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Shake up your seasoning. Delicious ways to cut back on salt.

emily.griffin
Submitted by emily.griffin on

Spice things up. Ditch the salt without making your food sad.

Salt has been the star of the seasoning world for a long time. It is dependable, familiar and always ready to overstay its welcome. The problem is that too much sodium can turn your heart into a stressed-out co-worker who needs a vacation. The good news is that you don’t have to sentence your taste buds to a life of bland regret. Herbs and spices are here to save dinner.

Garlic: The flavor powerhouse

First up, garlic. Garlic does not whisper flavor. Garlic announces itself. Whether fresh, powdered or roasted, garlic adds depth and savoriness that makes salt feel a little unnecessary. Bonus points if you enjoy warding off vampires or overly chatty neighbors.

Onion powder: The unsung hero

Next, meet onion powder. It is like salt’s cooler cousin who went backpacking through Europe and came back with stories. Onion powder adds a savory kick to soups, vegetables and proteins without the sodium overload. Your recipes will be richer in flavor, and your heart will thank you for choosing less sodium.

Fresh herbs that do the heavy lifting

Herbs deserve their moment, too. Basil brings a sweet, slightly peppery flavor that makes tomatoes, chicken and pasta feel fancy. Rosemary smells like a pine tree that decided to become delicious. Thyme works hard behind the scenes, quietly improving roasted vegetables and stews like a reliable friend who always helps you move.

Spices that add bold flavor

Spices can also do the heavy lifting. Smoked paprika adds a rich, smoky flavor that tricks your brain into thinking you spent hours grilling. Black pepper enhances flavor perception, which means your food tastes bolder even with less salt. Turmeric brings earthiness and a golden glow that makes everything look like it belongs on a wellness blog.

Don't forget acid

Citrus zest and vinegar deserve honorable mentions. A squeeze of lemon or a splash of vinegar brightens food and reduces the need for salt by adding acidity, which your taste buds interpret as excitement.

Why reducing sodium matters

According to the Centers for Disease Control and Prevention (CDC), reducing sodium intake can help lower blood pressure and improve heart health.

The American Heart Association agrees and offers seasoning tips for flavorful, low-sodium eating.

The bottom line

So go ahead and break up with salt a little. Your spice rack is ready for a promotion, and your heart will applaud politely but enthusiastically.

 

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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.

A wooden board holds a collection of culinary delights: red and white onions, fragrant garlic bulbs, and two wooden bowls filled with spices. The photo is shot in bright daylight, with a focus on the natural textures and colors of the ingredients, creating an inviting and wholesome mood.

Go ahead and break up with salt a little. Your spice rack is ready for a promotion, and your heart will applaud politely but enthusiastically.

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Wright, Sofia

Kyle.Norton
Submitted by Kyle.Norton on
Doctor ID
6026
Sofia Wright, APRN-CNP
First Name
Sofia
Last Name
Wright
Professional Titles
APRN-CNP
Year Joined Staff
2026
Year Began Practicing
2024
Gender
Office Phone
Nurse Practitioner
Obstetrics & Gynecology

945 Bethesda Drive
Ste 330
Zanesville, OH 43701
United States

NPI
1205791415
About

Sofia Wright, APRN-CNP, is a board-certified Women's Health Nurse Practitioner. She practices in Zanesville, Ohio.

Medical Education

Carlow University, Pittsburgh, PA.

Board Certifications

Women's Health Nurse Practitioner - WHNP-BC

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Sofia Wright, APRN-CNP, is a board-certified Women's Health Nurse Practitioner. She practices in Zanesville, Ohio.

945 Bethesda Drive
Ste 330
Zanesville, OH 43701
United States

6026
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What to wear for exercise outdoors in warm weather

emily.griffin
Submitted by emily.griffin on

Stay cool and keep moving

Exercising outside in warm weather can feel great. Sunshine, fresh air and movement can boost your mood and energy. To stay safe and comfortable, it helps to dress appropriately. The clothes you choose can make a big difference in how your body handles the heat.

Start with lightweight and loose clothing. Tight or heavy clothing can trap heat, making you feel uncomfortable. The Centers for Disease Control and Prevention (CDC) explains that wearing loose, light‑colored clothes helps your body cool down more easily when you exercise in hot weather. Light colors reflect sunlight rather than absorbing heat.

Fabric choice is also important. Clothes made from moisture‑wicking materials help pull sweat away from your skin, which can help keep you dry and your body cool down.

