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What is the difference between good and bad cholesterol?

emily.griffin
Submitted by emily.griffin on

If you aren’t aware, there is cholesterol in your blood. The two types of lipoproteins that carry cholesterol to and from cells are called low-density lipoproteins (“bad” cholesterol) and high-density lipoproteins (“good” cholesterol). According to the American Heart Association, “bad” cholesterol increases your risk for heart disease. There are ways to take precautionary measures to ensure your cholesterol levels are healthy.  

Take our quiz to find out what the Heart Research Institute recommends for lowering your “bad” cholesterol levels. 

 

 

For more information about cholesterol, read the stories below: 

Cholesterol: The good, the bad and the great news

Cholesterol is a silent disease and common enough that Stephen Knox, M.D., board-certified family medicine, Genesis Primary Care, addresses the problem with patients every day.

Read more

How to naturally lower your cholesterol

Take our quiz to learn more about cholesterol and tips to lower it naturally.

Read more

You can eat your way to better cholesterol

“The good news is, high cholesterol can be lowered, reducing the risk of heart disease and stroke,” said Selomie Kebede, M.D., fellowship-trained cardiologist, Genesis Heart & Vascular Institute.

Read more

 

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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.

What is the difference between good and bad cholesterol?

Take our quiz to find out what the Heart Research Institute recommends for lowering your “bad” cholesterol levels. 

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“I thought I had the flu.”

emily.griffin
Submitted by emily.griffin on

You are probably familiar with numbness in your left arm and amcrushing feeling in your chest as heart attack warning signs. But what if you don’t feel like an elephant is sitting on your chest? Sometimes, the symptoms are subtle and people ignore them, thinking they have indigestion or are getting the flu. This is especially true for women. 

 

Know the warning signs and call 911 immediately if you experience them. 

 

Heart attack symptoms in women: 

  • Chest pain, but not always 

  • Pain or pressure in the lower chest or upper abdomen 

  • Jaw, neck or upper back pain 

  • Nausea or vomiting 

  • Shortness of breath 

  • Fainting 

  • Indigestion 

  • Extreme fatigue 

 

Heart attack symptoms in men: 

  • Squeezing chest pressure or pain 

  • Jaw, neck or back pain 

  • Nausea or vomiting 

  • Shortness of breath 

 

If you have heart attack symptoms: 

Call 911 immediately. 

The best treatment for a heart attack is to prevent one by taking care of your heart. Your Primary Care Physician can refer you to one of several Genesis heart care locations where you can learn more about diet, exercise and controlling your risk factors. Our Heart & Vascular Institute is at the Genesis main campus in Zanesville with additional offices are in Coshocton, Cambridge and Somerset. 

 

To learn more, visit genesishcs.org/heart. 

 

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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.

Sometimes, the symptoms of a heart attack are subtle and people ignore them, thinking they have indigestion or are getting the flu. This is especially true for women. 

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Bone-a-fide

emily.griffin
Submitted by emily.griffin on

Osteoporosis is a skeletal disorder that occurs when a body loses too much bone or doesn’t make enough bone. Bone tissue deteriorates, leading to an increased risk of fracture. The Bone Health and Osteoporosis Foundation states that 54 million Americans have osteoporosis, most of them elderly. 

Osteoporosis is often called a “silent” disease since the first symptom is often a broken bone. However, if you experience any of the following, share your concerns with your primary provider. They may refer you to a orthopedic physician. 

Symptoms 

  • Sloping shoulders
  • Curvature of the back
  • Height loss
  • Back pain 

 

Testing 

Osteoporosis is confirmed with a bone density test. The U.S. Preventive Services Task Force recommends that women aged 65 and older and postmenopausal women with an increased risk of osteoporosis have a bone density test. A conversation with your doctor will help you decide when to have the testing done. 

Thankfully, the test is painless. It’s like having an X-ray. The test will measure your bone density and compare it to the bones of an average, healthy adult. Your result is called a T-score. The T-score will let your doctor know whether you have healthy bones, osteoporosis or osteopenia, which is low bone density, but not as severe as osteoporosis. 

 

Treatment 

Based on your T-score, your doctor may propose a treatment plan. 

  • Possibly prescribe medications to build bone mass and prevent bone loss.
  • Increase your calcium.
  • Make sure you are getting enough vitamin D.
  • Encourage physical activity. 

The same things your doctor recommends for treatment are also ways to prevent osteoporosis. 

 

Prevention 

  • Maintain a healthy weight.
  • Eat foods that support bone health, like calcium, vitamin D and protein.
  • Choose more low-impact activities like walking, swimming and biking over high-impact activities.
  • Cut back on smoking and drinking. Chronic use of both is proven to weaken bones. 

