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Lifting hacks to prevent back pain

Submitted by aduranplazola on

No one is immune to back pain, which is often the result of injury from lifting heavy things. Here are some easy hacks to avoid an injury.

 

Before casually picking up a light or heavy load, plan the best way to lift it. This could include asking for help.

 

Lift and move slowly and carefully. The time you take to use the right techniques is far less than the days, weeks or months it can take to heal from an injury.

 

Follow these rules:

  • Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
  • Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle.
  • Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
  • Use your feet to change direction. Keep your shoulders in line with your hips.
  • Set your load down carefully, squatting with your knees and hips.

 

If you have a job that requires you to lift objects frequently, check with your employer for resources on learning proper lifting techniques.

 

Keep moving! Strengthening your core and staying active will help keep your back muscles and tendons strong. You can find several core, back and leg-strengthening exercises online. Talk with your doctor before starting any exercise program.

No one is immune to back pain, which is often the result of injury from lifting heavy things. Here are some easy hacks to avoid an injury.

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Warm up to exercise

Submitted by aduranplazola on

You’ve made a commitment to being more active. Good! Now let’s say you decide to go for a brisk walk. You’re probably thinking “Walking is not strenuous, so I don’t need to warm up or stretch.” You’re not alone in that line of thinking, but here’s why it’s always a good idea to warm up and stretch before any level of physical activity. 

 

When you warm up with some easy activities like waking in place, stretching or even taking a slow stroll, here is what happens to your body: 

 

  • Your joints become more flexible, heading off potential orthopedic issues. 

  • Your muscles work better as they warm up. 

  • Your heart rate goes up, but because it does so slowly, there is less stress placed on your heart. 

  • The blood supply to your muscles is increased, making them work more efficiently. 

  • Your blood also releases more oxygen, which helps you during your exercise. 

 

The type of warming up you should do depends on a lot of factors, like your physical condition and what you plan to do for exercise. The main point to remember is that your warm-up should start slowly and build in intensity to a level that doesn’t tire you too much or overwork your body.  

 

Most experts recommend stretching as part of any warm-up routine. Activities like stretching and low-intensity walking are examples of active warm-ups. You can also use some passive warm-ups like getting in a sauna for a few minutes. Passive warmups can provide some benefits like raising your body temperature, but they don’t give you all the benefits you get with active warm-ups. 

 

Warming up and preventing injuries 

 

Warming up before exercising isn’t a guarantee that you won’t get injured during your exercise, but it can help to prevent some injuries. It only takes a few minutes – typically 10 minutes is recommended – so it would be wise to consider warming up. 

 

Before you start any exercise program, it’s best to talk with your primary care doctor for recommendations on a program that’s right for you. 

 

 

 

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.

You’ve made a commitment to being more active. Good! Now let’s say you decide to go for a brisk walk.

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Volunteer for better health

Submitted by aduranplazola on

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community. Whether it means collecting food for a food bank, assisting young learners master reading, providing companionship for older neighbors, or cleaning up a local section of highway, a volunteer helps by giving their time.  

What you might not realize is that it also benefits the people who volunteer.  

 

A study from Carnegie Mellon University found adults over 50 who volunteer regularly are less likely to be diagnosed with high blood pressure than non-volunteers. Lower blood pressure has other health advantages, such as a lower risk for heart disease, stroke and premature death.  

 

How much time do you need to donate to get physical results? This same Carnegie Mellon University study found 200 hours of volunteering per year correlated to lower blood pressure. Let’s break that down – Americans spend an average of four hours a day watching TV and five to six hours a day on their phone, possibly doing both at the same time. Imagine how helpful it could be if a portion of that time was spent helping others. 

 

Benefits to your heart and mind 

When you feel like you’ve done something good, a neurotransmitter in your brain releases dopamine, which helps decrease stress and increase positive, relaxed feelings. A social connection through volunteer activities can help with feelings of loneliness or isolation. Placing the focus on the needs of others can also create a sense of purpose.     

 

A 2012 study in the journal Health Psychology found that the people who volunteer regularly lived longer, but only if their intentions were to truly help others and not self-serving.  

“Helping others and knowing that what we do makes a difference in the life of another can provide a sense of accomplishment” said Denise Williams, Licensed Independent Social Worker 

 in Behavioral Health Therapeutic Services, Genesis HealthCare System. “That sense of fulfillment can be a source of hope, strength and resilience for the volunteer.” 

 

 

 

 

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.

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community.

