Jump rope, not through hoops to get fit

Read more about Jump rope, not through hoops to get fit

Are you overwhelmed trying to pick a workout? Beach this, cross that and so on. It seems like there is a new fad workout every week, and a lot of them can be expensive to either purchase the equipment or program.

Sometimes, all you need to do is go back to basics.

Jumping rope can be an amazingly inexpensive and effective workout. The equipment list is pretty much a jump rope and athletic shoes. Yep, that is it.

Maybe you are not convinced it can do much for you.

A 2013 study on Shape America showed that jumping rope for 10 minutes a day can provide the same cardiovascular benefits as a 30-minute daily jog. Same benefits and save over 2 hours a week? Those numbers are hard to argue.

Want more? Jumping rope can also improve your coordination. A 2017 study in Indian Journals revealed jumping rope improved coordination for autistic children.

Another 2017 study on Plos One revealed girls 11 to 14 years of age who jumped rope each week had a higher bone density than girls who did not jump rope. A 2019 study by the Korean Society for Bone and Mineral Research recommended jumping rope for 10 minutes a day to improve bone strength.

Still not convinced jumping rope is an adequate workout? Consider that jumping rope is a full body workout focusing on calves, glutes, quads, core muscles, shoulders and endurance.

In case you still have doubts, we recommend trying it. You will probably be surprised at the effort it takes to jump rope for ten minutes.

Of course, before starting any workout, always talk to your doctor first.

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.

Fitness

Wed, 10/05/2022 - 08:00

Sometimes, all you need to do is go back to basics.

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More than numbers

Read more about More than numbers

You’re more than your numbers

Do you know the eight elements of wellness? When it comes to your health, there are lots of things you can measure. You can track your heart rate, your body mass index (BMI), and how many calories you eat each day. Your healthcare provider will monitor and record your blood sugar, cholesterol, blood pressure and more.

“While knowing your health numbers is important to make sure you are within healthy ranges, there is more to achieving wellness than numbers on your chart,” said Sean Beach, L.D., R.D., Genesis Diabetes & Nutrition Education. Wellness also involves being free from illness, being proactive about your health and enjoying life.

Discuss how to optimize your personal wellness with your healthcare provider and use the eight elements of wellness to improve.

Eight elements of wellness

Each of these building blocks is essential to your overall health.

1. Emotional – Understand your feelings and coping with stress

Tips:

Pay attention to self-care
Practice relaxation techniques
Develop skills to learn from experiences

2. Environmental – Live a life that is respectful of the planet

Tips:

Connect with nature
Protect the environment
Raise your awareness of your impact on the earth

3. Financial – Learn to manage your expenses

Tips:

Understand how to responsibly handle your money
Avoid financial stress by anticipating expenses
Use online apps to track your spending

4. Intellectual – Have an open mind about new ideas

Tips:

Explore educational opportunities
Be curious and expand your knowledge
Participate in cultural events

5. Occupational – Take satisfaction in your work

Tips:

Take pride in your achievements
Feel a sense of contribution
Enjoy what you do

6. Physical – Keep your body healthy

Tips:

Visit your doctor for check-ups and screenings and make an appointment if you notice anything unusual.
Eat a nutritious diet
Stay active
Get enough rest

7. Social – Build healthy relationships

Tips:

Create a support network
Develop intimate relationships
Strengthen bonds with family

8. Spiritual – Develop values to help you seek purpose

Tips:

Use resources to cope with problems
Practice the religion of your choice
Meditate

Lifestyle

Tue, 10/11/2022 - 08:00

woman embracing man, both smiling at each other

Do you know the eight elements of wellness? When it comes to your health, there are lots of things you can measure.

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Liver and why we need liver

Read more about Liver and why we need liver

The liver is a vital organ in the human body, and it must be cared for through our diet and exercise. 

An animal’s liver, as a table food, is crazy loaded with nutrients and is one of the least popular menu items. Something has got to give. 

