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Switch It Up: Get gains by changing exercise routines

Read more about Switch It Up: Get gains by changing exercise routines

From the dedicated gym rat to the avid at-home athlete, exercisers always seem to look for new ways to maintain their health and fitness. Some claim that increasing intensity does the trick, while others dedicate days to different muscle groups by alternating between exercise routines. So, what do researchers say is the best way to obtain and maintain gains?

A study published on the Semantic Scholar website in 2019 found that varying exercises promoted muscle improvement and proved key to maintaining motivation to train. For those of us who have trouble staying on the exercise wagon, that finding is a big deal.

Daily exercise provides a wake-up stimulus to the brain, and our busy brains find it interesting when every day feels a little different. So, while performing the same movements every time we exercise can offer a reliable way to track progress, replacing running with a hip hop class or swapping soccer practice with skiing will boost our bodies, brains and chances of maintaining physical activity.

Research posted on the Journal of Strength and Conditioning Research website in 2014 shows that varying the exercises in a workout yields greater improvements than just increasing (or decreasing) intensity levels. So, what if we alternated exercises and modified intensity levels? Unfortunately, science says changing the exercise regimen and the intensity at the same time won’t provide a double boost of benefits. The study found that changes in training intensity are not crucial for maximum strength gains. Instead, maximum results come by focusing on changing the exercises.

It turns out that rotating our workout routine leads to a greater motivation to train, reduces the risk of injury and results in more muscle gains. So, keep it interesting and try something new for tomorrow’s 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.

Wellness

Thu, 05/04/2023 - 08:00

Switch It Up: Get gains by changing exercise routines

From the dedicated gym rat to the avid at-home athlete, exercisers always seem to look for new ways to maintain their health and fitness.

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Gardening is Good for Your Health

Read more about Gardening is Good for Your Health

Have you ever wondered why gardeners always look so happy? Maybe it comes from the satisfaction of seeing a plant flourish. Or maybe there’s some scientific reasons why. Herb your enthusiasm! If you’re considering a new hobby, gardening has the health benefits you may be looking for.

Exposure to vitamin D

In the spring and summer months, gardeners spend lots of time outside tending to their plants and flowers. When it’s sunny, gardeners get vitamin D from the sun. The 2021 Journal of Clinical Medicine says that vitamin D is shown to reduce symptoms of depression and negative emotions. It’s estimated that around 50% of the world’s population suffers from vitamin D insufficiency. Taking time to be in the sunlight can have a positive impact on your mental health. Remember to always wear sunscreen when you’re in the sun.

Improve strength

Gardening is a way to ease into physical activity. You don’t need to lift heavy bags of mulch or push a wheelbarrow around to get exercise. The act of squatting down to your flower beds increases the strength of your muscles. Using gardening tools in the soil improves the movement in your hands and fingers. Moving your body outside can burn as many calories as you would in a gym.

Social interaction

According to the Alzheimer's Association, social interaction reduces rates of disability and mortality. Gardening tends to be a social activity. There are typically many gardening groups and community gardens to join. Join the shrub to support your brain health.

Enjoy your harvest

If you garden fruits or vegetables and are skilled enough to have a bountiful harvest, you will enjoy the efforts of your hard work in the kitchen. Adding these to your diet can help improve your overall health. If you grow plants and flowers, a NASA study shows bringing some into your home can cleanse toxins from the air.

It’s not hard to beleaf that gardening improves both your mental and physical health. Try your hand at gardening this year to reap the benefits. You may uncover a green thumb you never knew about.

Wellness

Tue, 05/02/2023 - 08:00

Herb your enthusiasm! If you’re considering a new hobby, gardening has the health benefits you may be looking for.

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River View NIKE Club Donates to Genesis HealthCare System

Read more about River View NIKE Club Donates to Genesis HealthCare System

The River View High School NIKE Club donated $363.50 to Genesis HealthCare System for the Genesis Cancer Care Center. The money was raised by NIKE Club students selling donuts and hot chocolate in the high school. The fundraiser was organized by Adara Birkhimer, a junior at River View and member of the NIKE Club, which is a group of female students who support and empower each other.

