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Five ways to stay active during winter

emily.griffin
Submitted by emily.griffin on

When it’s too cold, icy or cumbersome to take that walk around your block, consider this: One and a half hours of strength exercise a week in the comfort of your home can account for the walk you might be missing out on due to bad weather. A study at the University of Michigan showed that 95% of participants confirmed that adverse weather curtails their workout, which is why we suggest strength training indoors during the cold season. 

Many may have an at-home gym. For those who don’t, the weight training we refer to requires little to no equipment. It ranges from using your body weight and adding resistance bands to small dumbbells. The National Institute of Health suggests that weight training exercises performed intermittently will lessen the risk of cardiovascular disease. 

“Patients who perform aerobic exercises have a lower risk of developing heart disease compared to those who aren’t as active,” said Duane Pool, M.D., Board-certified in Cardiovascular Disease, at Genesis Heart Lung & Vascular Institute. 

Before you try out our top five indoor strength exercises, check with your doctor first for the regimen that’s right and safe for you. 

Deep squats 

Squats are a great way to build your quad muscle. When muscle mass increases, it encourages oxygen circulation and alleviates the load on the heart. Start by standing with your legs shoulder-width apart and dip both hips in a downward motion as if sitting on an invisible chair. Hold the position, raise and repeat. 

Wall pushups 

Wall pushups are a great way to tone the arms. Stand arm’s length away from a wall while facing it. Stretch your arms. Keep your palms against the wall, shoulder-width apart. Using your body weight, push yourself toward and away from the wall. 

Leg lifts 

Resistance bands are budget-friendly and easy to use. Best of all, it does not take up storage space. Wear a resistance band around your ankle. 

Lie on your right side with your legs straight. Lift your left leg up and down, keeping your left leg parallel to your right. Switch to the opposite side and repeat. 

This exercise will tighten the core and lower body. 

All Fours 

This is another great workout that tones the core and lower body. 

Place your hands and knees flat on the floor. Keep your back straight and lift one leg up as if you’re stomping the ceiling. 

Bicep Curl 

Our final pick is your traditional curl with a 5-10 lb. dumbbell. Stand with your back straight and pull your forearm in toward you and away from your body. 

 

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.

Five Ways to Stay Active During Winter

The National Institute of Health suggests that weight training exercises performed intermittently will lessen the risk of cardiovascular disease. 

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New year, new you?

emily.griffin
Submitted by emily.griffin on

Megan Miller, D.O.

Genesis Primary Care

It’s that time of year when we recently made resolutions to lose or maintain weight. Is a New Year’s resolution the best way to manage weight? Megan Miller, D.O., Genesis Primary Care, gives us an answer and provides tips to help us achieve our weight goals. 

 

New Year’s resolutions


New Year’s resolutions are a great way to encourage change but making a resolution to lose weight isn’t always a good idea. Focusing on weight can result in giving up on the resolution easily when results aren’t seen. I encourage patients to refocus their goals towards daily attainable feats. Ideas include eating more fruits and vegetables, drinking more water (instead of sugary drinks), or being more active.

 

Fad diets and more


Extreme fad diets are rarely sustainable over the long term. I encourage patients to make changes to their eating habits that they can maintain forever. Even subtle changes will result in gradual weight loss over time. I encourage the concepts of intermittent fasting and low carbohydrate diets. A simple form of intermittent fasting would be to limit the hours of the day when you eat. For the best results, make it earlier in the day. For example, eat between 7 a.m. and 3 p.m. or even 10 a.m. and 6 p.m. Then fast the rest of the day.


For low carbohydrate diets, focus meals around lean meats like chicken, fish or lean beef and choose fresh vegetables. Avoid pastas, breads and potatoes. Shifting your food choice at meals will help you make small changes that can result in weight loss over the long run.

