Wellness | Genesis Healthcare System

Be a Good (Body) Mechanic

Read more about Be a Good (Body) Mechanic

No, we’re not talking cars here. We’re talking about using good body mechanics and practicing good posture throughout the day to ward off back pain and feel better overall. Here are body mechanic tips you should follow – whether you have back pain or not.

Source: Healthwise®

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.

Wellness

Thu, 01/19/2023 - 23:11

Here are body mechanic tips you should follow – whether you have back pain or not.

Exclude From Search

Excuse to Drink Coffee

Read more about Excuse to Drink Coffee

Need an excuse to drink coffee? Look no further.

Picture a rainy day, cozy blanket, hands wrapped around a steaming cup of coffee … blissful. Until a little voice inside your head whispers, “but coffee isn’t good for you.” Or is it? Researchers say low to moderate coffee consumption can actually boost your health and reduce the risk of disease. We’re talking up to three cups of filtered coffee, sugary lattes don’t count. So, if you’re a coffee connoisseur looking for an excuse to keep sipping that cup of joe, you’ve come to the right place. Let’s take a closer look.

Immune system

Coffee offers more than deliciousness - it also contains compounds found to boost our immune systems, including caffeine, according to a study on the Science Direct website. Many of these compounds have antioxidant and anti-inflammatory properties to help our bodies fight diseases and reduce inflammation. A recent study in the UK, posted on the MDPI website, even found that individuals who habitually drink one or more cups of coffee per day were 10% less likely to contract COVID-19.

Parkinson’s disease

While scientists work hard to discover a cause and cure for Parkinson’s disease, research on the MDPI website indicates coffee could help slow the progression of this neurological disease. Caffeine has been found to have a neuroprotective quality that helps slow down the cognition changes common in Parkinson’s disease.

Type 2 diabetes

At first glance, a sugary, caffeinated drink is not a good idea for someone at risk of developing type 2 diabetes. Spontaneous caffeine can mess with insulin sensitivity. However, making a habit of sipping a nice simple cup of black coffee has been found to reduce the risk of developing type 2 diabetes, according to a study on the New England Journal of Medicine website.

Cardiovascular diseases

Similar to type 2 diabetes, an article on the New England Journal of Medicine website shows regular coffee consumption is linked with a reduced risk of cardiovascular diseases such as stroke. And yet again, this thought goes back to the variety of anti-inflammatory compounds found in coffee.

Now, does all this mean non-coffee drinkers should start chugging? Nope, plenty of other ways to boost your health and prevent disease exist. If you’re already a regular coffee drinker, enjoy that cup or two. Like most things in life, moderation is key. Be mindful of how you feel, and you’ll know when you’ve had enough.

Nutrition

Wellness

Thu, 01/12/2023 - 11:11

Picture a rainy day, cozy blanket, hands wrapped around a steaming cup of coffee … blissful. Until a little voice inside your head whispers, “but coffee isn’t good for you.” Or is it?

Exclude From Search

5 Second Rule

Read more about 5 Second Rule

The 5-second rule is a myth – Nooo!

Ignorance can be bliss and very unhealthy. Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

A study from Rutgers University published on the Applied and Environmental Microbiology website in 2016 states it takes less than one second for contamination when food touches the floor. That is less time than it takes for dogs to pounce on an errant chicken nugget.

The type of floor, food and the total time the food is in contact with the floor impacts how many germs are transferred, but the bottom line is once it hits the floor, it should be thrown away. Even if it is the last donut or cookie.

In case you want to discredit this as a single study, try again. There are numerous studies all coming to the same conclusion, food on the floor is contaminated.

Perhaps, you insist your floors are clean enough to eat off? Probably not. If you don’t believe us, read our blog, "Are your shoes your Achilles’ heel?" The blog shares the dangers of wearing your shoes inside. A study by a University of Arizona professor found that 96% of shoes contained coliforms, a bacteria found in human and animal waste. Plus, 90% to 99% of bacteria easily transfers from shoes to clean tile floors.

So, that cookie that landed on your floor and you put in your mouth could have … some pretty nasty stuff on it.

As sad as it may be at the moment, throwing away the cookie from the floor is better than getting sick.

Wellness

Nutrition

Tue, 01/10/2023 - 11:11

Ignorance can be bliss and very unhealthy. Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

Exclude From Search

Resolution Success - Making the Change

Read more about Resolution Success - Making the Change

Making a change? Follow these tips to resolution success

With a new year comes opportunities to make new resolutions. Deciding on big life changes may feel overwhelming or even frustrating, especially when setbacks occur. Fortunately, science teaches us ways to secure successful personal change.

