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Myth Busters

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There are a lot of health claims out there today. Here are some common ones. Find out which claim might work for you.  

 

 “Although weight is an important measure of health and can help you prevent and control many diseases, it’s not the only thing to consider.”

 

Myth: You can’t be healthy if you are overweight. 

Fact: “Although weight is an important measure of health and can help you prevent and control many diseases, it’s not the only thing to consider,” said Sarah Brauning, R.D., L.D., C.D.C.E.S., Genesis Diabetes & Nutrition Education. Instead, we should focus on positive health behaviors. In fact, the stigma of being overweight may cause more mental health concerns than being overweight. 

 

Myth: Get 10,000 steps daily to be healthy. 

Fact: The “10,000” as the magic number for daily tracking steps is arbitrary. In a recent study, it was found that you may able to reap health benefits by taking half that number of steps each day. For older women, researchers found taking as few as 4,400 steps per day was associated with a 41% lower risk of dying. Also, it doesn’t seem to matter if you take those steps power walking, cleaning your house or running errands to get the benefits. 

 

Myth: Drink eight glasses of water a day or you will get dehydrated. 

Fact: Drinking eight glasses of water a day is not necessarily true. If your urine is dark yellow, make sure you are getting enough fluid. Eight is not the miracle number. Even if you’re not thirsty, drink plenty of fluids to prevent dehydration. Plus, beverages other than water and the foods you eat also help you get the fluids you need. 

 

Myth: If you want to lose weight, be sure to eat breakfast. 

Fact: Eating breakfast is a successful strategy for some, because it can help prevent you from eating more later in the day. However, a Cornell University study found that the non-breakfast eaters didn’t overeat at lunch and dinner, and instead they ended up eating about 400 fewer calories a day.  

 

 

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.

There are a lot of health claims out there today. Here are some common ones. Find out which claim might work for you.

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Lemon blueberry oatmeal

Submitted by aduranplazola on

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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.

Lemon blueberry oatmeal

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If the Shoe Fits, Should You Wear It?

Submitted by aduranplazola on

Your shoes can make or break your fashion style any day of the week. Many people fall victim to wearing uncomfortable shoes – but hey, they look great! Comfort might not be the only thing you may be giving up for fashion. Long-term damage to your feet, and the rest of your body, can happen if you aren’t careful.  

The following tips on good footwear may prevent toe, foot or ankle problems now – or later in life. 

  • Have your feet measured regularly. The size of your feet may change as you grow older. 

  • Have both feet measured. Often one foot is larger than the other. The shoes should be fitted to the larger foot. 

  • Don’t choose shoes based on the size marked inside. Sizes vary among shoe brands and styles. Pick shoes by how they fit your feet. 

  • Choose a shoe that conforms as nearly as possible to the shape of your forefoot (the front, widest part of your foot). 

  • Look for roomy footwear that has a wide toe box with more room for your toes and the ball of your foot. You should be able to wiggle your toes in your shoes. 

  • Make sure your heel fits comfortably in the shoe with a minimum amount of slipping. 

  • Avoid high-heeled, narrow and pointed-toe shoes if you can. High-heeled shoes increase pressure on the front of the foot. If you can’t avoid wearing pumps or high-heeled shoes, look for a pair that gives your toes more room. 

  • Choose shoes with heels that are no more than 2 inches high. 

  • Alternate these shoes with flat, roomy shoes to give your toes a chance to move freely. 

  • Look for shoes made of materials that give or stretch. They will be the most comfortable for your toes and feet. 

  • Look for shoes that do not have seams. This will prevent rubbing or irritation of the skin. 

  • Consider sandals, soft leather flat shoes, slippers or inexpensive cloth shoes for at-home wear. If you have an enlarged toe joint, cut a hole in the cloth shoes. 

  • Plan to buy your shoes at the end of the day when your feet are most swollen. Foot size may vary half a size from the morning to the evening or after a day at work. And wear the type of socks that you will most often wear with the shoes to be sure they fit. 

  • Stand during the fitting process because the foot gets longer when you stand. 

  • Walk around the shoe store to make sure that the fit feels right in both shoes. 

 

 

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 shoes can make or break your fashion style any day of the week.

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Should I add more fiber to my diet?

Submitted by aduranplazola on

If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine and colon, and helps to clean out your body. By ensuring you have enough fiber in your diet, you can help prevent the following: 

  • Heart disease: Fiber helps lower your cholesterol. 

  • Diabetes: Fiber helps control blood sugar levels. 

  • Digestive Problems: Fiber helps to prevent constipation and hemorrhoids. 

  • Weight Gain: A high-fiber diet is lower in calories and tends to make you feel full faster. 

