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If the Shoe Fits, Should You Wear It?

Submitted by aduranplazola on

Your shoes can make or break your fashion style any day of the week. Many people fall victim to wearing uncomfortable shoes – but hey, they look great! Comfort might not be the only thing you may be giving up for fashion. Long-term damage to your feet, and the rest of your body, can happen if you aren’t careful.  

The following tips on good footwear may prevent toe, foot or ankle problems now – or later in life. 

  • Have your feet measured regularly. The size of your feet may change as you grow older. 

  • Have both feet measured. Often one foot is larger than the other. The shoes should be fitted to the larger foot. 

  • Don’t choose shoes based on the size marked inside. Sizes vary among shoe brands and styles. Pick shoes by how they fit your feet. 

  • Choose a shoe that conforms as nearly as possible to the shape of your forefoot (the front, widest part of your foot). 

  • Look for roomy footwear that has a wide toe box with more room for your toes and the ball of your foot. You should be able to wiggle your toes in your shoes. 

  • Make sure your heel fits comfortably in the shoe with a minimum amount of slipping. 

  • Avoid high-heeled, narrow and pointed-toe shoes if you can. High-heeled shoes increase pressure on the front of the foot. If you can’t avoid wearing pumps or high-heeled shoes, look for a pair that gives your toes more room. 

  • Choose shoes with heels that are no more than 2 inches high. 

  • Alternate these shoes with flat, roomy shoes to give your toes a chance to move freely. 

  • Look for shoes made of materials that give or stretch. They will be the most comfortable for your toes and feet. 

  • Look for shoes that do not have seams. This will prevent rubbing or irritation of the skin. 

  • Consider sandals, soft leather flat shoes, slippers or inexpensive cloth shoes for at-home wear. If you have an enlarged toe joint, cut a hole in the cloth shoes. 

  • Plan to buy your shoes at the end of the day when your feet are most swollen. Foot size may vary half a size from the morning to the evening or after a day at work. And wear the type of socks that you will most often wear with the shoes to be sure they fit. 

  • Stand during the fitting process because the foot gets longer when you stand. 

  • Walk around the shoe store to make sure that the fit feels right in both shoes. 

 

 

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.

Your shoes can make or break your fashion style any day of the week.

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The Eyes Have It! How to Maintain Good Eye Health

Submitted by aduranplazola on

Good vision is an important part of your daily life. Your eyesight helps you to do well at work, at home and behind the wheel.  It's essential to keep your eye health in top shape.  The easiest way to protect your vision is to have regular eye exams with an optometrist.   

 

Here are some other ways to keep your eyes healthy at any age. 

 

Healthy foods are important to eye health 

Choose foods rich in antioxidants, like Vitamins A and C; and leafy, green vegetables and fish are helpful to healthy eyes. Fatty fish, such as salmon, contains essential omega-3 fatty acids that are important to the macula's health, the part of the eye responsible for central vision. Too many antioxidants, alcohol consumption, or saturated fats can create free-radical reactions that can harm macula. Also, foods high in fat can cause deposits that constrict blood flow in the arteries. The blood vessels that feed the eyes are especially sensitive to this blockage.  

 

Exercise helps your eyes too 

Exercise does the body good and the eyes too. Even mild exercise improves blood circulation in your body, and that includes the eyes. Improved circulation delivers oxygen to the eyes and helps to remove toxins. 

 

Get a good night's sleep 

Your eyes will feel better when you get the sleep you need. Enough rest will support your eye health; you'll look great and perform better at your daily tasks.  

 

Wash your hands 

Keeping your hands clean is so important when it comes to your eyes, especially if you're wearing contact lenses. Before you touch your eye or put in or remove a contact lens, wash your hands with mild soap and dry with a lint-free towel. Some germs and bacteria from your hands can cause serious eye infections, like bacterial conjunctivitis (pink eye). Touching or rubbing your eyes is one way you can catch a cold because whatever is on your fingers goes right onto your eye's surface. 

 

Smoke is terrible for your body and your eyes. 

Smoking exposes your eyes to high levels of oxidative stress. While the connection has not been thoroughly studied, it’s known that smoking increases your risk for various health conditions that affect the eye.  

 

Wear your shades 

Sunglasses help to protect your eyes from harmful ultraviolet (UV) light. The best sunglasses have both UVA and UVB protection. Also, wearing a wide brim hat can reduce the amount of UV radiation to your eyes. Bonus: You’ll look super cool as well.  

 

Be careful of too much screen time 

You're probably using digital devices for hours each day at work and home. These devices are exposing your eyes to a high-energy blue light. Blue lights are wavelengths emitted near the bluer part of the spectrum. Lutein & Zeaxanthin are eye nutrients concentrated in the macula and help filter out the blue light. Lutein and Zeaxanthin can’t be produced by our bodies and must be obtained through supplements and vitamins-rich foods.  

 

If you spend time on a computer, here are some other ways to help reduce blue light:  

  • Position your computer screen 20 to 24 inches from your eye. 

  • Position the top of your computer screen slightly below your eye level. 

  • Adjust lighting around your computer to minimize glare on the screen. 

