You’re in control with MyChart
Meet Mary. Juggling a busy life with three kids and a successful career, Mary always puts her family’s needs ahead of her own.
Mary needed a way to easily manage her family’s healthcare appointments, message doctors after the kids went to bed and know when it’s time for her annual wellness visit.
She saw a poster in the doctor’s office about MyChart and asked the nurse to tell her more. Mary learned MyChart is a quick way to view parts of her medical record online. Using her phone or computer, Mary can stay organized while on the go.
Mary can choose when and where to manage health information, such as:
- Review upcoming tests and procedures with her morning coffee.
- Receive appointment reminders on her daily walk.
- Check for recommended screenings in the carpool line.
- Ask her provider questions during lunch.
- Schedule lab work at the park.
- View and pay bills while watching TV.
- Request prescription refills on a weekend.
Mary found that she saves even more time before appointments with special features including:
- Simplified paperwork with eCheck-in: Update health and insurance information from the comfort of her home.
- Skip the line: Click the “I’m here” button on the app to check into appointments.
- Touchless arrival: Turn on mobile location notifications to automatically let care teams know she arrived.
With control of her health, Mary spends more stress-free time with her kids. She and her husband learned how to securely share their medical information to have better peace of mind.
Plus, she’s used “Find Care Now” to schedule urgent care and orthopedic urgent care visits. Many providers also offer online appointments and lab draw scheduling.
Visit mychart.genesishcs.org to get started or download the app from the Apple and Google app stores. An access code is not needed. You can add Genesis HealthCare System to an existing MyChart account.
Talk to your provider with questions.
Do you use MyChart?
Juggling a busy life with three kids and a successful career, Mary always puts her family’s needs ahead of her own.
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Quick and painless - You could save your life with a lung cancer screening
A lung cancer screening performed with a low-dose CT scan can increase your chances of surviving lung cancer by 20% if you are considered high-risk. If you meet the requirements, there is a good chance you will qualify for a free, low-dose CT scan.
Requirements:
- Have a 20-pack-year or more history. A pack-year means smoking an average of one pack of cigarettes per day for one year. For example, a person could have a 20 pack-year history by smoking one pack a day for 20 years or two packs a day for 10 years.
- Smoke now or have quit within the past 15 years.
- Are between 50 and 80 years old.
- Have no signs or symptoms of lung cancer.
Screening details:
- A low-dose CT screening produces a 3D image of the lungs using less than 25% of the radiation of a regular computerized tomography (CT) scan.
- The screening helps doctors find lung cancer early, when it is usually easier to treat. This can increase your odds of surviving lung cancer and allow for more treatment options.
- The exam is extremely easy. You lie on a table that slides into a machine. The machine takes pictures of the inside of your body. It only takes about one minute, requires no medications or needles and is painless.
More on screening and quitting tobacco
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Video
Find lung cancer earlyWatch a video about the benefits of a low-dose CT scan with Dany Said Abou Abdallah, M.D., Fellowship-trained and Board-certified Pulmonologist/Critical Care and Sleep Specialist at the Genesis Lung Center.
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Article
Quitting smoking: Immediate and long-term benefitsRead our article about the positive changes the body experiences when not smoking.
Read now -
Podcast
Professional tips for quitting tobaccoLearn about services and support available on the Genesis podcast, “Sounds of Good Health.”
Listen now
A lung cancer screening performed with a low-dose CT scan can increase your chances of surviving lung cancer by 20% if you are considered high-risk.
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Pump up your heart health
According to the Centers for Disease Control and Prevention, almost 120 million people have high blood pressure or are taking high blood pressure medication.
The American Heart Association (AHA) describes blood pressure as the force of blood against our artery walls as it runs through our bodies. Our hearts push blood into vessels with every beat.
Blood pressure readings are measured in millimeters of mercury, or mm Hg, and include two numbers:
- Systolic pressure, the top number, is the pressure against the artery walls as the heart beats. This number is recorded first.
- Diastolic pressure, the bottom number, is the pressure against the artery walls between heartbeats. This is when the heart rests.
