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Use the buddy system when working out

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“Don’t forget to use the buddy system.”

Remember Mom shouting that as you walked away from supervising adults and into an unknown or crowded space? Well, she was right, and her message applies to your daily workouts, too.

Sound odd? Well, we’ve all heard the phrase, “I’ll go if you go.” It’s amazing what a little positive peer pressure can do. While the buddy system can keep us safe and social, it can also help maintain our motivation for workouts.

Exercise partners come with big benefits

According to the Centers for Disease Control and Prevention (CDC), when individuals work out with a partner, they are more likely to step out of their exercise comfort zone and try new things. The CDC says teaming up for physical exercise also helps participants stay motivated and maintain consistency. It seems that people don’t want to let their partners down, so they show up, put on a willing smile and stretch their limits.

Another study from the University of Aberdeen found that people who commit to an exercise partner end up exercising more than those who follow their routine alone. The research also noted that calorie-burning buddies provide two types of support: emotional and instrumental (meaning tangible, physical assistance). While both types of support benefit a workout, the research discovered that workout partners who provided emotional support and encouragement had more impact than ones who simply showed up for the session. That’s great news. That means it’s time to enthusiastically cheer for each other at the gym.

Finding a workout partner doesn’t need to be hard

With obesity rates climbing, most Americans could benefit from increasing their exercise effectiveness. Chances are if you need a workout partner, so do many of the people around you. So, why not throw out a few exercise invites? Friends, family members, partners, roommates or even pets can help take your workout to a new level. Having a workout buddy offers a win-win: More motivation and more fun together.

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.

Fitness

Tue, 03/07/2023 - 08:00

While the buddy system can keep us safe and social, it can also help maintain our motivation for workouts.

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Will an aspirin a day keep doctors away?

Read more about Will an aspirin a day keep doctors away?

Prevention always tops experiencing painful, dangerous and life-threatening health experiences. Can a little white aspirin really prevent a host of heart issues that plague aging people? Unfortunately, the consensus is no. However, the situation is complicated. Whether someone will experience heart issues or not as they age depends on a variety of factors. So, while it may not be effective for everyone, an aspirin a day can keep the doctor away if someone meets certain criteria.

According to an article on the Mayo Clinic website, aspirin helps people who have already suffered a heart attack, stroke or some other kinds of cardiovascular disease prevent another episode. One study on the National Library of Science website found that the benefits of taking a daily aspirin exceed the dangers for people up to 80 years old who have an 80% or more chance of suffering a heart related issue within five years. For those older than 80 or who do not have that same risk, taking an aspirin every day won’t provide any added benefits.

In fact, taking aspirin every day when you don’t need it can have detrimental side effects. The Mayo Clinic reports that side effects of taking aspirin can include gastrointestinal bleeding, a stroke caused by a burst blood vessel and allergic reactions. If a person takes other medications for additional medical conditions, the aspirin could react poorly with those prescriptions.

So, is a daily dose of aspirin right for you? Consult with a medical professional before making a final decision. Those little white pills may come in handy in a medical emergency, but when used inappropriately, they can cause more harm than good.

Lifestyle

Thu, 03/09/2023 - 08:00

So, while it may not be effective for everyone, an aspirin a day can keep the doctor away if someone meets certain criteria.

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Nailed it! A brief guide to taking care of your fingernails

Read more about Nailed it! A brief guide to taking care of your fingernails

Some people see caring for their fingernails as an important part of looking and feeling their best. Others see their nails as their go-to tool when they find themselves in a pinch. Whether you see your nails as something beautiful, something functional or a little bit of both, you use your fingernails every day – usually without even thinking about it. Here are some tips for keeping your nails in tip-top shape this season.

Start a regular nailcare routine

A little bit of effort goes a long way to keep your nails strong and healthy.

Trim your nails often. Using a sharp pair of nail scissors, cut straight across your nail. If you choose to shape your nails, file them in one direction instead of going back and forth.
Avoid cutting your cuticle, the clear skin at the base of your nail. The cuticle acts as a barrier to germs and bacteria.
Keep your nails moisturized. When applying lotion to your hands, make sure to give your nails some attention, too.