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Control your food portions for a well-balanced diet

Submitted by aduranplazola on

While exercise is a vital part of maintaining good health, a well-balanced diet is just as important. Eating a variety of foods provides your body with the fuel and nutrients it needs. The number of certain foods and calories you need to eat depends on your age, gender, level of physical activity and overall health. 

 

Not sure where to start? Maurine Maneely, R.D., L.D., MBA, Genesis Clinical Nutrition Manager, suggests specific food and calorie recommendations for you. Ask your doctor for a referral to a registered dietitian, who is the best source for personalized advice. Also, Maneely recommends these easy tips when choosing a meal or snack. 

 

  • Enjoy: fruits and vegetables, whole grains, eggs, fish, lean meats 

  • Avoid: Processed foods, snack foods, sugary drinks, alcohol 

 

Maneely says another way to think about portion control is to draw an imaginary line down the center of your plate. Then draw a second imaginary line through one of the halves – you now have three sections. Load up the largest portion (or half the plate), with non-starchy vegetables, like salad, green beans, broccoli, cauliflower or tomatoes. 

 

Fill one of the smaller sections (a quarter of the plate) with starchy foods. Carbohydrates provide 45 to 60% of your energy level, so it’s best to opt for good carbs, such as sweet potatoes, brown rice, quinoa, legumes, beans, nuts and seeds, 100% whole grains, and raw, whole and fresh fruits and vegetables. 

 

Fill the remaining small portion (a quarter of the plate) with protein. A daily source of protein is crucial for the body’s regulation and maintenance. In addition to the meaty sources (chicken, turkey and beef), you can also find protein in other places, such as eggs, fish and dairy. 

 

The easiest step you can take is to drink water with your meal. Hydration is key to keeping your skin beautiful, digestive system running smoothly, and energy levels high. Add a glass large glass of water to your meal, and voila – you have set the perfect plate. 

 

 

 

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.

While exercise is a vital part of maintaining good health, a well-balanced diet is just as important.

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Wheat berry edamame salad

Submitted by aduranplazola on

Thursday, April 21, 2022

Recipes

Wheat berries are the edible part of the wheat kernel before undergoing any processing. They have a slightly sweet and nutty flavor. These little gems are high in fiber and have been shown to reduce inflammation and boost metabolism. 

 

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 Serves 8 to 10 

Ingredients: 

  • 8 cups water 
  • 1 cup dry wheat berries 
  • 1 (15 oz.) can black beans, drained and rinsed 
  • 2 cups frozen, shelled edamame, thawed 
  • 1 cup chopped red tomato 
  • ¾ cup finely chopped red onion 
  • 4 tablespoons extra virgin olive oil 
  • 3 tablespoons red wine vinegar 
  • Cracked black pepper and kosher salt to taste 

Directions: 

Combine water and wheat berries in a saucepan. Bring to a boil. Reduce heat, cover and simmer 55 minutes. Place in a fine mesh strainer, run under cold water to cool quickly, drain. Combine the wheat berries with the remaining ingredients in a large bowl.  Serve immediately or cover and refrigerate up to 8 hours in advance. Serve at room temperature. 

Nutritional information (per serving)  

  • Calories: 260 
  • Total fat: 5g 
  • Saturated fat: 0g 
  • Trans fat: 0g 
  • Unsaturated fat: 7g 
  • Cholesterol: 0mg 
  • Sodium: 65mg 
  • Carbohydrates: 45g 
  • Fiber: 9g 
  • Sugar: 11g 
  • Protein: 11g 

 

 

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.

Wheat berries are the edible part of the wheat kernel before undergoing any processing. They have a slightly sweet and nutty flavor.

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No bones about it: Your bone health matters

Submitted by aduranplazola on

There are no bones about it – your bone health is vitally important. When you develop a condition like osteoporosis, you are susceptible to various health problems later in life. 

 

Osteoporosis is a disease that affects your bones, meaning they are thin and brittle with lots of holes inside them, like a sponge. This makes them easy to break. Osteoporosis can lead to broken bones (fractures) in the hip, spine and wrist. These fractures can be disabling and may make it hard for you to live on your own. 

 

What causes osteoporosis? 

“A lack of bone strength or bone density causes osteoporosis,” said Corey Jackson, D.O., board-certified orthopedic surgeon with the Genesis Orthopedic Group. “As you age, your bones get thinner naturally. Some risk factors can make you more likely to have osteoporosis. And some of those, like age and family history, are ones you can’t control. One of the risk factors – not getting enough weight-bearing exercise, is something you can control.” 

