HealthLink Littauer’s

WELLNESS WORDS

Submitted by Wendy Chirieleison, MS Ed

Community Health Educator

Overcoming Obstacles To Eat Smart & Live Strong!

It can be difficult to meet the daily food and exercise recommendations for a variety of reasons, such as not having enough time, money, lack of transportation, or health issues that get in the way of preparing healthier meals and exercising.

According to the United States Department of Agriculture, there are many benefits to meeting the daily food and exercise recommendations:

• Getting the vitamins, minerals, and fiber necessary to remain healthy
• Maintaining “regularity”
• Preventing or delaying chronic diseases such as obesity, diabetes, hypertension, and heart disease
• Decreasing stress, anxiety, and depression
• Building and maintaining healthy bones, muscles, and joints
• Improving strength and balance to prevent falls
• Improving sleep and feeling better overall

RECOMMENDATIONS AND STRATEGIES TO HELP YOU MEET THEM

Eat At Least 1 ½ Cups Of Fruits & 2 Cups Of Vegetables Each Day.  Think about your personal challenges and see if there are some possible solutions below:

1. Shop with a neighbor or friend who can drive you to the store and perhaps help you carry your groceries into the house.
2. Shop when stores are less crowded and ask store personnel for assistance.
3. Purchase fruits and vegetables that do not require cutting or chopping, or that are ready to eat.
4. Fruits and vegetables that are in season are generally less expensive.
5. If you cannot afford fresh produce, purchase frozen fruits and vegetables.
6. If you are worried about produce spoiling, purchase single serving packages.
7. Eat at least one fruit or vegetable with each meal.
8. Try different recipes that include a variety of produce, such as orange pork chops or a pineapple orange smoothie.
9. Cook vegetables longer so they are softer and easier to eat.
10. Schedule at least one appointment with your dentist each year.

Participate In At Least 30 Minutes Of Moderate-Intensity Physical Activity Most Days Of The Week. Again, think about your challenges and see if you can find a solution below:

1. Recruit a friend to exercise with you.
2. Park your car farther away from entrances.
3. Invest in a good pair of supportive shoes or sneakers.
4. Call your local senior center or fitness center and ask about exercise classes.
5. Find ways to make exercising a social event.
6. Start out slow and gradually increase your time and effort.
7. Stretch before and after you exercise.
8. Visit org to view our Winter Recreation Resources, a list of fun things for you to do to stay active while the weather outside is still frightful.

For more information, visit myplate.gov, contact your healthcare provider or HealthLink Littauer at 736-1120.  You can e-mail us at healthlink@nlh.org, see our website at nlh.org, or visit our NEW wellness center at 2 Colonial Court in downtown Johnstown, Monday – Friday, 9 a.m. – 5 p.m.  We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Wendy Chirieleison, MS Ed

Community Health Educator

Heart Disease

Know The Facts To Lower Your Risk

The term heart disease, according to the Center for Disease Control, refers to three different types of heart conditions.  The most common is coronary artery disease, which can lead to a heart attack.  Other types of heart disease involve the heart valves, or the inability of the heart to pump the way it should.  Some people are born with heart disease and others develop this disease throughout their lives.

The Facts

The CDC reports that every year, 600,000 people die from heart disease, which is one in every four deaths.  Heart disease is the leading cause of death in both men and women.  About 720,000 people have a heart attack every year.  Of these heart attacks, 515,000 are occurring for the first time and 205,000 are happening in people who have already experienced a heart attack.

The Symptoms

Specialists at Web MD report that symptoms of heart disease will vary based on the type of heart disease you have.  Coronary artery disease occurs when plaque, made up of cholesterol, builds up in the arteries. This causes the arteries to narrow, making it harder for the heart to pump.

The CDC reports that some of the symptoms of coronary artery disease are angina (chest pain or discomfort from the heart not getting enough blood) and arrhythmia (irregular heart beat).  Sometimes a heart attack is the first symptom of coronary artery disease.

Symptoms of a heart attack are:

• Pressure, heaviness, or pain in the chest, arm or area below the breast bone
• Discomfort that radiates to the back, arm, throat or jaw
• A feeling like heartburn, fullness or indigestion
• Sweating, nausea, vomiting or dizziness
• Weakness, anxiety or shortness of breath

If you think that you might be experiencing any of these symptoms, CALL 911!  Don’t wait to schedule an appointment with your doctor, as these symptoms can be a precursor to something serious.

Who Is At Risk for Heart Disease?

According to the CDC, high blood pressure, high cholesterol, and smoking are three key risk factors for heart disease.  Other medical conditions or lifestyle choices can also put people at risk for heart disease including diabetes, overweight or obesity, a high fat and/or high sodium diet, low physical activity, and overuse of alcohol.

Preventing Heart Disease

• Know Your Numbers:  Lowering your blood pressure and cholesterol can reduce your risk of death due to heart disease.
• Talk To Your Doctor:  Ask about any exercise or diet changes before you make those changes, and take medications as prescribed.
• Eat Right:  Eat a diet low in fat, salt, saturated fat and cholesterol.  Add healthier choices such as fruits, vegetables and whole grains.
• Don’t Smoke Or Quit Smoking:  Need help?  Call the New York State Smokers Quitline at 1-866-NY-QUITS (1-866-697-8487) or visit nysmokefree.com.
• Get More Exercise:  At least 30 minutes a day, five times a week.  Breaking the recommended 30 minutes up into three, ten minute intervals will help you ease into this routine.

Another great way to get started is to join HealthLink’s Wellness Walkers. The group meets once each month and walks indoors during the winter.  When better weather arrives, the group takes advantage of local outdoor walking trails.

Wondering where you can get additional exercise in this winter weather? Stop by HealthLink to pick up this year’s Winter Recreation Resources guide, featuring a variety of indoor and outdoor recreation opportunities, many of which are free!

For more information, contact your healthcare provider or HealthLink Littauer at 736-1120.  You can e-mail us at healthlink@nlh.org, see our website at nlh.org, or visit our NEW wellness center at 2 Colonial Court in downtown Johnstown, Monday – Friday, 9 a.m. – 5 p.m.  We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.

Follow this link for a listing of fun things to do to stay active this winter!

Winter Recreation 2016