A doctor diagnoses high blood pressure, or hypertension, when readings are regularly too high. A healthy reading for adults is less than 120/80 mm Hg. Ranges vary for children. High blood pressure can also affect pregnancies, resulting in conditions such as preeclampsia and early delivery.
Treatment
If you’ve been diagnosed with hypertension, integrating healthy lifestyle changes is important. Poor management can lead to additional health concerns, such as a heart attack, vision loss and stroke.
The AHA recommends these tips:
- A diet with fruits and vegetables, whole grains, skinless poultry and fish, fat-free or low-fat dairy products and nuts.
- Lower salt intake.
- Be physically active.
- If you smoke, stop smoking.
- Take prescribed medications.
Categories
High blood pressure doesn’t always have warning symptoms. The AHA groups blood pressure readings into five categories.
| Blood pressure category | Systolic pressure mm Hg | Diastolic pressure mm Hg |
| Normal | Less than 120 and | Less than 80 |
| Elevated | 120 to 129 and | Less than 80 |
| High blood pressure stage 1 | 130 to 139 or | 80 to 89 |
| High blood pressure stage 2 | 140 or higher or | 90 or higher |
| Hypertensive crisis | Higher than 180 and/or | Higher than 120 |
Work with your doctor to know your numbers and learn about prevention or treatment. While one high reading isn’t always a sign of concern, call 911 if readings are over 180/120 mm Hg and you have chest pain, shortness of breath, back pain, vision changes, dizziness or vomiting.
Learn more about managing blood pressure
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Article
Putting the pressure on blood pressureLowering blood pressure doesn’t need to be difficult. Incorporate these habits for a healthy heart.
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Article
Natural ways to reduce high blood pressureRead about four natural ways to reduce and prevent high blood pressure.
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DASH to lower blood pressureThe Dietary Approaches to Stop Hypertension diet helps create a heart-healthy lifestyle.
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Ready to get healthy?
Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better 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.
According to the Centers for Disease Control and Prevention, almost 120 million people have high blood pressure or are taking high blood pressure medication.
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Take the scenic route
Lace up your boots and go
Close your eyes. Feel the warmth of the sun on your face. Listen to the sound of the wind softly whooshing through the trees. Take a deep breath and inhale the smell of honeysuckle. Delightful imagery like this is real when you spend time walking or hiking outdoors.
Ohio is home to 75 state parks with trails that span more than 7,680 miles. With thousands of miles to explore, you can start a new hobby. Pretty soon, you’ll begin to experience all the benefits of trail walking.
Physical benefits of trail walking
No matter your age or fitness level, staying active is important to your overall health. Walking comes with a long list of positive side effects. According to the National Institute on Aging, staying active helps:
•Reduce your risk of heart disease.
•Improve arthritis.
•Increase energy levels.
Mental benefits of trail walking
A Stanford University study found that people who walked for 90 minutes in a natural area showed decreased signs of depression. Through this study, researchers show a link between nature and improved mental health. Walking can:
•Reduce anxiety and depression.
•Regulate your sleep.
•Improve your memory.
Trail walking tips
Before you hit the trail, there are a few things you should keep in mind. Most importantly, you need to stay hydrated. Bring water to sip on throughout your walk.
Protect your skin and eyes from the sun. Apply sunscreen before you head out. For extra protection, consider wearing a hat and sunglasses.
A good pair of shoes will make a big difference in your ability to hit the trail and stay on it. Find a pair that provides comfort and stability. This will help you tackle hills and uneven sections with ease.
While you’re on the trail, keep an eye out for native plants and wildlife. Taking in the sights and sounds of the outdoors can help keep you motivated.
Finally, go at your own pace. Any amount of movement is good for you. If you need to, start slow. Once you feel comfortable, you can add distance to your walks. Find your local state park or nature preserve and enjoy your time outdoors.
Before you begin a new exercise routine, be sure to talk it over with your primary care provider.
Safety tip
Prevent exposure to the infected ticks that transmit Lyme Disease. Listen to Jignesh J. Modi, M.D., a Board-certified and Fellowship-trained Infectious Disease Specialist at Genesis HealthCare System’s Infectious Disease Clinic, discuss symptoms, treatment and prevention of Lyme Disease in our podcast, “Avoid getting ticked off by Lyme Disease.”