Humans’ liver functions

Weighing in at about 3.1 pounds in adults, the liver is one of the largest organs in the body. The liver plays a central role in total body function. It converts the nutrients in our diets into substances that the body can use, stores these substances and supplies cells with them when needed. It also takes toxic substances and converts them into harmless substances or makes sure they are released from the body. The liver has many vital functions, including helping to digest food and process and distribute nutrients. A healthy liver is necessary for survival. Help your liver by limiting fatty foods, maintaining a healthy weight and if you drink alcohol, do it in moderation.

Animals’ (or fowls’) liver for consumption 

Skip to the next paragraph if you order liver and onions or foie gras. If you do not, and would not, order animal liver of any kind, reconsider. Liver contains vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron. These nutrients provide the body with tools to get rid of toxins to aid the function of your liver. 

If the thought of eating liver in the same way you would eat a steak is too unpalatable, try disguising it. According to the website Back to the Book Nutrition, when sneaking liver into recipes, the keys are: 

Puree the liver first. Freeze the pureed meat in small portions for easy defrosting.
Add it to recipes that have lots of flavor on their own, like chili, lasagna or a dish that includes bacon, to help hide the texture and taste of liver.

When served on its own, liver commonly comes with onions. Let’s agree that onions can mask the taste of anything.

Nutrition

Thu, 10/13/2022 - 08:00

An animal’s liver, as a table food, is crazy loaded with nutrients and is one of the least popular menu items. Something has got to give. 

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How much do you know about body piercing safety?

Read more about How much do you know about body piercing safety?

You’ve been admiring your friend’s earrings and decided it’s time to get your own. One problem: how can you do it safely? It’s important to know how to be safe when getting your ears, nose or other body part pierced. Use this quiz to test your knowledge and see how much you know about piercing safety.

To learn more about piercing safety, visit the Association of Professional Piercers at safepiercing.org. Happy piercing.

Beauty

Quiz

Mon, 10/17/2022 - 08:00

Woman getting her ear professionally pierced for jewelry

Use this quiz to test your knowledge and see how much you know about piercing safety.

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Don’t let food allergies make you sick

Read more about Don’t let food allergies make you sick

What you don’t know about your food can hurt you

A food allergy is an abnormal reaction by the immune system to specific proteins in certain foods. Most food allergies are triggered by:

Peanuts
Tree Nuts
Soy
Shellfish
Fish
Milk
Eggs
Wheat

Common symptoms include:

Itching or tingling in the mouth
Difficulty breathing or swallowing
Hives
Eczema
Swelling of the lips, tongue, throat or face
Diarrhea or vomiting
Dizziness or fainting

Risk factors:

If you suffer from certain allergies, such as hay fever, you may also have allergies to certain foods. This is known as cross-reactivity.

For example, if you are allergic to birch pollen, you may also have allergic reactions to apples, carrots, peaches and pears, because they contain similar pollens. Often, cooking these foods will eliminate any reactions.

You may also be at an increased risk for food allergies if you have a family history of asthma, eczema, hives or allergies such as hay fever.

Additionally, asthma and food allergies commonly present together, and when they do, the symptoms for both are likely to be more severe.

Click to Download PDF of "You Make Me Sick"

Nutrition

Mon, 10/17/2022 - 08:00

Man clenching stomach in pain with milk in hand

What you don’t know about your food can hurt you. Learn about food allergies, what triggers them, common symptoms, and risk factors.

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Red hot chili peppers (can help you live longer)

Read more about Red hot chili peppers (can help you live longer)

Even if it makes your nose run and your face burn, spicy food can still be delicious. It can have health benefits, too, even if the pain would suggest otherwise.

Why spice?

The compound capsaicin puts the “hot” in hot peppers. It is also spice’s primary source of health benefits. According to the University of Chicago, capsaicin benefits multiple areas of your body.

The studied benefits of capsaicin

Can have a positive effect on the microbiome of healthy bacteria living in your gut
Curb acid production in the stomach and helps prevent ulcers
Boost the body’s ability to burn fat and use energy
Help you feel full sooner
Reduce the risk of heart disease and Type 2 diabetes
Help you live longer when eaten 6-7 times a week

Take care in your spice-eating endeavors

While spicy food can have benefits, be careful not to overdo it. Foods that are too spicy can cause abdominal pain. If you don’t eat a lot of spicy food, start small and work your way up. Red chili pepper flakes in your pasta are a better start than eating whole ghost peppers. Dairy products are a good way to help subdue the effects of spices that are too hot to handle.

