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Eyedrops: More Than Meets The Eye

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Submitted by aduranplazola on

Redness-relieving eye drops are one way to return the whites of our eyes to their normally clear condition. Made from a decongestant, overuse of these drops can increase eye redness and bring about the conditions that they are trying to correct. 

The tiny blood vessels on the surface of the whites of your eye are the culprits. When irritation causes these blood vessels to expand, it makes the whites of the eye appear pink or red. Redness can result from being tired, suffering from allergies, being around smoke or from contact lenses. 

It’s safer to use artificial tears. Many of the package instructions do not limit the total number of drops that can be applied, but eye doctors caution that the preservatives in some artificial tears can increase irritation if used too frequently. The good news is that, in the case of preservative-free artificial tears, there is almost no risk of overuse. 

Most people don’t have reason to worry if they follow the usage instructions on labels and treat red eyes with preservative-free artificial tears. 

If you have tried different brands of lubricating eye drops and your eyes are still uncomfortable or if you have dryness or vision problems, talk with your ophthalmologist. 

Source: CDC and American Academy of Ophthalmologists

 

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.

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Gray Matters

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Submitted by aduranplazola on

Gray hair is a blessing. Ask any bald man. While the age at which we start to turn gray is largely determined by genetics, recent scientific studies show that yes, stress does cause gray hairs. Look at before and after pictures of U.S. presidents if you have any doubt. 

Hair color is determined by pigment-producing cells called melanocytes, according to a study reported by the National Institute of Health. New melanocytes are made from melanocyte stem cells that live in the hair follicle. As we age, these stem cells slowly disappear. 

Nerves in your sympathetic nervous system – which is responsible for the body’s fight-or-flight response – go throughout the body, including into hair follicles. The study showed that stress causes the release of the chemical norepinephrine into the follicle. 

Here’s where stress highlights your hair. Norepinephrine affects the melanocyte stem cells living there. It causes them to quickly turn into pigment cells and move out of the hair follicles. Without stem cells left to create new pigment cells, new hair turns gray or white. 

To slow the process, take a deep breath and attempt to lower your stress level. Or pay a professional to wash the gray right out of your hair. 

Source: National Institute of 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.

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Is Social Media Making You Sick?

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Submitted by aduranplazola on

Do you find yourself feeling down when you’re scrolling through social media channels? Or, do you have FOMO (fear of missing out) if you can’t check your apps on your phone every few minutes? Maybe you’re realizing you are angrier about just about everything these days. And you wonder – what’s going on? 

It could be that social media channels are making you feel this way. While there are so many positive aspects to social media – you can stay connected to people you don’t get to see in person very often; you learn about events and activities you can enjoy in your area; you have a vehicle to express your individuality, etc. – there can be negative consequences as well. 

During the past 10 years, the rapid development of social networking sites has changed the way people communicate and interact. The biggest social networking website, has more than one billion active users, and it is estimated that in the future, this number will significantly increase. 

Recently, some researchers have associated online social networking with several psychiatric disorders, including depressive symptoms, anxiety and low self-esteem. There are many potential reasons why a user may tend to become depressed, feel anxious or have low self-esteem including: 

· Less face-to-face communication in the family and with wider social environment. 

· Different age groups can be impacted more than others. For example, children and adolescents haven’t fully developed skills to handle the challenges of social media. 

· Fear you are missing out on important friends’ updates and events when you can’t check your news feed. 

· Unrealistic expectations that are set when you compare your real life with the perceived happier lives of your friends, especially when only positive images are shared. 

· Unrealistic expectations of your own self-image compared to the physical characteristics of your Facebook friends. 

Tips to guard your mental health 

· Cut down on the amount of time you use social media. Reserve your time on the apps for when you don’t need to be concentrating on something else. 

· Turn off your social media notifications or put your phone in airplane mode during meals with family and friends and during work time. 

· Don’t get online or use social media right before bed. Not only does the blue light from electronic devices interfere with your ability to fall asleep but engaging with social media can keep your brain waves in hyper mode instead of sleep mode. 

· Take breaks of several days from social media. You might find you’ll be in a better mood and enjoy life more. 