“We are grateful for the River View NIKE Club’s donation that will be used toward patients’ supplies,” said Pebbles Thornton, Director of Genesis Cancer, Palliative Medicine and Hospice Services. “It is inspiring to see students who care about cancer patients have the initiative and dedication to raise the funds.”

Pictured left to right: Pebbles Thornton, Director of Genesis Cancer, Palliative Medicine and Hospice Services; Adara Birkhimer, River View NIKE Club member; and Karin Moran, River View teacher and NIKE Club advisor.

Press Release

Fri, 04/28/2023 - 10:24

Donation Benefits the Genesis Cancer Care Center

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Surviving Snoring as a Couple

Read more about Surviving Snoring as a Couple

You’re probably all too aware if your spouse or partner suffers from Obstructive Sleep Apnea (OSA). Sleep apnea occurs when the flow of air (aka breathing) is blocked during sleep. The resulting snoring, gasping and other sounds associated with trying to wake oneself up to breathe can be annoying or frightening. Usually both.

After years of elbowing your partner awake, nudging them to roll over on their stomach to stop snoring when sleeping on their back or buying multiple devices promising a cure, you might be sleeping in separate bedrooms.

It's called a sleep divorce, and it’s a cutesy name for a genuine problem. A 2013 study showed that when couples got poor sleep, they argued more and appreciated each other less. A more recent study showed that sleep problems and marital problems tend to occur at the same time. With arguments and conflicts listed as the third leading cause of divorce in the United States, it makes sense for couples to take snoring seriously. While chronic loud or long-term snoring increases the risk of heart attack, stroke, diabetes and other health problems over time, poor sleep quality results in tiredness, irritability and difficulty concentrating the very next day.

Over time resentment builds in both parties. Non-snorers resent their partner for sleepless nights, and snorers resent their partner for trying to force a solution. Often a person’s snoring is treated as a joke, and the snorer, the butt of the joke.

Is the gold standard therapy tarnished?

Use of a Continuous Positive Airway Pressure (CPAP) device is often seen as the gold standard therapy for OSA sufferers. However, a May 2022 study reviewed in the journal Healthcare reported that up to 50% of patients with OSA refuse CPAP or stop using it within the first week. Patients cite dry mouth, claustrophobia, irritation from the mask and even annoyance or ridicule from the partner who is trying to get used to the look and sound of the machine as reasons for stopping therapy.

Now what?

It seems simple, but the cure for CPAP non-compliance is increasingly related to the couple themselves. Becoming more of a team, with targeted and ongoing coaching from a nurse or other medical professional, makes a difference. Learning techniques to encourage a partner’s regular use of CPAP, including using humor to deflect embarrassment, helps couples celebrate the increased energy, lessening of depression and better quality of life that comes with treating chronic disease – together.

Wellness

Thu, 04/27/2023 - 08:00

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Deciding If It’s Time to Try Therapy

Read more about Deciding If It’s Time to Try Therapy

Life can feel overwhelming. Juggling family life, work, social obligations, and your own well-being can feel impossible some days. Each of us has ways of coping with the stress of daily life. You might listen to music, talk to a friend, or go for a walk.

Sometimes no matter what you try, the stress doesn’t go away. Instead, it gets worse. What should you do when your go-to stress relievers stop working? The answer may be to try therapy.

It might feel like it, but you’re not alone. More people are reaching out for professional support. According to the Centers for Disease Control and Prevention (CDC), the percentage of adults who received mental health treatment increased from 19% in 2019 to 22% in 2021.

Is therapy worth it?

Depending on your goals, therapy can help you improve your quality of life and promote healthier relationships. The results are long-lasting. According to the American Psychological Association (APA), people who completed therapy report “the benefits of treatment not only endure but continue to improve following therapy completion.”

