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Is the hype behind Pilates a stretch?

Kyle.Norton
Submitted by Kyle.Norton on

Pilates is a series of exercises that can be done from the comfort of your own home or at a Pilates studio. Pilates promotes mobility and strength of all the major muscle groups in the body in a balanced fashion while also having a key focus on the deep core muscles.  

 

Everyone can benefit from Pilates, but people recovering from an injury who want to ease back into exercise and post rehab patients are specific groups of people that the Hospital for Special Surgery highlights.  

 

According to Better Health Channel, the benefits of Pilates includes: 

  • Improved flexibility  

  • Increased muscle strength and tone 

  • Balanced muscular strength on both sides of your body  

  • Enhanced muscular control of your back and limbs 

  • Improved stabilization of your spine 

  • Improved posture  

  • Rehabilitation or prevention of injuries related to muscle imbalances  

  • Improved physical coordination and balance  

  • Relaxation of your shoulders, neck and upper back  

  • Safe rehabilitation of joint and spinal injuries 

  • Prevention of musculoskeletal injuries (Lower-back, rotator cuff, etc.) 

  • Increased lung capacity and circulation through deep breathing 

  • Improved concentration  

  • Increased body awareness 

  • Stress management and relaxation  

 

There are different ways to perform Pilates, such as on a mat using your body weight or on a machine called a reformer. The reformer uses springs for resistance and assistance to achieve balanced muscle engagement.  

 

If you want to start Pilates at home, many instructional videos are available. If you want to try a class at a studio, make sure that you start at a beginner level class. If you are unsure about the class, you can arrive early and talk to the instructor to see what the class would entail and if you are comfortable doing the exercises.  

 

If you are looking for more information on exercise, check out the links below:  

 

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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.

Is the hype behind Pilates a stretch?

Pilates promotes mobility and strength of all the major muscle groups in the body in a balanced fashion while also having a key focus on the deep core muscles.

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The dos and don’ts of breaking habits

Kyle.Norton
Submitted by Kyle.Norton on

Want to know the scientific reason we develop habits? Habits – good or bad – save our brains energy. Add in a dose of dopamine, a natural feel good chemical created by your body, when the habit is enjoyable, and the brain keeps coming back for more.  

Since our brains constantly search for ways to save energy and keep us safe and happy, developing habits come easily, too easily sometimes. That’s why, without conscious effort, what was once an occasional choice can become imprinted into an automatic routine. It also explains how an occasional bowl of ice cream after dinner can transform into a nightly ritual before we even realize it, according to an article on the News in Health website. No wonder neuroscientists continue researching how habit development relates to more serious addictions. 

Good news: Breaking basic bad habits is possible. To interrupt brain-based routines and break bad habits once and for all, adhere to these dos and don’ts.

Do:

  • Practice self-control in small increments, building up strength and discipline like muscle development, according to News in Health. 

  • Visualize a healthier habit or saying no to the current habit, according to News in Health.  

  • Pay attention to what triggers the bad habit. What feelings and thoughts arrive right beforehand? Identifying such thoughts and feelings can help the person mindfully choose a different behavior in response, according to an article on Positive Psychology News.  

  • Make it next to impossible to engage in the bad habit. For example, don’t buy the ice cream. This interrupts the routine and forces the brain to think twice, according to News in Health. 

Don’t:

  • Go back. Avoid the environment that triggers the bad habit, according to News in Health. For example, if someone breaking a coffee habit always goes to the same coffee shop in the morning, visiting a different location can make it easier to order tea. 

  • Don’t go cold turkey, instead make a habit swap. Choose a new, healthier habit to replace the old, unhealthy habit. For example, according to a study on JAMA Network, nail biters can try rubbing their fingers together instead. 

  • Ignore information. Research the long-term effects of a pesky bad habit and the long-term impact of the replacement good habit. Knowledge means power and motivation. 

 

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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 breaking habits

To interrupt brain-based routines and break bad habits once and for all, adhere to these dos and don’ts.

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Sun safety myths: debunked

Kyle.Norton
Submitted by Kyle.Norton on

Ah, summer. As the sun shines brighter and the days get warmer, it’s essential to keep your skin safe from harmful UV rays. However, there are several misconceptions about sun safety that can lead to ineffective protection. Let’s debunk some common myths.  

 

Myth 1: “You only need sunscreen on sunny days.”  

UV rays can penetrate through clouds, so you need sunscreen even on overcast days. Apply sunscreen with a SPF of at least 30 every day, regardless of the weather.  

 

Myth 2: “A base tan protects you from sunburn.”  