Do not forget about sun protection. A hat with good airflow can shade your face and help keep your head cool. Sunglasses protect your eyes, and sunscreen helps protect your skin from sunburn. Sunburn can make it harder for your body to cool itself. The Academy of Nutrition and Dietetics shares that choosing the right clothes and sun protection can help lower your risk of heat illness.

Shoes and socks matter too. Wear breathable shoes and socks that keep your feet cool and dry, which can help prevent blisters and make your workout more enjoyable.

Dressing for warm-weather exercise does not have to be complicated. Choose clothes that feel light, comfortable and breathable. When you dress smart for the heat, you can focus on moving your body, having fun and enjoying your time outdoors.

 

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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.

A woman with wavy dark hair walks on a paved path flanked by a verdant landscape. She is wearing a white t-shirt and black shorts, with a green sweater tied around her waist and a white hat. The background shows trees and green vegetation.

When you dress smart for the heat, you can focus on moving your body, having fun and enjoying your time outdoors.

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Hydration ... is it that important?

emily.griffin
Submitted by emily.griffin on

Yes, hydration is that important. Who wants to feel dehydrated, weak and dizzy? Well, staying hydrated prevents that. So, get a water bottle to carry around, especially in the summer.

According to the National Institute of Health, adults who stay hydrated appear to be healthier, live longer and decrease their chances of chronic conditions like heart and lung disease. I’m going to buy a new water bottle now.

Improved brain activity

Guess what? The National Council on Aging says there are more benefits, too. One of them is improved brain activity. It's been found that “adding just a few glasses of water to your daily intake can have a positive effect on cognition, stabilize your emotions and even combat feelings of anxiety.” Sign me up.

Digestive support

Drinking plenty of water helps your digestive system. Yes, it does. Having plenty of water in your body helps you digest your food properly. If you don’t have enough water in your system, constipation, heartburn, bloating, gas and other issues can arise. Okay, I need to go fill up my new water bottle.

Energy

Staying hydrated gives you the energy you need to go throughout the day. Likewise, “dehydration can slow down circulation and affect oxygen flow to your brain.” This results in your heart working harder to get oxygen through your body. As this happens, you will experience yourself becoming more tired and sluggish. Ugh.

Reduces joint pain

According to the National Council on Aging, joints in our bodies contain around 80% water. Wow. Staying hydrated “helps reduce friction by creating more of a “cushion” between the bones.” Then, you can go about your day with less aches and pains. Sign me up.

These are a few benefits of staying hydrated. Drinking plenty of water can help you live a happier and healthier lifestyle. So, find a water bottle, fill it up and carry it around.

 

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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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Drinking plenty of water can help you live a happier and healthier lifestyle.

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How nutrition can help your skin and hair

emily.griffin
Submitted by emily.griffin on

Did you know that what you eat can help your skin and hair look their best? It is true. The food you choose every day can make a big difference in how you look and feel.

Healthy skin starts from the inside

Your skin is your body’s largest organ, and it needs good nutrition to stay healthy. Eating fruits and vegetables gives your skin vitamins and antioxidants that help protect it from damage.

Stay hydrated for healthier skin

Drinking enough water is also important. Water helps keep your skin soft and smooth. If you do not drink enough, your skin can get dry and itchy. It is recommended to drink water throughout the day to help your body and skin stay hydrated.

Healthy fats help your skin and hair

Healthy fats, like those found in avocados, nuts and fish, are great for your skin and hair. These fats help keep your skin soft and your hair shiny. The American Heart Association shares that healthy fats, especially omega-3s from fish, support your skin’s health and can help keep it from getting too dry.

Protein supports strong hair growth

Protein is another important part of your diet. Your hair is made of protein, so eating foods like eggs, beans and chicken can help your hair grow strong. MedlinePlus, a service from the National Library of Medicine, explains that getting enough protein helps your body build and repair tissues, including your hair and skin.

Glowing from the inside and the outside

So, if you want glowing skin and shiny hair, fill your plate with fruits, veggies, healthy fats and protein. Plus, drink plenty of water. Taking care of your body on the inside can help you look and feel your best on the outside.

 

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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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Taking care of your body on the inside can help you look and feel your best on the outside.

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Talking it out

Kyle.Norton
Submitted by Kyle.Norton on

Have you ever felt sad, worried or needed someone to talk to? You are not alone. Many people feel that way. That is why therapy can be a helpful tool. Therapy is when you speak with a trained person who listens to and helps you work through your feelings. It is a safe place where you can share your thoughts and learn new ways to handle life’s challenges.  

The National Institute of Mental Health says that treatment can help anyone, whether you want to feel better or learn more about yourself. It can help you manage stress, deal with changes or understand your feelings better. Sometimes, talking about what is on your mind can make a big difference in how you feel.  

