(Quiz) Vinegar: miracle cure or 'sour grapes'?

Submitted by aduranplazola on

Let’s talk vinegar! What do we really know about it other than it tastes good on a salad and cleans tile nicely? There’s been talk throughout history back to Hippocrates, circa 420 BC, of vinegar’s medical benefits, from treating wounds to, more recently, polishing up the GI tract. Sounds wonderful, but is it correct? Let’s find out!  


 

 

 

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. Be.fore making any significant changes, please consult your doctor

Let’s talk vinegar! What do we really know about it other than it tastes good on a salad and cleans tile nicely?

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How to keep your knees strong

Submitted by aduranplazola on

Your knees are supposed to do only one thing: bend. But even with just that singular function, knees are among the most injured, most age-susceptible joints in your body. Your knees are sandwiched between the ground and your center of gravity. Whenever you take a step, your knees absorb some of the force placed on your legs. That force can vary, depending on whether you’re walking or running and the amount of cushion in your footwear. Multiply that force by every step you’ve ever taken over the span of years, and some degree of knee deterioration is inevitable as you age.

 

Let’s look at how you can help make sure your knees stay strong and flexible throughout your life.

 

The impact of exercise

 

Taking care of your knees is vital to both your mobility and your quality of life as you get older. The key to maintaining healthy knees is strengthening the muscles that support the knee, including the quadriceps, hamstring and calf. Stronger muscles help cushion your knee and promote better alignment of the bones in the joint.

 

There are muscle-strengthening exercises you can do in your home, such as straight leg raises while you lay on the floor. Also, wall squats, which allow you to brace your back against a wall for support, can be helpful; just remember to focus on good form and repetitions. For cardio activities, opt for low-impact exercises that take the stress off your lower joints. Choose biking or swimming as opposed to running. Those activities allow you to strengthen your muscles without the wear and tear on your joints.

 

Body weight also plays an important role in knee health. The more you weigh, the more stress you put on your joints. As with all fitness regimens, it’s important to pair exercise with a nutritious diet that allows you to maintain a healthy weight.

 

When to see a doctor

 

“Most knee treatments can have you back on your feet the same day, and surgery is typically a last resort.”

 

Knee pain or swelling that persists for weeks or that becomes intense enough to interfere with your daily activities, means it’s probably time to schedule an appointment with your physician.

 

If it’s a sharp pain that comes on suddenly, or an annoying pain that persists for more than a few weeks, seek medical treatment. Any mechanical symptoms, such as catching, locking or giving out, should be looked at right away.

 

“If you end up needing medical treatment for a knee injury, there are many options available,” said Corey Jackson, D.O., orthopedic surgeon with the Genesis Orthopedic Group. “Most knee treatments can have you back on your feet the same day, and surgery is typically a last resort.”

 

Treatment will always depend on the issue. Anti-inflammatories can be taken orally. Other treatments include steroid injections, viscosupplementation injections that can help to restore the lubrication between bones in the joint, and physical therapy options. That’s why it’s important to see your doctor if your problem doesn’t resolve. The sooner

you see a doctor, the sooner he or she can identify the problem and formulate a treatment plan.

 

 

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.

Your knees are supposed to do only one thing: bend. But even with just that singular function, knees are among the most injured, most age-susceptible joints in your body.

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Be grateful to raise your spirits

Submitted by aduranplazola on

Happiness can be found in numerous ways. For some, it is spending time with the love of their life, others long for travel that leads to new experiences, and some can’t help but smile every time they enjoy their daily dose of caffeine. Please don’t judge.  

 

If you are looking for an easy way to improve your mood, try practicing gratitude. Not only is it likely to make you happier, it often spreads joy to others.  

 

In a study by psychologists, Dr. Robert Emmons of the University of California, Davis, and Dr. Michael McCullough of the University of Miami found that participants who wrote about things they were grateful for once a week for ten weeks were happier about their lives and had fewer doctor visits than a group that wrote about things that upset them on a weekly basis. 

 

Another study by Psychologist Dr. Martin Seligman revealed that individuals who wrote and delivered a letter of gratitude to someone they had not properly thanked had an immediate increase in happiness that could last for a month. 

 

Happiness is hard to measure but practicing gratitude costs you nothing and takes very little time.  

 

Try the suggestions below, and you’ll likely be surprised at how much happiness you can find in the little things. 