  • Use the 20/20/20 rule by taking a break every 20 minutes to focus on an object 20 feet away for 20 seconds. 

  • When your eyes become irritated or dry, use lubricating eye drops. 

 

 

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.

Good vision is an important part of your daily life. Your eyesight helps you to do well at work, at home and behind the wheel.

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Don’t Be a Sitting Duck

Submitted by aduranplazola on

Too much sitting is harmful — even if you exercise regularly. “Research shows that being sedentary outside of physical activity (for example, running or going to the gym) raises your risk of developing many serious health conditions, including coronary heart disease, type 2 diabetes, and breast and colon cancers,” said Stephen Ulrich, M.D., Perry County Family Practice, New Lexington, OH. It also shortens your life expectancy.

 

 

It’s easy to understand how we’ve become so sedentary. We can hit the drive-thru at the bank or coffee shop or take the elevator rather than walk up the steps. Many of us spend hours in front of a computer during the workday and a TV screen in the evening. In fact, the average person spends at least nine hours per day sitting. That’s more than half of your waking hours.

 

 

We should ALL increase our standing and walking time during the day. In fact, if you are overweight, you should try to increase the amount of time you spend in non-exercise physical activity by two and a half hours a day. While that may sound a bit overwhelming, when you break it down into short intervals throughout the day, it’s not. Taking frequent standing and moving breaks can quickly add up.

 

 

You burn 30% percent more calories when you stand versus when you sit. And the accumulation of muscle contractions required to move throughout the day uses more energy than a continuous period of dedicated physical exercise.

 

 

Here are a few tips to help you get moving:

· Get up every 30 minutes when you are on your computer. Take a break for several minutes to stand, stretch and move about.

· Do chores standing up, such as folding laundry, when you’re watching TV.

· Stand when you’re talking on the phone.

· If you work in an office, encourage your colleagues to stand during meetings.

· Take a short walk during your lunch break.

· Use a fitness tracker to track your steps throughout the day and set increasing goals for yourself.

 

 

 

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.

Too much sitting is harmful — even if you exercise regularly.

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(Quiz) Alarming immunity

Submitted by aduranplazola on

Wake up! That’s the fourth time you’ve hit my snooze button! Speaking as your alarm clock, you are really slow in the morning. Maybe it’s your immune system. Have you thought about trying to bolster it? Since you’re obviously not getting up for a while, let’s test your knowledge. 

 


 

 

 

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.

Wake up! That’s the fourth time you’ve hit my snooze button! Speaking as your alarm clock, you are really slow in the morning. Maybe it’s your immune system.

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How cool are you?

Submitted by aduranplazola on

In the literal sense, this is about your body temperature. Does your body tend to run hot, or cold? To find out, take your temperature a few times when you’re well. Check your temperature in both the morning and evening. Body temperature can vary by as much as 1°F during the day. It’s helpful to know your average to gauge if you have a fever.  

 

Before you take your temperature: 

  • Wait at least 30 minutes after smoking, eating, or drinking a hot or cold liquid. 

  • Wait at least an hour after strenuous exercise or a hot bath. 

 

Body temperature is a measure of how well your body can make and get rid of heat. The body is very good at keeping its temperature within a safe range, even when temperatures outside the body change a lot. 

 

  • When you’re too hot, the blood vessels in your skin widen to carry the excess heat to your skin's surface. You may start to sweat. As the sweat evaporates, it helps cool your body. 

  • When you are too cold, your blood vessels narrow, which reduces blood flow to your skin to save body heat. You may start to shiver. When the muscles tremble this way, it helps to make more heat. 

 

A fever is the body's normal and healthy reaction to infection and other illnesses, both minor and serious. It helps the body fight infection. A fever is a symptom, not a disease. 

 

Comparing temperature types 

Thermometers show body temperature in degrees Fahrenheit (°F). The average normal oral temperature is 98.6°F. Temperature readings vary depending on where you place the thermometer. The armpit and the forehead are usually 0.5 to 1°F lower than an oral temperature reading. An ear temperature is 0.5 to 1°F higher than a forehead temperature. 

 

Glass thermometers that contain mercury aren't recommended. If you have a glass thermometer, contact your local health department to find out how to dispose of it safely. If you break a glass thermometer, call your local poison control center right away. 

 

 

 

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.

In the literal sense, this is about your body temperature. Does your body tend to run hot, or cold? To find out, take your temperature a few times when you’re well.

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Smartphone Your Way to Health

Submitted by aduranplazola on

Running an extra five minutes, having salad for lunch and taking the stairs. Making small decisions can have a big impact on your health. For some, choosing healthy options is easy. However, if you struggle with leaving one cookie on the plate (and a lot of us do), you should consider health tracker apps.  

 

There is an abundance of free and paid apps available for smartphones. Watching the bar graph grow as you take more steps each day or tracking calories to know when to skip dessert can be a better motivator than a personal trainer you see for 60 minutes three times a week. The apps are always there and never yell. They also don’t judge if we have French fries occasionally.  

 

There are apps for just about all your fitness goals. You can track your steps, pushups, calories, water intake and almost anything else. Several of these apps can even upload data to charts shared with physicians.  

