Wellness Words April 2015 Posted on April 14, 2015 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health EducatorEarly Detection Is Key To Minimizing Effects Of CancerThere are more than 100 types of cancer that can develop throughout the body, which grow at different rates and respond to different treatments. But, they all have one thing in common. All cancers start due to a rapid growth of abnormal cells. Cancer that is untreated can cause serious illness or even death.Knowing the signs and symptoms, and getting screened regularly is essential to the early detection of cancer. This is important because treatments work best on cancer when it is detected early, and it helps prevent the spreading of cancer to other areas of the body. Additionally, there are specific things that you can do to help you prevent cancer.SIGNS & SYMPTOMSSigns and symptoms are signals that the body is going through something like an injury, illness, or disease. Signs are signals that can be seen such as a fever, fast breathing, or a rash. A symptom is a signal that can only be felt by the person who has it such as a loss of appetite, fatigue, or achiness.According to the American Cancer Society, there are five general signs and symptoms of cancer. Having one or more of these warning signs does not mean that you have caner, but you should definitely speak with your doctor about any concerns that you have, or if you are experiencing any of the following – an unexplained weight loss of ten pounds or more, a fever, fatigue (or extreme tiredness that does not get better with rest), changes in skin texture (color or sensation), and lastly – pain can be a symptom of certain types of cancer.In addition to these general signs and symptoms of cancer, there are other common signs and symptoms that are associated with certain types of cancer. They are a change in bowel habits or bladder function, sores that do not heal, white spots in the mouth or on the tongue, unusual bleeding or discharge, thickening of the skin or lump, indigestion or trouble swallowing, any new skin changes (including a new or changed mole or wart), a nagging cough or hoarseness. Remember that having one or more of these symptoms does not mean that you definitely have cancer. Talk to your doctor if you are experiencing any of these signs and symptoms.GET SCREENED REGULARLYEarly detection offers the best results in treating and minimizing the spread of cancer. There are many types of tests and procedures for men and women that are recommended throughout each stage of life that can detect different types of cancers. Talk to your doctor to learn which tests and procedures are the best for you.Some of the test preps, and tests themselves, may be difficult but – are much better than their alternative. If you are squeamish or nervous about testing, ask your spouse (or a relative or friend) to go with you, ask if you are able to bring relaxing music to listen to, use visualization or deep breathing (or other stress reducing strategies), or bring something with you to focus on that will distract you.HELP PREVENT CANCERDo not use tobacco products…if you need help quitting, call the NYS Smokers Quitline at 1-866-697-8487.Maintain a healthy weight.Keep moving with regular physical activity.Eat healthy by including plenty of fruits, vegetables and whole grains in your diet.Limit your intake of alcohol.Wear sunscreen every day…use a facial moisturizer that contains SPF.Wear a hat, sunglasses, or long sleeves and re-apply sunscreen during prolonged time outdoors.Know your family’s medical history and share this information with your health care provider.For more information, visit cancer.org, 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.
Wellness Words March 2015 Posted on March 10, 2015 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health EducatorOvercoming 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 healthyMaintaining “regularity”Preventing or delaying chronic diseases such as obesity, diabetes, hypertension, and heart diseaseDecreasing stress, anxiety, and depressionBuilding and maintaining healthy bones, muscles, and jointsImproving strength and balance to prevent fallsImproving sleep and feeling better overallRECOMMENDATIONS AND STRATEGIES TO HELP YOU MEET THEMEat 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:Shop with a neighbor or friend who can drive you to the store and perhaps help you carry your groceries into the house.Shop when stores are less crowded and ask store personnel for assistance.Purchase fruits and vegetables that do not require cutting or chopping, or that are ready to eat.Fruits and vegetables that are in season are generally less expensive.If you cannot afford fresh produce, purchase frozen fruits and vegetables.If you are worried about produce spoiling, purchase single serving packages.Eat at least one fruit or vegetable with each meal.Try different recipes that include a variety of produce, such as orange pork chops or a pineapple orange smoothie.Cook vegetables longer so they are softer and easier to eat.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:Recruit a friend to exercise with you.Park your car farther away from entrances.Invest in a good pair of supportive shoes or sneakers.Call your local senior center or fitness center and ask about exercise classes.Find ways to make exercising a social event.Start out slow and gradually increase your time and effort.Stretch before and after you exercise.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.
Wellness Words February 2015 Posted on February 10, 2015February 10, 2015 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health EducatorHeart DiseaseKnow The Facts To Lower Your RiskThe 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 FactsThe 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 SymptomsSpecialists 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 boneDiscomfort that radiates to the back, arm, throat or jawA feeling like heartburn, fullness or indigestionSweating, nausea, vomiting or dizzinessWeakness, anxiety or shortness of breathIf 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 DiseaseKnow 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.
