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Want a long, healthy life? Start exercising.

Submitted by emily.griffin on

The American Heart Association, the American Cancer Society, the Centers for Disease Control (CDC) and almost every other health organization and health system recommend that exercise is good for your health. This is nothing new. Do you know the long-term benefits of being active? 

 

When you exercise enough to raise your heart rate and work your muscles, you are helping almost every system in your body. According to Harvard Health Publishing, the long-term benefits of exercising include reducing the risk of: 

  • Heart disease 

  • Stroke 

  • Type 2 diabetes 

  • Dementia 

  • Depression 

  • Cancers including bladder, breast, colon, endometrium, esophagus, kidney, lung and stomach 

 

Harvard Health Publishing also states exercising: 

  • Helps maintain a healthy blood pressure. 

  • Keeps harmful plaque from accumulating in your arteries. 

  • Reduces inflammation. 

  • Improves blood sugar levels. 

  • Strengthens bones. 

  • Combats depression. 

  • Improves sleep. 

 

The American Heart Association reports that being physically active and maintaining a healthy weight can lead to living seven years longer than non-active and obese people. Plus, they say those extra seven years are healthier.  

 

In addition to living longer and healthier, exercise can also help you live happier. Based on a study, Karmel Choi, a clinical and research fellow at the Harvard T.H. Chan School of Public Health, said, “We saw a 26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity … (meaning) if you replaced 15 minutes of sitting with 15 minutes of running, or one hour of sitting with one hour of moderate activity like brisk walking.” 

 

There are also several short-term benefits of exercising. For information on these, read our blog, Need motivation to exercise?

 

Before starting any workout program, talk to your family doctor for recommendations so you can safely begin at the appropriate level.  

 

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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.

Want a long, healthy life? Start exercising.

Do you know the long-term benefits of being active? 

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Here is the bottom line for tips on preventing colon cancer

Submitted by emily.griffin on

Colon cancer is the third most frequent form of cancer in men and women. So many younger adults are getting it that the American Cancer Society reduced the recommended screening age to 45 a few years ago.  

 

What if you are not 45? Are you doing all you can to lower your risk factors? Take our quiz to find out. It could save you from an embarrassing conversation, and more importantly, it could save your life.  

 

 

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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.

preventing colon cancer

(Quiz) Are you doing all you can to lower your risk factors for colon cancer? Take our quiz to find out. 

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Missing the confidence gene?

Submitted by emily.griffin on

Picture an individual radiating with confidence. Their poise and assurance oozes from them, guiding their path and captivating everyone. Incredible, right? Ever feel like the confidence gene skipped you? Well, guess what? Confidence is not something people are born with or born without. Like most things in life, confidence comes from intentional growth.  
 

Develop a growth mindset to grow confidence 

Dr. Carol Dweck’s research, on the MDPI website says a growth mindset means believing in one’s ability to learn, improve and grow new skills. Taking a growth mindset can help build confidence in certain skill sets and develop confidence in one’s ability to develop confidence. 

 

Confidence genes don’t exist. Instead, confidence stems from our thoughts and how those thoughts influence our actions. Research into neural plasticity shows that our brains can be rewired to think new thoughts and act in new ways, including with confidence. In other words, it turns out old dogs can learn new tricks.  

  

To develop a growth mindset: 

  • Edit self-talk. As we listen closely to the thoughts we entertain, we can edit the words to build confidence. For example, we can revise “I can’t” to “I’m still learning,” thus encouraging our progress.  
      

  • Try hard things. To cultivate an environment for confidence growth, choose to take on new challenges. Start with something low stakes and notice how what once was hard slowly becomes easier. Talk about a confidence boost. 

 

Courage and confidence go hand-in-hand 

Courage means being willing to risk vulnerability and failure. So, when low confidence plays with our minds, let’s build up the courage to act anyway. The more we take courageous action with a growth mindset, whether it is trying a new skill at work or making that phone call to a new friend, the more our confidence grows.  

To cultivate courage, try this:  

  • Label fear. When fearful thoughts pop into the mind, label what kind of fear it is. Is this fear irrational, over-reactive fear? Is this excited fear that comes with doing something new? Logically identifying the fear can shoo irrational fears away. This tip is provided by Amy Kosterlitz and published by the American Bar Association.  
     

  • Picture it before doing it. Simply visualizing oneself, acting, and speaking with confidence can increase success. Neuroscience teaches that our brains don’t know the difference between visualizations and reality. Let’s take advantage of that fact.  

 

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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.

Missing the confidence gene?

Confidence is not something people are born with or born without. Like most things in life, confidence comes from intentional growth.

