Sun safety myths: debunked
Ah, summer. As the sun shines brighter and the days get warmer, it’s essential to keep your skin safe from harmful UV rays. However, there are several misconceptions about sun safety that can lead to ineffective protection. Let’s debunk some common myths.
Myth 1: “You only need sunscreen on sunny days.”
UV rays can penetrate through clouds, so you need sunscreen even on overcast days. Apply sunscreen with a SPF of at least 30 every day, regardless of the weather.
Myth 2: “A base tan protects you from sunburn.”
Any change in your skin color indicates skin damage. There is no such thing as a safe tan. Embrace your natural skin tone and protect it with sunscreen.
Myth 3: “Darker skin tones don’t need sunscreen.”
Melanin is the dark brown to black pigment in hair and skin. Even with more melanin, your skin needs protection from UV rays. According to the Cancer Council, skin darkens to protect itself because the UV rays are damaging living cells. Even if you tan easily, you are still at risk for negative sun exposure effects.
Myth 4: “You don’t need to reapply water-resistant sunscreen.”
Water-resistant does not mean waterproof. Reapply every two hours and after swimming or sweating for sun-kissed skin, not sunburned.
Myth 5: “Higher SPF means you can stay in the sun longer.”
SPF indicates the level of protection against UV rays, not the amount of time you can spend in the sun. Regardless of SPF, reapply sunscreen regularly and seek shade when possible.
Sun safety tips:
Apply sunscreen with an SPF of at least 30 every day and reapply every two hours or after swimming or sweating. According to the Mayo Clinic, broad-spectrum products offer protection against UVA and UVB rays. SPF 30 blocks only 97% of UVB rays. No sunscreen blocks 100% of rays.
Wear sun-protective clothing, including a wide-brimmed hat and sunglasses.
Seek shade, especially during peak sun hours from 10 a.m. to 4 p.m.
Stay hydrated and enjoy the sun safely.
By busting these sun safety myths and following these tips, you can shine bright all summer long, knowing you’re protecting your skin like a pro.
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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.
There are several misconceptions about sun safety that can lead to ineffective protection. Let’s debunk some common myths.
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The dos and don’ts of breaking habits
Want to know the scientific reason we develop habits? Habits – good or bad – save our brains energy. Add in a dose of dopamine, a natural feel good chemical created by your body, when the habit is enjoyable, and the brain keeps coming back for more.
Since our brains constantly search for ways to save energy and keep us safe and happy, developing habits come easily, too easily sometimes. That’s why, without conscious effort, what was once an occasional choice can become imprinted into an automatic routine. It also explains how an occasional bowl of ice cream after dinner can transform into a nightly ritual before we even realize it, according to an article on the News in Health website. No wonder neuroscientists continue researching how habit development relates to more serious addictions.
Good news: Breaking basic bad habits is possible. To interrupt brain-based routines and break bad habits once and for all, adhere to these dos and don’ts.
Do:
Practice self-control in small increments, building up strength and discipline like muscle development, according to News in Health.
Visualize a healthier habit or saying no to the current habit, according to News in Health.
Pay attention to what triggers the bad habit. What feelings and thoughts arrive right beforehand? Identifying such thoughts and feelings can help the person mindfully choose a different behavior in response, according to an article on Positive Psychology News.
Make it next to impossible to engage in the bad habit. For example, don’t buy the ice cream. This interrupts the routine and forces the brain to think twice, according to News in Health.
Don’t:
Go back. Avoid the environment that triggers the bad habit, according to News in Health. For example, if someone breaking a coffee habit always goes to the same coffee shop in the morning, visiting a different location can make it easier to order tea.
Don’t go cold turkey, instead make a habit swap. Choose a new, healthier habit to replace the old, unhealthy habit. For example, according to a study on JAMA Network, nail biters can try rubbing their fingers together instead.
Ignore information. Research the long-term effects of a pesky bad habit and the long-term impact of the replacement good habit. Knowledge means power and motivation.
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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.
To interrupt brain-based routines and break bad habits once and for all, adhere to these dos and don’ts.
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Is the hype behind Pilates a stretch?
Pilates is a series of exercises that can be done from the comfort of your own home or at a Pilates studio. Pilates promotes mobility and strength of all the major muscle groups in the body in a balanced fashion while also having a key focus on the deep core muscles.
Everyone can benefit from Pilates, but people recovering from an injury who want to ease back into exercise and post rehab patients are specific groups of people that the Hospital for Special Surgery highlights.