Therapy offers many important benefits for emotional well-being and personal growth. The stigma behind therapy can cause people to feel embarrassed or afraid to ask for support. The American Psychological Association explains that speaking openly about therapy helps normalize seeking help. When more people share their experiences, it reminds others that they are not alone and encourages them to reach out for the support they deserve.

Therapy can also teach you helpful skills, like how to solve problems, handle challenging emotions and build stronger relationships. As a result, therapy can help you feel more confident and in control of your life.  

Remember, taking care of your mind is as important as taking care of your body. If you ever feel like you need someone to talk to, therapy is a great option. You are brave for reaching out, and you might even inspire others to do the same. 

 

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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.

Therapy has many benefits

How therapy can help you.

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Brenda’s journey to less pain

For Brenda Smith, severe back pain got in the way of her favorite activities. Even preparing meals for her family became a challenge.

“I love standing up to do prep work,” Brenda said. “I felt like I had to sit down all the time to help manage the pain.”

Looking for a solution, Brenda talked with her doctor about a nerve stimulation treatment called SPRINT. This short-term treatment can help provide long-lasting relief for different types of pain.

A tiny wire is placed near the nerve causing pain, helping reduce pain signals sent to the brain and replacing them with calming signals.

SPRINT can help treat different types of pain, including:

  • Back pain
  • Head and neck pain
  • Joint pain
  • Nerve pain
  • Pain after surgery
  • Pain after losing a limb

The treatment doesn’t involve surgery, medication or a permanent implant.

“We recommend the procedure when patients have exhausted other pain management options,” said Anna Carpenter, M.D., Fellowship-trained and Board-certified Interventional Pain Medicine Physician at the Genesis Interventional Pain Management Clinic. “Brenda was looking for a way to find lasting relief and improve her daily function.”

Anna Carpenter, M.D.

Fellowship-trained and Board-certified Interventional Pain Medicine Physician

Genesis Interventional Pain Management Clinic

The treatment includes three parts:

  • A thin wire, twice the size of a human hair, is placed under the skin near the nerve causing pain. It sends electrical signals to that nerve to help reduce pain.
  • A small battery is attached to the skin with a removable sticky pad that is placed on the skin. It sends signals through the wire.
  • Patients can easily control the strength of the signals with a wireless remote.

An optional phone app helps patients learn more about their treatment. The treatment continues for 60 days, and most patients can continue their usual daily activities.

“During treatment, the brain learns to respond differently to pain signals,” said Dr. Carpenter. “After the wire is removed, many patients continue to feel lasting relief.”

Brenda had the wire and device removed and continues to experience the benefits. She encourages others to talk with their doctor about SPRINT.

“When the treatment began in Dr. Carpenter’s office, I noticed a difference right away. After treatment, I still feel great.” -Brenda Smith

Brenda is back to cooking and enjoying activities with her family.

Brenda Smith returned to her kitchen after finding relief from back pain with the SPRINT procedure. 

Brenda now prepares meals for her family while standing comfortably. 

“The process was simple to understand, and the remote was easy to use,” Brenda said. I don’t have to sit down as often. The pain is gone. I feel more like myself, and I’m glad I had the procedure. The only thing I had to lose was the pain.”

 

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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.

Genesis patient, Brenda Smith, cooking in her kitchen with a smile

Learn how a short-term treatment called SPRINT helped Brenda find lasting relief and feel like herself again.

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Wade, Neely N.

Kyle.Norton
Submitted by Kyle.Norton on
Doctor ID
6043
Neely Nelson Wade, MD
First Name
Neely
Middle Name
Nelson
Last Name
Wade
Professional Titles
MD
Year Joined Staff
2026
Gender
Office Phone
Obstetrics & Gynecology
Obstetrics & Gynecology Hospitalist

945 Bethesda Drive
Ste 330
Zanesville, OH 43701
United States

2951 Maple Avenue
Zanesville, OH 43701
United States

NPI
1023032695
About

Neely Nelson Wade, M.D., FACOG, specializes in obstetrics and gynecology care. Dr. Wade earned her doctor of medicine degree from The Ohio State University College of Medicine in Columbus, Ohio, and completed her residency in obstetrics and gynecology at Abington Memorial Hospital in Abington, Pennsylvania.

Dr. Wade has extensive experience in both rural and urban clinical settings, having provided general OB/GYN care in large group practices since 2014. She specializes in moderate- and high-risk pregnancies and minimally invasive gynecologic surgery, including robotic procedures. Dr. Wade has also served as an operational surgeon and primary care provider in the United States Navy, including a deployment to Iraq. She provides care that is guided by the latest research and proven medical practices and is committed to supporting women’s health across all stages of life.