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Top 10 tips to prevent indoor pets from spreading germs

Submitted by emily.griffin on

Gross: Our animals bring bacteria inside  

Nearly 70% of US households have a pet, ranging from dogs to reptiles. While pet choice varies, all indoor pets have the potential to spread germs. Let’s face it, our pets eat random things off the ground, roll in questionable substances, use the restroom wherever they feel like it and can host fleas, parasites, ticks, infections and diseases. From their feet to their respiratory fluids, furry, feathered or scaled pets can bring a variety of viruses and bacteria into the home. 

 

To keep spreading the love between species but ditch spreading the infections, follow these top 10 tips: 

  1. Regular vet visits: Keep pets current on vaccines, deworming and monitoring their overall health to lower the chance they’ll bring germs into the home. 

  2. Handwashing: Whether playing with a dog, feeding a reptile or cleaning a bird’s cage, building the habit of hand washing after interacting with a pet and their care is key to staying healthy, according to the KidsHealth website. 

  3. Avoid kisses: Although puppy kisses may be tempting, it is best to avoid kissing or touching a pet’s mouth as their saliva hosts a variety of germs.  

  4. Wear masks: Specific to bird care, wearing a mask when cleaning the cage can help prevent the spread of respiratory diseases unique to birds. 

  5. Pick up waste frequently: Whether the pet does their business inside or out, keeping their waste picked up and their living area clean will help prevent the spread of disease. 

  6. Clean their feet: After going for a walk, use soapy water or animal wipes to clean off all the potential bacteria and fungus they picked up along the way.  

  7. Wash pet bowls daily: A good sanitizing run through the dishwasher or hot, soapy water will help kill the germs breeding in a pet’s food and water bowls. 

  8. Clean toys weekly: From rubber chew toys to a hamster’s wheel, weekly washing will help keep pets and humans alike healthy.  

  9. Vacuum up dander: Hair, fur and dander can get caught in furniture, rugs, curtains … basically all fabrics. A regular vacuum or run through the laundry machine will help prevent the spread of airborne germs.  

  10. Use tick preventatives: Veterinarian-approved tick prevention will help stop pets from bringing the little buggers inside, where they could jump onto a human and increase the risk of Lyme disease, according to the NSF website.  

 

While pets and people make excellent pairs, practicing pet hygiene measures and common sense is important in keeping those relationships healthy and happy. 

 

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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.

Top 10 tips to prevent indoor pets from spreading germs

To keep spreading the love between species but ditch spreading the infections, follow these top 10 tips.

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Can you hear me now? How to protect your hearing.

Submitted by emily.griffin on

According to the American Hearing Research Foundation, approximately 15% of teens have some hearing loss. They cite high-volume things like concerts, events and electronic devices as the culprits.  

The World Health Organization (WHO) projects that 2.5 billion people worldwide will suffer from some hearing loss by 2050. 

It is time to act.  

There are multiple things you can do to protect your hearing. First, according to the Ear Science Institute of Australia and several other organizations, you should get an annual hearing exam. Hearing loss often occurs gradually, and you may not notice as it happens. As with most things, the earlier you catch it, the easier it is to treat it. And catching it is important. Decreased hearing has been linked to impacting mental health and is a risk factor for developing dementia.  

To protect your hearing, you should also wear earplugs in loud situations like concerts and mowing the grass, to name a few. For details on different types of earplugs and how to insert and care for them, visit the Hearing Health Foundation website.  

Making healthy choices can also help prevent hearing loss. A study from Japan published on the National Library of Medicine website stated that smokers are approximately one and a half times more likely to develop high-frequency hearing loss than nonsmokers. Plus, quitting smoking will help your health in numerous ways. 

Listening to headphones too long and at too loud of a volume is another risk factor for hearing loss. For tips on how to use headphones safely, read our Tips to protect your hearing when using headphones blog.

For additional information on preventing and treating hearing loss, talk to your family physician. 

 

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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.

Can you hear me now? How to protect your hearing.

According to the American Hearing Research Foundation, approximately 15% of teens have some hearing loss. There are multiple things you can do to protect your hearing. 

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The dos and don’ts of storing medicine and vitamins

Submitted by emily.griffin on

To store medicine and vitamins in the bathroom or not to store them in the bathroom: that is the question. The medicine cabinet is a staple feature of bathrooms in early 19th century homes, but should we keep our medicine and vitamins there? Doctors and government institutions agree, including the Medline Plus website: Don’t store pharmaceuticals in the bathroom. That is the answer. Read on to find out why. 

According to the FDA, medicine and vitamins need to be stored in a cool, dry place away from sunlight. That’s about the opposite of a common bathroom, where temperatures fluctuate and humidity is high.  

 

Storage conditions are important because it impacts how well medicine and vitamins work, and because the interaction between the pharmaceutical and heat or moisture can result in toxicity when not stored correctly, according to an article from the International Journal of Applied Pharmaceutical and Biological Research. For example, in a study on Vitamin E products, the potency was reduced by almost 50% after five hours of exposure to sunlight. 

