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Daily Breathing Activities

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Breathing is something we do every day without thinking about it. However, pausing to check how you breathe can benefit your health.  

Stress can cause breathing difficulties. When you have problems with your breathing, you lower the amount of carbon dioxide that’s normally in your blood. This leads to a wide range of symptoms, including: 

• Shortness of breath 

• Chest tightness 

• Tingling or numbness in the arms, fingers, toes, or around the mouth 

• Feeling dizzy and light-headed 

• Weakness 

• Heart pounding and racing 

• Heart palpitations 

• Sweating or hot flushes 

• Headaches 

• Feeling sick 

• Fatigue 

These symptoms can appear out of the blue and can also lead to panic attacks. 

 

Your breathing difficulties may be related to: 

• Shallow breathing (breathing in too quickly) 

• Over-breathing (breathing in more air because you feel like you’re not getting enough). Examples of over-breathing include yawning or sighing frequently. 

 

Test your breathing: 

1. Put one hand on your chest and one on your belly. 

2. Breathe for a few seconds. Which hand rises? 

3. If it’s your chest, you might have developed a habit of shallow breathing. 

You can reverse the habit of shallow breathing with daily practice. The next time you feel anxious, take a moment to notice your breathing. Focus on breathing through your stomach so that your belly rises when you inhale and drops when you exhale. 

 

Here’s a belly breathing exercise you can practice for 5 to 10 minutes a day: 

• Inhale gently, lightly, and slowly count to four, expanding your belly as you do so 

• Hold that breath for a count of two 

• Slowly exhale though your mouth for a count of six 

This is called belly breathing, and research shows that practicing regularly can help you feel calmer in weeks.

 

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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Ten Thousand Steps A Day - Not the Magic Number Afterall

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Submitted by aduranplazola on

For decades, we have heard 10,000 steps a day is the key to good health. Well, it turns out this is false. In fact, you can reap nearly the same health benefits with fewer steps. Before you discredit this article and walk out, give us a minute to step you through everything. You might be surprised and even pleased by what you learn. 

According to a study based on a National Health and Nutrition Examination Survey published in JAMA in 2020, people age 40 and older who took 8,000 steps a day during the survey had a 50% higher chance of surviving than people who took 4,000 steps or less a day for ten years after the survey. People who took 12,000 steps a day had a 65% higher chance of surviving than the 4,000 step group.  

Higher step counts appeared to have the largest impact in enabling participants to prevent and survive heart disease and cancer. Participants from a variety of ages, gender and ethnic backgrounds enjoyed these benefits.  

For everyone who doesn’t like to sweat, the study also reported intensity didn’t matter. Carrying groceries in from the car can benefit you as much as running.  

“Walking is a great, low-impact exercise. It works several muscles, can increase your heart rate and often improves your mental well-being too. It’s also easy to do with a friend or loved one, enabling you to share time together and give you someone to encourage you to keep moving on the days you don’t feel like it,” said Stephen Knox, M.D. board-certified family medicine, Genesis Primary Care. “However, as with any other fitness program, you should always talk to your doctor first. Your doctor can examine you for unknown health conditions and recommend the safest way to get started.” 

 

 

 

 

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Lace up those walking shoes and grab your headphones. Tune into the Sounds of Good Health podcast on your next walk for more interesting, surprising and informative facts about your health.

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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.

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Chocolate chip pumpkin bread

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Submitted by aduranplazola on

Anyone can make our chocolate chip pumpkin bread from scratch. It's so easy! Watch the video below:

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Download the recipe

 

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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7 tips for staying healthy during a pandemic

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Submitted by aduranplazola on

Wondering how to stay healthy during a pandemic? Follow our seven tips to protect yourself and your loved ones.

 

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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Living healthy, millennial-style

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Submitted by aduranplazola on

Confident. Connected. Open to change.  

If you relate to this description, you are probably a millennial, one of the nearly 80 million Americans born between 1982 and 2003. The millennials have surpassed the baby boomers as the largest generation in history. 

Millennials are fortunate in many ways. Modern medicine has reduced the incidence of infectious diseases that caused widespread death and disability in previous generations. However, as a group, the lifestyle trends of millennials are causing adults to develop serious, chronic diseases at younger and younger ages.  

To live a healthy life, millennial-style, you should know the top health challenges of your generation. 

Obesity. In the early 1970s, only 8 percent of adults 18 to 29 were obese. Now, approximately 30 percent are. The longer you are obese, the more likely you will eventually develop heart disease and diabetes. 

Digital wear and tear. “Text neck” and “gorilla arm” may sound like characters in a superhero movie, but they refer to some of the digital-related health issues of this generation. Four out of 10 millennials spend at least nine hours a day on “screen time.” They are increasingly suffering neck, back, arm and wrist pain; nearsightedness; hearing problems; sleep disruptions; and even brain shrinkage associated with too much screen time. 