Any change in your skin color indicates skin damage. There is no such thing as a safe tan. Embrace your natural skin tone and protect it with sunscreen.  
 

Myth 3: “Darker skin tones don’t need sunscreen.”  

Melanin is the dark brown to black pigment in hair and skin. Even with more melanin, your skin needs protection from UV rays. According to the Cancer Council, skin darkens to protect itself because the UV rays are damaging living cells. Even if you tan easily, you are still at risk for negative sun exposure effects.  

 

Myth 4: “You don’t need to reapply water-resistant sunscreen.”  

Water-resistant does not mean waterproof. Reapply every two hours and after swimming or sweating for sun-kissed skin, not sunburned. 

 

Myth 5: “Higher SPF means you can stay in the sun longer.”  

SPF indicates the level of protection against UV rays, not the amount of time you can spend in the sun. Regardless of SPF, reapply sunscreen regularly and seek shade when possible.  

 

Sun safety tips:  

  • Apply sunscreen with an SPF of at least 30 every day and reapply every two hours or after swimming or sweating. According to the Mayo Clinic, broad-spectrum products offer protection against UVA and UVB rays. SPF 30 blocks only 97% of UVB rays. No sunscreen blocks 100% of rays.  

  • Wear sun-protective clothing, including a wide-brimmed hat and sunglasses.  

  • Seek shade, especially during peak sun hours from 10 a.m. to 4 p.m.  

  • Stay hydrated and enjoy the sun safely.  

 

By busting these sun safety myths and following these tips, you can shine bright all summer long, knowing you’re protecting your skin like a pro.  

 

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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.

Sun Safety

There are several misconceptions about sun safety that can lead to ineffective protection. Let’s debunk some common myths. 

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Could your dental health hold the key to heart wellness?

Kyle.Norton
Submitted by Kyle.Norton on

When maintaining heart health, most think of diet, exercise and avoiding smoking. However, did you know dental health might also be crucial in keeping your heart in tip-top shape? Emerging research suggests a surprising connection between oral hygiene and cardiovascular health.   

 

The mouth-heart connection   

The relationship between dental health and heart wellness revolves around inflammation. Gum disease, or periodontitis, is a chronic inflammatory condition caused by bacteria in the mouth. According to the Mayo Clinic, it is a severe bacterium that damages the soft tissue around the teeth. When your gums are inflamed, harmful bacteria can enter your bloodstream, triggering inflammation throughout your body, including your arteries. This systemic inflammation is a significant risk factor for heart disease.   

 

How poor dental health affects the heart:

1. Inflammation and arterial plaque: Inflammation from gum disease can contribute to the buildup of arterial plaque, leading to atherosclerosis (hardening of the arteries). This can increase the risk of heart attacks and strokes.

2. Bacterial spread: Oral bacteria can travel through the bloodstream and attach to damaged areas of the heart, leading to infections such as endocarditis. This condition can seriously damage heart valves and other heart structures. According to Harvard Health, the bacteria that infect the gums also travel to blood vessels elsewhere in the body, where they cause blood vessel inflammation and damage.  

3. Increased risk factors: Studies have shown that individuals with poor oral health are more likely to suffer from high blood pressure, diabetes and high cholesterol – all of which are risk factors for heart disease.   

 

Maintaining oral health for a healthy heart:   

4. Regular dental checkups: Visit your dentist regularly for cleanings and checkups to detect and treat gum disease early. Regular dental visits are essential for maintaining oral health and preventing complications.   

5. Good oral hygiene involves Brushing your teeth twice a day, flossing daily and using mouthwash to keep harmful bacteria at bay. These practices can significantly reduce the risk of gum disease and inflammation.   

6. Healthy lifestyle choices: Eat a balanced diet, avoid tobacco products and limit alcohol consumption. These healthy habits benefit your oral health and contribute to overall health wellness.   

 

Your mouth is more connected to your heart than you might think. By prioritizing dental health, you can reduce inflammation and lower the risk of cardiovascular diseases. So, next time you brush and floss, remember that you're caring for your smile and taking steps towards a healthier heart. Make oral hygiene a crucial part of your overall health regimen and enjoy the benefits of a healthier heart and a brighter smile. 

 

 

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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.

Could your dental health hold the key to heart wellness?

Did you know dental health might also be crucial in keeping your heart in tip-top shape? Emerging research suggests a surprising connection between oral hygiene and cardiovascular health.   

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Pack-a-day doesn’t keep the doctors away

Kyle.Norton
Submitted by Kyle.Norton on

Smoking has been a topic of interest in healthcare for a long time. We always hear certain phrases that go along with smoking and the negative health affects you could live with. At Genesis, we want you to stay healthy by stopping or avoiding smoking to prevent negative health effects and contact your doctor early if you notice any symptoms from smoking so you can be helped right away.  