 

Nutritional plan


A balanced nutritional plan is important when trying to lose weight. Pay attention to portion size. Portions smaller than the size of your palm for meat servings and smaller than the size of your fist for most other foods are best. You also want to eat whole foods rich in natural vitamins and antioxidants, which are important for maintaining a healthy body.

 

Exercise


Daily exercise is important to be healthy and aids in weight loss when you are also following a healthy diet. I recommend 30 minutes of exercise every day. Cardio-type exercise is preferred. For those who are just starting out on an exercise program, a brisk 30-minute walk is the easiest way to get started. After some time, as you become more in shape, increasing your pace (even jogging) will help increase cardio intensity. Incorporating yoga, Pilates or some simple stretching in between workouts helps reduce stress and increase flexibility. These are important for overall health.

 

Keeping the weight off


If you want to maintain your current weight, be consistent. Try to get the same amount of sleep and drink plenty of water daily. Carve out your 30 minutes of exercise and focus on making good food choices. Try to eat early in the day. Also take time to relax and reduce stress each day.

 

Consult your physician


If you are considering drastically changing your eating habits or starting an exercise routine, I recommend consulting your physician first.

Dr. Megan Miller's tips for weight loss.

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Is your home contagious?

emily.griffin
Submitted by emily.griffin on

Home is a refuge to feel safe and comfortable. However, it is easy to overlook cleaning certain items often enough to keep your home safe. Learn more by taking our quiz below.

 

 

 

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.

Home is a refuge to feel safe and comfortable. However, it is easy to overlook cleaning certain items often enough to keep your home safe.

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After-school dinner on the go

emily.griffin
Submitted by emily.griffin on

Your daughter is at cross-country practice until 5:30 p.m. Your son has a soccer game at 6 p.m. When you get home, you need to wash laundry if you don’t want your house to smell like a locker room.


It will be late, and everybody will be hungry. Actually, starving if you listen to your children. The easy thing to do is stop at the drive-thru for their favorite combo meal or order a pizza. However, frequently eating out can create unhealthy eating habits. Teenage athletes often burn through excess calories, but as they age and slow down, those habits will stay with them, and it can eventually lead to weight gain, heart disease and diabetes.


You know how important nutrition is, especially to teenagers, and even more so for teenage athletes. So, plan and prepare meals with various healthy foods to eat on the go and when they get home.


To make it easy for everyone, place each meal in a separate safe-togo package. Then on the way out the door, everyone can grab their lunch, dinner, or snack to avoid getting hangry.


For athletes, include food high in calcium and iron. The calcium will support strong bones and help avoid fractures while they are running, jumping and falling. Iron found in lean meat, fish, chicken and leafy green vegetables will carry oxygen to the muscles.


Also, include protein for muscle growth and carbohydrates to give them energy. It’s tempting to slip a candy bar or soda into a meal to make children happy but avoid adding sweets so they can prevent the crash that comes after consuming sugar.


“Eating healthy during busy sports seasons takes planning. If you do, you’ll help your family in the long run by helping them avoid illness and lessen their chances of injuries. You’ll also get to see them perform at their top level,” said Anastasia Gevas, D.O., Genesis Primary Care.

You know how important nutrition is, especially to teenagers, and even more so for teenage athletes. So, plan and prepare meals with various healthy foods to eat on the go and when they get home.

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Tips to prevent children's sports injuries

emily.griffin
Submitted by emily.griffin on

When you’re the parent of an active child, you know that injuries are a part of the game. While you can’t protect your young athlete from every injury, you can try to minimize the risk with a few basic steps.

“It’s important to begin by making sure your child can participate in sports. We recommend children have a sports physical before they start – even if they’re younger than junior high age,” said Thai Trinh, M.D., fellowship-trained and board-certified orthopedic sports medicine surgeon, Genesis Orthopedic Sports Medicine. “If your child has an illness or problem with lungs, heart, vision, hearing, strength or movement, we can tell you how you can manage the problem so your child may still be able to be active.”