Avoid using your nails as tools

We know, you use your nails to rip open packages, scrape price stickers off new purchases and more. All that use can put them at risk of damage. Try to remember to give your nails a break and grab a letter opener or pair of scissors instead.

Stop biting your nails

It’s time to resist the temptation to bite off that hangnail. According to the Centers for Disease Control and Prevention (CDC), biting your nails can contribute to the spread of germs and infection. Next time you get one of those pesky hangnails, use some nail clippers or nail scissors to remove it safely.

Do you chew your nails out of stress? Grab a stress ball or fidget toy to keep your hands engaged without hurting your nails. Or, check out these tips on managing your stress to get to the source of your habit.

Keep your nail tools clean

When’s the last time you cleaned your nail clippers or scissors? If you had to pause to remember, it’s time to sanitize your nail tools. Wash your tools with soap and warm water. The American Academy of Dermatology Association recommends disinfecting your tools each month. First, scrub your nail tools with a brush soaked in 70 to 90% isopropyl alcohol. Then, rinse your tools in hot water, dry them completely and put them away for next time.

Beauty

Tue, 04/18/2023 - 08:00

Nailed It! A Brief Guide to Taking Care of Your Fingernails

Here are some tips for keeping your nails in tip-top shape this season.

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3 ways to reduce eye strain

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Eye wonder - do your eyes ever feel dry and sore from staring at your screen for too long? Digital eye strain is a common problem for people working 40 hours a week on computers. Thankfully, there are simple ways to reduce your eye strain. Check out these three tips to minimize your eye troubles.

20-20-20 rule

The American Optometric Association suggests trying the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something 20 feet away. This will help reduce eye strain while you’re working on your computer. This small reset encourages your eyes to blink more.

Blink more

According to the National Eye Institute, long periods of screen time can cause dry eyes. When staring at a screen, you tend to blink less often. When you don’t blink, your eyes become tired. Your vision gets blurry. You’re more sensitive to light. When you blink more, your eyes stay wet. Try to blink more to keep your eyes in eye-deal shape.

Blue light glasses

Blue light glasses have special lenses that block out the blue light from screens. There’s mixed research on whether blue light glasses really reduce eye strain. FL-41 tinted lenses are another option. They’re commonly used by people with light sensitivity and those who suffer from migraines. If you think they might help, give them a try. There is no harm in wearing them.

Next time your eyes start to get tired and dry while you’re using the computer, take a second look at these three tips.

Lifestyle

Thu, 04/13/2023 - 08:00

Next time your eyes start to get tired and dry while you’re using the computer, take a second look at these three tips.

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Liver cleanse: The key to better health—or a marketing scam?

Read more about Liver cleanse: The key to better health—or a marketing scam?

Have you heard of the “miraculous benefits” or “restorative powers” of a liver cleanse? Some claim they can repair years of damage to your liver, help you lose weight, flush your body of toxins and improve your overall health.

But are these claims true? Take this quiz and find out!

Nutrition

Quiz

Tue, 04/11/2023 - 08:00

Have you heard of the “miraculous benefits” or “restorative powers” of a liver cleanse? Take this quiz and find out.

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Are pets good for your health?

Read more about Are pets good for your health?

You may have heard or read that pets can be good for your health – but you might have wondered, “Is that true?” Turns out, the evidence shows that having pets can help you to be healthier in a variety of ways, both physically and emotionally.

We all know pets provide companionship and unconditional love. But research has shown they can also help reduce stress and blood pressure in owners, increase longevity in those who've had heart attacks, and even relax and improve the appetites of Alzheimer's disease patients.

Here a few facts regarding pets and your health:

Heart attack patients with pets survive longer than those without.
Kids with "furred animals" in the home have less risk of allergies and asthma.
When a dog is in the home, infants were less likely to show evidence of pet allergies (19% vs. 33%).
Male pet owners have less heart disease (lower triglyceride and cholesterol levels).
Alzheimer's disease patients with pets in the home have fewer anxious outbursts.
Pets can help children with their emotional and social skills.
Having an animal companion to keep you company can help all of us – especially older adults who aren’t able to get out of the house much – to feel less lonely.
Many hospitals and other medical facilities have pet therapy – bringing around pet volunteers to improve patients’ mental health.

