Genesis Logo

Cheers to a growing health trend

aduranplazola
Submitted by aduranplazola on

How many times have you said, or heard, “I’m never drinking again,” after a particularly alcohol-fueled event or night out?  

There’s no need to take such a drastic step. How about starting small – say, a month? That’s the premise of a public health campaign, Dry January, launched in England around 2014. The nonprofit that created the campaign hoped that increased drinking over the holidays and especially, New Year’s Eve, would make it easier for people to consider not drinking at all for the month of January. 

It’s not a march toward Prohibition by any means. What health experts are hoping for is a general change in attitude towards alcohol. Those experts have, for many years, exposed the many problems associated with alcohol, from heart and liver disease to immune system dysfunction and cancer. Some medical experts will say red wine is good for the heart, but studies show that cutting out alcohol completely, even temporarily, is a benefit to the body.   

A study conducted by the Department of Biochemisty at University College London reported that even a brief period of abstinence from alcohol improved insulin resistance in their participants.  

Another study of 857 participants conducted by researchers at the University of Sussex reported weight loss, decreased blood pressure and improvements in diabetes risk of almost 30% in their subjects. Almost 65% drank less alcohol even six months after Dry January. 

Dry January seems to have launched an entire lifestyle - the sober curious movement. Sober curious culture encourages a sober lifestyle, but welcomes individuals who aren’t willing, ready, or planning to give up alcohol completely. Sober curious folks have the option to choose, to question, or to change their drinking habits for health-focused reasons (mental and/or physical), or not.  

There are sober curious events, restaurants and outings popping up throughout the country. Non-drinkers, who were scornfully referred to as Teetotalers before and during Prohibition, say they appreciate feeling better, saving money and having places to go where they don’t feel pressured to indulge. 

 

 

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.

Cheers to a growing health trend
Exclude From Search
No

Mocha flax seed smoothie

aduranplazola
Submitted by aduranplazola on

Frozen coffee drinks at the popular coffee shops can be expensive, and full of empty calories. Learn how easy it can be to make our delicious mocha flax seed smoothie in your home kitchen instead. It only takes about 10 minutes to prepare. Watch the video below.

Video Player

 

 

Download the Recipe (PDF)

 

 

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.

Learn how easy it can be to make our delicious mocha flax seed smoothie in your home kitchen instead. It only takes about 10 minutes to prepare. 

Exclude From Search
No

Making a change? Follow these tips to resolution success

aduranplazola
Submitted by aduranplazola on

With a new year comes opportunities to make new resolutions. Deciding on big life changes may feel overwhelming or even frustrating, especially when setbacks occur. Fortunately, science teaches us ways to secure successful personal change.    

The stages of change model  

According to the School of Medicine, the change model consists of five stages:  

  1. precontemplation 

  2. contemplation 

  3. preparation/determination 

  4. action/willpower 

  5. maintenance  

 
In the first stage, precontemplation, people don’t think about changing, and don’t want help to change. In the second stage, contemplation, people teeter on the fence. They weigh the pros and cons of making a change (which could take a while). Things start moving along in the third stage, preparation/determination, when people fully commit to changing something in their life and start researching how to do it. By stage four, action/willpower, people move forward, making the desired changes to their lifestyle. After that, stage five, maintenance, focuses on solidifying the new change and lifestyle.  
 
Keep these steps in mind when preparing for life changes, and know that while progression is great, it’s also ok to fall back a step or two. Keep checking in and evaluating progress through each stage.   

Be intentional  

One study on the BMC Public Health website says that intention is one of the strongest indicators for changing behavior. Another study noted that the intention to do something can be predicted by our attitude toward the change, whether or not we think other people around us will approve of the change, and how easy or difficult we think the new behavior will be. Multiple studies show that the higher the intention, the more likely a change will begin. Thinking about the change in a positive light adds motivation and moves people toward action. 

Have an action plan and stick to it 

Many of us want to change and begin the process of change but then fall in our attempt to maintain such change. If maintaining a resolution feels overwhelming, try designing plans with automatic responses to situations that will likely arise. For example, when adding a new habit, designate a predetermined and consistent time each day to start; or pair an established habit with the new one (i.e., every time I brush my teeth, I’ll recite my affirmations). When cutting out a bad habit, reduce temptations by avoiding certain enticing environments (i.e., take the long way to your desk to avoid the office candy bowl). Making plans to change behaviors predicts whether that plan will go into effect. Having multiple plans helps, so create as many plans along the way as needed. 