 

Olivia Barclay, R.N., Genesis Diabetes Nutrition & Education, says, “The average middle-aged man should be consuming 38 grams of dietary fiber a day and 25 grams is the recommendation for women. Most Americans consume only about sixteen grams a day on average.” Getting a range of fiber types in your diet is essential. Barclay recommends eating various fruit, vegetables, legumes and whole grains daily to meet your dietary fiber goal. 

 

“The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

 

The FDA considers dietary fiber a nutrient of public health concern because low consumption is associated with many potential health problems. One problem is constipation, the most reported gastrointestinal complaint in the United States. Research shows not enough fiber in your diet can also lead to an increased risk of developing Type 2 diabetes and cardiovascular disease. 

 

Dietary fiber, the indigestible part of plant material, is made up of two main types: soluble fiber, which quickly dissolves in water and is broken down into a gel-like substance in the colon, and insoluble fiber, which does not dissolve in water and is left intact as food moves through the gastrointestinal tract. 

 

Soluble fibers are found in beans, lentils and apples that help the body absorb water from partially digested food and slow digestion, making you feel fuller longer and regulate blood sugar. By adding soluble fiber to your diet, you can lower your LDL (bad) cholesterol and glucose levels. Oats and barley have FDA-approved health claims for reducing cardiovascular disease by lowering cholesterol. Oatmeal is a great fiber source, but if you choose a different ready-to-eat breakfast cereal, make sure whole grain is the first ingredient and check the amount of dietary fiber per serving. Insoluble fibers can help because they move food through your body and help keep your bowel movements regular. They are found in whole wheat bran and some whole grains, nuts and legumes.   

 

Knowing the vital role dietary fibers play in your health will help you make better choices about the foods you eat. Barclay says, “The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

 

 

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

If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet.

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Wine's dry sense of humor

Submitted by aduranplazola on

Wine is enjoying a reputation for boosting heart health as well as spirits. While shown to be fundamentally true, it is perhaps with a dry sense of humor that some of the sweeter wines hold the least cardiovascular benefit. From Andre to Zinfandel, where do your tastes fall? Take our quiz to test your wine 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.

Wine is enjoying a reputation for boosting heart health as well as spirits.

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Quiz: plant-based diets and your health

Submitted by aduranplazola on

Is a plant-based diet the best method to lose weight and improve overall health? Let’s find out how much we really know about vegetarianism and veganism! Take the quiz to 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. Before making any significant changes, please consult your doctor.

Is a plant-based diet the best method to lose weight and improve overall health? Let’s find out how much we really know about vegetarianism and veganism!

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The Eyes Have It! How to Maintain Good Eye Health

Submitted by aduranplazola on

Good vision is an important part of your daily life. Your eyesight helps you to do well at work, at home and behind the wheel.  It's essential to keep your eye health in top shape.  The easiest way to protect your vision is to have regular eye exams with an optometrist.   

 

Here are some other ways to keep your eyes healthy at any age. 

 

Healthy foods are important to eye health 

Choose foods rich in antioxidants, like Vitamins A and C; and leafy, green vegetables and fish are helpful to healthy eyes. Fatty fish, such as salmon, contains essential omega-3 fatty acids that are important to the macula's health, the part of the eye responsible for central vision. Too many antioxidants, alcohol consumption, or saturated fats can create free-radical reactions that can harm macula. Also, foods high in fat can cause deposits that constrict blood flow in the arteries. The blood vessels that feed the eyes are especially sensitive to this blockage.  

 

Exercise helps your eyes too 

Exercise does the body good and the eyes too. Even mild exercise improves blood circulation in your body, and that includes the eyes. Improved circulation delivers oxygen to the eyes and helps to remove toxins. 

 

Get a good night's sleep 

Your eyes will feel better when you get the sleep you need. Enough rest will support your eye health; you'll look great and perform better at your daily tasks.  

 

Wash your hands 

Keeping your hands clean is so important when it comes to your eyes, especially if you're wearing contact lenses. Before you touch your eye or put in or remove a contact lens, wash your hands with mild soap and dry with a lint-free towel. Some germs and bacteria from your hands can cause serious eye infections, like bacterial conjunctivitis (pink eye). Touching or rubbing your eyes is one way you can catch a cold because whatever is on your fingers goes right onto your eye's surface. 

 

Smoke is terrible for your body and your eyes. 

Smoking exposes your eyes to high levels of oxidative stress. While the connection has not been thoroughly studied, it’s known that smoking increases your risk for various health conditions that affect the eye.  

