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Your Knees Shouldn’t Go Snap, Crackle and Pop

Read more about Your Knees Shouldn’t Go Snap, Crackle and Pop

Remember jumping out of trees, running everywhere and playing as a kid? Perhaps even as an adult, you still run as you aim for 10,000 steps a day or when you are about to miss the bus. Exercise is great for your health and heart, but as those steps, jumps, pivots and falls add up, your knees can take a real beating.

Perhaps you already have a little knee pain, or maybe you want to prevent it as long as you can, like forever.

There is no guaranteed way to prevent knee pain, but there are steps (get it) to improve your odds of continuing to bust a move as you age and not your knee.

According to Harvard Health, building certain muscles can help prevent and alleviate knee pain. Focus on the quadriceps, hamstrings, hip and core muscles.

Another strategy for healthy knees is to maintain an appropriate weight. Eating donuts can cause all kinds of health problems, especially when they turn into extra pounds. According to a study published in Arthritis & Rheumatism, every pound of weight you carry equals four more pounds of pressure on your joints. Ten pounds overweight? That is an extra forty pounds of pounding your knees take with every step.

Wondering how you can stay fit if you must give up your daily run? Try cycling, elliptical machines and even yoga. In addition to exercising your mind and body, there are yoga poses recommended to help prevent knee pain and increase flexibility. “You should also avoid standing on hard surfaces or squatting for long periods,” said Corey Jackson, D.O., Genesis orthopedic surgeon. “Plus, just because a pair of shoes look great doesn’t mean they are good for your health. When possible, wear the appropriate cushioned athletic shoes.”

The most important thing to remember is whether you want to alleviate knee pain or prevent it, talk to your family doctor. Your doctor can provide personalized advice on which activities you should or shouldn’t do to stay healthy.

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.

Orthopedics

Mon, 03/29/2021 - 08:00

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A Healthy Dose of Sunshine

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Our bodies are equipped to absorb the nutrients they need from the foods we eat and the vitamins we add to our diet. Did you know our body relies on more than food and supplements? Soaking up the sun is healthy – in moderation. We need a little unfiltered sunshine, to help us absorb calcium. While it isn’t likely that we can all obtain the recommended amount of sun on our face, we can get a boost from vitamin D, sometimes referred to as the sunshine vitamin.

Q: Why do we need vitamin D?

A: We all need vitamin D – it’s essential to absorb calcium for bone health. It spurs bone growth in infants and children and keeps our bones strong by regulating calcium levels. Calcium keeps your bones and muscles healthy. Without enough calcium, muscles can cramp, hurt or feel weak.

Q: Is vitamin D helpful for more than bone health?

A: Vitamin D also gives an important boost to the immune system. According to a study reported in National Institutes for Health, epidemiologic evidence links vitamin D deficiency to autoimmune diseases, depression, dementia, infectious diseases and more.

Q: Why is vitamin D called the sunshine vitamin?

A: When your skin is exposed to sunlight, it manufactures vitamin D. It doesn’t take much skin exposure of the arms, legs, hands and face. Ten to 15 minutes two to three times a week, and you will produce all the vitamin D your body needs.

Q: What happens if you get more sun exposure than is necessary to produce vitamin D?

A: Your body automatically starts to dispose of vitamin D to avoid an overload of the vitamin, at which point your sun exposure is giving you nothing but sun damage (unless you apply a sunblock) without any of the presumed benefit.

Q: Can you get vitamin D from a source other than the sun?

A: You can acquire vitamin D from a combination of diet and supplements.

Q: What foods contain vitamin D?

A: Few foods contain vitamin D. Fatty fish such as salmon, mackerel and tuna are especially good sources. Small amounts are also in egg yolks, beef liver and cheese. Many common foods are fortified with vitamin D, such as milk and orange juice. Check the labels to see if “fortified” is listed.

Nutrition

Mon, 03/29/2021 - 08:00

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Berry blast smoothie

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Mon, 03/29/2021 - 08:00

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Is a Plant-Based Diet OK for Teens?

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Your teen just made an announcement: they’re not only giving up meat, they’re going to refuse any food made with animal products. In other words, they want to become a vegan.

What? Why? Was the meatloaf last night really that bad? Is this just another phase? What exactly will this mean to your family and how will you need to change your grocery list?