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.
Ohio is home to 75 state parks with trails that span more than 7,680 miles. With thousands of miles to explore, you can start a new hobby. Pretty soon, you’ll begin to experience all the benefits of trail walking.
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Empty nest syndrome
If your child is a member of the class of 2024, full speed ahead is the only speed they go. They’re with their friends at every party, movie, game, concert and more. And even though you’d love to spend some time with them, you’re not fighting them on this because they’re “never going to see these friends again after senior year.”
Since when do you hesitate to say no?
What is happening to you?
Chances are you’re in the early stages of Empty Nest Syndrome, the adjustment period parents go through when their last child leaves the nest. It affects both men and women. Some parents try to adjust early while others hope for business as usual all year. Some don’t feel the full brunt until after the child has moved out. Most people report feeling sad. Some are angry. Others are thrilled. It’s complicated.
Here are some common symptoms of empty nest syndrome:
Loss of purpose. You miss the structure and the timetable of parenting. What are you going to do with all this free time?
Loss of control. You’re wondering if your child is safe and taking care of themself. It can be hard to let them figure it out.
Loneliness. You miss your child’s companionship.
Emotional distress. You might find yourself sobbing in your vehicle after the final goodbye. It’s a common reaction. Pat yourself on the back for reaching your vehicle.
Prepare yourself
How you feel when the child that qualifies you to join the empty nest club leaves depends on many factors. If you’re married, is your marriage stable? Were you a stay-at-home parent? How are your finances? Are you employed, and is it fulfilling work? Decide what you want in life. The more balance you can create in your life before your nest empties, the more successful the transition.
The one tip to follow
Stay connected. Keep in touch. Say “you’ve got this” often. Send texts or cards to let them know you’re thinking of them. Don’t expect to hear from them daily, or even weekly. Trust that absence really does make the heart grow fonder.
Most importantly, if you find yourself struggling with this transition, you’re not the only one. Reach out to a counselor for support and strategies to manage this new phase of life.
P.S. You’ve got this.
Go to genesishcs.org/yourhealth for more Wellness Resources.
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.
If your child is a member of the class of 2024, full speed ahead is the only speed they go. They’re with their friends at every party, movie, game, concert and more.
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Blueberries are healthy winners
Blueberries can lower your chance of having a heart attack.
True or false?
True: An 18-year Harvard study of more than 90,000 people found participants had a 34% lower chance of having a heart attack if they consumed three or more servings of blueberries or strawberries per week.
Blueberries provide potassium.
True or false?
True: According to the U.S. Highbush Blueberry Council, blueberries are a source of potassium, magnesium, vitamins C and K and fiber. Even better, all those nutrients only add up to 80 calories per cup.
Blueberries can lower your chance of Type 2 diabetes.
True or false?
True. According to a 2013 study in the BMJ journal, eating blueberries, which contain anthocyanins, three times a week can reduce your risk of becoming diabetic.
Blueberries are good for your mind.
True or false?
True. A 20-year study on women 70 years of age and older from Harvard showed that eating blueberries at least once a week or strawberries at least twice a week may delay cognitive aging by two and a half years.
With all these health benefits, it is time to start gobbling blueberries. To make sure you get the most out of your blueberries, here are a couple of tips. The darker the color means there are more nutrients in the blueberries. Frozen blueberries are just as beneficial as fresh blueberries.
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 about the amazing benefits of blueberries.
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Insta pot lentil soup
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, diced
- 4 medium carrots, diced
- 3 stalks celery, diced
- 4 sprigs fresh thyme
- 1 teaspoon kosher salt
- ¾ teaspoon smoked paprika
- ½ teaspoon black pepper
- 1 ½ cups French green lentils
- 4 cloves garlic, minced (about 4 teaspoons)
- 1 can fire-roasted tomatoes, diced (15 ounces)
- 1 can crushed tomatoes (15 ounces)
- 4 cups low-sodium vegetable broth
- Fresh parsley for serving, chopped
- Parmesan cheese, freshly grated, optional
- Crusty bread, optional
Instructions:
Drizzle the oil into the pot. Set to sauté. Once the oil is hot, add the onion and stir. Continue to cook the onion, stirring often, until it is very soft, beginning to lightly brown and break down, about 8 minutes.