 

No need to get overwhelmed though. This simple list of dos and don’ts for storing household medicine and vitamins will help clarify: 

Do: 

  • Find a cool, dark, dry place to store pharmaceuticals, such as in a closet or dresser drawer. 

  • Keep them in their original container and remove the cotton ball, which can hold moisture. 

  • Store them out of reach and sight of children, or somewhere they can be locked up. 

  • Follow the instructions on the label for storage conditions and shelf life. 

 

Don’t: 

  • Keep medicine and vitamins in the refrigerator unless the label specifically instructs refrigerated storage. 

  • Store them in a room with heat and humidity, such as the bathroom or kitchen. 

  • Ignore the instructions on the label regarding shelf life and storage conditions. 

  • Leave them out somewhere easy for a child to grab. Approximately 35,000 young children are sent to the emergency department annually because they got a hold of medicine. 

 

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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.

The dos and don’ts of storing medicine and vitamins

This simple list of dos and don’ts for storing household medicine and vitamins will help clarify.

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Shut it: Here’s the No. 1 tip for a germ-free bathroom

Submitted by emily.griffin on

It’s simple: don’t just teach boys to put the seat down, teach everyone to put the whole lid down. 

That’s right, the toilet is the main culprit in a germy bathroom. Studies have shown that between 40 and 60% of particles from the toilet bowl spray up to 3.5 feet into the air per flush. Better known as the “toilet plume,” these aerosol droplets can carry a multitude of bacteria and viruses that spread onto every surface in your bathroom, according to a study on the AIP Publishing website.  

 

This is a good time to pause and consider what’s typically left exposed in the bathroom … A toothbrush? Cell phone? Glasses? Towels? 

 

Don’t worry, we’re not doomed to be infected by the toilet plume. The No. 1 way to reduce germs in the bathroom is pretty simple: Put down the lid before flushing. 

 

With that resolved, let’s talk about where else germs love to live in the bathroom and how to best keep the bathroom germ-free. According to a recent review article, out of the top 10 spots for bacteria in a home, six of them lurk in the bathroom: 

 

  • Toilet bowl 

  • Sponge or counter-wiping cloth 

  • Bathtub, near drain 

  • Bathroom faucet handle 

  • Bathroom sink, near drain 

  • Floor in front of the toilet 

 

Now, it is clear where to focus cleaning efforts, but what’s the best way to clean? 

 

According to the CDC, cleaning weekly by scrubbing with soap and water effectively removes germs, viruses and bacteria found on surfaces (remember the toilet plume?).  

 

Disinfecting is only necessary when someone at home is sick. The difference between cleaning and disinfecting is in the product: Disinfecting products, such as household bleach, contain chemicals that kill any germs still hanging on for dear life.  

 

To prevent germs from spreading by giving them a home on other common countertop items, consider storing things like toothbrushes far, far away from the toilet. 

 

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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.

Shut it: Here’s the No. 1 tip for a germ-free bathroom

The No. 1 way to reduce germs in the bathroom is pretty simple: Put down the lid before flushing. 

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Early to bed, early to rise

Submitted by emily.griffin on

Research says add exercise 

Most people know the next two lines in American statesman Benjamin Franklin’s famous quote, “Makes a man healthy, wealthy and wise.” In Colonial times, surviving required hard physical labor. Rising early to exercise was not even considered.  

 

Fast forward several centuries, however, and steady gains in health and life expectancy have slowed. Despite marvels in medicine and science Benjamin Franklin could not have envisioned, life expectancy in the colonies is slipping backwards. 

Houston, we have a problem. And that problem is obesity.  

 

Staying true to the American belief that we can overcome anything with hard work, many people turn to diet and exercise. Finding the right combination of the two is a nonstop conversation on all the media outlets and especially, amongst ourselves.  

 

Research to the rescue  

A recent research study outlined in the journal Obesity reported that people who exercised in the morning, specifically from 7 a.m. to 9 a.m., had lower body mass index (BMI) and smaller waist sizes than people who exercised at other times. The researchers, from Hong Kong Polytechnic University and Franklin Pierce University in New Hampshire, placed 5,285 individuals in three workout groups – morning, afternoon and evening.  

As mentioned above, the individuals who worked out in the morning had a lower average BMI (27.4) compared to those who worked out in the afternoon (28.4) and evening (28.2). Waist circumference showed a similar association; the morning exercise group’s average waist was 37.7 inches, compared to 38.5 inches for the afternoon group and 38.3 inches for the evening group. 

 

Morning movement, circadian rhythms and weight loss 

Researchers don’t fully understand why exercising in the morning appears to be more effective for battling obesity. The key to that question is likely circadian rhythms, the body’s natural sleep-wake cycle.  