According to Better Health Channel, the benefits of Pilates includes:
Improved flexibility
Increased muscle strength and tone
Balanced muscular strength on both sides of your body
Enhanced muscular control of your back and limbs
Improved stabilization of your spine
Improved posture
Rehabilitation or prevention of injuries related to muscle imbalances
Improved physical coordination and balance
Relaxation of your shoulders, neck and upper back
Safe rehabilitation of joint and spinal injuries
Prevention of musculoskeletal injuries (Lower-back, rotator cuff, etc.)
Increased lung capacity and circulation through deep breathing
Improved concentration
Increased body awareness
Stress management and relaxation
There are different ways to perform Pilates, such as on a mat using your body weight or on a machine called a reformer. The reformer uses springs for resistance and assistance to achieve balanced muscle engagement.
If you want to start Pilates at home, many instructional videos are available. If you want to try a class at a studio, make sure that you start at a beginner level class. If you are unsure about the class, you can arrive early and talk to the instructor to see what the class would entail and if you are comfortable doing the exercises.
If you are looking for more information on exercise, check out the links below:
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Pilates promotes mobility and strength of all the major muscle groups in the body in a balanced fashion while also having a key focus on the deep core muscles.
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Recipe for avoiding food poisoning
Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine. Did you know that an estimated one in six Americans get sick from food poisoning each year? According to the Centers for Disease Control (CDC), following four simple steps at home can prevent a bad ending to an otherwise good meal.
How do you prevent food poisoning?
Some foods are more associated with foodborne illnesses and food poisoning. Raw or undercooked meat and poultry, raw or lightly cooked eggs, unpasteurized (raw) milk and raw shellfish are the most likely to be contaminated. They can carry harmful germs that can make you sick. Basic kitchen rules – clean, separate, cook and chill – can help protect you and your loved ones from food poisoning.
Clean: wash hands, utensils and surfaces often. Germs that can make you sick can survive in many places around your kitchen, including your food, hands, utensils, cutting boards and countertops. Use hot, soapy water to thoroughly wash your hands, plates and any other surface that comes into contact with raw meat, poultry, seafood, eggs or flour.
Separate: avoid cross-contamination. Use a separate cutting board for raw meat and another for produce.
Cook: food is safely cooked when the internal temperature is high enough to kill germs that can make you sick. Package directions provide the recommended temperature, so use your food thermometer to ensure you're in the safety zone and ensure food is thoroughly cooked.
Chill: refrigerate perishable foods after two hours. If it has been exposed to temperatures of 90°F (like a hot car or summer picnic), then refrigerate it within 1 hour. Refrigerate leftovers promptly to allow for quick cooling.
When to see a doctor for food poisoning
Food poisoning symptoms can be anywhere from mild to very serious. If you swallow contaminated food or drink, it may take hours or days to develop symptoms. Food poisoning symptoms include diarrhea or vomiting.
“There are a lot of steps from farm to table,” said Deanna Holdren, D.O., New Concord Family Practice. "Cooking foods thoroughly and storing them appropriately are easy ways to prevent food poisoning."
See your doctor or healthcare provider if you have symptoms that are severe or persist.
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.
Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine.
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10 ways to prep your body for pregnancy
Thinking about having a baby or already trying to get pregnant? It’s never too early to start getting ready. Experts agree being well-informed and adopting healthy lifestyle habits prior to pregnancy is one of the smartest things you can do.
Even if you’ve been pregnant before, check out our Top 10 Pregnancy Prep Tips to make sure you’re not missing anything.
1. Talk with your doctor
Before getting pregnant, talk to your doctor first. Your doctor will ask you about your health history, medications you are taking and previous pregnancy problems you may have experienced. They’ll let you know if you need any vaccines or if you should make some lifestyle changes prior to pregnancy.
2. Stop drinking alcohol, smoking and using certain drugs
Drinking alcohol, smoking and using certain drugs is not the way to prep your body for pregnancy. Not only are they bad for you, they put your unborn baby at risk for birth defects and premature birth. Need help breaking a habit? Ask your doctor for resources and advice.
3. Take folic acid every day
Experts recommend you take 400 micrograms of folic acid at least one month before becoming pregnant and at least one month during pregnancy. Doing so greatly reduces the risk your baby will be born with brain or spinal birth defects.
4. Avoid toxic substances
Before and during pregnancy, avoid toxic substances like fertilizer, synthetic chemicals, bug spray and rodent feces. If you have a cat, don’t clean the litterbox yourself either. Exposure to toxic substances is not only dangerous, it can make it hard to become pregnant.
5. Maintain a healthy weight
Being either underweight or overweight can cause problems. If you’re obese, it’s harder to great pregnant, plus you’re more likely to miscarry or experience stillbirth. If you’re underweight, there’s a greater chance your baby will be born premature or a low birth weight.