The stages of change model

According to the School of Medicine, the change model consists of five stages:

Precontemplation
Contemplation
Preparation/Determination
Action/Willpower
Maintenance

In the first stage, precontemplation, people don’t think about changing, and don’t want help to change. In the second stage, contemplation, people teeter on the fence. They weigh the pros and cons of making a change (which could take a while). Things start moving along in the third stage, preparation/determination, when people fully commit to changing something in their life and start researching how to do it. By stage four, action/willpower, people move forward, making the desired changes to their lifestyle. After that, stage five, maintenance, focuses on solidifying the new change and lifestyle.

Keep these steps in mind when preparing for life changes, and know that while progression is great, it’s also ok to fall back a step or two. Keep checking in and evaluating progress through each stage.

Be intentional

One study on the BMC Public Health website says that intention is one of the strongest indicators for changing behavior. Another study noted that the intention to do something can be predicted by our attitude toward the change, whether or not we think other people around us will approve of the change, and how easy or difficult we think the new behavior will be. Multiple studies show that the higher the intention, the more likely a change will begin. Thinking about the change in a positive light adds motivation and moves people toward action.

Have an action plan and stick to it

Many of us want to change and begin the process of change but then fall in our attempt to maintain such change. If maintaining a resolution feels overwhelming, try designing plans with automatic responses to situations that will likely arise. For example, when adding a new habit, designate a predetermined and consistent time each day to start; or pair an established habit with the new one (i.e., every time I brush my teeth, I’ll recite my affirmations). When cutting out a bad habit, reduce temptations by avoiding certain enticing environments (i.e., take the long way to your desk to avoid the office candy bowl). Making plans to change behaviors predicts whether that plan will go into effect. Having multiple plans helps, so create as many plans along the way as needed.

Making changes in life may feel heavy, but with high intentions, planning, and determination, success stands within reach.

Give yourself grace throughout the process and know that any progress brings you one step closer to the person you want to become.

Wellness

Tue, 12/20/2022 - 11:11

With a new year comes opportunities to make new resolutions. Deciding on big life changes may feel overwhelming, fortunately, science teaches us ways to secure successful personal change.

Exclude From Search

Portion Sizes Defined: How Much is 4 Ounces? 

Read more about Portion Sizes Defined: How Much is 4 Ounces?

We all know that controlling portions is important to our health but how do you put portion control into practice? Here are some tips to recognize the amount of food you’re eating. First, don’t eat out of a bag or container. Second, use smaller plates so servings appear larger. Third, fill half your plate with vegetables first and substitute lower-fat varieties of your favorite foods.  

When eating out, order appetizers or lunch portions, split the order with a friend or fill up with lower calorie foods such as soup or salads.

Portion Sizes

You know that juicy 8-ounces steak you might like to cut into… do you really know how many servings of meat that equals? One serving of meat or poultry is the size of the palm of your hand or a deck of cards. One 3-ounce serving of fish is equal to the size of a checkbook.

We All Scream for Ice Cream

When you eat an ice cream cone, how many cups of the frozen creation are you really consuming? One-half cup of ice cream is considered one serving and is the size of a tennis ball. How about other dairy products? One serving of cheese is six dice.  

Think about that tennis ball again. One-half cup of cooked rice, pasta and snack foods such as chips or pretzels is also the size of a tennis ball.

Computers and Carbs

The next time you’re at your computer, think about what foods should be the size of your computer mouse. We’ll give you a hint … it’s a carbohydrate. The answer is -- one medium baked potato.  

Remember compact discs (CDs)? One pancake or waffle should only be the size of a CD.  

Golf Balls or Baseballs

The next time you bite into a delicious apple, remember that the fruit should equal the size of a tennis ball. An orange is about the same size as well. Other serving sizes that correspond to the size of a baseball are one cup of chopped fruits or vegetables. And a quarter cup of dried fruit or nuts is about the same size as a golf ball.  

So, the next time you’re grabbing a handful of pretzels, think about how many tennis balls that equals, and you’ll be on your way to serving the correct portions.

Wellness

Nutrition

Thu, 12/15/2022 - 11:11

We all know that controlling portions is important to our health but how do you put portion control into practice? Here are some tips to recognize the amount of food you’re eating.

Exclude From Search

Taste the Rainbow: Ways to Incorporate Healthy Foods of Every Color

Read more about Taste the Rainbow: Ways to Incorporate Healthy Foods of Every Color

Sugary candy isn’t the only way to taste the rainbow. Here are ways to incorporate fruits and vegetables of every color into your diet.