Regardless of the reason why your teen wants to make the change—whether it’s their developing beliefs, growing independence, self-expression or even rebellion—you may have some questions. Below, find answers to some of the more common questions parents of new vegan teens often have.

What exactly does it mean to be a vegan?

Being a vegan is similar to being a vegetarian. But the difference is, in addition to avoiding meat and fish, vegans also avoid any product that comes from an animal. For example, vegans do not eat cheese or other dairy products, since they come from animals. Most vegans also look carefully at the ingredient list of packaged foods, to make sure no animal products have been included, such as butter.

What nutrients are most important for my teen, and where can they get them in a 100% plant-based diet?

· Calcium - broccoli, spinach and tofu

· Carbohydrates - potatoes, rice and breads

· Fats - cooking oils and nuts

· Fiber - whole grain cereals, seeds and nuts

· Folate - lentils, chickpeas, spinach and asparagus

· Iron - beans, nuts and whole grains

· Protein - nuts and beans

· Vitamin A - cabbage, broccoli, spinach and sweet potatoes

· Vitamin C - citrus fruit, strawberries, cauliflower and melons

Is a 100% plant-based diet safe for my teen?

It can be if it provides all of the essential nutrients a growing teen needs and includes healthy portions of the food items listed above.

Can vegan diets be unhealthy?

Yes. Stores now offer more packaged vegan options than ever before. However, many are highly processed and some, like vegan cookies, can be high in calories. If your teen wants to lead a truly healthy vegan lifestyle they need to avoid highly processed foods and focus on whole and fresh foods.

Should I encourage my teen to become vegan gradually?

Yes. Experts recommend that anyone who is thinking about becoming a vegan should do it gradually to allow the body to adjust.

Could my teen’s desire to change their diet signal another problem?

Maybe. Any time a teen makes a dramatic change to their diet or eating habits, it could be a sign of a possible eating disorder. Talk with your teen to understand their reasons for wanting to become a vegan.

Should my teen start taking vitamin supplements?

Possibly. While most, if not all the nutrients your teen needs can be obtained in a vegan diet, it is sometimes difficult to get as many as they need. If you have questions or concerns, contact your doctor for advice.

Nutrition

Mon, 03/29/2021 - 08:00

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Fish Oil: Schools of Thought

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Is fish oil really beneficial to health or is it just a big fish story? Yes and no. Fish, particularly cold-water fatty fish including salmon, mackerel, tuna and sardines, among others, contain high amounts of omega-3 fatty acids, which play important roles in brain function, normal growth and development and inflammation. Omega-3s may help protect us from cardiovascular disease, some cancers, mood disorders and arthritis.

In fact, the Federal Government’s Dietary Guidelines for Americans recommends adults eat eight or more ounces of fish or shellfish per week; however, some are allergic to seafood others simply hate it. Fish oil supplements are touted to be as beneficial as fresh seafood, but this may be a red herring.

In the United States we spend more than $1 billion annually on fish oil supplements assuming they will defend our hearts, lengthen our lives, and even increase our libidos.

The problem is there’s little research to back fish oil supplement benefits. Several major studies reported no heart disease benefit in men or women—including those with heart disease risk factors—or is there conclusive evidence fish oil supplements reduce instances of macular degeneration or the risk of prostate cancer. On the other hand, there is evidence fish oil in large doses may reduce triglycerides and may help relieve rheumatoid arthritis symptoms.

Most research surrounding omega-3 supplements is inconclusive, meaning there’s no definitive research proving supplements are completely ineffective, either. Our bodies require omega-3s and don’t produce them on their own, so our diets need to include omega-3s. Fish oil supplements have very few side effects. It’s important those allergic to seafood or taking blood thinners consult a physician before taking fish oil supplements. Otherwise, side effects include foul taste, foul breath and foul-smelling sweat. They also include headache and various digestive issues.

So, yes, omega-3s are an important factor in our overall health, but no, fish oil supplements are not a substitute for a well-rounded lifestyle featuring a balanced diet and regular exercise. Nor are supplements as beneficial as simply eating fish and seafood high in omega-3 fatty acids. Fish oil supplements may help those who refuse to eat any fish at all, and omega-3 is also found in ground flaxseed, chia seeds, walnuts, and flaxseed, canola and soy oils.

In conclusion, there’s no reason to discount fish oil supplements’ benefits completely, just don’t swallow the hype surrounding them hook, line and sinker!