Talk to your primary care physician about the best ways to avoid this disease. 

Learn more about the Genesis Orthopedic Center at Genesishcs.org/orthopedic. 

 

 

 

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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.

Bone A Fide

Information on the symptoms, treatment and prevention of osteoporosis. 

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Tips to help women stay healthy

emily.griffin
Submitted by emily.griffin on

Hey you, it’s me – your body. While I’m feeling pretty good right now, we can’t take things for granted. You and I need to get on the same page to make sure things don’t start going downhill. Can you help by following these tips? It’ll make my job so much easier – and more enjoyable for both of us.

 

Get regular checkups and screenings

Seeing your family doctor or OB/GYN on a regular basis is vitally important. Your doctor is your partner in keeping you on a healthy path or in managing chronic health conditions like diabetes or high blood pressure. Your doctor will also make sure you get the routine screenings essential for early detection of disease, like mammograms, Pap smears and blood work.

Get at least 30 minutes of daily physical activity

Exercise helps you feel your best – plus, it helps keep your weight in check. It can improve the quality of your sleep and helps prevent bone loss and osteoporosis, too.

Get 7 to 9 hours of sleep

A good night’s sleep helps you feel sharper, elevates your mood and can help prevent other health issues.

Eat healthy

Eating healthy and including more fresh fruit and vegetables in your diet can help you maintain a healthy weight, promote strong bones and teeth, and reduce the risks of cancer, diabetes, heart disease and strokes. Plus, it improves your mood and memory.

Reach and maintain a healthy weight

When you’re at a healthy weight, you lower the risk of heart disease, stroke, high blood pressure and diabetes, and also help reduce the risk of many different cancers.

Get help to quit smoking

If you quit smoking, nearly everything improves. You’ll have healthier blood, heart and lungs. Your bones, muscles and immune system will be stronger, too. Plus, you will have clearer skin and fresher breath.

Limit alcohol to one drink or less

Limiting alcohol to one drink or less per day helps reduce the risk of some cancers, liver disease, heart disease and high blood pressure.

Use drugs only as prescribed

Prescription or illegal drug use and misuse can damage your body and mind. If you think you may have a problem, get help sooner rather than later.

Drive safely

In the U.S., road crashes are the greatest killer of women and men under age 55. Wearing a seatbelt greatly reduces your risk. Also, texting and driving is six times more dangerous than driving while intoxicated. Pull over or wait until you get home.

 

 

 

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.

Keep yourself healthy by following these tips to stay on top of women's health.

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Healthy homemade popsicles

emily.griffin
Submitted by emily.griffin on

Ingredients:  

• 5 ounces of strawberries (about 6 medium strawberries)  

• 6 ounces of blueberries (about 1 ¼ cups)  

• 7 tablespoons of granulated sugar  

• 5 tablespoons of lime juice  

• 1 ounce of ice cubes (about 3 ice cubes)  

• 10 tablespoons of water  

 

Instructions:  

1. Red (strawberry) layer:  

  • Cut 5 ounces of strawberries and place them in a small saucepan with 2 tablespoons of granulated sugar and 2 tablespoons of water.
  • Boil on medium-high heat, then simmer for 5 minutes. Blend until smooth, then add 1 tablespoon of lime juice and 1 ounce of ice cubes. Stir until the ice is melted and the mixture cools.
  • Divide the puree among 6 popsicle molds, tapping them to remove air bubbles. Freeze for at least 1 hour and while that’s freezing, move on to the next layers.  

2. White (lime) layer:  

  • Place 3 tablespoons of lime juice and 2 tablespoons of granulated sugar in a liquid measuring cup and stir until the sugar is completely dissolved. Add enough cold water to make 3/4 cup lime mixture.  

3. Blue (blueberry) layer:  

  • Combine 6 ounces of blueberries, 3 tablespoons of granulated sugar and 2 tablespoons of water in a saucepan.
  • Boil on medium heat, then simmer for 5 minutes. Blend until smooth, adding 1 tablespoon of lime juice. ° Chill until needed.  

4. Combining the layers:  

  • When the red layer is completely solid, divide the white mixture evenly among the molds. Freeze until mostly frozen, about 45 minutes. Insert the popsicle sticks and freeze until completely solid, about 30 minutes.
  • Divide the blue mixture evenly among the molds. Freeze until completely solid, at least 2 hours. When ready to serve, run lukewarm water over the outside of the molds so they release easily.  

