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Ways to keep your brain healthy

Submitted by aduranplazola on

Do you want to live a long healthy life? Of course. So, you probably get plenty of exercise, try to eat right and avoid things that negatively impact your body. However, are you doing everything you can to keep your brain healthy for the long run? 

Take our quiz to find out. 

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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 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.

Do you want to live a long healthy life? Of course. So, you probably get plenty of exercise, try to eat right and avoid things that negatively impact your body.

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Roasted Cauliflower Three Ways

Submitted by aduranplazola on

Heart healthy recipe: Roasted Cauliflower Three Ways. Cauliflower contains unique plant compounds that may reduce the risk of heart disease and cancer. You’ll find Italian, Mexican and Indian-inspired versions within this roasted cauliflower recipe. 

 

 

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Ingredients  

  • Basic roasted cauliflower 
  • 1 large head of cauliflower 
  • 2 to 3 tablespoons extra-virgin olive oil, as needed 
  • ¼ teaspoon fine sea salt 
  • Freshly ground black pepper, to taste 

 

Italian version 

  • 3/4 cup (about 1 1/2 ounces) grated parmesan 
  • 1 teaspoon chopped fresh Italian parsley, for garnish 
  • Grated lemon zest, for garnish 
  • Red pepper flakes (optional), for garnish 

 

Mexican version 

  • ½ teaspoon ground cumin 
  • ¼ teaspoon chili powder 
  • ¼ cup raw hulled pumpkin seeds 
  • 1 teaspoon finely chopped fresh cilantro, for garnish 
  • Grated lime zest, for garnish 

 

Indian version 

  • ½ teaspoon curry powder 
  • 1 teaspoon finely chopped fresh cilantro, for garnish 
  • Red pepper flakes (optional), for garnish 

 

Directions 

Preheat the oven to 425 degrees and line a large, rimmed baking sheet with parchment paper for easy cleanup. 

To prepare the cauliflower, cut off the nubby base, then quarter it into four even wedges. Slice off just the inner core areas, leaving the rest intact. Cut across each piece to make 1/2″ wide slices, then use your fingers to break apart any florets that are stuck together. 

Place the cauliflower on the prepared baking sheet, drizzle with 2 tablespoons olive oil, and sprinkle with the salt and some pepper. Toss until the ingredients are evenly distributed and the cauliflower is lightly coated in oil, adding another drizzle of oil only if necessary. 

If you’re making basic roasted cauliflower, arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes. 

Italian version 

Arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss and sprinkle the parmesan over the cauliflower. Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 20 more minutes. Sprinkle the cauliflower with parsley, lemon zest and red pepper flakes. 

Mexican version 

Sprinkle the cauliflower with cumin and chili powder and toss until well blended. Arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss and sprinkle the pumpkin seeds over the center area of the cauliflower. Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 15 more minutes. Sprinkle the cauliflower with cilantro and lemon zest. 

Indian version 

Sprinkle the cauliflower with curry powder and toss until well blended. Arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes. Sprinkle the cauliflower with cilantro and red pepper flakes. 

 

Nutritional information (per serving)  

Serving Size: 1 side serving of basic roasted cauliflower. Serves 4.

  • Calories 128 
  • Total fat 9.3g 
  • Saturated fat 1.5g 
  • Trans fat 0g 
  • Polyunsaturated fat 1g 
  • Monounsaturated fat 6.3g 
  • Cholesterol 0mg 
  • Sodium 208.3mg 
  • Total carbohydrate 10.4g 
  • Dietary fiber 4.2g 
  • Sugar 4g 
  • Protein 4g

 

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.

Heart healthy recipe: Roasted Cauliflower Three Ways. Cauliflower contains unique plant compounds that may reduce the risk of heart disease and cancer.

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Reactions to skin care

Submitted by aduranplazola on

With so many skincare products available, including cleansers, moisturizers and cosmetics, it can be challenging to know which products to choose. Even if you know your skin type - normal, oily, dry or a combination of the two, a product can still irritate your skin.  

 

Sometimes, a skincare ingredient can trigger a reaction. The Food and Drug Administration (FDA) regulations require the ingredients used in cosmetics to be listed on the product label so consumers can avoid substances that have caused reactions in the past. 

 

Before you slather your skin with your latest purchase to moisturize, tint or add a pleasant fragrance, see if it passes the skin test.   

 

To test a skincare product, the American Academy of Dermatology Association recommends the following tips: 

  • Apply the product to a test spot twice daily for seven to 10 days. Choose a small area on the underside of your arm or the bend of your elbow where the product won’t be rubbed or washed away. Use the normal amount you would use as if you were applying the product regularly. 

 

  • Leave the product on your skin for as long as you would normally. If you’re testing something that you would usually wash off, like a cleanser, keep it on your skin for as long as the instructions say. 

 

  • If after seven to 10 days you don’t have a skin reaction, such as red, itchy skin, go ahead and use the product. 

 

  • Keep in mind that some ingredients, such as retinol and glycolic acid, can irritate your skin, particularly if your skin is sensitive. This is normal and temporary. 

 

  • If you develop a skin reaction, gently wash the product off as soon as possible, and don’t use it again. If your reaction to a product is severe and not relieved with cool compresses or petroleum jelly, you may need to seek medical attention. 

 

Sometimes, discovering the cause of skin irritation is easier said than done. If it is difficult to pinpoint the exact ingredient causing your skin to react, talk to a board-certified dermatologist who can help.  

 

 

 

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.

With so many skincare products available, including cleansers, moisturizers and cosmetics, it can be challenging to know which products to choose.

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Don’t Be a Sitting Duck

Submitted by aduranplazola on

Too much sitting is harmful — even if you exercise regularly. “Research shows that being sedentary outside of physical activity (for example, running or going to the gym) raises your risk of developing many serious health conditions, including coronary heart disease, type 2 diabetes, and breast and colon cancers,” said Stephen Ulrich, M.D., Perry County Family Practice, New Lexington, OH. It also shortens your life expectancy.

 

 

It’s easy to understand how we’ve become so sedentary. We can hit the drive-thru at the bank or coffee shop or take the elevator rather than walk up the steps. Many of us spend hours in front of a computer during the workday and a TV screen in the evening. In fact, the average person spends at least nine hours per day sitting. That’s more than half of your waking hours.

 

 

We should ALL increase our standing and walking time during the day. In fact, if you are overweight, you should try to increase the amount of time you spend in non-exercise physical activity by two and a half hours a day. While that may sound a bit overwhelming, when you break it down into short intervals throughout the day, it’s not. Taking frequent standing and moving breaks can quickly add up.

 

 

You burn 30% percent more calories when you stand versus when you sit. And the accumulation of muscle contractions required to move throughout the day uses more energy than a continuous period of dedicated physical exercise.

 

 

Here are a few tips to help you get moving:

· Get up every 30 minutes when you are on your computer. Take a break for several minutes to stand, stretch and move about.

· Do chores standing up, such as folding laundry, when you’re watching TV.

· Stand when you’re talking on the phone.

· If you work in an office, encourage your colleagues to stand during meetings.

· Take a short walk during your lunch break.

· Use a fitness tracker to track your steps throughout the day and set increasing goals for yourself.

 

 

 

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.

Too much sitting is harmful — even if you exercise regularly.

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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. Before 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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