Making changes in life may feel heavy, but with high intentions, planning, and determination, success stands within reach.  
 
Give yourself grace throughout the process and know that any progress brings you one step closer to the person you want to become. 

 


 

 

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.

Making a change? Follow these tips to resolution success
Exclude From Search
No

Naps are Not Just for the Lazy

aduranplazola
Submitted by aduranplazola on

For some people, naps conjure images of comfy couches, soft blankets and peaceful slumber. For others, they are a natural power boost. A chance to re-energize and keep going whether it is at the office, gym or running errands.   

 

Studies have shown naps can do more than fend off crankiness. When a nap is taken correctly, it can provide multiple mental and physical benefits.  

 

Perks of a nap 

  • Better memory 

  • Increase in creativity 

  • Reduce stress 

  • Improve your mood 

  • Solve problems easier 

  • Perform better 

 

Power nap options 

Naps are generally broken into two categories, short, approximately 20 to 30 minutes and long naps. Some people wake from a short nap feeling refreshed and alert. Others wake in a state of grogginess. If you are part of the second group, try consuming a small amount of caffeine before lying down. It typically takes 20 to 30 minutes for caffeine to impact your system, so as you wake, you will benefit from both the nap and caffeine according to the Centers for Disease Control and Prevention.  

 

Napping tips 

According to Behavioral Brain Research, late afternoon, around the 3 p.m. drowsy hour tends to be best for most people to nap. Find a dark, quiet, comfortable place to catch up on your sleep. Eye masks and earplugs can transform less than ideal locations into a napping haven. Most importantly, although more companies realize the benefits and provide opportunities for naps, don’t try it if your boss has not caught onto the napping trend.  

 

 

 

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.

Exclude From Search
No

Tips for keeping your New Year’s Resolutions

aduranplazola
Submitted by aduranplazola on

Now that the holiday season is wrapped up for the year, we look forward to next year. For many, the tradition of ringing in the new year involves making those pesky resolutions. But how do you stick to the plan and reach those goals? Studies on the News in Health and the National Library of Medicine websites suggest making an achievable action plan packed with more do’s and less don’ts. 

 

Positivity matters 

When creating your New Year’s resolution, focus on the steps for success rather than what to avoid. If weight loss is your goal, like it is for most Americans, strategize how exercise and healthy eating can become part of your daily routine instead of listing off the foods you won’t enjoy. 

 

It’s a marathon, not a sprint 

Looking forward to the new you in December is daunting on day one, so take it day-by-day and month-by-month. If you’re overwhelmed by the thought of losing 30 pounds, know it doesn’t have to be done overnight, and it shouldn’t. A goal of losing five pounds per month isn’t so scary.  

 

Spring into action 

Break the goals down into a plan of action spanning the year that changes your behavior in favor of your goal. For the health and fitness-oriented, this may includee increasing your daily step count or bringing your lunch to work more often. These small changes in daily behavior will add up by the end of the year. 

 

Find your support system 

Resolutions are more achievable when you have the right support to back you on your journey. Everything is easier with a friend. Connect with a friend with similar goals to keep each other accountable, or find a support group online. Don’t forget to make sure you have the right equipment to keep your trajectory straight. This could be proper shoes and clothing, a healthy stockpile of food in the fridge or a gym membership. 

 

By following these tips, you can create realistic resolutions and stick to them in 2023. Here’s to a happy and healthy new year. 

 

 

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.

Tips for keeping your New Year’s Resolutions
Exclude From Search
No

Tattoos and body piercing: Is it safe? FAQs

aduranplazola
Submitted by aduranplazola on

Body art is a growing trend among all age groups. While ear piercing has been a staple accessory for decades, piercings on other parts of the body are also growing in popularity. Both have become more socially acceptable. You might be thinking about jumping on board and getting a tattoo or piercing. Here are some questions and answers you should consider to ensure you make the right – and safe – decision.

Q: How will I know if a body art studio is clean?
A: The entire shop, including the bathroom, should be clean. If you have any concerns, look for a different studio.

Q: Is there a procedure manual of written standards? 
A: Reputable studios will have a procedure manual of written standards for sterilization among other safety protocols. Ask to see it. 