 

Wear your shades 

Sunglasses help to protect your eyes from harmful ultraviolet (UV) light. The best sunglasses have both UVA and UVB protection. Also, wearing a wide brim hat can reduce the amount of UV radiation to your eyes. Bonus: You’ll look super cool as well.  

 

Be careful of too much screen time 

You're probably using digital devices for hours each day at work and home. These devices are exposing your eyes to a high-energy blue light. Blue lights are wavelengths emitted near the bluer part of the spectrum. Lutein & Zeaxanthin are eye nutrients concentrated in the macula and help filter out the blue light. Lutein and Zeaxanthin can’t be produced by our bodies and must be obtained through supplements and vitamins-rich foods.  

 

If you spend time on a computer, here are some other ways to help reduce blue light:  

  • Position your computer screen 20 to 24 inches from your eye. 

  • Position the top of your computer screen slightly below your eye level. 

  • Adjust lighting around your computer to minimize glare on the screen. 

  • Use the 20/20/20 rule by taking a break every 20 minutes to focus on an object 20 feet away for 20 seconds. 

  • When your eyes become irritated or dry, use lubricating eye drops. 

 

 

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.

Good vision is an important part of your daily life. Your eyesight helps you to do well at work, at home and behind the wheel.

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Yogurt, pickles and sauerkraut- oh, my!

Submitted by aduranplazola on

Imagine a breakfast of pickles, sauerkraut, tempeh and kimchi with yogurt and sourdough bread a la carte. Probably not as tempting as pancakes and bacon unless, of course, the goal is probiotics. Probiotics are live microorganisms, such as bacteria and yeasts naturally present in fermented foods. Unsurprisingly, many consumers purchase probiotics as dietary supplements. 

 

Bacteria and other microorganisms are generally considered to be harmful “germs,” but many are beneficial. Some bacteria help digest food, destroy disease-causing cells or produce vitamins. Probiotics contain several beneficial microorganisms, usually bacteria belonging to the Lactobacillus and Bifidobacterium groups. Probiotics also include good yeast, such as saccharomyces boulardii.  

 

The microorganisms in probiotics have fermented food for thousands of years and probiotic supplements remain popular. A National Health Interview Survey (NHIS) showed roughly 4 million American adults per month purchase probiotics. Among consumers, probiotics are the third most common dietary supplement behind vitamins and minerals. Adults’ use of probiotics quadrupled between 2007 and 2012.  

 

Probiotics live mainly in the gastrointestinal tract. With enough probiotics, these healthy microorganisms help protect the GI tract from harmful microorganisms, improve digestion and may provide other health benefits. Probiotics can cause gas in healthy people, but rarely cause infections or other health issues. “Probiotics are most likely to cause problems, such as bacterial infections, in patients who are already seriously ill or have weak immune systems,” said Sean Beach, Registered Dietitian with Genesis Diabetes & Nutrition Education. “People considering using probiotics should consult a medical professional first.”  

 

The FDA regulates probiotics as a dietary supplement, food ingredient or a drug depending on intended use. Probiotics sold as dietary supplements require no FDA approval. Their labels may say they improve bodily function, but without FDA approval probiotic dietary supplements are not permitted to make health claims, such as lowering disease risk. 

 

Acquiring probiotics from diet alone can be tricky because food manufacturers are not required to show a specific dose of a specific probiotic and the microorganisms must be live to provide benefit. For example, when purchasing yogurt ensure its container lists “live” or “active cultures.” Pasteurization usually kills live bacteria, but unpasteurized products—particularly unpasteurized sauerkraut—provide live bacteria. Pickles made with vinegar have no probiotic effects, but fermented pickles do. 

 

Despite probiotic supplements’ popularity, most studies fail to prove significant benefits to healthy individuals. The bacteria apparently help only those suffering from a few specific intestinal disorders. A balanced diet including yogurt and fermented foods should provide enough probiotics to keep most people healthy. 

 

 

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 a breakfast of pickles, sauerkraut, tempeh and kimchi with yogurt and sourdough bread a la carte.

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Is a journal your way to better health?

Submitted by aduranplazola on

Eat healthy, exercise, get plenty of rest and write in a journal. What?! Just what you need, one more thing to do. Plus, how is writing your thoughts and feelings going to improve your health? Take our short two-question quiz to find out if writing could help you be the best you. 

True or false: Journaling can improve your mental well-being. 

True. If your first concern when reading this quiz was “How will I find time to do this,” chances are you are already stressed. Although some stress is beneficial, continued high levels of stress can wreck your life with headaches, upset stomachs, trouble sleeping, weakened immune systems and the list goes on and on. 