Your mental health is important

We often treat our mental health as less of a priority than physical health. We make a point to exercise regularly and eat healthily, but we push through hard times without a second thought. However, our mental and physical health are closely connected.

According to AARP, long-term stress can lead to neck, shoulder and back pain, ulcers and heart disease. An investment in your mental health pays dividends to your future self.

Wondering if it’s the right time for therapy? Here are a few signs to consider giving it a try.

You’re going through a big life change

Big life changes like the birth of a child, a divorce, empty-nesting, or retirement can leave us feeling unsure of the future or questioning what’s next. If you find yourself spending a lot of time worrying about the future or the past, talking to a therapist can help you find solid ground for the next phase of your life.

You want to improve your relationships

If you’re struggling with your relationship with your spouse, child or friends, therapy can provide insight and strategies to help you improve things. Although group and couples therapy is effective, you can also visit a therapist on your own for these issues. 

You aren’t feeling like yourself

You know yourself better than anyone else. If you’re especially sad, touchy, angry, or anxious and it’s affecting your ability to enjoy your life, that is a sign to consider therapy. Remember, just because you can do hard things, doesn’t mean you have to do them alone.

Wellness

Tue, 04/25/2023 - 08:00

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Recognizing Depression

Read more about Recognizing Depression

Occasional sadness is a normal part of life. We all experience things that upset us or make us angry. However, if you or someone you care for is persistently sad, irritable or angry, you or they could be suffering from depression.

What is depression?

Depression is a common and serious medical illness. Also known as major depressive disorder, it negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable.

According to the National Institute of Mental Health, if you, a family member or friend report the following for more than two weeks, a visit to a doctor is a good idea.

Feeling sad, anxious or empty
Feeling hopeless or pessimistic
Feeling irritable, frustrated or restless
Feelings of guilt, worthlessness or helplessness
Loss of interest or pleasure in hobbies and activities
Feeling tired all the time or feeling like you are moving slowly
Difficulty concentrating, remembering or making decisions
Difficulty falling asleep, staying asleep or sleeping too much
Changes in appetite or unplanned weight changes
Thoughts of death or suicide, or suicide attempts
Aches or pains, headaches, cramps or digestive problems without a clear physical cause and that do not ease with treatment

Next steps

Untreated depression can lead to a variety of emotional and physical problems and can decrease the ability to function at work and at home.

If you’re concerned that you or someone close to you is depressed, you’re not alone. Let your primary care provider know what you are thinking and feeling, and urge your family and friends to do the same.

Learn more about depression at genesishcs.org/behavioralhealth.

LiveWell

Mon, 04/24/2023 - 08:00

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Take Time to Reflect

Read more about Take Time to Reflect

Do you feel like something in your life is off, but you’re not sure what? Maybe you feel like your brain is racing all the time. If you think of thoughts and feelings like these as warning signs, learning to practice reflection is a holistic approach to bettering your overall health.

What is reflection?

Reflection looks like different things to different people. Some people call it mindfulness. Maybe it’s thoughts of gratitude. Reflection can be a mantra you repeat. It can be a time to focus on your breathing. If you’d like, it can be an affirmation of your faith or prayer. What’s important is you take time for yourself. Take a step back from your ongoing tasks. Turn your attention to yourself. Listening deeply to your mind, body and soul comes with many health benefits.

What are the benefits?

Researchers at the University of Cambridge found that learning to pause and reflect can reduce anxiety, depression and stress. Taking five to 10 minutes to reflect has physical benefits as well. According to the Journal of the American Heart Association, calming meditation may play a role in reducing the risk of heart disease. With these facts alone, you may be ready to jump into this practice.

How can you reflect?