Autoimmune diseases. Autoimmune diseases cause your immune system (which is supposed to protect you) to mistakenly attack your body’s cells, damaging joints and organs. There are about 80 types of autoimmune diseases. Women, especially those of childbearing age, suffer disproportionately from autoimmune diseases, and they are a leading cause of death among young and middle-aged women.  

Mental health. Mental health disorders are among the top disabilities worldwide, and about three-quarters of all lifetime cases of diagnosable mental disorders begin by age 24. Major depression, panic disorder and anxiety disorders can “lead to suicide attempts, substance abuse, self-harm, eating disorders and behavioral difficulties,” according to the U.S. Centers for Disease Control and Prevention (CDC). Suicide is the second highest cause of death in people 15 to 34. 

Take charge today for long-term health 

The risk factors that cause severe, chronic illnesses generally begin in childhood and early adulthood, so the time to prevent future health problems is now. Here are a few strategies for staying healthy.  

  • Develop a relationship with a primary healthcare provider. Millennials tend to rely heavily on online health resources and social networks for health information and often skip going to the doctor. Developing a relationship with a trusted healthcare provider who knows your medical history can help you stay healthy and prevent illnesses as you move through adulthood. 

  • Maintain a healthy weight. Obesity is a chronic disease, not a weakness of character. If you are overweight or obese, talk to your doctor about a successful weight loss plan. 

  • Move. In addition to regular aerobic exercise (shoot for 150 minutes a week of moderate-intensity activity) and twice-weekly strength training, make it a point to move frequently throughout the day.  

  • Eat a healthy diet. Your doctor or a nutritionist can provide specific guidance, but a healthy diet revolves around primarily plant-based foods and lean protein sources. You don’t have to give up your favorite treats – just eat them less frequently or in smaller portions. 

  • Use technology safely and to improve your health. Take frequent breaks from using electronic devices and learn how to prevent strain and repetitive stress injuries. For example, switch hands when texting and hold your phone in front of your face to reduce the strain on your neck from constantly looking down.  

  • Seek early treatment for autoimmune diseases. Treating autoimmune diseases as soon as possible helps prevent irreversible, long-term damage and slows disease progression.  

  • Get help for depression, anxiety and other mental health problems. These conditions are common and highly treatable. Don’t hesitate to seek professional help. 

  • Don’t smoke or use tobacco products, or if you already do, quit. Smoking is the leading cause of preventable death in the U.S. If you won’t quit for yourself, do it for the people you love. 

  • Make an appointment with a healthcare provider to learn which screenings are best for you.

 

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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Let’s take a hike (slideshow)

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Submitted by aduranplazola on

Some people cringe at the word “hike” – it brings forth visions of steep hills and mountains, rocky landscapes and a lot of hard work. But hiking doesn’t have to be a chore. It can be a way to move your body, enjoy fresh air and find inner peace. And physical activity is essential for good health – for your body and your mind. Here are some ways hiking benefits you.  

 

Lowers stress and blood pressure 

Hiking lowers stress levels and improves your mood. Connecting with nature helps you to see the “big picture” of life. You may find that your troubles aren’t as big as they seemed before. Physical activity can also lower blood pressure 4-10 points. 

 

Improves heart health 

The results of 43 separate studies by the Centers for Disease Control showed that by exercising, people significantly reduce their chances for heart problems. Those who do not exercise are twice as likely to have coronary heart disease. 

 

Low-impact activity 

Physical exercise is good for your body, but many types of exercise can be hard on your joints. Not so much with hiking – it’s a low-impact activity. If you choose a level hiking path with few obstacles, your joints won’t complain. 

 

Helps to manage your weight 

Hiking is one of the best ways to lose weight and is a method of stabilizing cholesterol levels. On average, you burn 100 calories for every mile you walk. If you walk fast or go up inclines during your walk, you’ll burn even more calories. 

 

Controls diabetes 

Physical activity like hiking can help to control conditions like diabetes because it reduces the amount of glucose in your blood. For those with Type I (insulin dependent), walking can reduce the amount of insulin you need. For those with Type II (non-insulin dependent), activities like hiking can reverse the symptoms of the disease through diet, exercise and weight loss.  

 

Lessens Anxiety 


Adrenaline is produced by the body to cope with real or perceived danger, and if it isn’t released and builds up, it can cause muscle tension and feelings of anxiety. Hiking can help to release adrenaline. Endorphins, which are chemicals in your body that can lift your spirits and keep them there – keeping your brain healthy, too – are also byproducts of walking or hiking. 

 

Take a hike today! 

These are just a few of the benefits you’ll enjoy from hiking, whether you’re the mountain-climbing type or someone who just wants to be more active. You should talk with your doctor before starting any kind of physical activity program. Then check out the hiking paths in your area and take a hike!

 

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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Get the most out of your virtual visit

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Submitted by aduranplazola on

Checking if someone needs a COVID-19 test is mostly about asking questions, which lends itself well to a telehealth approach. If you have a mobile device, a telephone, a tablet or a computer with an internet connection, you can visit with a provider from the comfort of your own home through a virtual visit. If you don’t have that technology, you can still use the phone to conduct a telehealth visit. 