Pets Can Be Good Medicine

Pets improve our health without speaking a word and without ever demanding a thing – they just need you, your love and your caring. Not only do pets help us to love, they help us to stay healthy and to heal. So, if you’re trying to decide whether a pet is right for you, keep in mind, improving your health might be the deciding factor!

Lifestyle

Thu, 04/06/2023 - 08:00

You may have heard or read that pets can be good for your health – but you might have wondered, “Is that true?”

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Three reasons to go veggie

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What do you call a vegetarian who has an almost balanced diet?

Rad-ish.

Cutting meat out of your diet is not quite as easy as ordering cheese pizza instead of pepperoni. However, a well-balanced vegetarian diet offers a whole bundle of health benefits. Load up your plate with diverse fruits, veggies and whole grains and every mouthful will come with helpful antioxidants.

Why do antioxidants matter? Well, many studies, including one on the Frontiers website, show antioxidants play an important role in fighting the free radicals that can lead to diseases associated with aging, such as cardiovascular disease, Alzheimer’s disease and even cancer.

Here are three reasons to go veggie:

Lower your risk of heart disease. A well-balanced vegetarian diet typically contains a low amount of saturated fat and cholesterol, two factors associated with a lower risk of heart disease. A study on the National Library of Science website involving over 76,000 participants found that vegetarians were 25% less likely to die of heart disease than those who eat meat.
Maintain a healthy blood pressure. High blood pressure rates are linked to heart attacks and health problems such as strokes, dementia and kidney failure. A study on the Institute of Meat Hygiene and Technology website shows that healthy vegetarian diets that include dairy products can help maintain a healthy blood pressure level.
Prevent cancer. While scientists work hard to understand how diet impacts the various types of cancer, multiple studies show that vegetarians have a lower risk of getting cancer than non-vegetarians. This could be because vegetarians consume more antioxidant-rich foods and therefore avoid exposure to carcinogens found in red meat or a number of other factors.

Looking for ways to feel healthier and lower your risk of common diseases? Consider eating a vegetarian diet packed with healthy foods. While a diet of candy, french fries and cereal might be vegetarian, it sure won't reduce your risk of disease. Whether you cut out all forms of meat or still eat fish, remember: A well-balanced vegetarian diet is rad-ish.

Nutrition

Tue, 04/04/2023 - 08:00

Whether you cut out all forms of meat or still eat fish, remember: A well-balanced vegetarian diet is rad-ish.

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Natural sleep remedies for a restful night

Read more about Natural sleep remedies for a restful night

Are you having trouble falling asleep and staying asleep? You’re not counting sheep alone. According to the National Heart, Lung and Blood Institute, 50 to 70 million Americans suffer from sleep-related complications. Lack of sleep can lead to diabetes, high blood pressure and certain cancers. Thankfully, there are natural ways to combat sleepless nights. Here are three natural sleep remedies to wake up feeling refreshed.

Chamomile tea

When you hear tea, you may think of caffeine. However, chamomile is caffeine free. Chamomile tea is made from dried flowers of the chamomile plant. Compounds found in chamomile reduce activity in the nervous system and promote relaxation. Drinking chamomile tea is a way to help your body wind down. Fix yourself a cup of chamomile tea to encourage a peaceful night of sleep.

Lavender

For centuries, lavender has been used to treat sleep disorders. Research shows that inhaling essential oils like lavender may aid sleep. Turn on an oil diffuser with lavender as you get under the covers. Put a lavender sachet under your pillow. You can even buy lavender spray bottles to mist your bedding. No matter how you incorporate lavender, the aroma might lull you to a deep slumber.

Melatonin

Your body naturally produces melatonin to tell your brain when it’s time to go to sleep. The Sleep Foundation explains that as it gets darker outside, more melatonin is released. Our bodies can get confused with screen exposure from phones, TVs, tablets and more. In addition to putting down devices at night, more melatonin in your diet can improve sleep. Eggs, milk and almonds are good sources of melatonin. Melatonin supplements are even sold over the counter. Induce a sleepy feeling at night with more melatonin.