5. Enjoy.  

 

Nutritional information:  

• Calories: 85  

• Total fat: 0.2 g  

• Sodium: 2.1 mg  

• Cholesterol: N/A  

• Carbohydrates: 21.9 g 

 

Healthy Popsicles

You will love this creative summertime treat.

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How quickly you lose your fitness level when you stop exercising

emily.griffin
Submitted by emily.griffin on

Taking a break from exercise might feel like a temporary vacation, but for your body, it can have more long-term consequences than you’d expect. If you’ve ever wondered how quickly you can lose your fitness level when you stop working out, here’s a quick guide to what happens when your routine takes a pause: 

1. The first few days: not much changes 

Luckily, you won’t lose your gains after a few days off. In the first 3-5 days of inactivity, you won’t see much change in your fitness level. Your muscles are still holding on to that strength, and your cardiovascular system is still in decent shape. So, don’t panic if life gets in the way for a week. You’ve still got it. 

2. After 1-2 weeks: some loss in cardiovascular fitness 

After about a week or two without exercise, your body starts to notice the lack of activity. Your cardiovascular fitness, which includes your heart and lungs, may start to dip. You might notice that running or walking upstairs feels a little tougher. However, this doesn’t mean all hope is lost. It’s still possible to bounce back with a few workouts. 

3. After 3-4 Weeks: Muscular strength declines 

Once you hit the 3-4 week mark, muscle strength starts to fade, especially if you’ve stopped strength training. Your muscles will lose endurance, and you may notice decreased strength. According to Allina Health, it’s also around this time that your metabolism begins to slow down, so if you’ve stopped exercising but kept your diet the same, you may notice some changes on the scale. 

4. After 4-6 weeks: noticeable loss in fitness 

By the 4-6 week mark, the effects of stopping exercise are much more apparent. Your endurance will drop significantly, and your body’s ability to recover from physical activity will diminish. Strength, flexibility and overall stamina will be noticeably reduced. It’s around this time that you might feel like you’re starting from scratch if you try to get back into it. 

5. After 2 months: the big decline 

After two months of inactivity, you’ll experience a more dramatic loss of fitness. Your muscles and cardiovascular system have had plenty of time to lose their former efficiency. You’ll feel the difference when you try to jump back into workouts. Don’t worry, fitness can be regained but takes consistent effort. 

6. How to stay active: move regularly 

According to Johns Hopkins Medicine, if you want to avoid the negative effects of a break, try to keep some movement in your day, even if it’s not the full workout routine. Walk, stretch or do light exercises to keep your muscles engaged. A few minutes a day can help maintain a baseline level of fitness. 

By staying mindful of these timelines and keeping activity in your routine, you’ll be able to avoid the steep drop-off in fitness. Whether it’s a few days or weeks off, it’s always easier to get back on track than you think. Most importantly, talk to your doctor first and then start slow.  

 

 

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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.

How quickly you lose your fitness level when you stop exercising

Taking a break from exercise might feel like a temporary vacation, but for your body, it can have more long-term consequences than you’d expect.

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Keep the sneeze away year-round

emily.griffin
Submitted by emily.griffin 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.

 

 

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.

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

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Forgetfulness and aging: What’s normal and what’s not?

emily.griffin
Submitted by emily.griffin on

Everybody forgets things once in a while, but if you notice it happening more frequently, is it cause to worry? According to the Alzheimer’s Association, there is growing evidence you can reduce the decline in cognitive skills, which include the process of remembering, reacting and understanding, with lifestyle habits such as:

  • Regular cardiovascular exercise that elevates your heart rate
  • Formal education, at any stage of life, helps your mind
  • Stop smoking
  • A healthy diet, one low in fat and high in fruits and vegetables
  • Plenty of sleep
  • Involvement in social activities that are meaningful to you
  • Activities that challenge your mind, like games, puzzles or a building project

 

What’s the difference between normal, age-related forgetfulness and a serious memory problem? There are signs to help determine the difference. Typical age-related changes include: 

  • Sometimes forgetting names or appointments but remembering them later.
  • Sometimes having difficulty finding the right word.
  • Misplacing things from time to time and retracing steps to find them. 


Signs to watch for that might go beyond the typical age-related changes include: 

  • Memory loss that disrupts daily life and repeating the same questions.
  • Having trouble naming a familiar object, joining a conversation or repeating words.
  • Placing items in unusual places or go so far as to accuse others of stealing, especially as the disease progresses. 

 

If you, a family member or friend has problems remembering recent events or thinking clearly, talk with a doctor. He or she may suggest a thorough checkup to see what might be causing the symptoms.

 

 

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.

