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A natural way to combat seasonal depression

Read more about A natural way to combat seasonal depression

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD).

The disorder, a seasonal form of depression, can occur at any time of year but is more common in the winter when natural light levels are lower. “SAD symptoms are similar to those of other depressive illnesses, including sleeping and eating more than usual, feeling “down” most of the time and irritability,” said Christina Parr, Director of Genesis Behavioral Health Services. “Women in their childbearing years tend to suffer from SAD more often than men, but even those who don’t have full-blown SAD may experience lower levels of energy when the nights get longer and the temperatures dip.”

Fortunately, there are ways to combat those symptoms by taking advantage of existing natural light.

Plan ahead

If you suffer from SAD, the most important thing is to be proactive. Experts recommend talking to your healthcare professional about creating a seasonal plan of attack.

Let there be light

Because SAD kicks in when access to natural light is limited, try to look for ways to get that extra sunlight. Read a book by a window or open the curtains a little wider when there is sun to try to get any amount you can. If it is cold outside, take a drive to get out and about in whatever sun is available.

Exercise, eat well

Exercising more in natural light and eating healthy can have a huge impact on seasonal depression. Exercise at noon when the outdoor light is brightest. Even if that is a simple walk during your lunch hour, the exposure to light and the endorphin boost from exercising will help alleviate SAD symptoms.

Since another symptom of SAD is craving carbohydrates, be on the lookout for overeating to prevent weight gain. It can be challenging to lose SAD-related weight after the season changes and your other symptoms are relieved.

Seeing the light

Here are some easy ways to add more natural light to your day:

Spend as much time as possible outside, especially on sunny days.
Sit close to outside windows at home and work.
Keep your home as bright as possible using window treatments that let in light and trim foliage that blocks light.
If possible, take a vacation to a sunny locale.

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.

Behavioral Health

Thu, 12/01/2022 - 08:00

A Natural Way to Combat Seasonal Depression

Feeling down? An extra dose of natural light may help brighten your mood, especially if you’re one of the millions of people with Seasonal Affective Disorder (SAD).

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Spice up your life with cinnamon

Read more about Spice up your life with cinnamon

Will cinnamon spice up your health?

We love cinnamon rolls. Sadly, they are not the way to better health. Cinnamon, however, might be the way to spice up your life to improve your health.

Used as a spice, cinnamon can add a sweet flavor to dishes and drinks. Beyond flavor, cinnamon has numerous perceived health benefits. It is believed that cinnamon may help:

Reduce inflammation
Lower cholesterol
Reduce stress
Improve memory
Increase focus

Right now, you might be wondering why everyone doesn’t use cinnamon more often than a few holiday dishes. Actually, for thousands of years, people have been using cinnamon for medicinal purposes.

As for the environmental impact, cassia cinnamon, the most common and inexpensive type of cinnamon, is a sustainable resource. Most of the cinnamon in the United States is the cassia type, and it comes from the bark of a tree that originally came from Southeast Asia. As the trees grow back very quickly, similar to bamboo, deforestation is not a concern for this spice. Plus, agricultural chemicals are not needed.

However, with most things, moderation is best when consuming cinnamon, as it does contain a compound called coumarin that can be toxic in large amounts and damage the liver and cause other health problems. Most experts recommend a ½ to 1 teaspoon a day. The experts also typically agree it would be difficult to reach dangerous levels using cinnamon as a spice. Still, they warn people of the dangers of taking a concentrated cinnamon pill.

Anytime you consider radically changing your diet or adding supplements, you should always talk to your doctor first.

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Nutrition

Mon, 12/23/2024 - 08:06

Cinnamon, however, might be the way to spice up your life to improve your health.

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Wellness seeker brand vs generic drugs

Read more about Wellness seeker brand vs generic drugs

Is generic equivalent?

We all have favorite brand items we’re willing to pay more for because we believe they are better than the off-brand options. Maybe there is a slight variation in our preferences for ketchup, cream cheese or tissues. When it comes to medications, the quality, safety and strength of generics are equivalent to brand.  

See below for more information on how brand and generic drugs are the same and differ.

Generic:

Nearly 8 out of 10 prescriptions filled in the U.S. are for generic drugs
Equivalent amounts of the same active ingredient(s) as brand name counterpart
Must look different from brand name counterpart due to trademark laws
Works in the same amount of time as brand name counterpart

Brand name:

80-85% more costly
Pays for up front research costs, that created the drug from scratch
Patent protected for several years before the generic equivalent is allowed
Every brand name drug does not have a generic equivalent

Lifestyle

Thu, 12/08/2022 - 08:00

When it comes to medications, the quality, safety and strength of generics are equivalent to brand.

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Fad diets

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Fad diets – no, thank you

If it sounds too good to be true, it probably is. Think of fad diets – just because a diet is popular doesn’t mean it’s effective or healthy for you. Most nutrition experts agree that the biggest problem with fad diets is the lost weight comes right back. Not sure if the latest craze is a good idea, then ask yourself these questions:

Do I have to buy special foods or pills?
Do I have to skip meals?
Is rapid weight loss promised?
Is one or more of the food groups eliminated?
Does the diet claim to be suitable for everyone without warning those with diabetes or high blood pressure to seek medical advice before starting?