Adding a simple step to your bedtime routine may result in a restful night. Next time you find yourself staring at the ceiling in the middle of the night, try one of these natural sleep remedies.

Lifestyle

Thu, 03/30/2023 - 08:00

Here are three natural sleep remedies to wake up feeling refreshed.

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Maximize your workout with recovery

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Whew! You got a great workout in... now what? Don’t let all your hard work be for nothing! Whether you want to gain muscle mass, lose weight or keep your healthy lifestyle, it’s essential to take time to recover after your workout. Follow these four steps to help your body and brain feel even better after exercise.

The National Library of Medicine says active cool-downs may promote faster cardiovascular and respiratory systems recovery. An active cool-down is a brisk walk after a cardio session. Following a strength training session, an active cool-down is stretching or gentle body movements. Typically, a cool down ranges from five to 10 minutes. The goal is to circulate your blood and slow your heart rate gradually. Take these few minutes after your workout to reset your body and reflect on your hard work.

Through sweating and heavy breathing, your body loses water during exercise. Drinking plenty of water after your workout helps restore your body’s temperature and muscles. You can prevent dehydration by drinking water before, during and after your training.

The International Society of Sports Nutrition recommends eating protein and carbs after exertion. Protein helps repair muscles. Carbs replenish your glycogen stores. Eating these two together will speed up your recovery. You’ll feel ready to work when you hit the gym again.

Exercise and sleep go hand-in-hand. Research from The National Sleep Foundation shows that adults who exercise tend to sleep better. They recommend between seven and nine hours of sleep per night for the average adult. This is when your body does the bulk of its recovery. When you’re not getting enough sleep, your body doesn’t have enough time to repair itself from activity.

Add these tips to your exercise regimen to maximize your results.

Fitness

Tue, 03/28/2023 - 08:00

Follow these four steps to help your body and brain feel even better after exercise.

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Cracking down on egg myths

Read more about Cracking down on egg myths

From individuals selling eggs hatched in backyard coops to massive poultry operations with hundreds of farms and millions of chickens, eggs are big business. According to the American Egg Board, in 2022, consumption of eggs in the United States was estimated at 278 per person. This figure was projected to reach 289 eggs per person in 2023.

All the more reason to dispel some of the myths surrounding these compact-sized nutrient powerhouses. We’ll start with two of the biggest misconceptions about eggs.

Myth 1: Eggs are high in cholesterol

This myth has been around for years. In 1999, the Harvard School of Public Health reported no relationship between egg intake and coronary heart disease or stroke in a multi-year study of female nurses. In 2020, they updated the study with 32 years of follow-up data, reporting that regularly consuming eggs is safe, even for those at risk for heart disease. The strongest influence on our blood cholesterol levels is how much saturated and trans fats (the 'bad' fats) we eat rather than the cholesterol in foods.

Myth #2: Egg whites are healthier

You’ll find the option to substitute egg whites for whole eggs on many breakfast menus. Without the yolk, however, an egg is missing almost all its fat- and water-soluble vitamins and nutrients. Eggs contain many healthy nutrients: lutein and zeaxanthin, which are good for the eyes; choline, which is good for the brain and nerves; and various vitamins (A, B, and D). In fact, just one large egg contains 270 international units (IU) of vitamin A and 41 IU of vitamin D. The yolk also contains nearly half of an egg’s protein, the nutrient that keeps you more satisfied throughout the day and less likely to overeat later.

The real villains

It's the foods that accompany egg dishes (like omelets) that give eggs a bad rap. Bacon (processed meat), pancakes (white flour and sugary syrups), hash browns (deep frying), and even toast with butter contain more sugar, fat and calories and less protein and fiber than whole eggs. A study conducted by the City University of New York Graduate School of Public Health and Health Policy reported that eggs are the only dietary source of cholesterol that is low in saturated fatty acid but is also nutrient-dense, economical, and affordable.

Nutrition

Thu, 03/23/2023 - 08:00

We’ll start with two of the biggest misconceptions about eggs.

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