 

Tip #1: Write letters or notes to friends and loved ones. In a digital age, when communication is easy and fast, it is special to receive a handwritten letter or note expressing feelings of gratitude. 

 

Tip #2: Journal your thoughts. You don’t need to craft elegant prose or write in complete sentences. Just get happy thoughts on paper. It can even be a mixture of words, drawings and scribbles. 

 

Tip #3: When you are grateful, note it on a notepad app on your phone. It can be anything, perhaps finding a $5 bill in your coat pocket, discovering a new author that you enjoy, or your boss praising you at a staff meeting. Then when you are feeling down, go back and scroll through your list. The happy memories will often drown out why you are sad. 

 

These gratitude tips are simple ways to make you smile and feel better. If you are suffering from depression, please contact your family doctor.  

 

 

 

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.

Happiness can be found in numerous ways. For some, it is spending time with the love of their life, others long for travel that leads to new experiences, and some can’t help but smile every time they enjoy their daily dose of caffeine. Please don’t judge.

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(Quiz) Alarming immunity

Submitted by aduranplazola on

Wake up! That’s the fourth time you’ve hit my snooze button! Speaking as your alarm clock, you are really slow in the morning. Maybe it’s your immune system. Have you thought about trying to bolster it? Since you’re obviously not getting up for a while, let’s test your knowledge. 

 


 

 

 

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.

Wake up! That’s the fourth time you’ve hit my snooze button! Speaking as your alarm clock, you are really slow in the morning. Maybe it’s your immune system.

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Go with the flow

Submitted by aduranplazola on

Imagine it: A cool, zero-calorie refreshing drink that improves thinking, mood and digestive health. There’s no need to look far! This “wonder drink” is water – the most common fluid on Planet Earth.  

Check out more reasons to drink it up!  

 

Everyone should drink water everyday 

 

  • Daily fluid intake recommendations vary by several factors. 

  • Men should consume an average of about 3.7 liters (125 ounces) of water daily, or 15 cups. 

  • Women should consume about 2.7 liters (91 ounces) of water daily, or 11 cups. 

  • Women pregnant or breastfeeding should consume about 13 cups daily.  

 

Water is essential to our health 

 

  • Our bodies are made mostly of water. 

  • 83%of our lungs is water.  

  • 73% of our hearts and brains is water.  

  • 31% of bones is water. 

  • 76% of our kidneys and muscles is water. 

 

Drinking water doesn’t have to be dull  

 

  • Drinking more water can be easy. 

  • Add berries or slices of lime, lemon, or cucumber to water. 

  • Add a splash of 100% juice. 

  • Keep a jug or bottles of cold water in the fridge. 

  • Carry a reusable water bottle and refill it throughout the day. 

 

Best low-calorie water alternative  

 

  • Plain coffee or teas – a healthy diet may include moderate caffeine consumption, or three to five cups daily. 

  • Sparkling water  

  • Non-alcohol seltzers  

  • Flavored waters 

 

What’s the difference between bottled waters?  

 

  • Spring: Spring water must be collected from an underground source at the spring or through a borehole tap.  

  • Purified: Purified water is highly treated through distillation, deionization or other approved processes. 

  • Mineral: Mineral water is natural water with a constant level and relative proportion of mineral and trace elements – containing no less than 250 parts per million of dissolved solids. No minerals are added. 

  • Artesian: Artesian water is derived from a well tapping a specific layer of rock or sand. 

 

When should private well water be tested?  

 

  • Test private wells annually for total coliform bacteria, nitrates, total dissolved solids and pH levels.  

  • When small children, elderly adults or someone pregnant or nursing is living in the house. 

  • If there are known problems with groundwater or drinking water in the area. 

  • When conditions near the well have changed significantly such as flooding, land disturbances, and new construction or industrial activity. 

  • Whenever any part of the well system is repaired or replaced. 

  • If there is a noticeable change in the water’s odor, color or taste. 

 

 

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.

Imagine it: A cool, zero-calorie refreshing drink that improves thinking, mood and digestive health.

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Stop worrying today

Submitted by aduranplazola on

Chances are, something is nagging at you right now. Excessive worry can be detrimental to your health, robbing you of sleep and increasing your cravings for high-fat, high-sugar comfort food. It can also lead to suppression of your immune system, digestive problems and premature coronary artery disease.