If you answer yes to any of these questions, you might want to avoid starting what is likely a fad diet or is a weight-loss program worth skipping.

Accept that what you eat affects your health. Many fad diets restrict or eliminate fruits, vegetables, dairy products and whole grains. Each food group provides its own unique set of vitamins, minerals and energy your body needs.

The USDA suggests instead of trying fad diets or weight loss programs, take the long-term approach of developing healthy eating habits. Slow and steady weight loss is more effective.

“We all want instant gratification, which is one of the draws to fad diets,” said Melanie Poinar R.D., L.D. “One way to start weight loss is to ween yourself from packaged foods and sweetened beverages. Try and focus on drinking enough water daily as well as incorporating healthy choices from each food group like fresh fruits and vegetables, lean protein, whole grains, low fat dairy, and healthy fats.”

Consult your physician about your diet plan.

Nutrition

Thu, 01/05/2023 - 08:00

If it sounds too good to be true, it probably is. Think of fad diets – just because a diet is popular doesn’t mean it’s effective or healthy for you.

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5 second rule

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The 5-second rule is a myth – Nooo!

Ignorance can be bliss and very unhealthy. Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

A study from Rutgers University published on the Applied and Environmental Microbiology website in 2016 states it takes less than one second for contamination when food touches the floor. That is less time than it takes for dogs to pounce on an errant chicken nugget.

The type of floor, food and the total time the food is in contact with the floor impacts how many germs are transferred, but the bottom line is once it hits the floor, it should be thrown away. Even if it is the last donut or cookie.

In case you want to discredit this as a single study, try again. There are numerous studies all coming to the same conclusion, food on the floor is contaminated.

Perhaps, you insist your floors are clean enough to eat off? Probably not. If you don’t believe us, read our blog, "Are your shoes your Achilles’ heel?" The blog shares the dangers of wearing your shoes inside. A study by a University of Arizona professor found that 96% of shoes contained coliforms, a bacteria found in human and animal waste. Plus, 90% to 99% of bacteria easily transfers from shoes to clean tile floors.

So, that cookie that landed on your floor and you put in your mouth could have … some pretty nasty stuff on it.

As sad as it may be at the moment, throwing away the cookie from the floor is better than getting sick.

Nutrition

Tue, 01/10/2023 - 08:00

Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

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Excuse to drink coffee

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Need an excuse to drink coffee? Look no further.

Picture a rainy day, cozy blanket, hands wrapped around a steaming cup of coffee … blissful. Until a little voice inside your head whispers, “but coffee isn’t good for you.” Or is it? Researchers say low to moderate coffee consumption can actually boost your health and reduce the risk of disease. We’re talking up to three cups of filtered coffee, sugary lattes don’t count. So, if you’re a coffee connoisseur looking for an excuse to keep sipping that cup of joe, you’ve come to the right place. Let’s take a closer look.

Immune system

Coffee offers more than deliciousness - it also contains compounds found to boost our immune systems, including caffeine, according to a study on the Science Direct website. Many of these compounds have antioxidant and anti-inflammatory properties to help our bodies fight diseases and reduce inflammation. A recent study in the UK, posted on the MDPI website, even found that individuals who habitually drink one or more cups of coffee per day were 10% less likely to contract COVID-19.

Parkinson’s disease

While scientists work hard to discover a cause and cure for Parkinson’s disease, research on the MDPI website indicates coffee could help slow the progression of this neurological disease. Caffeine has been found to have a neuroprotective quality that helps slow down the cognition changes common in Parkinson’s disease.

Type 2 diabetes

At first glance, a sugary, caffeinated drink is not a good idea for someone at risk of developing type 2 diabetes. Spontaneous caffeine can mess with insulin sensitivity. However, making a habit of sipping a nice simple cup of black coffee has been found to reduce the risk of developing type 2 diabetes, according to a study on the New England Journal of Medicine website.

Cardiovascular diseases

Similar to type 2 diabetes, an article on the New England Journal of Medicine website shows regular coffee consumption is linked with a reduced risk of cardiovascular diseases such as stroke. And yet again, this thought goes back to the variety of anti-inflammatory compounds found in coffee.

Now, does all this mean non-coffee drinkers should start chugging? Nope, plenty of other ways to boost your health and prevent disease exist. If you’re already a regular coffee drinker, enjoy that cup or two. Like most things in life, moderation is key. Be mindful of how you feel, and you’ll know when you’ve had enough.

Nutrition

Thu, 01/12/2023 - 08:00

Need an excuse to drink coffee? Look no further.

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Bicycle desks – better health … and better work?

Read more about Bicycle desks – better health … and better work?

We have all heard “Sitting is the new smoking,” but what can you do if you have a desk job?

Multiple studies in recent years are lending merit to the health and work benefits of having a bicycle desk or a portable under the desk cycle pedals.

A University of Massachusetts Amherst study showed that overweight workers who pedaled easily during work for two hours could lower insulin levels. The same study also reported typing speed and accuracy, reading comprehension and concentration improved while pedaling.