Red

For red foods, try brightening up a salad by adding sliced strawberries. Red bell peppers can be diced and added to pizza or roasted, blended and added to pasta sauce.

Orange

Sliced oranges make a delicious, refreshing snack on their own, but they can also be diced and added to fruit salad. Sweet potatoes can be mashed instead of regular potatoes for a nutrient-packed twist on a classic, or they can be roasted and served with chicken for a warm meal.

Yellow

A mashed banana is versatile—it can be used as the basis of a healthy ice cream substitute or a smoothie, or it can be made into pancakes, among many other recipes. Corn kernels can be added to Mexican food, chili or cornbread.

Green

For a pear-ing you’ll love (see what we did there?), try pears and feta in a salad, and add walnuts for an additional crunch. Blend spinach into a smoothie for an antioxidant boost that you’ll barely taste, added to pesto or baked into a creamy pasta dish.

Blue

Blueberries can be added to oatmeal or yogurt for additional flavor in your breakfast. Your blueberry pancakes or muffins can be healthier by making them with whole wheat flour instead of all-purpose.

Purple

Grapes are the perfect addition to your snack of cheese and crackers, and frozen grapes make a fun summer treat. Shredded purple cabbage is wonderful in Thai food or a pulled pork sandwich for a crunch in every bite.

As a general rule, most fruits are delicious in smoothies, and most vegetables taste great when cooked into an omelet. For picky eaters, cut vegetables into small pieces and add them to meatloaf or meatballs. For variety in textures, tastes and nutrients, be sure to eat fruits and vegetables in every color of the rainbow.

Wellness

Nutrition

Tue, 12/13/2022 - 11:11

Sugary candy isn’t the only way to taste the rainbow. Here are ways to incorporate fruits and vegetables of every color into your diet.

Exclude From Search

Wellness Seeker Brand vs Generic Drugs

Read more about Wellness Seeker Brand vs Generic Drugs

Is generic equivalent?

We all have favorite brand items we’re willing to pay more for because we believe they are better than the off-brand options. Maybe there is a slight variation in our preferences for ketchup, cream cheese or tissues. When it comes to medications, the quality, safety and strength of generics are equivalent to brand.  

See below for more information on how brand and generic drugs are the same and differ.

Generic:

Nearly 8 out of 10 prescriptions filled in the U.S. are for generic drugs
Equivalent amounts of the same active ingredient(s) as brand name counterpart
Must look different from brand name counterpart due to trademark laws
Works in the same amount of time as brand name counterpart

Brand name:

80-85% more costly
Pays for up front research costs, that created the drug from scratch
Patent protected for several years before the generic equivalent is allowed
Every brand name drug does not have a generic equivalent

Wellness

Thu, 12/08/2022 - 11:11

We all have favorite brand items we’re willing to pay more for because we believe they are better than the off-brand options. When it comes to medications, the quality, safety and strength of generics are equivalent to brand.  

Exclude From Search

Spice Up Your Life with Cinnamon

Read more about Spice Up Your Life with Cinnamon

Will cinnamon spice up your health?

We love cinnamon rolls. Sadly, they are not the way to better health. Cinnamon, however, might be the way to spice up your life to improve your health.

Used as a spice, cinnamon can add a sweet flavor to dishes and drinks. Beyond flavor, cinnamon has numerous perceived health benefits. It is believed that cinnamon may help:

Reduce inflammation
Lower cholesterol
Reduce stress
Improve memory
Increase focus

Right now, you might be wondering why everyone doesn’t use cinnamon more often than a few holiday dishes. Actually, for thousands of years, people have been using cinnamon for medicinal purposes.

As for the environmental impact, cassia cinnamon, the most common and inexpensive type of cinnamon, is a sustainable resource. Most of the cinnamon in the United States is the cassia type, and it comes from the bark of a tree that originally came from Southeast Asia. As the trees grow back very quickly, similar to bamboo, deforestation is not a concern for this spice. Plus, agricultural chemicals are not needed.

However, with most things, moderation is best when consuming cinnamon, as it does contain a compound called coumarin that can be toxic in large amounts and damage the liver and cause other health problems. Most experts recommend a ½ to 1 teaspoon a day. The experts also typically agree it would be difficult to reach dangerous levels using cinnamon as a spice. Still, they warn people of the dangers of taking a concentrated cinnamon pill.

Anytime you consider radically changing your diet or adding supplements, you should always talk to your doctor first.