 

Exercises for your bones 

There are two types of osteoporosis exercises essential for building and maintaining bone density: weight-bearing and muscle-strengthening exercises. 

 

Weight-bearing exercises 

These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact. 

 

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. If you’re not sure, you should check with your healthcare provider.  

 

Examples of high-impact weight-bearing exercises are: 

  • Dancing 

  • Doing high-impact aerobics 

  • Hiking 

  • Jogging/running 

  • Jumping rope 

  • Stair climbing 

  • Tennis 

 

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you can’t do high-impact exercises.  

 

Examples of low-impact weight-bearing exercises are: 

  • Using elliptical training machines 

  • Doing low-impact aerobics 

  • Using stair-step machines 

  • Fast walking on a treadmill or outside 

 

Muscle-strengthening exercises 

These exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises. 

 

Examples of resistance exercises include: 

  • Lifting weights 

  • Using elastic exercise bands 

  • Using weight machines 

  • Lifting your body weight 

  • Functional movements, such as standing and rising on your toes 

 

Check with your healthcare provider to see what exercises are recommended for you. It’s time to start improving your bone health today for a healthier tomorrow.  

 

 

Source: Healthwise.org; National Osteoporosis Foundation 

 

 

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 no bones about it – your bone health is vitally important.

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When Life Gets Blurry, it’s Normal

Submitted by aduranplazola on

A mostly age-related normal condition that is years in the making – cataracts. Around age 40, the proteins in the lens of your eye start to break down and clump together. This clump makes a cataract, a cloudy area on your eye’s lens. Over time, the cataract gets more severe and clouds more of the lens. 

 

Cataracts can make your vision blurry, hazy or less colorful. You may have trouble reading, driving at night, or find lamps, sunlight or headlights too bright because of the cataracts.  

 

There are steps to protect your eyes and delay cataracts: 

  • Wear sunglasses and a hat with a brim to block the sun. 

  • Quit smoking.  

  • Eat healthy. Eat plenty of fruits and vegetables – especially dark, leafy greens like spinach, kale and collard greens. 

  • Get a dilated eye exam. If you’re age 60 or older, get a dilated eye exam at least once every two years. 

 

You can get cataracts in one eye or both eyes – but they can’t spread from one eye to the other.  

 

In addition to aging, your risk for cataracts goes up if you: 

  • Have certain health problems, like diabetes 

  • Smoke 

  • Drink too much alcohol 

  • Have a family history of cataracts 

  • Have had an eye injury, eye surgery, or radiation treatment on your upper body 

  • Have spent a lot of time in the sun 

  • Take steroids (medicines used to treat a variety of health problems, like arthritis and rashes) 

 

You can get cataracts for other reasons – for example, after an eye injury or after surgery for another eye problem (like glaucoma).  

If or blurred vision is interfering with your daily living, talk with 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.

Cataracts

A mostly age-related normal condition that is years in the making – cataracts.

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Explain that to me

Submitted by aduranplazola on

We should be actively involved in our doctor’s appointment to help make decisions about our health and the best, most cost-effective treatment. But sometimes that’s easier said than done because some medical terms can be confusing, and it’s hard to recall what we don’t understand.   

Studies show 40-80% of medical information we hear our provider tell us is forgotten immediately and almost half the information that is remembered is incorrect. Take notes while you are with your provider. 

If you don’t understand, don’t be shy – keep asking questions. It’s your body, after all. It’s easy to forget what you want to ask once you’re at the doctor’s office, so be sure and bring a list of questions that includes any medications or supplements that you’re taking. 

It’s easier to recall the diagnosis than the treatment. Ask for simple, specific instructions about the treatment plan so they can be recalled and followed.  

If you understand your diagnosis and the treatment plan, and follow it, you’ll be more satisfied with your healthcare.

If you have questions or concerns about your diagnosis or treatment once you’re home, contact 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.

Doctor Visit

We should be actively involved in our doctor’s appointment to help make decisions about our health and the best, most cost-effective treatment.

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Energy drinks: Do they help …or harm?

Submitted by aduranplazola on

Energy drinks are beverages that claim to improve energy. Their main ingredient is caffeine. They usually contain sugar, which adds calories. They also may contain guarana plant extract (which is like caffeine), taurine (an amino acid) and vitamins. How much do you know about the benefits and the risks of energy drinks?  

 

Q: Are energy drinks safe for adults? 