 

If worrying has become a spigot that you sometimes find hard to turn off, it’s time to develop some coping strategies to help put your mind at ease.

 

Make a list

Start to take control by identifying your stressors. Much of what you’re concerned about is likely out of your control. Being mindful of what you can control helps improve your ability to stay in the moment.

 

Relax, but not in front of the television

Instead, try deep breathing and deep stretching. These all have a physical effect on the mind and body.

 

Make ‘Me’ time

You’re also more likely to dial back worry when you take time for yourself. Read a book, engage in a hobby or take a walk.

 

Connect with friends

Talking to friends and getting positive feedback can also be helpful.

 

Praise yourself

It may be uncomfortable but pat yourself on the back from time to time.

 

Diet and exercise make a difference

Exercise can ease away your worries. Eat a healthy, balanced diet, and cut back if you’re a caffeine fiend. Caffeine triggers the nervous system and can make you feel nervous and jittery.

 

Be grateful

Try taking time once a week to count your blessings.

 

Get rid of the worry

Write down your worries on a piece of paper and then toss it, just like you would last week’s grocery list. When you discard the note, you symbolically discard the thoughts as well.

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Chances are, something is nagging at you right now. Excessive worry can be detrimental to your health, robbing you of sleep and increasing your cravings for high-fat, high-sugar comfort food.

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How cool are you?

Submitted by aduranplazola on

In the literal sense, this is about your body temperature. Does your body tend to run hot, or cold? To find out, take your temperature a few times when you’re well. Check your temperature in both the morning and evening. Body temperature can vary by as much as 1°F during the day. It’s helpful to know your average to gauge if you have a fever.  

 

Before you take your temperature: 

  • Wait at least 30 minutes after smoking, eating, or drinking a hot or cold liquid. 

  • Wait at least an hour after strenuous exercise or a hot bath. 

 

Body temperature is a measure of how well your body can make and get rid of heat. The body is very good at keeping its temperature within a safe range, even when temperatures outside the body change a lot. 

 

  • When you’re too hot, the blood vessels in your skin widen to carry the excess heat to your skin's surface. You may start to sweat. As the sweat evaporates, it helps cool your body. 

  • When you are too cold, your blood vessels narrow, which reduces blood flow to your skin to save body heat. You may start to shiver. When the muscles tremble this way, it helps to make more heat. 

 

A fever is the body's normal and healthy reaction to infection and other illnesses, both minor and serious. It helps the body fight infection. A fever is a symptom, not a disease. 

 

Comparing temperature types 

Thermometers show body temperature in degrees Fahrenheit (°F). The average normal oral temperature is 98.6°F. Temperature readings vary depending on where you place the thermometer. The armpit and the forehead are usually 0.5 to 1°F lower than an oral temperature reading. An ear temperature is 0.5 to 1°F higher than a forehead temperature. 

 

Glass thermometers that contain mercury aren't recommended. If you have a glass thermometer, contact your local health department to find out how to dispose of it safely. If you break a glass thermometer, call your local poison control center right away. 

 

 

 

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.

In the literal sense, this is about your body temperature. Does your body tend to run hot, or cold? To find out, take your temperature a few times when you’re well.

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Fresh spring rolls with peanut dipping sauce

Submitted by aduranplazola on

These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal. Cabbage is packed with nutrients, and peanut butter has been shown to positively affect blood sugar control and help decrease the risk of diabetes. 

 

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Ingredients  

 

2 ounces rice vermicelli or brown rice noodles 

1 teaspoon toasted sesame oil 

¼ teaspoon fine sea salt 

1 cup torn lettuce, ribs removed 

1 cup very thinly sliced red cabbage 

2 medium carrots, peeled and cut into matchsticks or sliced into strips with a julienne peeler 

1 small cucumber, thinly sliced or sliced into strips with a julienne peeler 

2 medium jalapeños, ribs and seeds removed, thinly sliced 

¼ cup thinly sliced green onions 

¼ cup roughly chopped fresh cilantro 

¼ cup roughly chopped fresh mint 

8 sheets rice paper (spring roll wrappers) 

 

Peanut Sauce 

⅓ cup creamy peanut butter 

2 tablespoons reduced-sodium tamari or soy sauce 

1 tablespoon toasted sesame oil 

2 tablespoons honey or maple syrup 

2 cloves garlic, pressed or minced 

2 tablespoons rice vinegar 

2 to 3 tablespoons water, as needed 

Makes 8 servings 

 

Directions 

 

To make the spring rolls: 

 

Bring a pot of water to boil and cook the noodles just until al dente, according to package directions. Drain, rinse them under cool water, and return them to the pot. Off the heat, toss the noodles with the sesame oil and salt, and set aside. 