Wellness

Tue, 12/06/2022 - 23:11

We love cinnamon rolls. Sadly, they are not the way to better health. Cinnamon, however, might be the way to spice up your life to improve your health.

Exclude From Search

A Natural Way to Combat Seasonal Depression

Read more about A Natural Way to Combat Seasonal Depression

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD).

The disorder, a seasonal form of depression, can occur at any time of year but is more common in the winter when natural light levels are lower. “SAD symptoms are similar to those of other depressive illnesses, including sleeping and eating more than usual, feeling “down” most of the time and irritability,” said Christina Parr, Director of Genesis Behavioral Health Services. “Women in their childbearing years tend to suffer from SAD more often than men, but even those who don’t have full-blown SAD may experience lower levels of energy when the nights get longer and the temperatures dip.”

Fortunately, there are ways to combat those symptoms by taking advantage of existing natural light.

Plan ahead

If you suffer from SAD, the most important thing is to be proactive. Experts recommend talking to your healthcare professional about creating a seasonal plan of attack.

Let there be light

Because SAD kicks in when access to natural light is limited, try to look for ways to get that extra sunlight. Read a book by a window or open the curtains a little wider when there is sun to try to get any amount you can. If it is cold outside, take a drive to get out and about in whatever sun is available.

Exercise, eat well

Exercising more in natural light and eating healthy can have a huge impact on seasonal depression. Exercise at noon when the outdoor light is brightest. Even if that is a simple walk during your lunch hour, the exposure to light and the endorphin boost from exercising will help alleviate SAD symptoms.

Since another symptom of SAD is craving carbohydrates, be on the lookout for overeating to prevent weight gain. It can be challenging to lose SAD-related weight after the season changes and your other symptoms are relieved.

Seeing the light

Here are some easy ways to add more natural light to your day:

Spend as much time as possible outside, especially on sunny days.
Sit close to outside windows at home and work.
Keep your home as bright as possible using window treatments that let in light and trim foliage that blocks light.
If possible, take a vacation to a sunny locale.

Behavioral Health

Wellness

Thu, 12/01/2022 - 11:11

A Natural Way to Combat Seasonal Depression

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD).

Exclude From Search

Gut Check Your Digestive System

Read more about Gut Check Your Digestive System

Are digestive problems leaving you with tummy troubles? Everyone gets a stomachache occasionally, but there are several organs in your digestive system that can cause abdominal pain. Digestive issues can be troublesome, causing a growing number of doctor’s visits and hospitalizations for Americans.

Your gut plays an important role in your overall wellness. Your colon and intestines host bacteria called microflora, which vary from person to person based on infant nutrition, use of antibiotics, age and diet. It may sound strange that your gut has bacteria, but microflora is incredibly important to your health as a basic part of your immune system. They also aid the absorption of minerals into your body.

It’s important that you have the correct balance of bacteria in your gut. An imbalance in these bacteria can cause issues like irritable bowel syndrome, inflammatory bowel disease, gastroenteritis and even colon cancer. Clinical studies have shown that certain food products, called probiotics, can stimulate growth of your microflora and may help keep them in balance. That leaves you with a healthier digestive system.

How to have healthy gut habits

Choose food-based probiotics. Probiotics are the good bacteria found in many fermented foods and supplements. Several yogurts contain probiotics that can boost your good gut bacteria and reduce your bad bacteria.

Eat prebiotics. Prebiotics contain non-digestible carbohydrates that feed probiotics and have been linked to a reduction in fat storage and irritable bowel syndrome. Prebiotics are found in whole grains, bananas, garlic, onions, honey, asparagus and artichokes.

Skip the fatty foods. Some fats can increase your levels of bad bacteria and even damage the gut lining.

Stop stressing. Stress can change your gut flora, reducing your good bacteria. It can also create negative changes in how your immune system functions. For a happy gut and a healthier you, figure out what has you stressing and start taking steps to eliminate your stressors.

Checking your gut is a good idea

There are several digestive problems that can keep you feeling down and out. Many digestive issues are controllable while others have a genetic component. Some are more minor disorders while others can have a significant impact on the quality of life.

If you are experiencing stomach pain, bloating, gas, heartburn or any other stomach problems, talk to your doctor to find the cause and best course of action. You may be referred to a gastroenterologist – a doctor who specializes in digestive diseases – to diagnose and treat your condition.

Wellness

Thu, 11/17/2022 - 23:11

There are several digestive problems that can keep you feeling down and out. Many digestive issues are controllable while others have a genetic component.

Exclude From Search

Subscribe to Wellness