encouragement? One study on the National Institutes of Health website shares having a purpose can decrease your chances of developing Alzheimer’s disease. If you do have Alzheimer’s disease, another study on the National Institutes of Health website reveals having a purpose can reduce the effects of the disease.

So, when you finally make it to retirement. Enjoy your time, do what you want and make sure you keep moving, learning and interacting.

Senior Living

Tue, 09/12/2023 - 08:00

Does having a purpose make you healthier?

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How to steer clear of aspartame and still enjoy your drinks

Read more about How to steer clear of aspartame and still enjoy your drinks

Aspartame, an artificial sweetener 200 times sweeter than sucrose, was accidentally discovered in 1965 by a chemist working on an anti-ulcer drug. It was approved for use in soft drinks in 1983, and by 1984 the Centers for Disease Control (CDC) was evaluating claims of adverse effects.

Still, aspartame’s popularity continued to grow. It’s estimated to be in use in more than 6,000 products.

Later studies reported cancer risks. Over time rumblings about dehydration, cravings for sweet foods and weight gain, metabolic disorders and even hormone changes grew louder. Now, the World Health Organization’s cancer research group says that aspartame is “possibly carcinogenic to humans.”

To be fair, WHO also said the new guidance for safe consumption is 40 milligrams of aspartame per kilogram of body weight, which means someone weighing 150 pounds could drink as many as a dozen cans a day.

However, if you are at all concerned about the risk, here are some aspartame-free alternatives to reach for instead:

Iced tea

Iced tea is easy to find in stores and easy to make at home. You can choose from a variety of flavors, make your own by adding fruits and mix and match caffeinated or caffeine-free. Be careful of southern-style sweet teas though, as they contain loads of sugar.

Kombucha

Kombucha is made from fermented black or green tea. It is lightly caffeinated, has a little bit of fizz and natural sweetness and is said to be great for gut health.

Sparkling water

Sparkling water fizzes when you open (and drink it) and comes in seemingly endless flavors.

Seltzer and bitters

A bar staple of non-drinkers, it’s zippy, sort of sophisticated and very satisfying.

Pomegranate juice and club soda

It’s so good. Tangy with a little bit of pink foam.

Shrubs

Shrubs are non-alcoholic home brews made from fruit-infused vinegar and bubbly water. They come in farm-to-table flavors like rhubarb-beet and turmeric-cucumber, so enjoy – or beware? The natives swear by them.

Do-it-yourself colas

Browse the popular social media channels for an abundance of homemade soda substitutions. The best thing about finding a recipe on the web is that there will be reviews to read before you start.

Sugared soft drinks

You can also avoid aspartame by drinking regular sodas again. However, remember why you switched to sugar free in the first place. Recite “13 teaspoons of sugar” per serving, give or take, when you feel tempted.

We take it for granted, but it’s sugarless, easy to find and free, unless you buy bottled water. Bottled water prices range from a couple of bucks to very expensive.

One warning: Don’t drink more than a quart or so of water per hour, particularly if you’re doing something strenuous. That can cause a dangerous electrolyte imbalance.

Nutrition

Thu, 09/14/2023 - 08:00

How to steer clear of aspartame and still enjoy your drinks

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Back to the basics of beauty

Read more about Back to the basics of beauty

Once upon a time, people used ingredients from plants, flowers, herbs, trees and even critters to make oils and lotions to help clean, soothe or enhance a part of their body.

According to Forbes, what started with hunter-gatherers 5,000 years ago is a worldwide business worth more than $532 billion annually.

There are rows and rows of beauty products in most stores. There are stores that sell only beauty products. Still, some people prefer to gather or plant or buy natural materials and mix them.

Who are these natural beauties?

Some simply refuse to shell out hard-earned dollars on costly beauty products
Some are opposed to animal testing, ingredients and manufacturing processes that may not be good for the environment
Some are concerned about the effect(s) of chemicals in beauty products on their bodies
Others simply like to mix and make things, for example, choosing their scent

DIY favorites

Here are some favorite ingredients:

Avocadoes

A mashed avocado mixed with a bit of water makes an excellent mask. Avocadoes contain antioxidants and are high in amino acids, which are great for reducing the signs of aging.

Organic yogurt and oatmeal

Organic yogurt contains lactic acid, which moisturizes and exfoliates the skin. Oatmeal is full of beta-glucans, which smooth and tighten the skin when applied as a facial mask. Mix and smooth them over the face, rinsing with warm water after 5 minutes. The skin beneath will be soft, refreshed and glowing.

Turmeric

Though mainly used in curry, this spice is great for killing bacteria that cause acne and reducing excess oils produced in the skin. A simple paste made of turmeric and water is an excellent spot treatment for blemishes.

Bananas

Bananas are natural moisturizers that can be mashed and used alone or mixed with sour cream and honey to make a soothing facial mask. Treat dry hair with a mix of banana and avocado. Apply it to damp hair and leave it on for 30 minutes.

Coconut milk and coconut oil

Coconut milk is very effective in hydrating dry, dull hair. Mix half a cup with one medium-sized crushed avocado and massage evenly through dry hair. Leave it in for 20-30 minutes before washing it out. Many people use coconut oil for dental hygiene.

For those looking for natural and healthy products to add to beauty treatments, your pantry may never look the same again.

Beauty

Tue, 09/19/2023 - 08:00

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If you think you have PTSD, you're not alone

Read more about If you think you have PTSD, you're not alone

Help and treatments are available

References to post-traumatic stress disorder appear in literature as far back as 50 B.C. For hundreds of years, doctors studied reports of illnesses called post-traumatic neurosis, disorder of will, shell shock, battle fatigue and more. In the late 1970s, interest and research into the problems Vietnam War veterans faced resulted in the recognition of the disorder by the American Psychiatric Association in 1980.