· When you’re scrolling through social media, be mindful of how you are feeling and what you are thinking. Are you just using social media because you’re bored? Are you feeling jealous or happy when you see your friend on vacation at the beach or on a cruise? By being mindful of your thoughts and feelings, you might realize your social media use is making you depressed or unhappy. 

· Do you have “friends” on social media who only post negative or nasty comments that upsets you? Why not unfollow, mute or hide them? They won’t know, and you won’t be exposed to constant negativity. 

Remember one of the most important facts about social media – it should not replace your interactions with people in real life. Everyone needs in-person connections to those around us. If you find your use of social media is affecting your mental health negatively, spend some real time with the people in your life and less time online.

 

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.

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Knock, Knock. Who’s there? Good Health

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Submitted by aduranplazola on

Okay, we admit, that is a horrible setup, but the point is laughing is good for your health. Think about the first time you watched your favorite comedy movie or TV show. The night you saw a great comedian at a club. Or your go to joke.

Then think about how you felt. Happy. Less stressed. Want to feel that way more often? Then laugh more, it is good for both your short- and long-term health. Laughing

· Releases hormones that make you feel good

· Relieves stress

· Simulates your heart, lungs and muscles

· Reduces pain

· Decreases depression, anxiety and tension

· Increases creativity and cognitive abilities

· Improves your immune system

· Strengthens relationships

· Changes the way you view situations

So how do you become a laugh-o-holic? Add laughter to your daily fitness routine. Whether it is watching a sitcom, listening to a lighthearted podcast or sharing jokes with friends, it will improve your outlook and health. It is also a form a fitness you can do while sitting on your couch with your feet up.

If you really want to get serious about laughing, spend time with those close to you. Studies show you are more likely to laugh when you are with family and friends.

 

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.

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Mood Swings in Menopause

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Submitted by aduranplazola on

What are mood swings?

Mood swings are when we go from one emotion to the next without much transition. One minute you are content and the next you are enraged. Someone says something cross to you and within an instant a wave of anger and rage comes across you. You barely recognize yourself. Who is this monster, you think afterwards? After the wave of intense emotion passes, you usually have some apologizing to do.

What causes mood swings?

Both mind and body are affected by the natural rhythms of your being. Hormones are the culprit for mood swings in most females. It all starts in puberty. The happy go lucky child turns into the temperamental teen. And how could she not? Bodies are changing in what seems like a betrayal of nature. Pregnancy is another time for intense mood swings. You feel like you should be on top of the world, yet sometimes the smallest of things may make us cry or angry. And don’t even get me started on menopause. Just when you think you are in the clear, menopause turns you into Dr. Jekel and Mr. Hyde again.

When mood swings are more than hormonal.

In some cases, mood swings could last for a long period of time and could be a sign of something more serious. When you are not able to control your actions and participate in risky behaviors, you need to see a doctor or therapist. When your mood swings constantly disrupt your life, it is possible that you have a mental health disorder. Regardless, there is help in a trusted medical advisor.

8 tips to managing mood swings

1. Rest

2. Exercise daily

3. Eat healthy

4. Meditate

5. Breathe deeply

6. Write in a journal

7. Talk it out

8. Pamper yourself

 

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.

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Reduce Anxiety - Challenge Your Thoughts

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Submitted by aduranplazola on

Did you know you can reduce anxiety by challenging your thoughts? Think about all the times you’ve allowed your mind to only concentrate on the worst possible scenarios.

Here’s how thought challenging works. It’s a simple yet powerful cognitive behavioral therapy (CBT) technique to reduce anxiety. Anxiety is the unhelpful thinking patterns you experience when your mind fixates on threat, uncertainty and negativity. CBT helps to broaden your focus to include the bigger picture.

 

Below are two thought challenging techniques you can experiment with. Keep practicing and discover what works best for you.

 

The ABCDE Technique

Attention – When you feel distressed, stop what you’re doing and pay attention to your inner dialogue. What is your mind telling you?

Believe – Do not automatically believe your thoughts!

Challenge – Defuse anxiety by broadening your focus. What’s the bigger picture? Is the thought fact or opinion? What might you think if you were feeling calmer?

Discount – Acknowledge that anxiety has been dominating your thinking, and let the unhelpful thoughts go.

Explore options – What would be helpful to focus on right now? What options do you have available?