Everybody forgets things once in a while, but if you notice it happening more frequently, is it cause to worry?

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Communicating with a loved one with dementia

emily.griffin
Submitted by emily.griffin on

Learning that someone has dementia can be difficult. Feelings of uncertainty are natural and you may need time to accept the diagnosis. Being proactive to understand the disease is important to care for and communicate with your loved one. 

Dementia describes the symptoms someone experiences from diseases that result from abnormal changes in the brain. These include memory loss, reasoning, language, problem-solving and other cognitive abilities that hinder daily activities and independence.  

 

Types of dementia 

Alzheimer's disease is the most common form of dementia. Other types include frontotemporal, Huntington’s, Lewy Body and vascular. Some people also experience simultaneous forms, called mixed dementia. 

Of the over 7 million Americans living with Alzheimer’s, an estimated 200,000 under 65 have younger-onset Alzheimer’s disease. Although age is known to be a cause, a common misconception is that Alzheimer’s is a natural part of aging. The National Institute on Aging says that many people in their 90s live without any dementia symptoms.  

Although there isn’t a specific test, doctors diagnose the disease through exams, brain scans, blood tests and reviewing medical history.  

 

Communication changes 

Interacting with a loved one is challenging as the disease progressively affects their communication. The Alzheimer’s Association outlines communication challenges to expect, including: 

  • Repeating familiar words 

  • Finding the best words  

  • Difficulty arranging words 

  • Losing train of thought easily 

  • Speaking less frequently 

With symptoms impacting a person’s behavior, feelings and relationships, this adds emotional challenges for families. Sensory concerns may make conversations difficult. Set reminders to stay updated with medical specialists as updated glasses or needed hearing aids can help their communication.   

Family Caregiver Alliance outlines strategies to help communication throughout stages of the disease. 

 

Nonverbal cues 

Maintaining a positive mood, voice, expressions and posture can help your loved one relax. Concentrating on nonverbals and understanding their feelings may be more valuable than words. As the disease advances, they might better understand gestures like smiling and pointing. 
 

Offering options 

Help eliminate decision frustration by offering choices. Instead of asking "What would you like to drink,” you could say, “Would you like coffee or tea for breakfast?” 
 

Keeping focus  

Be a good listener. Conversations should be simple, covering one subject at a time. Provide eye contact and eliminate distractions such as the TV or other conversations. 

 

Patience is important 

Reminiscing about a memory can sustain conversations. Offer distractions if your loved one asks the same question or tells a story repeatedly. Step aside to avoid your loved one becoming angry when disagreement occurs.  

 

Initial greetings 

While it may not be necessary until later stages, say your name and their name upon initial greetings. “Hi, Grandma. It’s Maggie.” You may need to speak slower and more clearly for them to understand. 

Although you might not know the right words to say to your loved one as the disease advances, remember that your support and presence are what matters. Some of the most important conversations you can have are after the initial diagnosis. With opportunities to discuss the future, the Alzheimer’s Assocation recommends talking about legal, monetary and long-term care planning. Together, you can decide how or when to pursue treatments and support groups.  

 

 

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.

Communicating with a loved one with dementia

Being proactive to understand dementia is important to care for and communicate with your loved one. 

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Heart healthy chocolate pie

emily.griffin
Submitted by emily.griffin on

Ingredients: 

  • 13 ounces semisweet chocolate chips 

  • 1/3 cup coffee liqueur 

  • 1 teaspoon vanilla extract 

  • 1 pound silken tofu, drained 

  • 1 tablespoon honey 

  • 1 (9-inch) prepared chocolate wafer crust 

 

Directions: 

Place enough water in the bottom of a 4-quart saucepan to come 1 inch up the sides. Bring to a simmer over medium heat. 

 

Melt the chocolate chips with the liqueur and vanilla in a medium metal bowl set over the simmering water, stirring often with a rubber or silicone spatula. Combine the tofu, chocolate mixture and honey in a blender or food processor and spin until smooth, about 1 minute. 

 

Pour the filling into the crust and refrigerate for 2 hours, or until the filling sets firm. 

 

Chocolate wafer crust 

Ingredients: 

• 6 1/2 ounces chocolate wafer cookies 

• 1 tablespoon sugar 

• 3 ounces unsalted butter, melted and slightly cooled 

 

Nutrition facts: 

• Calories 484 

• Total Fat 24 g 

• Sodium 363 mg 

• Total Carbohydrates 62 g 

• Fiber 1 g 

• Sugar 14 g 

• Protein 5 g 

 

Find more recipes at genesishcs.org/eatwell. 

Try this delicious and healthy option for homemade chocolate pie!

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