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DASH to lower blood pressure

emily.griffin
Submitted by emily.griffin on

Doctors often suggest patients start following the DASH diet, which isn’t a diet at all. DASH stands for Dietary Approaches to Stop Hypertension. a flexible and balanced eating plan that helps create a heart-healthy eating style for life.  

 

It’s not just for hypertension (high blood pressure). The DASH plan improves the lipid panel, helps people lose weight and reduces the risk of Type 2 diabetes and heart disease.  

 

The plan emphasizes vegetables, fruits and whole grains and includes fish, poultry, beans, nuts and healthy oils. It limits foods high in saturated fat, such as fatty meats and full-fat dairy products, and tropical oils such as coconut, palm kernel and palm oils. 

 

The science behind the DASH plan  

The DASH diet has been the subject of several studies funded by the National Heart, Lung and Blood Institute (NHLBI). One study tested the diet’s health benefits by comparing it with the typical American diet.  

 

Another study, The Premier Clinical Trial, followed three groups that participated in a different program to lower blood pressure, lose weight and improve health. After six months, the participants whose study included the DASH diet had the greatest reductions in blood pressure. 

 

Not sold yet? Take it for a test drive 

Here’s a sample of one day of DASH meals.  

 

Breakfast 

  • 1 cup mixed fruit such as melon and grapes 

  • 1/2 whole-wheat bagel 

  • 1 tablespoon natural peanut butter 

  • 1 cup skim milk 

  • Coffee, tea or water 

  •  

Lunch 

  • Spinach salad: 

    • 3 cups fresh spinach leaves 

    • 1 sliced pear 

    • 1/2 cup canned mandarin oranges 

    • 1 tablespoon red wine vinegar 

    • 1 tablespoon olive oil 

    • 1 ounce of goat cheese 

    • 3 ounces of cooked chicken 

  • 1 small whole-wheat roll 

  • Water 

 

Dinner 

  • Vegetarian pasta: 

    • 1/2 cup marinara sauce 

    • 1 cup chopped summer squash 

    • 1/2 cup frozen chopped spinach 

    • 1 1/2 cup whole-wheat pasta 

  • 1 cup melon 

  • 1 cup skim milk 

 

Snack (anytime) 

  • 1/4 cup trail mix, unsalted 

 

Here’s a tip to make adopting the DASH diet easier:  

The Internet is a fantastic resource for DASH information. You’ll find meal plan ideas like those above, links to sites where you can have personalized DASH meal plans created for you (some for a fee), study information and cookbooks galore.  

 

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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.

DASH to lower blood pressure

DASH stands for Dietary Approaches to Stop Hypertension. a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

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The dos and don’ts of storing medicine and vitamins

emily.griffin
Submitted by emily.griffin on

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

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

 

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

 

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

Do: 

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

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

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

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

 

Don’t: 

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

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

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

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

 

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

The dos and don’ts of storing medicine and vitamins

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

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

emily.griffin
Submitted by emily.griffin on

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

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

It is time to act.  

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

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

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

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

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

 

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

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

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

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Outfit the person who has everything with confidence

emily.griffin
Submitted by emily.griffin on

We all have an older person in our life that is almost impossible to shop for. Whether the gift is for a holiday, a birthday, an anniversary or retirement, after a certain age, many people don’t need, or want, anything.  

Here’s a thought. A University of Kansas study of 926 people aged 65 and older found that nearly half had some fear of falling, and 65% of those fearful folks had restricted their activity as a result.  

Other studies report that fear of falling increases the risk of falling because people stiffen and change their gait.  

So how about the gift of confidence? Here are some items that can help balance their fear. (Pun intended.)  

Adaptive clothing  

Clothes and shoes that don’t fit well cause falls. It's easy to take a few steps and trip over excess fabric if pants are too long. Look for adaptive clothing. Adaptive wear provides easy dressing solutions for seniors, the disabled and wheelchair users. An open-back shirt allows the caregiver to dress the senior without making them stand. Open-side pants let a senior dress themselves. Feeling more in control of one’s life is a great gift.  

Adaptive shoes  

Quality shoes that supply comfort and security are important for seniors. Look for shoes that:  

 

  • Have slip-resistant soles for added security and safety with each step. 

  • Are available in wide widths – Terrific for swollen feet or ankles. 

  • Are adjustable, with easy touch closures – Arthritis and diabetes often lead to swelling. Adjustable openings and fasteners support different levels of swelling.  

  • Fit their feet – Shoes that do not fit well are a major cause of falls.  