 

The THINK Technique

True? – Is this thought 100% true? If not, what are the facts, and what is opinion?

Helpful? – Is paying attention to the thought useful to me or others?

Inspiring? – Does the thought inspire me, or does it have the opposite effect?

Necessary? – Is it important for me to focus on the thought? Is it necessary to act on it?

Kind? – Is the thought kind? If not, what would be a kinder thought?

 

Thought Challenging Tips

· Writing or typing your thought challenging process is more powerful than trying to do it in your head. Search for free thought apps (Google Play, iTunes).

· If you’re not used to paying this much attention to your inner dialogue, thought challenging might feel unnatural at first. That’s OK. Over time, it’ll start to feel easier.

 

JAMA; Adapted from Carol Vivyan (2006) PAGE 10

 

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.

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Agony of De Feet

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Submitted by aduranplazola on

We’ve all been there—our feet hurt from the wrong type of shoes, improper fit, constantly wearing heels or being overweight. This, that and all the other things can lead to long-term foot problems such as bunions, hammer toes, heel spurs and plantar fasciitis. Your foot is a complex system of bones, ligaments, nerves and muscles that work together to enable you to walk, run and do whatever it is that you enjoy. One wrong move can throw everything out of balance. So, what can you do now so that you don’t have to suffer the Agony of de Feet later? What if you are already suffering? We’ve got the answers for your tired hoofers.

View the infographic

 

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.

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Commit to Fit

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Submitted by aduranplazola on

We are constantly bombarded by advertisements, blogs and social media to persuade us to buy products, eat certain foods, and do specific exercises to stay fit. But is being fit the same for everyone? What does being fit actually mean for you, and how can you create a fitness plan that you can commit to long-term?

We are told that staying fit is one of the most important things you can do for your health, and experts say that no matter your age, stage of life, or physical abilities, everyone can benefit from being fit. However, everyone’s fitness level and goals are different.

For some top athletes, being fit may mean successfully competing in a triathlon. For others, personal fitness can be achieved by taking a brisk walk with your dog for several minutes throughout the day, eating a healthy diet, and getting enough rest.

No matter your current fitness level, being healthy should mean keeping up with your health screenings and check-ups. One way to track your fitness is to know your important health numbers like blood pressure, glucose levels, and suggested weight so that you can stay in the healthy range of these numbers.

That’s why it’s a good idea to talk to your healthcare provider to see how improving your fitness can benefit your overall health, and together discuss a plan for how you can reach your goals. Deciding what you think being fit and healthy means for you will help you stay motivated and on track to reach your goals.

Once this has been determined, it’s time to take action. Small changes are better than no changes, since you will be more likely to continue your fitness goals over the long term if you don’t bite off more than you can chew.

Benefits of Exercise

  1. Makes You Feel Better, Mentally and Physically
  2. Helps You Think More Clearly
  3. Can Improve the Quality of Your Sleep
  4. Reduces the Risk of Chronic Diseases
  5. Better Heart Health
  6. More Flexibility
  7. Less Risk of Falling as You Age
  8. Stronger Bones
  9. Maintain Healthy Body Weight
  10. Live Longer

Here are some ideas:

  • Find a fitness buddy to help keep you both on track
  • Prepare most of your meals at home to control ingredients and portion sizes
  • Make an effort to get more rest to keep your body and mind healthy
  • Try to maintain a positive mindset to make your new fitness goals fun and something to look forward to each day

Did you know that people who are physically active for about 150 minutes a week have a 33% lower risk of death than those who are physically inactive?

If you are just beginning a fitness plan, stay motivated by thinking how good you will feel once you start to feel healthier and see results. Being fit should be fun!

Exercise Your Fitness Options

  • Move more and sit less
  • Some physical activity is better than none
  • Try to spread activity throughout the week
  • Create achievable goals
  • Mix up your routine
  • Exercise with friends
  • Find enjoyable ways to stay fit

Action Items: Do One Thing: Realize that fitness is defined differently by everyone, but you can receive immediate physical and mental benefits by committing to a fitness plan that works for you.

© 2020 Relevate Health Group Inc. All rights reserved.

cdc.gov/physical activity


 

View the infographic

 

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.