A study on the US National Library of Medicine National Institutes of Health found that cycling at an easy level while at a desk did not impair typing performance or short-term memory. The study also found cycling increased speed for certain tasks. A third of the participants said cycling while working increased their motivation.

Another study on the American Journal of Preventive Medicine found that desk job workers who pedaled while at work said it improved their concentration.

Although the studies tend to involve small groups and short periods of time, they all conclude that movement throughout the day provides numerous benefits. It’s also better to move continuously throughout the day than sit for eight hours or more and then grind through a workout.

If you’re considering purchasing a bicycle desk, consider the options as prices vary, and some work better with certain desks. You should also always consult with your doctor before starting a new workout.

Fitness

Tue, 01/17/2023 - 08:00

We have all heard “Sitting is the new smoking,” but what can you do if you have a desk job?

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Be a good (body) mechanic

Read more about Be a good (body) mechanic

No, we’re not talking cars here. We’re talking about using good body mechanics and practicing good posture throughout the day to ward off back pain and feel better overall. Here are body mechanic tips you should follow – whether you have back pain or not.

Source: Healthwise®

Lifestyle

Thu, 01/19/2023 - 08:00

Here are body mechanic tips you should follow – whether you have back pain or not.

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The No. 1 veggie to add to your diet

Read more about The No. 1 veggie to add to your diet

If you could pick just one vegetable to add to your diet, which one would bring the most nutritional punch?

Veggies fill us with essential vitamins and minerals, fiber and antioxidants that support our immune system, boost our gut health and nurture our mental health. While scientists have identified more than 1,000 vegetable species, most people regularly consume only a small percentage in their diet’s repertoire.

Eating a rainbow of fruits and vegetables will bring your body the most beneficial nutrients, but if you could only pick one vegetable to add to your daily meals, make it a leafy green one.

Research shows that eating leafy greens slows cognitive decline. In fact, researchers who published on the National Library of Medicine website tracked 960 participants, age 58 to 99, who consumed at least 1.3 daily servings of leafy greens for nearly five years and found cognitive improvement similar to being 11 years younger. Talk about a lean, green anti-aging cuisine.

Green-colored foods are some of the healthiest foods we eat because they are rich in calcium and vitamin K, which are essential for bone health.

While leafy greens win the prize for most nutrient-dense foods per calorie, spinach ranks number one among healthful leafy greens.

One cup of spinach contains only seven calories and an adult’s full daily requirement for vitamin K, along with the following:

High amounts of vitamin A
Magnesium
Vitamin C
Calcium
Antioxidants
Iron
Folate

It seems Popeye knew the power of this green leaf long before the scientific proof. Today’s research suggests that in addition to the jam-packed nutrients, spinach leaves may lower blood pressure as well as benefit heart health, according to a study on the National Library of Medicine website. Plus, with all those nutrients, it reduces blood sugar, boosts immunity, prevents certain cancers, prevents acne, boosts eye and bone health and has anti-inflammatory properties.

To make the veggie even more lovable, spinach is easily accessible and simple to incorporate into nearly every meal. Stretch beyond a classic salad by adding spinach to soups, sauces, smoothies, pasta, eggs and even brownies.

Nutrition

Fri, 09/27/2024 - 08:00

If you could pick just one vegetable to add to your diet, which one would bring the most nutritional punch?

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Ways to use coconut oil to help your skin and hair

Read more about Ways to use coconut oil to help your skin and hair

From skincare to hair care and everything in between, coconut oil is becoming a staple of beauty regimens around the world. Made from the dried fruit of the coconut palm tree, coconut oil smells delicious and can be used in many ways.

For your skin

Coconut oil’s natural antibacterial and moisturizing properties make it ideal for makeup remover. Use a cotton ball to rub coconut oil over your mascara and eyeliner for an easy, natural solution. It even works on waterproof makeup.

If you have dry or combination skin, make coconut oil part of your nightly routine. Massage a dime-sized amount over your face and neck (circular motions are best), then wash off the excess with your favorite facial cleanser.

For a great alternative to expensive exfoliators, mix one part of melted coconut oil with two parts of brown sugar.

It can also be a great substitute for your favorite hand and body lotion. After showering, apply small amounts of coconut oil wherever a little moisturizing pick-me-up is needed.

Shiny, happy hair

Looking for a moisturizing or shine fix for your color-treated locks? Coconut oil has you covered. A 2003 study in the Journal of Cosmetic Science suggests that coconut oil helps to preserve your hair’s protein and prevent cuticle damage.

Just a pea-sized amount of the good stuff can be worked into damp hair for a boost of shine and moisture retention. Apply to the bottom inch or two from your ends.

Coconut oil even works as a frizz fighter. Rub in a tiny bit of oil from the middle of your hair to the ends and you’re good to go.

With coconut oil, a little goes a long way, so be sure to use it sparingly.

Beauty

Thu, 01/26/2023 - 08:00

From skincare to hair care and everything in between, coconut oil is becoming a staple of beauty regimens around the world.

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