The disorder

Now widely known as PTSD, post-traumatic stress disorder is a trauma/stressor-related disorder that people develop after seeing or living through an event that caused or threatened serious harm or death. Combat, natural disasters, serious accidents, terrorism and physical, sexual and emotional acts of violence are considered causes.

The symptoms

Flashbacks and triggers – people who have PTSD report having flashbacks or feeling as if the trauma is happening again. They may have nightmares or be reminded of the event by a sound, smell or something they see.
Avoidance – avoiding things that can trigger memories, like crowds or fireworks displays, are common behaviors. Accident victims may resist or refuse to drive or fly.
Negative feelings – guilt, shame, anger and depression are common.
Disturbances – many sufferers have trouble sleeping, find it hard to concentrate and are easily startled by loud noises or surprises.

Destruction – alcohol and drug misuse, driving aggressively and increased instances of self-harm are common reactions to trauma.

Is PTSD common?

Almost half of Americans report that they've experienced trauma. Within that group, about 1 in 10 men and 2 in 10 women develop PTSD.

When to seek help

Experts say that if the symptoms last longer than four weeks, cause significant distress or interfere with work or home life, it might be PTSD.

Treatments work

Studies report that trauma-focused or talk therapies, like Cognitive Processing Therapy (CPT), are common and successful treatments for PTSD. CPT teaches patients how to change the upsetting thoughts and feelings associated with the event. Exposure therapies help patients gradually approach memories and emotions they avoid. Medication or a combination of therapy and medication work for many people.

There are also new and emerging treatments under review. Talk to your family physician or a mental health provider if you think you could have PTSD. They will direct you to additional resources for diagnosis, treatment and support.

Behavioral Health

Thu, 09/21/2023 - 08:00

If you think you have PTSD, you're not alone

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Some egg-citing debates about eggs 

Read more about Some egg-citing debates about eggs

To chill or not to chill?  

If you’re a native of Britain, or a number of other countries across the globe, you might be surprised to find that eggs are refrigerated in American grocery stores.    

Conversely, if you’re American and on a tour of the British Isles, you may wonder where their cartons of eggs are kept.
The answer: in an aisle, on a shelf.  

Horrified, you think, “Like cereal!?”   

What in the salmonella is going on here?  

Egg producers in the United States are most often required to wash their eggs to prevent illness-causing salmonella. The washing process includes enzymes and soaps that can strip eggs of the outer protective cuticle that keeps them safe from bacteria. Without this extra layer of protection, the washed eggs have to be refrigerated to guard against bacteria.  

Britain and many other countries around the globe avoid the need to refrigerate eggs by not washing them in the first place. Many places prohibit washing eggs because careless washing procedures have the potential to do more harm than good. Because unwashed eggs keep their outermost shells intact, refrigerating them is optional. 

Cracking the case: brown eggs vs. white eggs 

In another aisle (refrigerated or not) you’re faced with another debate. Should you buy the brown eggs or the white eggs? The common belief is that brown eggs are better for you than white eggs. Brown foods are assumed to be healthier, right? Whole-grain bread, wheat pasta, brown rice and other brown food products are all significantly more nutritious than their white counterparts. However, this trend stops with eggs. A study released by Poultry Science found that white eggs and brown eggs are essentially the same when it comes to nutritional content and health benefits. 

Although brown eggs tend to cost more than white eggs, this price difference does not reflect any difference in nutrient quality or nutritional value. Brown eggs are more expensive not because they are better or healthier, but because they usually come from larger chickens that cost more to raise. This lack of nutritional difference means the color of eggs you buy is completely a matter of personal preference. 

Nutrition

Tue, 09/26/2023 - 08:00

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Four natural ways to reduce high blood pressure

Read more about Four natural ways to reduce high blood pressure

High scores are awesome at bowling, video games and batting averages.

High scores are not awesome when it comes to your blood pressure.

High blood pressure is much more serious than a game. Therefore, it is vital to know your numbers and do what is necessary to keep them in a safe range.

Medication is a great solution and is sometimes necessary to lower blood pressure. However, there are natural ways to reduce and prevent high blood pressure. Let’s get started.

Exercise

We know it is recommended for almost everything, but there is a reason. According to a study on Harvard Health, exercise can reduce your high blood pressure by 10 points. Adults should strive for 30 minutes of moderate-intensity exercise five times per week for health benefits.

Healthy foods

Eating healthy foods is another way to lower your blood pressure naturally. The National Council on Aging recommends ten foods to naturally combat high blood pressure. Unsweetened yogurt tops the list, followed by berries and beets. According to a study on the AHA Journal website, the Mediterranean Diet, which features fruits, vegetables, bread, grains, potatoes, beans, nuts and seeds, among other foods, has been shown to lower blood pressure.

Foods that typically contribute to high blood pressure include fatty and processed meats, salted snacks like pretzels and potato chips, canned soups and vegetables, butter and ketchup, to name a few.

Quality sleep

Another factor leading to high blood pressure is a lack of quality of sleep. To learn the many ways sleep impacts our health, read our Sleep Matters blog. For tips to sleep better naturally, try our Natural Sleep Remedies blog.

Reduce stress

A fourth way to naturally reduce your blood pressure is to reduce stress. To learn more about reducing stress, you can read any of our many blogs about it. Why are there so many blogs on reducing stress? Because so many of us are stressed, and it harms our health. We recommend Posers Welcome – Yoga for Beginners, Reduce Anxiety – Challenge Your Thoughts and Knock, Knock. Who’s there? Good Health.

Regardless of your approach, remember that high blood pressure is known as the silent killer. It is important to know your numbers and talk to your doctor about the best approach for you.

Lifestyle

Thu, 09/28/2023 - 08:00

Four natural ways to reduce high blood pressure

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