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Running Out of Womb - Fitness as You Grow

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Submitted by aduranplazola on

If you were into exercise before you became pregnant, woohoo. If you are pregnant and want to get in shape, go for it. But before you begin, discuss your exercise plans with your obstetrician–gynecologist or other member of your healthcare team during your prenatal visits.

Q: How much should I exercise during pregnancy?

A: If you were active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval. However, if you start to lose weight, you may need to increase the number of calories that you eat.

If you’re new to exercise, start out slowly and gradually increase your activity. Begin with as little as five minutes a day. Add five minutes each week until you can stay active for 30 minutes a day.

Q: What are some safe exercises I can do during pregnancy?

A: Examples of moderate-intensity aerobic activity include brisk walking, general gardening, modified yoga and modified Pilates, swimming and water workouts. If you’re an experienced runner, jogger or racquet-sports player, you may be able to keep doing these activities during pregnancy. If it’s bicycling you enjoy, ride a stationary bike. Your growing belly can affect your balance and make you more prone to falls.

You can divide the 150 minutes into 30-minute workouts on five days of the week or into smaller 10-minute workouts throughout each day.

Q: What are the benefits of exercise during pregnancy?

A: Regular exercise during pregnancy can:

· Reduce back pain

· Ease constipation

· Promote healthy weight gain during pregnancy

· Improve your overall general fitness and strengthen your heart and blood vessels

· Help you to lose the baby weight after your baby is born

Q: What exercises should I avoid during pregnancy?

A: While pregnant, avoid activities that put you at increased risk of injury, such as:

· Contact sports and sports that put you at risk of getting hit in the abdomen

· Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics and horseback riding

· “Hot yoga” or “hot Pilates,” which may cause you to become overheated

· Scuba diving

· Activities performed above 6,000 feet (if you do not already live at a high altitude)

Before you know it, you’ll be saying “goodbye tummy, hello mommy.”

 

Source: American College of Obstetricians and Gynecologists

 

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.

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Six Tips for Orthopedic Health

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Submitted by aduranplazola on

Making a few simple changes to your diet and lifestyle can help you avoid serious orthopedic problems. Brenton Bohlig, M.D., Genesis Orthopedic Sports Medicine, says, “Small changes now can prevent problems later when it comes to avoiding orthopedic problems.”

1. Maintain a Healthy Weight for You: For every 10 lbs. of weight gained, there is a 36% increased risk of developing knee osteoarthritis. Obesity also puts more weight on your joints, which can weaken muscles and make injuries more likely.

2. Keep Moving: Exercise is good for everyone, even those with some orthopedic issues. Exercise can include stretching, walking, swimming and biking on level ground. It is important to avoid activities that put too much stress on your joints, like deep knee bends. Dr. Bohlig says, “It is important to keep working to increase muscle mass no matter your age.”

3. Develop a strong core: Strong core muscles are vital to helping you balance your body weight. Yoga and Pilates are good ways to exercise, which will strengthen your core and promote orthopedic health.

4. Stretch before exercise: Stretching is vital to maintain flexibility, improve performance and decrease stress injuries like sprains and strains. If you're going to lift weights or do high impact aerobics, be sure to warm up by stretching before and after. These types of exercises promote increased flexibility and help prevent muscle and joint injuries. Warming up is especially important as you age as joints can become less resilient. Dr. Bohlig says, "Stretching is a particularly good way to warm up before activity because it mimics the movement you'll be doing with exercise, like leg pendulums or walking lunges. These stretches also increase blood flow to muscles, which reduces the resistance and increases their flexibility."

5. Wear Comfortable Shoes: Supportive shoes that fit correctly and are comfortable to wear are essential to keeping your back aligned. Women who wear high heels regularly increase their risk of developing back pain and knee pain.

6. Get regular checkups: Yearly visits to your primary care doctor are a great way to stay on top of your orthopedic health. This is especially important for older adults, who can be more likely to develop arthritis and suffer injuries. A sports medicine physician can discuss additional preventive measures to protect your orthopedic health. Dr. Bohlig says, “A sports medicine physician can help you with musculoskeletal pain or injuries of all kinds, including arthritis. They are experts in restoring the function of injured joints and lessening the pain.”

Source NIH

 

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.

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