Reduce common injuries

Most sport-related injuries are from impact, overuse or poor body mechanics. To reduce your child’s risk of injury, you can:
• Always use the right safety gear. Learn about the proper fit of that gear. Replace it as your child grows.
• Make sure your child learns proper form and technique from a class, trained coach or athletic trainer.
• Teach your child to take pain and tiredness seriously and not ignore or “play through” it.

Avoid high-risk activities

Some activities are so high-risk that child health experts warn strongly against them. These include boxing, driving or riding on motorized bikes and vehicles and using trampolines. Even with constant adult supervision and protective netting, many children are injured on them.

Wear safety gear

Safety gear helps protect your child. Before your child starts a new activity, get the right safety gear and teach your child how to use it. Depending on the sport or activity, your child may need these items:
• Helmets help protect against injury to the skull. Brain damage is still possible even when a helmet is worn. Use a helmet for any activity that can cause a fall or an impact to the neck or head, such as bike riding, football, baseball, ATV riding or skateboarding.
• Shoes help protect feet from injury. Sandals or flip-flops are not safe for bike riding. Some sports require special shoes for support and safety.
• Mouthguards help prevent mouth and dental injuries. Use a mouth guard for sports such as basketball, football, wrestling, martial arts, gymnastics, baseball and soccer.

Prevent dehydration and heat-related illness

When your child is active and not drinking enough fluids, dehydration is a risk. The muscles get tired quickly, and your child may have leg cramps while walking or running. Playing hard and sweating without drinking fluids can cause dehydration and overheating. To prevent dehydration, teach your child to:
• Do activities during the coolest times of the day.
• Drink water throughout the day, every day.
• Drink extra water before, during and after exercise.
• Take breaks and drink at least every 15 to 20 minutes during exercise.
• Stop and rest if dizzy, lightheaded or very tired.
• Wear clothes that help cool the body.
• Water is the best choice for children and teens. A sports drink may be helpful if your child has exercised intensively or for a long time.

While you can’t protect your young athlete from every injury, you can try to minimize the risk with a few basic steps.

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Lighten the load

emily.griffin
Submitted by emily.griffin on

A roomy backpack may seem like a good idea, but the more space there is to fill, the more likely your child will fill it. When it comes time to buy a backpack and load it with school supplies, you might want to keep a few of these tips in mind:

 

Comfortable to wear and carry:


Wide, padded shoulder straps provide the most comfort. Make sure your child uses both straps when carrying the backpack—using one strap shifts the weight to one side and causes muscle pain and posture problems.


Sized correctly for kids:


The American Academy of Pediatrics recommends a child not carry more than 15% to 20% of his or her weight. Instead of guessing, use your scale to weigh the loaded pack. Also, a backpack should not be wider than your child’s torso or hang more than 4 inches below the waist.


Offers good organization:


Compartments in the backpack are an excellent way to distribute weight evenly. Pack the heaviest items closest to the back. “One way to avoid muscle strain and back pain is to use a backpack correctly,” said Nathaniel Amor, D.O., board-certified neurosurgeon, Genesis Neurosurgery Group. “If your child leans forward with the backpack on, it’s too heavy.” An alternative to strapping on a backpack is pulling a bag on wheels. If you’re uncomfortable with the heavy load in your student’s backpack, check with your local school to see if wheeled bags are allowed.

When it comes time to buy a backpack and load it with school supplies, you might want to keep a few of these tips in mind.

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COVID-19 vaccine answers for women and mothers

emily.griffin
Submitted by emily.griffin on

In the latest issue of LiveWell Kristy Ritchie, M.D. from the Genesis OB/GYN Group and Genesis Primary Care provider Kevin Frank, M.D. answer your questions about the COVID-19 vaccines:

Q: Should you get the vaccine if you are thinking about getting pregnant?

A: Definitely. Pregnant women who get COVID-19 are at a higher risk for hospitalization, breathing problems and more. Getting COVID-19 while pregnant also increases the risk for babies to be born early and other health problems.