If you meet any of the qualifications below then you are recommended to get a lung screening, it is free through insurance:  

  • Have a 20 pack-a-year or more history.  

    • A pack-year is smoking an average of one pack of cigarettes per day for one year. For example, a person could have a 20 pack-year history by smoking one pack a day for 20 years or two packs a day for 10 years. 

  • Smoke now or have quit within the past 15 years. 

  • Are between 50 and 80 years old. 

  • Have no signs or symptoms of lung cancer. 

“Studies over the last 15 years using early detection screening such as spiral CT have been shown to increase your chances of surviving lung cancer by 16% to 20%.” says the Lung Cancer Foundation of America. If you notice lung cancer symptoms (listed below), you should also contact your doctor.  

The American Cancer Society states the most common lung cancer symptoms are:  

  • A cough that does not go away or gets worse 

  • Coughing up blood or rust-colored spit or phlegm 

  • Chest pain that is often worse with deep breathing, coughing or laughing 

  • Hoarseness 

  • Loss of appetite 

  • Unexplained weight loss 

  • Shortness of breath 

  • Feeling tired or weak 

  • Reoccurring infections such as bronchitis and pneumonia  

  • New onset of wheezing 

We want to catch lung cancer as early as possible, which is why we recommend getting a screening before there are symptoms present.  

Check out these additional resources for more information on lung screenings:  

 

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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.

Pack-a-day doesn't keep the doctors away

We always hear certain phrases that go along with smoking and the negative health affects you could live with.

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Solutions to everyday stress

Kyle.Norton
Submitted by Kyle.Norton on

Let’s face it, everyone has something they are stressed about. It controls our lives, and sometimes we can take it out on others. The simple solution would be to solve the problem, but what if it can’t be solved or it is reoccurring? This is where everyday solutions come into play. These solutions are easy to do and when we incorporate them into our lives, we might not notice at first, but they will eventually make a huge difference.  

Harvard Health Publishing recommends that everyone sleeps at least seven hours per day, eats a predominantly plant-based diet, exercises regularly, meditates, and stays socially connected. These solutions should help reduce everyday stress and allow you to take on life’s fast-paced changes.  

Harvard Health also recommends solutions for on-the-spot relief. 

These solutions include:  

  • Doing a relaxation exercise 

  • Stretch your muscles 

  • Take a mindfulness break 

  • Take a brisk walk 

  • Use laughter 

  • Reducing loud noises in your environment  

  • Playing smooth music  

  • Counter negative thoughts 

  • Use positive self-talk  

  • Ask if it’s worth it 

  • Reach out for help 

Some of these solutions seem easier than others, and it is a matter of personal preference on what you use to help yourself. 

If you need additional suggestions to help with stress, check out some of our previous blogs: 

 

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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.

Solutions to everyday stress

These solutions should help reduce everyday stress and allow you to take on life’s fast-paced changes.  

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Ibuprofen insider: Side effects you should know

Kyle.Norton
Submitted by Kyle.Norton on

When you have a headache, we usually grab some ibuprofen or any pain reliever to help with the pain. What we might be blissfully unaware of is the side effects these pills can cause. The effects below only apply if you take too much ibuprofen daily and not if you take it once occasionally.  

 

Side effects 

Gastrointestinal symptoms, also known as stomach problems, are the most common side effects when taking too much ibuprofen. The Hospital for Special Surgery states heartburn is the most common stomach irritation. If we are not careful with our ibuprofen consumption, then it could lead to more severe side effects such as ulcers or internal bleeding. To help reduce stomach irritation and prevent an ulcer, you can:  

 

  • Take ibuprofen at the end of a full meal or with an antacid  

  • Limit alcohol intake because this can also irritate your stomach  

 

We might not think of long-term effects when we start taking ibuprofen, but we should always consider the long-term effects of any drug. According to the Alcohol and Drug Foundation, long-term effects include:  

 

  • Anemia due to bleeding in the stomach   

  • Impaired hearing   

  • Kidney and liver damage   

  • Bleeding in the stomach and bowels   

  • Increased risk of heart attack  

 

Ibuprofen and any over-the-counter pain relievers are great for anti-inflammatory, to help mild to moderate pain, fever and most commonly a headache. We want to make everyone aware of the dangers of these medicines if abused and used irresponsibly.   

 

Talk to your doctor for more advice on when and how to safely take ibuprofen.  

 

 

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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.

Ibuprofen insider: Side affects you should know

The effects below only apply if you take too much ibuprofen daily and not if you take it once occasionally.  