Hormones linked with weight loss and obesity, such as insulin and cortisol, are closely tied to circadian rhythms, which can affect things like sleepiness, hunger, fat burning (lipolysis) and fat storage (lipogenesis). Therefore, just like how the timing of when you eat can affect weight gain, so too can the timing of your exercise appear to affect weight loss. 

“Additionally, working out in the morning helps to improve cognitive function by stimulating brain activity. It enhances alertness and concentration, increasing productivity throughout your day. Morning exercise, especially outdoors, also gives us morning light, which is critical to regulating our circadian rhythms. 

 

Fun fact

Here’s a little more motivation to get up and go. The morning workout group exercised less and engaged in more sedentary time than the other groups but maintained healthier BMI and waist size. 

 

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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.

Early to bed, early to rise

Staying true to the American belief that we can overcome anything with hard work, many people turn to diet and exercise. 

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The most important thing you can do for heart health

Submitted by emily.griffin on

Did you know the heart is considered an organ and a muscle?  
 

And you know what they say about muscles … use it or lose it. 

 

It’s never too early to start thinking about taking care of your heart, but lots of people wonder: Where do I begin? The list of bad habits and activities that increase the risk of heart disease runs vast and deep — unhealthy eating, inactivity, smoking, stress and sleep issues, according to the Mayo Clinic. Attempting to make changes in all these categories at once can feel overwhelming, and that can lead a person back to their couch, ignoring their doctor’s advice.  

 

So, what’s the No. 1 thing you can start doing tomorrow for the future of your heart’s health? Start moving (after you finish this article, of course). 

 

Sounds simple, right? And it is. Heart conscious individuals don’t need to start pumping iron at the gym all day, every day. Research on the Heart Foundation website suggests a daily exercise routine with at least 30 minutes of moderate physical activity will help prevent heart disease. Living a sedentary lifestyle proves to be one of the top five major risk factors for cardiovascular disease, according to the American Heart Association. Staying active can reduce many risk factors, including high blood pressure, high cholesterol, stress and being overweight.  

 

Ready to bring some recreational activity into your days? Try one of these fun five ideas: 

  • Pickleball 

  • Hiking 

  • Swimming 

  • Cycling 

  • Yoga classes 

 

When initiating a heart-healthy change, choose enjoyable activities that can be shared with friends. Together, friends can stay accountable and motivated. 

 

Feel too busy to add in a 30+ minute exercise routine? Don’t worry. It doesn’t need to be 30 consecutive minutes. Incorporating shorter periods of activity into the day can also boost heart health.  

 

To integrate more movement into an established schedule, try boosting movement by: 

  1. Taking the stairs instead of the elevator. 

  2. Increasing the length and pace of your dog walk. 

  3. Push mowing the lawn and performing yard work.  

  4. Using dumbbells while watching TV. 

  5. Riding a bike or walking to a nearby errand instead of driving.  

 

As the adage says, “A journey of a thousand miles begins with a single step.” So, pick one small, realistic step to add more movement into the day, and you’re on your way to a healthier heart.   

 

Before starting any new exercise routine, always talk to your doctor.  

 

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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.

The most important thing you can do for heart health

Did you know the heart is considered an organ and a muscle? And you know what they say about muscles … use it or lose it.

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What do you do when a product is recalled?

Submitted by emily.griffin on

We’ve all seen product recalls on the news or on our social media feeds. Sometimes it’s a food that is at risk for contamination or a product that is defective. A lot of the time, these recalls don’t apply to anything we have in our homes. So, what do you do when something you’ve consumed or purchased is recalled? And what happens if it affects your health? Read on to find out more.   
 

What is a product recall?  

According to the Food and Drug Administration, a recall is a method of removing or correcting products that are in violation of laws administered by the Food and Drug Administration (FDA). Manufacturers, importers, distributors and retailers of consumer products are also legally required to report products that pose a health or safety risk to the Consumer Product Safety Commission so a recall can be issued.  
 

How do I know if a product I have has been recalled?  

For a regularly updated list of products that have been recalled, visit the United States Consumer Product Safety Commission at cpsc.gov/Recalls. You can also visit FoodSafety.gov specifically for food-related recalls.  
 

What do I do if a product I have has been recalled?  

If you realize a recall involves something you’ve purchased, your next steps will depend on the kind of item it is. If you’ve purchased an item like a children’s toy, an exercise bike or a power tool, check the recall issue for further instructions. If it’s a food recall, don’t eat or open the product, says FoodSafety.gov. Then, check the recall notice to see what you need to do. If you have questions or concerns about the effect of a product you’ve eaten, talk to your primary care physician.  

 

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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.

What do you do when a product is recalled?

What do you do when something you’ve consumed or purchased is recalled? And what happens if it affects your health? Read on to find out more.   
 

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