According to a study by the Cambridge University Press, the good news is that writing about stressful events can reduce stress and help you identify and solve problems. Even better, you don’t have to do it every day. The study recommends 15 to 20 minutes a day, three to five times over four months. 

True or false: Journaling can heal physical wounds faster. 

True. No, that is not a misprint. In 2013, New Zealand researchers found 76% of adults who journaled about their thoughts and feelings for 20 minutes, three days in a row, two weeks before having a biopsy were fully healed within 11 days. Of the group that did not journal, only 42% recovered as quickly.  

Still wondering if journaling can help you in life? We can’t promise that you will write the next blockbuster or become a leader who will be remembered for centuries, but there may be something to it as some of history’s most successful people from various professions kept journals, including Winston Churchill, Marie Curie, Benjamin Franklin, Thomas Jefferson, Frida Kahlo, George Lucas, Isaac Newton, Leonardo da Vinci and Mark Twain. 

 

 

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.

Eat healthy, exercise, get plenty of rest and write in a journal. What?! Just what you need, one more thing to do.

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6 pregnancy surprises uncovered (mums the word)

Submitted by aduranplazola on

Surprise, you’re pregnant!  

Or maybe it’s more accurate to say, “You’re pregnant? Here come the surprises!” 

 Whether you’ve planned for this pregnancy or not, the unique process of pregnancy arrives with unexpected and sometimes delightful side effects. 

So here are six pregnancy surprises to know about:   

1. You’re growing a baby and an extra organ.

We know a woman’s body grows a baby during pregnancy, but how about that extra organ moms produce to care for their bundle of joy? The placenta is an organ that serves as a sustaining station, providing oxygen and nutrients for the developing fetus. It also removes waste products from the baby’s blood. Vaginal deliveries come with an after-birth; think “after party,” but less party because the placenta needs to be removed.   

2. Morning sickness won’t tell time.

Despite its name, nausea and vomiting can occur around-the-clock. Though most women only experience morning sickness during the first trimester, some go green with queasiness throughout nine months. In severe cases, morning sickness can cause dehydration or loss of pre-pregnancy body weight, requiring hospitalization with intravenous (IV) fluids and medication. Talk with a physician if your morning sickness just won’t quit.  

3. Take caution of joints + relaxin’.

The hormone “Relaxin” (yes, that’s the real name) loosens hip joints and the pelvis in preparation for a vaginal birth.  

Be aware that relaxin also works its magic on all joints, ligaments and muscles in the body. That means it’s easier to roll an ankle or feel wobbly knees. Plus, with lax ligaments and added baby weight, back discomfort may flare. Avoid injuries by not lifting heavy items, skipping high heels and prioritizing prenatal, low-impact strength exercises.  

4. You’re craving what?!?

Pickles and ice cream are classic pregnancy cravings, but what about chalk, soap, coffee grounds or soil? Cravings for non-food substances are called “pica,” a Latin word for magpie, a bird known for eating almost anything. 

“Cravings for earth substances such as chalk or clay is known as geophagia. Such cravings can be linked to iron deficiency,” explained Callie Crider, D.O, obstetrician/gynecologist with the Genesis OB/GYN Group. 

Although the body may yearn for non-edible oddities, say no to non-food items since they can be toxic to mom and baby. Instead, talk with your physician about the pica cravings and begin monitoring your iron intake, along with other vitamins and minerals.  

5. Docs approve depression meds.

The risk of birth defects from exposure to antidepressant medication is very low. On the other hand, untreated mental illness poses risks to a developing fetus. For example, a depressed woman is less likely to seek quality prenatal care and more likely to engage in unhealthy habits and behaviors like smoking or substance abuse. While doctors approve most antidepressant medication, it’s essential to recognize that approximately 30 percent of babies whose mothers take antidepressants will experience neonatal adaption syndrome, which can cause temporary jitteriness, irritability or difficulty breathing. Concerned? Bring up the topic during your next ob-gyn appointment.  

6. Your heart is full!

Mix extra hormone doses and life-changing events and you’re sure to have a heart full of emotions – but during pregnancy, that’s not all it’s full of. Blood volume increases between 30 and 50 percent during pregnancy. In addition to pumping more blood, the heart also pumps faster by 10 to 15 bpm. Typically, normal heart function will resume a few weeks after labor and delivery. In the meantime, mothers with pre-existing heart conditions should talk with their physician for the best ways to manage conditions and prevent complications.  

Have more questions? Uncovering more pregnancy surprises? Talk with your physician or reach out to Genesis Maternity Services at 740-454-4321. 

 

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.

Surprise, you’re pregnant!  

Or maybe it’s more accurate to say, “You’re pregnant? Here come the surprises!” 

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