Sources: Centers for Disease Control and Prevention; National Center for Complimentary and Integrative Health; Harvard Health Publishing; AARP

Nutrition

Thu, 04/29/2021 - 08:00

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Veggie mac and cheese

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Mon, 03/29/2021 - 08:00

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Friendship Lifts Your Heart

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Whether you have one or two good friends or many friends in your circle, there is no denying that friendship is important in your life. You might be surprised to learn that not only do friends improve your quality of life; they might help you live longer too.

In a study of 503 women with symptoms of coronary artery disease at the study’s start, those with few personal contacts were more than twice as likely to die over the next two to four years as women with more social ties. In another study conducted by the Centre for Ageing Studies at Flinders University, those who had a large network of friends outlived those with the fewest friends by 22%. And, a study at North Carolina's Duke University of 1,000 people with heart disease found that half those who were unmarried and had no one to confide in died within five years, while 85% of those who were unmarried but had a close friend survived.

The data proves the theory, but the question is – how? How can friendship lead to a longer life? It is believed that good friends discourage unhealthy behaviors such as smoking and heavy drinking. The companionship provided by friends may ward off depression, boost self-esteem and provide support. Also, as people age, they may become more selective in their choice of friends, so they spend more time with people they like.

Tips on being a good friend

· Go easy. You don’t have to spend hours a day connecting with friends. Just be sure to carve out time in your weekly schedule to check in, even if it’s by chatting on the phone or video visits.

· Don’t compete with your friends.

· Adopt a healthy, realistic self-image.

· Adopt a positive outlook.

· Take time to listen carefully to your friends; you may not be able to solve their problems, but you can let them know they are being heard.

· Don’t judge.

· Respect privacy – especially in the age that social media is so prevalent.

Tips on how to make new friends

We get it – in this day and age, with so many connecting virtually – it can be hard to make new friends. Maybe you’re an introvert who prefers to stay at home more than others. Maybe you’re worried that your attempts to make new friends won’t be successful. Here are a few ways you can add to your friendship circle:

· Volunteer at church, school, hospital or community organization. You’ll soon begin connecting with others who have the same values you do.

· Talk with the friends you do have – when they mention another person’s name, ask about him or her. See if your friend could arrange a brief outing with all three of you.

· Work on your fear (if you have one) of meeting new people. The chances an overture by you to get to know someone better will be welcomed is much higher than you might think.

· Be open-minded when you meet new people. Take the time to get to know someone before you decide he or she wouldn’t be good friend material.

· Use social media to connect with your “friends” – if it’s someone you trust and you would like to know better, message him or her about the possibility of grabbing a cup of coffee sometime. It could be the start of a lasting friendship.

By connecting more regularly with those who mean the most to you, you’ll find your heart – both your emotional and physical one – will be uplifted. And, you can help your friends be uplifted as well.

Behavioral Health

Mon, 03/29/2021 - 08:00

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Good Posture Does More Than Make You Look Taller

Read more about Good Posture Does More Than Make You Look Taller

Sit up straight. Don’t slouch. We all heard this as children, and it turns out we should have listened. Here are 10 benefits of practicing good posture.

1. Reduce back pain: Sitting up straight cannot always eliminate back pain, but in many cases, can relieve it.

2. Improve circulation and digestion: Slouching can compress vital organs leading to poor circulation and making it harder for organs to work correctly.

3. Reduce headaches: Bad posture builds pressure in the neck muscles and head. This is often a result of your head leaning forward. Every inch your neck bends forward beyond a neutral position, you create an extra 10 lbs. of weight to support.

4. Increase energy: Sitting up straight can give you more energy? Yes. When your posture is correct, your joints and bones align correctly. So, your muscles do not have to work as hard, resulting in more energy.

5. Decrease stress on joints: Proper posture while sitting and standing reduces stress and wear on joints, which reduces pain.

6. Increase lung capacity: Good posture provides more area for your lungs to expand.

7. Prevent injury during exercise: Keeping your neck in line with your spine and your shoulders back can help prevent muscle strain and injury.

8. Ease tension in your neck and shoulders: Avoiding a head forward position will reduce stress on joints and ligaments.

9. Reduce jaw pain: Pain while talking, yawning, eating or chronic headaches can be caused by poor posture that adds stress to your jaw muscles. Focus on relaxing and loosening your jaw to alleviate this pain.

10. Appear taller, slimmer and more confident: In addition to looking taller and more confident, having good posture will also make you appear slimmer.