Dice carrots and celery and add to the pot. Sauté until the carrots and celery are barely soft, about 2 minutes. Bundle the thyme sprigs together to make them easier to pull out later. Add salt, smoked paprika and pepper.
Add the lentils and garlic to the pot and stir to coat them in the spices. Let cook 30 seconds until the garlic is fragrant. Add the diced tomatoes, crushed tomatoes and vegetable broth.
Cover and seal the instant pot. Set to cook on high pressure for 15 minutes, then allow the cooker to release pressure naturally. This will take about 10 to 15 additional minutes.
Open the lid and stir the soup. Remove the thyme stems, leaving the leaves in the soup. If the soup is too thick for your liking, thin with a bit of water or additional stock until you reach your desired consistency. Taste and adjust the seasonings as desired.
Serve hot with a sprinkle of parsley, Parmesan cheese and bread for dipping.
Nutritional information:
- Serving size: 1 ½ cups
- Number of servings: 6
- Calories per serving: 236
- Total fat: 12 g
- Saturated fat: 5 g
- Cholesterol: 135 mg
- Sodium: 516 mg
- Carbohydrates: 12 g
- Fiber: 16 g
- Sugar: 10 g
- Protein: 36 g
Storage:
Place leftover soup in an airtight container in the refrigerator for up to five days or freeze for up to three months. Let thaw overnight in the refrigerator before reheating.
Approved by:
Maurine Maneely
Genesis Registered Dietitian
Find more recipes at genesishcs.org/eatwell.
Learn how to make this delicious lentil soup with an insta pot.
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Three sneaky ways to add protein to your diet if you don’t like meat
Protein. You know you need it, but if you don’t like meat or are opposed to eating it, it might feel like your options are limited. After all, you can only dip apples in peanut butter so many times before it starts to get old. It’s tempting to ignore, but protein is crucial for a healthy diet.
According to the National Library of Medicine, protein can help you heal more quickly, support healthy weight loss and lower your blood pressure.
If the thought of a big juicy steak doesn’t make you salivate, don’t worry. Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.
1. Add snacks to your rotation
Have you ever grabbed a snack to appease your grumbling stomach, only to still feel hungry? According to the National Library of Medicine, a protein-rich diet can help you feel fuller longer. Fend off the midday munchies with one of these snacks.
Keep sunflower or pumpkin seeds, edamame or string cheese on hand for a quick pick-me-up.
Cottage cheese is a protein powerhouse. It’s a great snack on its own or with fruit.
2. Swap an ingredient in one of your go-to meals with a protein-rich alternative
If an ingredient isn’t crucial to the structure of the meal, try switching it out with a protein-fueled substitute. Experiment to find the best fit for your dish. It might take some trial and error, but it will be worth it in the long run.
Switch up your spaghetti dinner by using whole-grain pasta. If you don’t like the taste of whole- grain noodles, try chickpea pasta instead. Both are protein-rich options.
Is plain Greek yogurt too bitter for you on its own? Try using it in place of sour cream. You probably won’t notice the difference during your next taco night.
Making a rice dish? Use quinoa or lentils as the base.
3. Boost your favorite meals by adding protein
Adding protein to a meal doesn’t have to mean adding a piece of grilled chicken to your plate. Adding an extra ingredient (or two) can enhance the flavor of your meal while making it healthier. You never know, you might find a new way to prepare your favorite dish.
Next time you pour yourself a bowl of cereal, toss in some cashews or peanuts for an extra crunch and boost of protein.
Love ramen? Add an egg, mushrooms or high-protein vegetables like cooked spinach or peas to your noodles.
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.
Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.
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Take time to reflect
Do you feel like something in your life is off, but you’re not sure what? Maybe you feel like your brain is racing all the time. If you think of thoughts and feelings like these as warning signs, learning to practice reflection is a holistic approach to bettering your overall health.