Sit quietly with your eyes closed. Start to inhale and exhale deeply. Relax your muscles. Settle your body and mind. Begin your reflection for the day. This can be as simple as one word: peace, love or kindness. You can recite a prayer. Ask yourself a question. No matter your focus, try to center your thoughts around only that. If your mind starts to wander, take another deep inhale. Bring your thoughts back to your reflection. Give yourself grace. This requires practice. You will get better in time.

When you first begin practicing, you may feel uncomfortable with silence. If you normally put others’ needs ahead of your own, it can feel strange. Set aside any bad feelings. Remember, to serve others, you must also tend to your needs. Your body and mind will thank you.

As always, talk with your primary care provider if you are experiencing any health issues.

Want more breathing tips? Read our Daily Breathing article at genesishcs.org/breathing.

LiveWell

Mon, 04/24/2023 - 08:00

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Recipe: Insta Pot Lentil Soup

Read more about Recipe: Insta Pot Lentil Soup

Ingredients:

2 tablespoons extra-virgin olive oil
1 medium yellow onion, diced
4 medium carrots, diced
3 stalks celery, diced
4 sprigs fresh thyme
1 teaspoon kosher salt
¾ teaspoon smoked paprika
½ teaspoon black pepper
1 ½ cups French green lentils
4 cloves garlic, minced (about 4 teaspoons)
1 can fire-roasted tomatoes, diced (15 ounces)
1 can crushed tomatoes (15 ounces)
4 cups low-sodium vegetable broth
Fresh parsley for serving, chopped
Parmesan cheese, freshly grated, optional
Crusty bread, optional

Instructions:

Drizzle the oil into the pot. Set to sauté. Once the oil is hot, add the onion and stir. Continue to cook the onion, stirring often, until it is very soft, beginning to lightly brown and break down, about 8 minutes.

Dice carrots and celery and add to the pot. Sauté until the carrots and celery are barely soft, about 2 minutes. Bundle the thyme sprigs together to make them easier to pull out later. Add salt, smoked paprika and pepper.

Add the lentils and garlic to the pot and stir to coat them in the spices. Let cook 30 seconds until the garlic is fragrant. Add the diced tomatoes, crushed tomatoes and vegetable broth.

Cover and seal the instant pot. Set to cook on high pressure for 15 minutes, then allow the cooker to release pressure naturally. This will take about 10 to 15 additional minutes.

Open the lid and stir the soup. Remove the thyme stems, leaving the leaves in the soup. If the soup is too thick for your liking, thin with a bit of water or additional stock until you reach your desired consistency. Taste and adjust the seasonings as desired.

Serve hot with a sprinkle of parsley, Parmesan cheese and bread for dipping.

Nutritional information:

Serving size: 1 ½ cups
Number of servings: 6
Calories per serving: 236
Total fat: 12 g
Saturated fat: 5 g
Cholesterol: 135 mg
Sodium: 516 mg
Carbohydrates: 12 g
Fiber: 16 g
Sugar: 10 g
Protein: 36 g

Storage:

Place leftover soup in an airtight container in the refrigerator for up to five days, or freeze for up to three months. Let thaw overnight in the refrigerator before reheating.

Approved by:
Maurine Maneely
Genesis Registered Dietitian

Find more recipes at genesishcs.org/eatwell.

LiveWell

Recipes

Mon, 04/24/2023 - 08:00

Learn how to make this delicious lentil soup with an insta pot.

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Three Sneaky Ways to Add Protein to Your Diet if You Don’t like Meat

Read more about Three Sneaky Ways to Add Protein to Your Diet if You Don’t like Meat

Protein. You know you need it, but if you don’t like meat or are opposed to eating it, it might feel like your options are limited. After all, you can only dip apples in peanut butter so many times before it starts to get old. It’s tempting to ignore, but protein is crucial for a healthy diet.

According to the National Library of Medicine, protein can help you heal more quickly, support healthy weight loss and lower your blood pressure.

If the thought of a big juicy steak doesn’t make you salivate, don’t worry. Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.