 

Fill a shallow pan (a pie pan or 9″ round cake pan works great) with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure your prepared fillings are within reach. Combine the green onion, cilantro and mint in a small bowl, and stir. 

 

Place one rice paper in the water and let it rest for about 20 seconds, give or take. You’ll learn to go by feel here—wait until the sheet is pliable but not super floppy. Carefully lay it flat on the towel. 

 

Leaving about 1 inch of open rice paper around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small handful of rice noodles, some cabbage and a few strips of carrot, cucumber and jalapeño. Sprinkle generously with the herb mix. 

 

Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients. 

 

To make the peanut sauce:  

 

In a small bowl, whisk together the peanut butter, rice vinegar, tamari, honey, sesame oil and garlic. Whisk in 2 to 3 tablespoons water, as needed to make a super creamy but dip-able sauce. 

 

Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal with a sharp chef’s knife. 
 

 

Nutritional information (per serving)  

 

Calories 177 

Total fat 8g 

Saturated fat1.5g 

Trans fat 0g 

Polyunsaturated fat 2.3g 

Monounsaturated fat 3.7g 

Cholesterol 0mg 

Sodium 426.8mg 

Total carbohydrate 13.2g 

Dietary fiber 1.5g 

Sugars 7.1g 

Protein 3.5g

These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal.

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(Quiz) Drop and Give Me 50 Pushups

Submitted by aduranplazola on

We have all heard “Drop and give me X number of pushups,” either in movies, for punishment on a sports team or from time in the military. Why are pushups a frequent go-to for discipline? Because they are hard, most people don’t like doing them and they are an effective exercise for improving fitness, which is why the military and coaches like handing them out like candy on Halloween.  

To learn more about why pushups are so great, take our quiz. If you fail, you owe us 20 pushups.  


 

 

Important: Pushups provide numerous health benefits. However, as with any exercise program, consult your doctor before starting.  

 

Bonus Content: Standard Pushup Technique 

  • Start with your hands on the floor under your shoulders, arms straight and body in a straight line from head to ankles with the balls of your feet on the floor. 

  • Bend your elbows to lower your body while breathing in and pulling your stomach muscles in. 

  • Count 1,001 and 1,002 while lowering your body. 

  • Exhale on the way up. 

  • Count 1,001 while raising your body. 

  • Repeat. 

 

 

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.

We have all heard “Drop and give me X number of pushups,” either in movies, for punishment on a sports team or from time in the military.

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Smartphone Your Way to Health

Submitted by aduranplazola on

Running an extra five minutes, having salad for lunch and taking the stairs. Making small decisions can have a big impact on your health. For some, choosing healthy options is easy. However, if you struggle with leaving one cookie on the plate (and a lot of us do), you should consider health tracker apps.  

 

There is an abundance of free and paid apps available for smartphones. Watching the bar graph grow as you take more steps each day or tracking calories to know when to skip dessert can be a better motivator than a personal trainer you see for 60 minutes three times a week. The apps are always there and never yell. They also don’t judge if we have French fries occasionally.  

 

There are apps for just about all your fitness goals. You can track your steps, pushups, calories, water intake and almost anything else. Several of these apps can even upload data to charts shared with physicians.  

 

Do health apps guarantee you will make healthier decisions? No. Only you can do that. They can provide motivation and a sense of accomplishment when you cross off goals and see your fitness totals rise. Before starting any exercise routine, start by talking with your doctor. When you are ready, think about what you want to accomplish, read a few reviews on health tracking apps and download a free version. If it works for you, then think about splurging for a paid version if needed. 

 

After all, you already pay for your smartphone, it might as well help you achieve your health goals. Just be sure to clean your phone often, especially after a workout.  

 

 

 

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.

Running an extra five minutes, having salad for lunch and taking the stairs. Making small decisions can have a big impact on your health.

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