Q: If you are pregnant, should you get the COVID-19 vaccine?

A: Ongoing data demonstrates the vaccine is safe for pregnant women and unborn children. However, pregnant women should discuss the vaccine with their obstetrician.

Q: Should breastfeeding mothers get the COVID-19 vaccine?

A: Generally, yes. The vaccine will help protect the mother and her infant if she is breastfeeding. This is also a conversation mothers should have with their healthcare provider.

Q: Does the COVID-19 vaccine impact your ability to conceive in the future?

A: The vaccine does not affect the ability to get pregnant or to have a healthy child. As with all pregnancies, it’s best to be as healthy as possible, including getting all appropriate vaccines.

Q: Should children 12 years and older get the COVID-19 vaccine?

A: Everyone who is eligible should get the vaccine. Wearing a mask, washing hands and social distancing has slowed the spread of COVID-19 but cannot stop it. The fastest way to return to normal is for everyone who is able and eligible to get the vaccine.

Q: How safe is the COVID-19 vaccine for children 12 and up?

A: The Food and Drug Administration has approved the Pfizer vaccine for individuals 16 and up. The Food and Drug Administration has authorized the Pfizer vaccine for children 12 and up for emergency use. The vaccine was also previously approved and used for children 12 years of age and up in Canada.

Make OneCall to find a Genesis Primary Care provider

You don’t have to make a dozen phone calls to find a Genesis Primary Care provider who is accepting new patients.

Genesis OneCall scheduling specialists will find the right Primary Care provider in the right location for you.

OneCall: (740) 455-7500

Dr. Ritchie and Dr. Frank answer your questions about the COVID-19 vaccines.

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4 Ways To Know If You Are in Good Health

emily.griffin
Submitted by emily.griffin on

Do you know your numbers?

There are four key measurements of health you should know and track. They are early warning signs for heart disease and diabetes. Since these two diseases have few noticeable symptoms, you may not even realize you are ill — or at risk for becoming ill — until it’s too late. Keeping these numbers within a healthy range can help pre­vent a medical emergency, such as a heart attack.

1: Blood Cholesterol

Cholesterol is a soft, waxy substance found in every cell in your body, including blood cells. Too much cholesterol may accumulate on your blood vessel walls, where it can harden and turn into plaque. This may narrow your blood vessels, reducing blood flow and putting you at risk for heart disease.

There are different types of cholesterol. You’ve probably heard of “good” cholesterol (HDL, or high-density lipoproteins), “bad” cholesterol (LDL, or low-density lipoproteins) and triglycerides (a form of fat that can raise your cholesterol levels). All three, plus your total cholesterol, are important.

Heart experts recommend the following healthy blood cholesterol levels. You want to measure cholesterol after fasting for nine to 12 hours.

Total cholesterol < 200 mg/dL (milligrams per deciliter)

HDL cholesterol > 60 mg/dL

LDL cholesterol < 100 mg/dL

Triglycerides < 100 mg/dL

2: Blood Pressure

Blood pressure measures the pressure in your arteries when your heart beats (systolic pressure) and in be­tween beats (diastolic pressure). Your blood pressure is your systolic pressure over your diastolic pressure. If you have high blood pressure, also known as hypertension, your heart must work harder than normal, which can lead to heart disease, stroke and other serious condi­tions. A normal blood pressure is generally considered less than 120 systolic and less than 80 diastolic. Talk to your doctor about the right target blood pressure goal for you.

3: Blood Sugar

People with diabetes have to much sugar (glucose) in their blood. Diabetes is a serious disease, affecting nearly 30 million people in the U.S.