Whether you already love to drown your food in hot sauce or you are just getting started on your spice journey, you can feel good knowing that you might just be doing your body a favor.

Nutrition

Mon, 10/24/2022 - 08:00

Even if it makes your nose run and your face burn, spicy food can still be delicious. It can have health benefits, too, even if the pain would suggest otherwise.

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Weighing in on zero-calorie drinks

Read more about Weighing in on zero-calorie drinks

Weighing in on zero-calorie drinks. Do benefits sound too sweet to be true?

To cut calories, many people switch to sipping on zero-calorie beverages. More than a quick trend, this phenomenon changes consumer markets and impacts personal health. In fact, the National Health and Nutrition Examination Survey says 28% of US adults now drink no/low-calorie sweet drinks daily. Are the benefits of drinking zero-calorie drinks too sweet to be true? Will cutting out the calories really cut down our weight?

Turns out, the answers aren’t cut and dry – they’re more mixed and bubbly, like many of the beverages themselves.

Beverage companies make low-to-no calorie thirst-quenchers by knocking sugar from the ingredient list. Instead, calorie free artificial sweeteners like aspartame, sucralose, cyclamates and saccharin enhance the drinks. While decreasing sugar consumption is a great idea, the new artificial sweetening ingredients may come with their own sour effects. For example, researchers in Europe investigated 56 studies examining artificial sweeteners’ link with cancers, kidney problems, cardiovascular disease, mood and brain function, blood sugar, oral health and more. Unfortunately, after exhaustive analysis, the researchers lacked conclusive results and recommend further, long-term studies.

Could zero calories now add up to big calories later?

Another worry is that artificially sweetened drinks stir up cravings for more sweetness. For example, a 2021 study found women and people with obesity experienced an increase in cravings and appetite-stimulating effects after consuming sugar substitutes. Interestingly, men and people with healthy weights didn’t react the same. Research on this finding continues to roll forth to discover if zero calorie sodas leads to consuming other foods and drinks, thereby increasing weight.

Tipping the scales (in a good way!) with a soda switch.

For individuals who drink large amounts of sodas, the zero-calorie alternative offers a big draw. Consider a person who drinks two 12-ounce cans of regular soda at 140 calories per can a day. By switching to a zero-calorie beverage, the person would drink 8,400 fewer calories during a month’s time – and that’s enough to lose nearly 2.5 lbs. Mathematically, the benefits add up.

Nutrition

Mon, 10/24/2022 - 08:00

To cut calories, many people switch to sipping on zero-calorie beverages. More than a quick trend, this phenomenon changes consumer markets and impacts personal health.

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Save your skin - Q&A

Read more about Save your skin - Q&A

Did you know that your skin is the largest organ in your body? It covers approximately 22 square feet. It also accounts for about 16% of your body weight. It’s understandable then, that when you have dry skin, you can feel miserable.

How much do you know about dry skin and what you can do to prevent it? Follow these questions and answers to learn how to save your skin.

Q: Does dry skin only happen to older people?

A: Dry skin is a common problem that can occur at any age.

Q: How do I know if I have dry skin?

A: Your skin may be rough, scaly or flaky, and it may itch.

Q: What causes dry skin?

A: There are many causes. As you age, your skin produces less of the natural oil that helps your skin keep its moisture. Dry, indoor air can cause your skin to become dry, as well as living in climates with low humidity. Indoor heating or air conditioning can dry out the air inside your home. Bathing too often may also dry your skin, especially if you use hot water for your baths or showers.

Q: How can I treat dry skin?

A: There are several things you can do to treat dry skin:

Moisturize – Look for a moisturizer that is a skin barrier repair moisturizer.
Apply a thin layer of petroleum jelly at night and wear thin cotton gloves to bed.
If dry, brittle nails are a problem, use lotion on your nails as well.
Avoid scratching, which can damage the skin.