 

Do health apps guarantee you will make healthier decisions? No. Only you can do that. They can provide motivation and a sense of accomplishment when you cross off goals and see your fitness totals rise. Before starting any exercise routine, start by talking with your doctor. When you are ready, think about what you want to accomplish, read a few reviews on health tracking apps and download a free version. If it works for you, then think about splurging for a paid version if needed. 

 

After all, you already pay for your smartphone, it might as well help you achieve your health goals. Just be sure to clean your phone often, especially after a workout.  

 

 

 

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.

Running an extra five minutes, having salad for lunch and taking the stairs. Making small decisions can have a big impact on your health.

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Keep the sneeze away year-round

Submitted by aduranplazola on

If you suffer from allergies, you may think you only need to worry about flowers, pollen and pets. Did you know that dust mites are one of the most common allergy triggers? Dust mites are microscopic insect-like pests that are everywhere.

 

To reduce dust and dust mites follow these tips for the:

 

Air

 

  • Don’t use window or attic fans, which bring pollen, mold spores and other allergens inside.
  • Use air conditioning instead of opening windows.
  • Use a high-efficiency particulate air (HEPA) filter. This can help remove allergens and tobacco smoke from the air in your home.


Furniture and carpets

 

  • Use dust-proof pillow and mattress covers made from a tight-weave fabric that keeps out dust and dust mites.
  • Remove stuffed toys, wall hangings, books, knickknacks and artificial flowers.
  • Avoid wool blankets and down quilts.
  • Avoid carpet, rugs and upholstered furniture that collect dust.
  • Occasionaly steam clean carpets. 

 

Floors

 

  • Damp-mop hard floors once a day.
  • Dust and vacuum once or twice a week.
  • Use a dry cloth to wipe hard surfaces such as countertops and tables weekly.
  • Use a vacuum cleaner with a HEPA filter or a double-thick bag.
  • Wear a mask to avoid dust mites stirred up during cleaning.
  • Keep humidity less than 50% in your home. Dust mites don’t do well in dry conditions.

If you suffer from allergies, you may think you only need to worry about flowers, pollen and pets.

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When Life Gets Blurry, it’s Normal

Submitted by aduranplazola on

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

 

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

 

There are steps to protect your eyes and delay cataracts: 

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

  • Quit smoking.  

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

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

 

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

 

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

  • Have certain health problems, like diabetes 

  • Smoke 

  • Drink too much alcohol 

  • Have a family history of cataracts 

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

  • Have spent a lot of time in the sun 

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

 

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

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

 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Cataracts

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

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(Quiz) From the hip

Submitted by aduranplazola on

“I’ve fallen and I can’t get up” was an iconic catchphrase from a 1989 TV ad. But, for those left helpless from a broken or fractured hip, the situation is no laughing matter. The CDC says a broken hip is one of the most serious fall injuries; it’s a difficult recovery and jeopardizes independent living. How vulnerable or prepared are you to handle a hip injury? 

 

 


 

 

 

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.

Hip Quiz

“I’ve fallen and I can’t get up” was an iconic catchphrase from a 1989 TV ad. 

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Easy on the eyes: How to choose the right sunglasses for you

Submitted by aduranplazola on

Whether your face is oval, heart-shaped or round, the perfect pair of shades can be hard to find. But sunglasses are more than just another fashion accessory – they also provide significant health benefits.  

 

Sunglasses and eye health 

 

Your whole face can quickly show signs of excessive UV (ultraviolet) radiation exposure from the sun, and your eyes and the skin surrounding them are especially susceptible. Sunglasses can help combat your eyes' exposure to harmful rays by reducing the UV radiation and your risk of cataracts (cloudiness of the eye's lens that affects vision) and skin cancers of the eye. 

 

Reducing UV radiation can also reduce your risk of age-related macular degeneration, which happens when the macula – the part of the eye we use for sharp vision – becomes damaged, making objects appear blurry, dark or otherwise distorted. Without sunglasses, even those wearing contact lenses with UV protection are still at risk, as the skin around the eyes is still exposed. 

 

Choosing the right pair 

 

The most important thing to look for in a good pair of sunglasses is 100% UV protection. Although it seems intuitive that darker lenses or frames would offer more protection, that's not necessarily the case, because the UV blocker is clear. Sunglasses that wrap around your eyes to the sides of your face can offer even more protection from UV exposure to your eyes. 

 

The lowdown on UV rays 

 

Ultraviolet (UV) radiation falls into three categories: UVA, UVB and UVC. While UVC radiation is fully absorbed by the ozone layer and not as harmful, UVA and UVB radiation make it to the Earth's surface and are more dangerous.  

 

Several factors determine the level of this radiation your eyes are exposed to, including the time of day and weather conditions. Experts say levels are highest from 11 a.m. to 4 p.m. Clear, sunny skies allow the most exposure to UV radiation, but even in cloudy weather, UV rays are present.  

 

The most important benefit of wearing sunglasses is they protect your eyes from UV light, so choose a pair that offers you the best protection. 

 

 

 

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.

Choosing sunglasses

Whether your face is oval, heart-shaped or round, the perfect pair of shades can be hard to find.

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