What is reflection?
Reflection looks like different things to different people. Some people call it mindfulness. Maybe it’s thoughts of gratitude. Reflection can be a mantra you repeat. It can be a time to focus on your breathing. If you’d like, it can be an affirmation of your faith or prayer. What’s important is you take time for yourself. Take a step back from your ongoing tasks. Turn your attention to yourself. Listening deeply to your mind, body and soul comes with many health benefits.
What are the benefits?
Researchers at the University of Cambridge found that learning to pause and reflect can reduce anxiety, depression and stress. Taking five to 10 minutes to reflect has physical benefits as well. According to the Journal of the American Heart Association, calming meditation may play a role in reducing the risk of heart disease. With these facts alone, you may be ready to jump into this practice.
How can you reflect?
Sit quietly with your eyes closed. Start to inhale and exhale deeply. Relax your muscles. Settle your body and mind. Begin your reflection for the day. This can be as simple as one word: peace, love or kindness. You can recite a prayer. Ask yourself a question. No matter your focus, try to center your thoughts around only that. If your mind starts to wander, take another deep inhale. Bring your thoughts back to your reflection. Give yourself grace. This requires practice. You will get better in time.
When you first begin practicing, you may feel uncomfortable with silence. If you normally put others’ needs ahead of your own, it can feel strange. Set aside any bad feelings. Remember, to serve others, you must also tend to your needs. Your body and mind will thank you.
As always, talk with your primary care provider if you are experiencing any health issues.
Want more breathing tips? Read our Daily Breathing article at genesishcs.org/breathing.
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.
Do you feel like something in your life is off, but you’re not sure what? Maybe you feel like your brain is racing all the time. If you think of thoughts and feelings like these as warning signs, learning to practice reflection is a holistic approach to bettering your overall health.
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Wintertime Blues: Are They Real?
It’s chilly outside, and the days are getting shorter. Do you dread winter because you get the blues? If you had the blues or felt depressed the past two winters but feel better in the spring and summer, you may have seasonal affective disorder, or SAD, a type of depression that occurs during the same season each year.
Can SAD be prevented?
Because the onset of winter is predictable, people with a history of SAD might benefit from starting treatments before the fall season to help prevent or reduce depression. Regular exercise is one of the best things you can do for yourself. If the sun is shining, try to get outside. Being active, especially early in the day, may help you have more energy and feel less depressed. Symptoms come and go at roughly the same times every year, which is an easy way to track when it’s time to add to your physical activity.
What causes SAD
Scientists don’t fully understand what causes SAD, but research indicates it might be from reduced activity of the brain chemical serotonin, which helps regulate mood. Research also suggests that sunlight controls the levels of molecules that help maintain normal serotonin levels. In people with SAD, this regulation does not function properly, resulting in lower serotonin levels in the winter.
Other findings suggest that people with SAD produce too much melatonin, a hormone that is essential for maintaining the normal sleep-wake cycle. In people with SAD, the changes in serotonin and melatonin levels disrupt normal daily rhythms. As a result, they can no longer adjust to the seasonal changes in day length, leading to sleep, mood and behavior changes.
Vitamin D is believed to promote serotonin activity. Few foods in nature provide vitamin D, but it’s in egg yolks and canned fish. The body produces vitamin D when exposed to sunlight on the skin. With less daylight in the winter, people with SAD may have lower vitamin D levels.
Who gets SAD
Millions of adults may suffer from SAD, although many might not know they have the condition. SAD occurs more often in women, and it is more common in those living farther north, where there are shorter daylight hours in the winter. It’s most common in people between the ages of 15 and 55, and the risk of getting SAD for the first time goes down as you age. In most cases, SAD begins in young adulthood and sometimes runs in families.
Treatments are available that can help many people with SAD. Talk to your healthcare provider about which treatment is 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.
Do you dread winter because you get the blues? If you had the blues or felt depressed the past two winters but feel better in the spring and summer, you may have seasonal affective disorder, or SAD.
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