 

A gift that adds to your loved one’s quality of life is sure to be a hit. 

 

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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.

Outfit the person who has everything with confidence

Give the gift of confidence to your loved ones with the help of adaptive clothing. Here are some items that can help balance their fear. 

 

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Tips to protect your hearing when using headphones

emily.griffin
Submitted by emily.griffin on

Technology is great. You can listen to your favorite music, podcast or book almost anywhere with a phone and headphones. While enjoying your entertainment, protect your hearing so you can keep listening to what you want for years. 

 

 

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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.

Tips to protect your hearing when using headphones

While enjoying your entertainment, protect your hearing so you can keep listening to what you want for years. 

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What do you do when a product is recalled?

emily.griffin
Submitted by emily.griffin on

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

What is a product recall?  

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

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

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

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

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

 

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

What do you do when a product is recalled?

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

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The most important thing you can do for heart health

emily.griffin
Submitted by emily.griffin on

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

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

 

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

 

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

 

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

 

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

  • Pickleball 

  • Hiking 

  • Swimming 

  • Cycling 

  • Yoga classes 

 

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

 

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

 

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

  1. Taking the stairs instead of the elevator. 

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

  3. Push mowing the lawn and performing yard work.  

  4. Using dumbbells while watching TV. 

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

 

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

 

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

 

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

The most important thing you can do for heart health

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

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Here is the bottom line for tips on preventing colon cancer

emily.griffin
Submitted by emily.griffin on

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

 

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

 

 

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

preventing colon cancer

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

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Missing the confidence gene?

emily.griffin
Submitted by emily.griffin on

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

Develop a growth mindset to grow confidence 

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

 

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

  

To develop a growth mindset: 

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

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

 

Courage and confidence go hand-in-hand 

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

To cultivate courage, try this:  

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

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

 

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

Missing the confidence gene?

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

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Pickleball’s health benefits for the young and old

Kyle.Norton
Submitted by Kyle.Norton on

Raise your hand if sticking to an exercise routine is a challenge.  

Look around. If there are two-to-four people with their hands raised, you’ve got a pickleball team. If you’ve got a pickleball team, sticking to an exercise routine just became a lot easier.   

Pickleball is one of the fastest-growing sports in the United States. In early 2023, the USA Pickleball Association reported there were more than 8.9 million players nationwide. 

It’s a great workout for people of all ages, it’s easy to learn and the rules are simple. You can play at a slower pace or go for the gold with a team of fierce competitors. (Going for the gold is just a saying. It’s not an Olympic sport. Yet.)  

 

What is pickleball? 

Pickleball is often described as a cross between tennis, badminton and table tennis. It can be played as singles or doubles, and all you need to bring to the court is a ball, a paddle and a pair of sneakers.  

It was invented in the summer of 1965 by a group of fathers in response to their children claiming they had nothing to do, and it took off from there.  

It has a reputation as a sport for older adults, but that’s changing. Here are some of the benefits of this rapidly growing sport. 

 

Improved heart health 

Because pickleball is such an intense cardio workout, it’s great for heart health. In fact, one study showed that playing pickleball may lower the risk of heart disease by reducing common risk factors like high cholesterol or high blood pressure.  

Pickleball also helps improve lung function and control blood sugar levels. 

 

Exercise for the brain 

Pickleball is a fast-paced game that requires split-second decisions. Research has shown that playing pickleball can help improve cognitive function and memory recall. Another bonus is an improvement in hand-eye coordination over time.

 

Easy on the joints 

Pickleball is a low-impact sport. Unlike tennis or running, pickleball doesn’t put a lot of stress on joints and muscles. The Parkinson’s Foundation lists pickleball as an ideal sport for Parkinson’s patients who need exercise and movement to help slow the progression of the disease.

 

Stress relief 

Aerobic activities like pickleball release endorphins, the feel-good neurotransmitters that help relieve stress and anxiety. Players report that focusing on the rules and guidelines is a positive and enjoyable replacement for worries.

 

Best of all, it’s social  

Pickleball is a social sport. It’s a great way to meet people and make new friends, especially for those who join a club or league. Studies have shown that the social components of pickleball protect players, especially older players, from loneliness, depression and the physical illnesses that can be caused by or made worse by depression. 

Finally, it’s fun, which is probably the strongest selling point.  

 

 

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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.

Pickleball

Pickleball is one of the fastest-growing sports in the United States. In early 2023, the USA Pickleball Association reported there were more than 8.9 million players nationwide. 

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