Medical Education

Ohio State University College of Medicine, Columbus, Ohio

Residency

Obstetrics and Gynecology

Abington Memorial Hospital, Abington, Pennsylvania

Accepting New Patients
FALSE
Is Referral Required
FALSE
Neely Wade, M.D.
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Neely Nelson Wade, M.D., FACOG, specializes in obstetrics and gynecology care. Dr. Wade has extensive experience in both rural and urban clinical settings, having provided general OB/GYN care in large group practices since 2014. She specializes in moderate- and high-risk pregnancies and minimally invasive gynecologic surgery, including robotic procedures.

945 Bethesda Drive
Ste 330
Zanesville, OH 43701
United States

2494
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Take precautions to stay tobacco-free

emily.griffin
Submitted by emily.griffin on

Making healthy choices now can help you reach your goals and feel your best. One of the most important choices you can make is to stay away from tobacco. You write your own story, and we’re here to guide you with the facts and support you need.

Why should you avoid tobacco?

Tobacco products, like cigarettes, vapes, e-cigarettes and chewing tobacco, can harm your body in many ways. According to the Centers for Disease Control and Prevention (CDC), tobacco can cause lung disease, heart problems and sometimes cancer. Even using tobacco for a short time can hurt your health.

Common reasons young women try tobacco

Some young women try tobacco because they think it will help them fit in, relax or control their weight. But the truth is, tobacco can make you feel worse in the long run. The American Cancer Society say that nicotine, found in tobacco, is very addictive and can make it hard to quit once you start.

How to stay tobacco-free

You are strong and can make healthy choices. Here are some tips to help you stay tobacco-free:

  • Know the facts: Learn about the dangers of tobacco so you can make smart choices.
  • Say no with confidence: Practice ways to say no if someone offers you tobacco.
  • Choose friends who support you: Spend time with people who care about your health.
  • Find healthy ways to cope: If you feel stressed, try exercise, talking to a friend or doing something you enjoy.

Don’t be afraid to ask for help

If you ever feel pressured or have questions about tobacco, remember you’re not alone. Talk to a trusted adult or your healthcare provider for support and advice on how to stay healthy.

 

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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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One of the most important choices you can make is to stay away from tobacco.

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Spotting heartburn and extinguishing it

emily.griffin
Submitted by emily.griffin on

You’re busy, active and making the most of your life. But sometimes, you might feel a burning pain in your chest or throat. This could be heartburn. The good news is that you can learn to spot the signs and take steps to feel better.

What is heartburn?

Heartburn happens when stomach acid moves into your esophagus, the tube that carries food from your mouth to your stomach. According to the National Institute of Diabetes and Digestive and Kidney Diseases, this can cause a burning feeling in your chest or throat.

Why does heartburn happen?

Heartburn can affect anyone, but certain habits can increase the likelihood of it occurring. Eating large meals, late‑night dining, weight gain and foods such as chocolate, peppermint or tomato‑based sauces can increase heartburn symptoms. Lifestyle factors such as wearing tight clothing or feeling stressed may also make heartburn worse.

Common signs and symptoms

Heartburn can feel different for everyone, but there are common signs and symptoms. Knowing what to look for can help you recognize heartburn early and take steps to feel better.

  • Burning feeling in your chest: You might feel this after eating, especially if you eat spicy or fatty foods.
  • Pain in your throat: Sometimes, the burning can move up into your throat.
  • Bitter or sour taste: You may notice a bitter or sour taste in your mouth.
  • Trouble swallowing: Heartburn can make swallowing feel hard or painful.
  • Worse when lying down: The pain often gets worse when you lie down or bend over.

If you experience pain or difficulty swallowing, or unexplained weight loss, you should discuss these symptoms with your doctor.

You’re in control

If you notice these signs, try eating smaller meals, avoiding spicy foods, losing weight if you are overweight and waiting a few hours after eating before lying down. According to Joshua Moore, D.O., Fellowship-trained and Board-certified General Surgeon at the Genesis Center of Surgical Excellence, these simple steps can help prevent heartburn. If heartburn happens often or is very painful, 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.

A young woman with wavy brown hair sits on a couch in a home interior. She wears a pink striped shirt, white t-shirt, and light blue jeans. She clutches her chest with both hands and appears to be in distress. The scene is brightly lit by daylight streaming in from nearby windows

Learn to spot the signs of heartburn and take steps to feel better.

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