Q: What can do I do about my skin itching?

A: Try the following:

Keep the itchy area well moisturized. Dry skin may make itching worse.
Add a handful of oatmeal (ground to a powder) to your bath, or you can try an oatmeal bath product.
Try a nonprescription 1% hydrocortisone cream for small, itchy areas.
If itching is severe, your doctor may prescribe a stronger cream.
Cut your nails short or wear gloves at night to prevent scratching.
Wear loose and comfortable clothing. Avoid scratchy fabrics next to your skin.

Q: How can I prevent dry skin?

A: Practice good skin hygiene to keep your skin healthy. Here are some tips:

Shower or bathe in lukewarm or warm water.
Don't shower too often – just when you're dirty or sweaty, or no more than once a day.
Wash your skin gently rather than scrubbing it.
Use a mild skin cleanser instead of soap.
Pat your skin dry after a bath or shower.
Apply a moisturizer while your skin is still damp, as well as several times a day.
Consider using a humidifier if the air inside your home is very dry.
Protect your lips with a lip balm that contains petroleum jelly or mineral oil.

Q: I’ve tried a lot of remedies for dry skin, and none have helped. What do I do now?

A: Talk with your primary care physician or dermatologist for help with severe dry skin.

Beauty

Mon, 10/31/2022 - 08:00

How much do you know about dry skin and what you can do to prevent it? Follow these questions and answers to learn how to save your skin.

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Smoking does more than cause lung cancer

Read more about Smoking does more than cause lung cancer

We all know smoking causes lung cancer and that alone should be enough to encourage you to not start or quit smoking. However, do you know how else smoking impacts your health?

The good news is that even if you have smoked before, quitting can stop further damage and even allow your body to heal certain things that have been harmed by cigarettes. If you are ready to quit, don’t think you have to do it alone. There are numerous resources in most communities. And there is no reason today can’t be the day you start improving your health by quitting smoking. The Genesis Tobacco Treatment Program offers tailored treatment plans and goal setting to help you quit successfully. Click here to listen to a 10-minute episode from the "Sounds of Good Health with Genesis" podcast on best practices for giving up tobacco.

Lifestyle

Quiz

Mon, 10/31/2022 - 08:00

Smoking Does More than Cause Lung Cancer

Do you know how smoking impacts your health? Take our quiz to learn more.

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Seven Ways to Prevent Childhood Obesity

Read more about Seven Ways to Prevent Childhood Obesity

The U.S. childhood obesity rates have more than doubled during the past three decades, according to the Centers for Disease Control. The advantage of confronting obesity at an early age is that it’s still possible for your child to get things under control.

Here are 7 tips for helping your kids maintain a healthy weight throughout their childhood.

children enjoying apples at a picnic table

1. Empower your kids. Teach them about healthy food choices but emphasize the choice aspect of the process. Encourage them to pick out their own snacks, learn to change their behavior and make smart decisions.

2. Consider breastfeeding. Babies who are breast fed are less likely to be obese because they learn to stop eating when they’re full, rather than being guided by the number of ounces left in a bottle. Talk to your doctor about whether that’s an option for your infant.

3. Give up on the clean plate. For many kids, the issue isn’t just what they eat but the amount. Encourage good portion control behavior by allowing kids to stop eating when they are full, rather than making them eat everything on the plate.

4. Model good behavior. Kids will want to eat junk if they see Mom and Dad eat junk. Kids will want to eat healthier if they see Mom and Dad eat healthier.

5. Rethink rewards. Instead of praise with candy or treats offer a trip to the playground, swimming pool or an active outing as a reward. Not only does it curb the sweets, but it gets everyone doing something together.

6. Reduce screen time. The average U.S. child is in front of some type of screen as much as seven hours a day.

7. Make small changes. Choose whole-wheat crust instead of white crust on your family’s pizza. Those kinds of small changes can add up over time. Water instead of juice or soda are another easy switch.

Family Health

Mon, 11/07/2022 - 08:00

Here are 7 tips for helping your kids maintain a healthy weight throughout their childhood.

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