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How to avoid the afternoon crash

Kyle.Norton
Submitted by Kyle.Norton on

Ever been plugging along at work or home only to suddenly have heavy eyes, a fuzzy brain and a slow body? The afternoon crash can hit hard. Do we know what causes it and how to avoid it? Take this quiz to find out. 

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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.

How to avoid the afternoon crash

The afternoon crash can hit hard. Do we know what causes it and how to avoid it? Take this quiz to find out. 

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Mindfulness for the distracted ... squirrel

Kyle.Norton
Submitted by Kyle.Norton on

In a world filled with constant notifications, buzzing smartphones and endless to-do lists, finding peace and focus can seem impossible. Our minds are constantly pulled in a million directions. However, amidst this chaos, there lies a powerful tool that can help us regain control and find calm within ourselves: mindfulness.   

According to the National Library of Medicine, mindfulness is being fully present and engaged immediately without judgment. It allows us to acknowledge our thoughts and feelings without getting caught up in them. By practicing mindfulness, we can learn to quiet our squirrely minds, reduce stress and improve our overall well-being.   

So, how can we incorporate mindfulness into our busy lives? Here are a few simple tips:   

  1. Start your day mindfully: Begin each day with a few minutes of mindfulness. Sit quietly, focus on your breath, and set an intention for the day ahead. This can help you start your day with clarity and purpose.   

  2. Practice mindful listening: In conversations, practice genuinely listening to the other person without thinking of your response. Pay attention to their words, tone and body language. This can improve your relationships and help you stay present in the moment.   

  3. Take mindful breaks: Throughout the day, take short breaks to check in with yourself. Close your eyes, take a few deep breaths and notice how you feel. This can help you recenter and refocus.   

  4. Use technology mindfully: Be intentional about how you use technology. Instead of mindlessly scrolling through your phone, try to use it for activities that align with your values and goals.   

  5. Practice gratitude: At the end of each day, take a moment to reflect on three things you’re grateful for. This can help shift your focus from what’s going wrong to what’s going right in your life, glass half-full mentality.   

Remember, mindfulness is a practice, not a destination. It’s about bringing your attention back to the present moment again and again whenever your mind wanders. According to the National Library of Medicine, people who practice mindfulness are compassionate towards themselves and have a greater overall sense of well-being. They also tend to have fewer psychological issues, like excessive worrying or difficulty controlling their thoughts and emotions. By incorporating these practices into your daily life, you can train your mind to be more focused, patient and at peace, even during many distractions ... squirrel. 

 

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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.

Mindfulness for the distracted ... squirrel

So, how can we incorporate mindfulness into our busy lives? Here are a few simple tips:

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Step up your fitness game

Kyle.Norton
Submitted by Kyle.Norton on

Step aside, boring workouts. Step aerobics is here to shake things up and get your heart pumping. But it’s not just about mastering those step patterns. It also offers many health benefits that will have you stepping to the beat with a smile. Let’s dive into why step class is a fantastic way to boost your fitness and well-being.   

Cardiovascular conditioning   

Step aerobics gets your heart pumping, improving cardiovascular health and circulation and lowering blood pressure. According to the Mayo Clinic, your heart will beat faster, which increases blood flow to your muscles and back to your lungs. It’s a dynamic workout that keeps your heart rate up, promoting a healthier heart over time.   

Calorie burning powerhouse   

Thanks to its high-energy movements and upbeat music, step class torches calories and improves metabolism. You can burn a significant amount of calories in one session, helping you achieve and maintain a healthy weight.   

 

Leg strength and muscle tone  

Stepping and lunging in step class strengthens calves, quadriceps, hamstrings and glutes. The repetitive nature of the movements helps build endurance and muscle definition in these critical areas.   

 

Balance and coordination   

Mastering step choreography enhances focus, coordination and balance, reducing the risk of falls. Combining rhythmic movements and precise footwork challenges your coordination skills in a fun and engaging way.   

 

Mood-boosting benefits  

The upbeat music and fun atmosphere of a step class release endorphins, leaving you feeling energized and happy. It’s a mood-boosting workout that can help reduce stress and anxiety, promoting overall mental well-being. Additionally, according to the Mayo Clinic, regular physical activity may help protect memory, reasoning, judgment and thinking skills in older adults, preventing the onset of dementia and improving cognition.   

 

Social connection   

Step class provides a sense of community, making workouts enjoyable and helping you stay motivated. You’ll have the opportunity to meet new people, make friends, and share the experience of stepping towards better health.   

 

 

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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.

Step up your fitness game

Let’s dive into why step class is a fantastic way to boost your fitness and well-being.

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