A: Energy drinks are usually safe for adults if you drink them in moderate amounts. The main ingredient is caffeine. Consuming less than 400 mg a day of caffeine is considered safe for adults. There is about 95 mg. of caffeine in 8 oz. of brewed coffee. A single energy drink can have as much as 500 mg of caffeine. Caffeine increases energy in adults and fights tiredness. But too much caffeine can make you feel nervous or grouchy. And it can cause an upset stomach, diarrhea and headaches. 

 

Q: Is it okay to drink alcohol and energy drinks at the same time? 

A: Drinking energy drinks and alcohol together may be unsafe. The caffeine in these drinks can make the effects of alcohol harder to notice. People may feel they are not as intoxicated as they really are. Mixing caffeine with alcohol may cause you to drink more. That's because the caffeine may keep you awake longer. 

 

Q: Are energy drinks safe for children and teens? 

A: The American Academy of Pediatrics recommends that children and teens not drink energy drinks. One reason to avoid them is that the main ingredient is caffeine. It can cause problems in children and teens, including: 

  • Higher blood pressure 

  • Sleep problems 

  • Worsen existing problems, such as an abnormal heartbeat for those with a heart condition or high levels of blood sugar for those with diabetes 

 

The best way for children and teens to improve energy is to eat a balanced diet and get enough sleep. 

 

Q: What are some concerns about energy drinks? 

A: There are several:  

  • Too much caffeine. 

  • Other ingredients are sometimes included, such as kola nut or guarana. There has been little research on how these ingredients may affect the body. 

  • Limited regulation. 

Energy drinks may be classified as dietary supplements, which are not as strictly regulated as foods. For example, the U.S. Food and Drug Administration (FDA) regulates the amount of caffeine in sodas, but not in energy drinks. 

Sugar

Energy drinks usually contain sugars, which add to the calories. This could lead to weight gain. The sugars can also lead to dental problems. 

Withdrawal

When your body gets used to a lot of caffeine and then you stop using it, you can get symptoms such as headaches, feeling tired, having trouble concentrating and feeling grouchy. 

Sleep

The caffeine in energy drinks may make it harder to sleep. Some people may feel they need less sleep, due to the stimulation they get from the caffeine. This can lead to not getting enough sleep, which can be harmful to 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.

Energy Drink

Energy drinks are beverages that claim to improve energy.

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Tips to keep picnics safe

Submitted by aduranplazola on

Having backyard cookouts with friends and family is what makes summer fun, but don't forget about handling your food safely to avoid foodborne illness.  

Check out these simple guidelines to ensure food safety when outdoors. 

 

Tip 1: Keep hot foods hot and cold foods cold. 

It's as simple as it sounds. Keep food out of the "Danger Zone" (40 to 140 degrees), where foods can spoil quickly. Keep hot foods in warming trays or to the side of the grill, avoiding direct heat. Store cold foods in ice baths, coolers or the fridge until ready to be served.  

 

Tip 2: Watch the clock.  

Food should not be left out for more than two hours and no longer than one hour if the temperature is above 90 degrees. The longer food is left out, the more harmful bacteria can grow and spoil the food.  

  

Tip 3: Cook all meats to the safe, minimum cooking temperature.  

Use a food thermometer to check the internal temperature of meats to ensure they reach their level safe for consumption.  

  • Hamburger, sausage and other ground meats – 160 degrees 

  • Poultry – 165 degrees 

  • Pork, beef cuts, veal and lamb – 145 degrees 

  • Fish – 145 degrees 

 

Tip 4: Keep hands, utensils and work surfaces clean, especially during meal prep.  

Remember to wash your hands, utensils and surfaces with warm, soapy water for at least 20 seconds. Also, wash surfaces, utensils and hands between handling and preparing different foods to avoid cross-contamination.  

  

Tip 5: Know the symptoms of food poisoning. 

Food poisoning occurs between 12 to 72 hours after consumption. Symptoms may include nausea, vomiting, diarrhea, fever, abdominal pain and cramps. If symptoms last longer than 72 hours, be sure to seek medical attention. 

  

Tip 6: Put food out in small batches.  

It is a good idea for cold foods to be placed in two separate containers. One can be stored in the fridge while the other is out for serving. Once the first container is empty, grab the second container from the refrigerator for everyone to enjoy.  

  

By following these guidelines, you can be sure to enjoy a fun and safe cookout with family and friends. 

 

 

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.

Safe picnic

Having backyard cookouts with friends and family is what makes summer fun, but don't forget about handling your food safely to avoid foodborne illness.

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