1. Add snacks to your rotation

Have you ever grabbed a snack to appease your grumbling stomach, only to still feel hungry? According to the National Library of Medicine, a protein-rich diet can help you feel fuller longer. Fend off the midday munchies with one of these snacks.

Keep sunflower or pumpkin seeds, edamame or string cheese on hand for a quick pick-me-up.
Cottage cheese is a protein powerhouse. It’s a great snack on its own or with fruit.

2. Swap an ingredient in one of your go-to meals with a protein-rich alternative

If an ingredient isn’t crucial to the structure of the meal, try switching it out with a protein-fueled substitute. Experiment to find the best fit for your dish. It might take some trial and error, but it will be worth it in the long run.

Switch up your spaghetti dinner by using whole-grain pasta. If you don’t like the taste of whole- grain noodles, try chickpea pasta instead. Both are protein-rich options.
Is plain Greek yogurt too bitter for you on its own? Try using it in place of sour cream. You probably won’t notice the difference during your next taco night.
Making a rice dish? Use quinoa or lentils as the base.

3. Boost your favorite meals by adding protein

Adding protein to a meal doesn’t have to mean adding a piece of grilled chicken to your plate. Adding an extra ingredient (or two) can enhance the flavor of your meal while making it healthier. You never know, you might find a new way to prepare your favorite dish.

Next time you pour yourself a bowl of cereal, toss in some cashews or peanuts for an extra crunch and boost of protein.
Love ramen? Add an egg, mushrooms or high-protein vegetables like cooked spinach or peas to your noodles.

LiveWell

Mon, 04/24/2023 - 08:00

three sneaky ways to add protein to your diet if you don’t like meat

Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.

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Genesis Coshocton Medical Center

Read more about Genesis Coshocton Medical Center

The new 60,000-square-foot center brings together 200+ employees, including the region’s best physicians, advanced practice providers, nurses, multi-skilled technicians, technologists, therapists, and other clinical and support staff.

The Genesis Coshocton Medical Center offers:

Emergency Department open 24 hours a day, 7 days a week

10 patient rooms
Specialized rooms for major medical resuscitation and behavioral health needs
Genesis Community Ambulance Service medical transport

Outpatient Surgery

9 pre/post rooms, 2 surgical suites and 1 minor procedure room
Surgeries and procedures: examples include orthopedics and orthopedic sports medicine; podiatry, ENT, urogynecology, OB/GYN, endoscopy and general surgery

Overnight Observation Unit

10 patient rooms

Imaging

Magnetic Resonance Imaging
Computed Tomography (CT) scans
X-ray
3D Mammography
Ultrasound

Laboratory for patient testing such as blood draws open 24/7

Cardiac diagnostics such as echocardiograms, stress tests, vascular ultrasound, EKGs, Holter monitors and cardiac computed tomography scans (CTs)
Respiratory therapy, including pulmonary function tests and arterial blood gases
Physical, occupational and speech therapies
Medical offices for physician specialists:
- Surgeons
- General and Invasive Cardiologists
- Gastroenterologists
- Ear, Nose and Throat Specialists

High-quality healthcare throughout Coshocton

In addition to the Coshocton Medical Center, Genesis offers other healthcare services in the Coshocton area, including:

• Primary Care, 410 Main Street, Suite A & 23599 Airport Road

• Orthopedics, 23599 Airport Road

• Urogynecology, 23599 Airport Road

• OB/GYN, 23599 Airport Road

• Podiatry, 23599 Airport Road

• Occupational Health, 23599 Airport Road

Celebrating the opening

Before the Genesis Coshocton Medical Center officially opened its doors, multiple events were held to celebrate what this new healthcare facility means to the residents of Coshocton and surrounding counties.

Here is the look at the festivities:

Family Fun Day

Community members of all ages toured the new facility on Saturday, March 18. They met their future caregivers, viewed new diagnostic and treatment equipment, and enjoyed refreshments and a door prize drawing.