Lifestyle

Mon, 03/29/2021 - 08:00

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He Snores … And You Can’t Sleep

Read more about He Snores … And You Can’t Sleep

You nudge, you try to move him, you even wake him up to tell him he’s snoring. You’ve tried it all, and nothing seems to work. He’s snoring, and it doesn’t seem to be a problem for him. But his snoring keeps you awake at night. What is going on with his snoring, and what can you both do about it?

Mechanics of snoring

You snore when the flow of air from your mouth or nose to your lungs makes the tissues of your throat vibrate when you sleep. This can make a loud, raspy noise. Loud snoring can make it hard for you and your partner to get a good night's sleep.

You may not know that you snore. Your partner may notice the snoring and that you sleep with your mouth open. If snoring keeps you or your partner from getting a good night's sleep, one or both of you may feel tired during the day. Here’s a fun fact: Snoring is more common in men than in women.

Indication of serious health issues

Snoring may point to other medical problems, such as obstructive sleep apnea. Sleep apnea can be a serious problem, because you stop breathing at times during sleep. So, if you snore often, talk to your doctor about it.

What causes snoring?

When you sleep, the muscles in the back of the roof of your mouth (soft palate), tongue and throat relax. If they relax too much, they narrow or block your airway. As you breathe, your soft palate and uvula vibrate and knock against the back of your throat. This causes the sounds you hear during snoring.

The tonsils and adenoids may also vibrate. The narrower the airway is, the more the tissue vibrates, and the louder the snoring is.

Making lifestyle changes can help

You may be able to treat snoring by making changes in your lifestyle and in the way you prepare for sleep. For example:

· Lose weight if you are overweight.

· Quit smoking.

· Sleep on your side and not your back.

· Limit your use of alcohol and medicines such as sedatives before you go to bed.

· If a stuffy nose makes your snoring worse, use decongestants or nasal corticosteroid sprays to help you breathe.

· Try using devices that you attach to the outside of your nose to help with breathing while you sleep. These include nasal strips and nasal disks.

· When you sleep, use a device in your mouth that helps you breathe easier. This device pushes your tongue and jaw forward to improve airflow.

If these treatments don't work, you may be able to use a machine that helps you breathe while you sleep. This treatment is called continuous positive airway pressure, or CPAP. In rare cases, your doctor may suggest surgery to open your airway.

If your partner snores on a regular basis, it’s a good idea to make sure he talks to his doctor about it. Snoring can be annoying, but you want to be sure it’s not a sign of a serious health issue like sleep apnea.

Source: Healthwise

Sleep Medicine

Mon, 03/29/2021 - 08:00

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How a Couch Potato Can Have a Healthy Heart

Read more about How a Couch Potato Can Have a Healthy Heart

Do you hate exercising? Don’t be embarrassed. There are a lot of us that feel that way. Exercising is hard work, takes time, makes you sweaty and can cause soreness when you start.

However, the facts are clear. Exercising is crucial to staying healthy and living a long life. So, think of it this way, a little exercise each week can give you several more years of lounging on the couch.

Solutions, not excuses

Let me guess, you are too busy to exercise? Most studies recommend 2 hours and 30 minutes of moderate-intensity exercise per week. That is only 2 ½ hours out of a 168-hour week. If a few hours a week can add years to your life, surely you can find the time.

Maybe you would rather read or watch TV? Try listening to audiobooks or watching TV while exercising on a treadmill. Just be sure to pay attention to your surroundings. The last thing you want is to get hurt or do something embarrassing that somebody might capture on video and post online.

Perhaps you don’t like going to the gym and don’t want to buy expensive equipment? The good news is you don’t have to. You can achieve moderate-intensity exercise without working out your credit card. A brisk walk, swimming and push mowing grass are examples of moderate-intensity exercise. You can also mix in strength training by doing pushups, pullups and lunges. As you progress, you can purchase inexpensive resistance bands that are small enough to store in a drawer.

Bottom line

Exercising is great for your health. You will feel better and have more energy to stay up and finish binging season seven of your favorite show.

Remember, any exercise is better than none. Mahmoud Farhoud, M.D. who specializes in invasive cardiology at Genesis HealthCare System says, “Start slow and gradually increase. Exercising in small increments throughout the day and week. You should also always consult your doctor before starting an exercise program.”

Fitness

Mon, 03/29/2021 - 08:00

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