6. Get help if you’re experiencing violence
Domestic violence not only is wrong and puts you at risk – your unborn baby could be injured, too, or worse. If you need help, talk confidentially to your doctor, or call the National Domestic Violence Hotline at 800.799.SAFE (7233).
7. Address any existing health issues
Certain health problems can potentially get worse when you are pregnant. If you have any pre-existing health issues, such as asthma or diabetes, you should talk to your doctor before getting pregnant to discuss how these things might affect you or your unborn baby.
8. Get mentally strong
Stress, sadness and depression take their toll mentally, and they’re also not good for your physical health. So, if you’re planning to become pregnant and these issues are a concern for you, talk to your doctor about care or treatment options that are available to you.
9. Cut out the caffeine
If you drink more than two cups of coffee or five cans of caffeinated soda a day you could have a harder time getting pregnant – and a have greater chance of miscarriage. The obvious choice is water – not only is it one of the healthiest options, it’s also free.
10. Start – or keep – exercising
Exercising before pregnancy supports your body and can help it handle the changes that you will go through during pregnancy and birth. If you already exercise moderately, you should be able to continue with strength and aerobic exercise. If you haven’t exercised, you should add exercise into your habits more gradually.
Sources:
https://www.cdc.gov/pregnancy/
https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
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.
Thinking about having a baby or already trying to get pregnant? It’s never too early to start getting ready.
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Detect – Protect – Correct: understanding your blood pressure
High blood pressure. It’s so common that nearly half of adults in the U.S. live with it. High blood pressure, or hypertension, is the main risk factor for stroke and can contribute to other health problems like chronic kidney disease, heart attack and heart failure.
You usually don’t have symptoms from high blood pressure until it has caused serious health problems. That’s why it’s important to have it checked regularly. Early diagnosis and simple, healthy changes can keep high blood pressure from seriously damaging your health.
Normal blood flow delivers nutrients and oxygen to all parts of your body, including your heart, brain and kidneys.
High blood pressure develops when blood flows through your arteries at higher-than-normal pressures. If you have consistently high blood pressure readings, your doctor will diagnosis you with high blood pressure.
The top number – systolic pressure – is the pressure in your blood vessels as the heart beats when the ventricles pump blood out of the heart.
Your beating heart helps to push blood through the massive network of blood vessels, both large and small. Your blood vessels constantly adjust. They become narrower or wider to maintain your blood pressure and keep blood flowing at a healthy rate.
The bottom number – diastolic pressure – is the pressure between heartbeats, when the heart relaxes and is filling with blood.
It’s normal for your blood pressure to go up and down throughout the day. Blood pressure is affected by factors such as time of day, exercise, the foods you eat and stress. For most adults, a healthy blood pressure is 120/80.
High blood pressure can often be prevented or treated with lifestyle changes, medications or a combination of both. It helps to understand your blood pressure reading, so you can understand the importance of keeping those numbers in-check.
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.
High blood pressure. It’s so common that nearly half of adults in the U.S. live with it.
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Yes, you can get a better night’s sleep
Did you know one out of three adults in the U.S. doesn’t get enough sleep? When it comes to kids and teens, the problem is even worse: A recent study found that more than 70% of high school students and nearly 58% of middle school students don’t sleep enough on school nights.
Why does this matter? It’s not just because you’ll feel tired the next day.
“A lack of sleep is linked with many chronic conditions like heart disease, diabetes, obesity and mental health issues,” explains Thomas E. Rojewski, M.D., a board-certified sleep medicine physician who heads the Genesis Sleep Disorders Center at Genesis HealthCare System. “There are also related problems such as auto accidents caused by a drowsy driver and errors made on the job, which can cause serious injuries, disability or death.”
How much is enough sleep? Here’s what experts say:
Ages 6-12: Should regularly sleep nine 9 to 12 hours every 24 hours
Ages 13-18: Should sleep eight to 10 hours every 24 hours
Adults: seven or more hours a night
What’s happening?
For some, a lack of sleep might be caused by something they can control – such as keeping their smartphone out of the bedroom at night to avoid temptation.
But for other people, lack of sleep can be caused by a medical issue such as obstructive sleep apnea, a condition that causes the windpipe to collapse or restless legs syndrome, which is an uncontrollable urge to move the legs or limbs. Narcolepsy, a neurological sleep disorder that affects the sleep-wake cycle, is another medical issue and reason people seek help to get a better night’s sleep.
Diagnosing a sleep disorder
A patient who has sleep issues or believes he or she may have a sleep disorder like sleep apnea should first consult a sleep expert. During this time, the patient and sleep expert will discuss the patient’s health history and suspected sleep problems.