Telemedicine is a convenient way to handle minor, temporary, non-emergency medical conditions. A virtual visit is a smart way to reduce the potential for transmission of COVID-19.  

How to prepare for your virtual visit

  • Find a quiet, well-lit area for your appointment 

Avoid positioning yourself in front of a bright window, as that darkens the view the provider will have of your face. If you sit outside, extra noise and potentially wind noise will interfere with the call. 

  • Write down your list of questions 

  • Be ready to share your most recent temperature reading 

  • Prepare your device before your visit so that technical issues don’t delay your appointment 

  • Focus on the session 

Just as you would during an office visit, eliminate distractions and interruptions during the virtual visit and give your provider your undivided attention. Shut off notifications on your cellphone and shut down apps that might create distractions or noise. 

Be prepared for an in-person follow-up. Depending on your circumstances, your provider may want to see you in person or send you for a test. 


 

 

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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You can eat your way to better cholesterol

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Submitted by aduranplazola on

What’s so good about “good” cholesterol? The high-density lipoprotein (HDL) removes the “bad” low-density lipoprotein (LDL) away from your arteries and back to your liver so it can be removed from your body.  

 

Your body makes all the cholesterol it needs and uses it to keep you healthy. The waxy substance helps make new cells, some hormones and substances that help digest foods. Having too much cholesterol in your blood can slowly build up in your arteries and create plaque. The foods you eat can impact your cholesterol.  

 

So, what eats away the cholesterol? A variety of fruits and vegetables, whole grain foods, lean meat (pork and red meat labeled “loin” and “round” have the least amount of fat), unsalted nuts, seeds and dried beans or peas are the healthier picks for reducing your LDL. 

 

“The good news is, high cholesterol can be lowered, reducing the risk of heart disease and stroke,” said Selomie Kebede, M.D., fellowship-trained cardiologist, Genesis Heart & Vascular Institute. “From a dietary standpoint, the best way to lower your cholesterol is reduce saturated fat and trans fat. Reducing these fats means limiting your intake of red meat and dairy products made with whole milk.” 

 

Many no cholesterol or even low-fat foods are high in other types of bad fats, such as saturated and trans fats. Be sure to check the food label for saturated fat, trans fat and total calories.  

 

Saturated fat is solid at room temperature, which is why it is also known as “solid fat.” It’s mostly in animal foods, such as milk, cheese and meat. Opt for low-fat dairy options. 

 

Trans fat is a fat that has been processed to increase the shelf life of food. It makes crispier crackers and flakier pie crusts and can raise your cholesterol. Eat as little trans fat as possible.   

 

Read the food packaging label to monitor the amounts of cholesterol and fats you’re taking in. Eating a healthy diet can help you improve your cholesterol.

 

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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Toe to Toe – Is buddy-taping the way to go?

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You stub your toe. It turns purple, swells and hurts to wear a shoe. Should you limp to your doctor, or take care of the toe yourself?  

Medical treatment for a broken toe depends on which toe is broken, where in the toe the break is, and the severity of the break. Medical treatment is needed more often for a broken big toe than for the other toes. One way to know whether your toe is broken is if you can put weight on the foot. If you can walk on it without pain or limping, it probably is not broken.  

Home care for a broken toe includes ice and elevation. If you don’t have diabetes or peripheral arterial disease, your toe can be “buddy-taped” to your uninjured toe next to it. Protect your skin by putting padding between your toes before you tape them together. Your injured toe may need to be buddy-taped for two to four weeks to heal. If it hurts more after buddy-taping it, remove the tape.  

“There are cases when other treatment might be needed. If your toe is at a different angle than the toe on the other side, and it wasn’t before your injury, go to a doctor,” said Mark Scott, DPM, podiatric surgery, Genesis Foot & Ankle. “If you buddy-tape the injured toe and it isn’t healing, seek medical care.”

 

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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Protect loved ones from COVID-19

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Getting vaccinated is vital for your health. However, did you know that even if you are vaccinated, you can still get and spread the COVID-19 virus without knowing it? It remains vital to take precautions to keep everyone healthy, especially those at high risk for getting COVID-19.


“The most important thing you can do is get vaccinated. You should also talk to your doctor as more data is compiled and follow recommendations on booster shots. In addition, please continue to wear a mask when indoors or in close quarters, wash your hands frequently and social distance,”

said Nouman Farooq, M.D., Fellowship-trained and Board-certified Infectious Disease Specialist at the Genesis Infectious Disease Clinic.


Genesis HealthCare System offers scheduled vaccine appointments at several primary care provider offices and walk-in vaccinations at multiple Northside Pharmacies.

For the latest news about COVID-19 and a list of where you can receive the vaccine, visit genesishcs.org/vaccine.

 

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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