Your doctor can perform several tests to measure your blood glucose. The fasting plasma glucose test (FPGT) and the oral glucose tolerance test (OGTT) require you to fast beforehand. The A1C measures average blood glucose over the previous three months and does not re­quire fasting. Normal blood glucose levels are typically:

FPGT < 100 mg/dL

OGTT < 140 mg/dL

A1C < 5.7 percent

4: Weight

Obesity, especially in the form of extra fat around your midsection, is a significant risk factor for heart disease and diabetes, so your weight, body mass index (BMI) and waist circumference together make up the fourth key health measurement. BMI is a rough measure of the amount of fat in your body based on your weight and height. Use this chart, use an online calculator or ask your doctor to determine your BMI. A normal BMI is between 18.5 and 24.9. Your waist circumference should be less than 35 inches (women) or 40 inches (men). Measure your waist just above your hipbones and immediately after exhaling.

Do One Thing: Know your numbers. Get a baseline measurement of these four health markers and talk to your doctor about your disease risk factors.

 

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.

Count on your health know your numbers

There are four key measurements of health you should know and track.

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Can eating local honey help with allergies?

emily.griffin
Submitted by emily.griffin on

If you’ve ever suffered from seasonal allergies, you know the frustration. Sneezing, itchy eyes and a runny nose can make springtime a challenge. Many people suggest eating local honey as a natural remedy, believing it will build up tolerance to local pollen and ease symptoms. But does it work? Let’s explore. 

The theory behind local honey for allergies 

The concept is similar to allergy shots. You may develop a tolerance by exposing your body to small amounts of allergens over time. Local honey contains tiny amounts of pollen from nearby plants, so regularly eating it could potentially help your immune system. 

What does the science say? 

According to the McGill Office for Science and Society, the pollen in honey likely isn’t the same pollen that causes seasonal allergies. Seasonal allergies typically come from specific sources. Tree and shrub pollen are present in early spring, grass pollen like turf and hay from May to October and ragweed in the fall. However, bees usually gather nectar from flowers that don’t contribute to these allergies. 

Additionally, using honey as an allergy immunotherapy would require eating it every day, as immunotherapy relies on consistent, long-term exposure to build tolerance. However, honey doesn’t have a fixed, consistent dose of specific pollen, so eating it daily for allergy relief may not be effective or practical. 

Why some people swear by it 

Despite lacking strong scientific backing, many report feeling better after eating local honey. This could be due to the placebo effect when your mind convinces you that you feel better. However, honey also has natural anti-inflammatory properties that might soothe symptoms like throat irritation. If you’re allergic to flower pollen, you might even see a slight improvement. 

Should you try it? 

Local honey may not be a proven allergy remedy, but it’s generally safe and offers other health benefits. According to the Mayo Clinic, in addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. 

The sweet takeaway 

Local honey may not cure seasonal allergies, but it’s a tasty experiment. So why not give it a try? It might add a bit of sweetness to your day. 

 

Ready to get healthy?

Sign up for our digital newsletters 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.

Can eating local honey help with allergies? 

Many people suggest eating local honey as a natural remedy, believing it will build up tolerance to local pollen and ease symptoms. But does it work? Let’s explore.

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Put your best barefoot forward

emily.griffin
Submitted by emily.griffin on

Running shoes can be expensive, but most people consider them a necessary in our constant battle to stay fit. Is this a myth? Could running barefoot be better for you?  

Whether it was to deliver a message from far away or get away from a bear, our ancestors have been distance running for thousands of years, and the running shoe didn’t show up until the 1970s.  

To learn more, take our quiz. Shoes optional.  

 

Before you decide to ditch your shoes and head out, you should keep a couple of things in mind. If you are running completely barefoot, puncture wounds, cuts and scrapes are much more likely to happen. If you are running barefoot on a treadmill, a lot of the belts can get hot.  

As with any new workout, you should always talk to your doctor before starting to exercise.  

 

Ready to get healthy?

Sign up for our digital newsletters 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.

Put your best barefoot forward

Could running barefoot be better for you? To learn more, take our quiz. Shoes optional. 

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