“A sleep study is very similar to getting a stress test for chest pain,” explains Dr. Rojewski. “For example, we monitor 19 body functions during a night-time study. This data helps us determine the best treatment for each patient.”
Treatment solutions range from the latest in continuous positive airway pressure (CPAP) and bilevel positive airway pressure (BiPAP) breathing technology to lifestyle changes, medications and for some, surgery.
“Many people have heard of CPAP machines for sleep apnea,” explains Dr. Rojewski. “But what they may not know is how they’ve advanced in recent years. They are smaller and quieter than in the past, and now they are Wi-Fi enabled, so sleep centers can receive patient data every day through a secure server. That allows physicians to monitor patients and adjust the CPAP machine if needed to provide a better night’s sleep.”
Tips for a better night’s sleep
For people who aren’t suffering from serious sleep issues but would like to get better sleep, here are some suggestions:
Remove electronic devices from your bedroom so you aren’t tempted to use them when you should be striving for better sleep.
Keep your bedroom dark and at a comfortable temperature.
Keep a consistent sleep schedule.
Only use your bed for sleep.
Avoid caffeine in the afternoon or evening.
Did you know one out of three adults in the U.S. doesn’t get enough sleep?
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Live the Sweet Life … Without Sugar
One of our sweetest addictions is killing us. Sugar has been linked to weight gain and cavities for decades, as dentists worldwide often remind us. Beyond ruining your beach body or perfect smile, sugar is also linked to cardiovascular disease.
According to a 2014 study in The Journal of the American Medical Association Internal Medicine, participants who consumed 17% to 21% of daily calories from added sugar not found naturally in foods had a 38% higher risk of dying from heart-related problems than those who consumed 8% of their calories from added sugar. The takeaway is frequently indulging in cake and sugary sodas increase your odds of dying from heart disease.
The whole reason we are in this mess is that sugar typically makes things taste better and last longer. So how do you continue to enjoy food and take steps to extend your life? Try these tips.
Replace sugary sodas with water. The American Heart Association recommends men consume no more than 35 grams of sugar a day and 25 grams a day for women. Most cans of soda have around 40 grams. Yep, one can and you are likely to be over the limit for the day.
Replace cookies and cakes with fruit.
Check ingredients while shopping and know sugar has several aliases, and an alias is never a good thing. Sugar also goes by brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, trehalose and turbinado sugar.
Avoid canned fruit in heavy syrup.
Add fresh fruit to unsweetened cereal.
Reduce sugar in recipes by one-third to one-half.
Try subsisting sugar with almond, vanilla, orange or lemon extracts.
Replace sugar with spices like ginger, allspice, cinnamon or nutmeg.
Use unsweetened applesauce instead of sugar in recipes.
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Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better 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.
One of our sweetest addictions is killing us. Sugar has been linked to weight gain and cavities for decades, as dentists worldwide often remind us.
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Keeping Holiday Stress Under Control
The holidays can be a time of happiness and joy, but despite your best intentions, they can encompass all sorts of stressors. The stressors can tempt us to overindulge or stop taking care of ourselves as the season keeps us busy. Pressures related to finances, extended family, loss of loved ones, work-life or weather can be challenging during this time. While many anticipate happy holidays, others dread the season. If you feel stressed, the obligations at holiday time can take their toll on even the most cheerful of people.
First ask yourself what exactly about the season makes you feel stressed.
Your feelings may be triggered by the following:
Unhappy memories
Relatives who are particularly difficult
Personal loss
Cooler temperatures, eating more and sleeping less
Financial stress
Here are some tips to help you minimize holiday stress:
Don’t feel you must meet all obligations or invitations. Make a list of the reasons why you participate in some holiday traditions to help you decide what events you should avoid and what to join.
Don’t simply do something or go somewhere because of tradition, especially if it makes you unhappy.
Ask others for assistance. For example, ask a relative to host the family get-together, or make it a potluck and have everyone contribute to the meal.
Make a to-do list in chronological order to minimize stress.
Enjoy the present day and try not to worry about what may not be perfect.
Limit your alcohol intake.
Stay active and continue to eat a balanced diet.
Create a new tradition such as volunteering, especially if you feel lonely.
Make time for yourself and your needs, even when hosting guests in your house.
Don’t overspend; make yourself a budget and stick to it with no exceptions.
Learn to say no. It’s OK not to do everything.
Also, your mood may take a turn for the worse in the winter season. When there is less sunlight and shorter days, some suffer from Seasonal Affective Disorder (SAD). Make a point to be in the sun when you can. If you feel down and stressed, consider talking to 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.
The holidays can be a time of happiness and joy, but despite your best intentions, they can encompass all sorts of stressors.
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