Q: What type of sterilization procedures does the shop follow?
A: An autoclave is the best way to sterilize reusable equipment. An autoclave is a machine that sterilizes using heat. Reusable equipment should be sterilized and stored in sterile bags. The date of sterilization should be clearly visible on the bags.

Q: How are instruments that cannot be sterilized handled?
A: Make sure that instruments or supplies that can’t be sterilized using an autoclave are disinfected after every use with a commercial disinfectant or bleach solution.

Q: Are sterile needles used for piercing?
A: Needles should be stored in sterilized packages, only used once, and disposed of in safety containers.

Q: Does the person doing the tattoo or piercing wear gloves?
A: A fresh pair of gloves should be used for each procedure. Make sure the operator washes his or her hands before putting on the gloves. Ask the operator to change his or her gloves if he or she answers the telephone or does anything else during your procedure.

Q: Is a piercing gun used to do the procedure?
A: Do not have any kind of piercing done with a piercing gun. These instruments increase your risk of infection because they cannot be sterilized between procedures.

Q: What kind of jewelry is used for the piercing?
A: Only use nonallergenic jewelry.
•    Surgical stainless steel, gold, platinum, niobium and titanium are the only types of jewelry you should use in a new piercing.
•    Do not use nickel or brass-plated jewelry. 
•    Choose jewelry that has not been used or worn or that has been sterilized in an autoclave.

Although the piercing industry is not as well-regulated as the health care industry, some states have hygienic regulations to ensure safe tattooing practices. Check with your city or county health department to find out whether there have been any complaints about the studio you are thinking of using.

Source: Healthwise

 

 

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.

woman with tattoos sitting at computer
Exclude From Search
No

Change is not a four-letter word

aduranplazola
Submitted by aduranplazola on

A lot of people cringe when they hear the word change, but it often leads to better things.  

 

With effort and time, ordinary things can become beautiful and great. Leaves change colors. Caterpillars turn into butterflies. And you can change the parts of your personality that you wish were different. 

It is commonly accepted to be better at basketball, the piano or hopscotch; you need to practice. So, it makes sense that you need to practice if you want to change your personality. 

“It is a common misconception that we cannot change our personality traits. Some people have a natural tendency to be more outgoing or nicer, but with effort, anyone can change. It’s also important to embrace who we are and not be too critical because our personality is unique.”

A 2019 study by Nathan Hudson at Southern Methodist University explored this idea. Students were able to pick a personality trait they wanted to improve. They were then given tasks to practice their desired skill set. Although the research is limited, it has a logical approach.  

If you are ready to change, try following these simple steps from the Hudson study: 

  1. Pick a personality trait you want to change. For example, maybe you want to be more kind. 

  2. Think about instances when you tend to be rude and what causes it. For example, when your food order is wrong. 

  3. Plan and practice ways to deal with the triggers that tend to upset you. Try asking politely to exchange the food for the correct order. Keep in mind you make mistakes too and how it feels when somebody is unkind to you because of a mistake.  

  4. At the end of the day, think about how you reacted when faced with a situation that normally caused you to be unkind. 

  5. Set a goal. Develop a system to track when you act like you want versus how you used to. When you reach your goal, celebrate.  

“It is a common misconception that we cannot change our personality traits. Some people have a natural tendency to be more outgoing or nicer, but with effort, anyone can change. It’s also important to embrace who we are and not be too critical because our personality is unique,” said Denise Williams, Licensed Independent Social Worker in Behavioral Health Therapeutic Services, Genesis HealthCare System.  

 

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.

Exclude From Search
No

Are you suffering from migraines?

aduranplazola
Submitted by aduranplazola on

Those who suffer from migraines know how debilitating they can become. From throbbing pain in your head to nausea and light sensitivity, migraines can take you off your game for up to 72 hours. Learning more about this neurological disease can help you combat your symptoms. Take this quiz to see how much you know about migraines.

 

If you think you suffer from migraines, bring your concerns to your doctor. They can help you get on the right treatment plan. You should see your primary care physician immediately if your migraines are getting worse or lasting longer.  

 

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.

Exclude From Search
No

What you need to know about pneumonia

aduranplazola
Submitted by aduranplazola on

Pneumonia has been in the news recently. If you have been reading about it and are concerned, you’re not alone. Pneumonia can sound troubling, but it is both preventable and treatable. 

Here are some common questions people have about pneumonia: 

What is pneumonia? 

Pneumonia is an infection that affects the lungs and causes them to fill with fluid or pus. Symptoms vary between people, and they can be mild or serious.  

Who is at risk of pneumonia? 

According to the National Heart, Lung, and Blood Institute, children age two or younger are at higher risk because their immune systems are still developing. Older adults can also be at risk because of weakened immune systems due to age and chronic conditions.  

What are the symptoms of pneumonia? 

According to the Mayo Clinic, signs and symptoms of pneumonia may include: 

  • Chest pain when you breathe or cough 

  • Confusion or changes in mental awareness (in adults age 65 and older) 

  • Cough, which may produce phlegm 

  • Fatigue 

  • Fever, sweating and shaking chills 

  • Lower than normal body temperature (in adults older than age 65 and people with weak immune systems) 

  • Nausea, vomiting or diarrhea 

  • Shortness of breath

How can I prevent pneumonia? 

Here are a few ways to prevent pneumonia, according to the American Lung Association:  

  • Get vaccinated: Staying up-to-date on your annual shots is important for preventing pneumonia. If you’re at risk for pneumococcal pneumonia, make sure you’ve been vaccinated for that as well. 

  • Wash your hands: Always a good rule to follow, but especially after coughing or blowing your nose. 

  • Don’t smoke: Tobacco can hurt your lungs’ ability to fight infections, and smokers are at a higher risk of getting pneumonia. 

  • Be aware of your general health: Take care of any chronic conditions you have, keep a healthy diet, and if you develop a respiratory infection, keep an eye out for any lingering symptoms. 

Questions or concerns about pneumonia? Talk to your primary care provider.  

 

 

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.

Exclude From Search
No

Healthy eating and older adults

aduranplazola
Submitted by aduranplazola on

Good nutrition is important for older adults to help stay strong and reduce the risk of disease. But as you get older, it can be harder to eat in healthy ways. If you have health problems or can’t be active, you may not feel as hungry as you used to. You may not plan and make meals as often. 

 

Here are common problems older adults have with healthy eating, along with some ideas for how to solve them. 

 

If you have a health problem that makes it hard to chew: 

Try this:  

  • Choose canned or cooked fruit and vegetables, which tend to be softer than fresh ones. 

  • Chop or shred meat, poultry and fish. Try adding sauce or gravy to the meat to help keep it moist. 

  • Choose other protein foods that are naturally soft, such as peanut butter, cooked dried beans and eggs. 

 

If you have trouble shopping for yourself: 

Try this: 

  • Find a grocery store that offers online ordering or home delivery service. 

  • Ask a family member or neighbor to help you. 

  • Contact a volunteer center and ask for help. 

  • Pay someone to help you. 

 

If you have trouble preparing meals: 

Try this: 

  • Use easy cooking methods, such as a microwave oven to cook TV dinners, other frozen foods and prepared foods. 

  • Take part in group meal programs offered through senior citizen programs. 

  • Check for community programs that deliver meals to your home, such as Meals on Wheels. 

  • Ask a friend or family member to help you. 

 

If you don't feel very hungry: 

Try this:  

  • Try eating smaller amounts of food more often. For example, try having four or five small meals a day instead of one or two large meals. 

  • Eat with family and friends or take part in group meal programs offered in your community. Eating with others provides social interaction and may help your appetite. 

  • Ask your doctor if your medicines could be causing appetite or taste problems. If so, ask about changing medicines. Or ask your doctor about medicines that may improve your appetite. 

  • Increase the flavor of food by adding spices and herbs. 

  • If you think you are depressed, ask your doctor for help. Depression can make you less hungry and can make it hard to do everyday activities like grocery shopping and preparing meals. 

 

If you are worried about the cost of food: 

Try this: 

  • Find out if there are programs in your community that offer free or low-cost meals. 

  • Find out if you can get food assistance benefits. Contact the National Council on Aging to find out what food benefit programs are available in your area. 

  • Look into the U.S. Supplemental Security Income (SSI) program. 

  • Buy low-cost nutritious foods, like dried beans, rice and pasta. Or buy foods that contain these items, like split pea soup or canned beans. 

  • Use coupons for discounts on foods. 

  • Buy foods on sale and store-brand foods, which often cost less. 

  • Buy shelf-stable foods in bulk or in large quantities. 

 

Source: Healthwise, Inc. 

 

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.

Exclude From Search
No
Subscribe to