Winter Recreation Resources Posted on February 6, 2015February 11, 2016 by Dakota PikeFollow this link for a listing of fun things to do to stay active this winter!Winter Recreation 2016
Wellness Words January 2015 Posted on January 16, 2015January 28, 2015 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health EducatorStay Safe This WinterWinter weather can definitely be frightful! There are things you can do to be better prepared for winter weather situations. Making good choices is one way to stay safe, such as staying indoors when it is extremely cold and windy, or staying outside for just a short time if you must go out. When you do go outside, wearing layers, hats, gloves, scarves, coat, and boots helps prevent frost bite, which is damage to the body from the cold that can affect a person from the skin to the bone. Cheeks, ears, nose, fingers, chin, and toes are at the greatest risk of frost bite so be sure to cover up all areas of your body when heading outside. Here are some other tips for staying safe this winter:WalkingBe sure walkways are cleared, shoveled, salted, and free from ice. If not, find a different path.Purchase shoe grips and cane grips to help you stay steady on icy or snowy grounds.Re-purpose empty parmesan cheese shakers by filling them with sand or salt. Take one with you wherever you go and sprinkle the sand or salt whenever you feel you need it.DrivingKeep a coffee can or bucket filled with sand or salt in your car.If it is very cold, windy, snowing, or if the roads are icy, stay home.Plan ahead by stocking up on things you need, and running errands on good weather days.Make sure your car is ready for winter. When you have your oil changed, ask the mechanic to also check the anti-freeze, windshield wipers, and tires, and have them replaced if needed.Be sure to have a blanket, extra hat, gloves, and a sweatshirt in your car for an emergency, along with a shovel, flashlight, snow brush, and even a first-aid kit.CommunicationAlways take your cellphone with you in case of an emergency. If you don’t have one, consider purchasing a pay-as-you-go phone that requires you to buy inexpensive “minute cards” or “airtime” periodically.When traveling, arrange to check in with someone when you have arrived at your destination. That person can also call to check on you if they have not heard from you.At Home: Outside and Inside Make sure your walkways are cleared, sanded or salted, and properly lit.If you are shoveling, be mindful of your body. Shoveling snow can be hard work. Talk to your doctor to be sure that this is something that you can do safely. If you are not able to do this on your own, ask a neighbor, friend, local Boy Scout troop, etc. to assist you.Check the batteries on smoke detectors and carbon-monoxide detectors. Make sure your fire extinguisher is in working condition. If you do not have one, consider purchasing one that can be used in a variety of fires.Always have a lantern, flashlight, plenty of blankets, non-perishable food, and bottled water on hand in the event of a power outage. Make arrangements ahead of time to stay with family or friends if there is an extended power outage.Have a list of emergency numbers by the phone for your use as well as a list of your emergency contacts posted somewhere visible, such as the refrigerator.The winter months can be a beautiful time of year, but winter can also be dangerous if you are not taking the proper precautions to stay safe. Be sure to check in with family and friends on a regular schedule, make good decisions, bundle up when going out, and have a safe and happy winter!For more information, visit healthinaging.org or contact 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.
Wellness Words December 2014 Posted on December 15, 2014 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health EducatorGive Of Yourself This Holiday SeasonTake a look around at all that you have. You might think that you have “nothing” or “not that much.” Stop and take a second look, and you will recognize all of the blessings that you do have, and how fortunate you really are. This is important to keep in mind, when often times the focus at this time of year is materialistic things and who is going to give the best gift. When you really think about it, the best gift that you can give someone is YOU! Your time or a random act of kindness just because.Just as in “How the Grinch Stole Christmas” – when the Grinch stole all of the gifts from everyone in Whoville, the Who’s still celebrated the holiday. “It came without ribbons. It came without tags. It came without packages, boxes, and bags.” The Who’s knew that the holiday meant something greater than the giving and receiving of material things, and they were happy to have each other. You can put this kind of spirit into your holiday as well, by giving of yourself this year.VOLUNTEER FOR A GOOD CAUSEThere are so many local organizations that would love to have some volunteers! Some organizations are run solely on volunteers, and they are usually looking for people with fresh ideas and special skill sets. Great volunteer opportunities may include, but are not limited to: soup kitchens, museums, theaters, libraries, recreation departments, hospitals, senior centers, animal shelters, community colleges, support groups, hiking trails or hiking organizations, after-school programs, or sports programs. Why not offer to donate a few hours each week or each month to one of your favorite organizations?According to research by the Corporation for National and Community Service (CNCS), not only will you feel satisfaction, accomplishment, and pride in your work, you will also be establishing connections with others in your community, helping to solve problems, improve lives, and strengthening your community. In addition, the CNCS has also discovered some health benefits of volunteering as well, such as living longer, lower rates of depression, and overall improved physical and mental health.PAY IT FORWARDDid you know that some local businesses accept monetary donations that they put towards goods and services for people in need who would otherwise go without? It is also a nice surprise when someone finds out that they do not have to pay their bill because someone ‘paid it forward.’ You never know how an act of kindness, big or small, can impact the lives of others.According to the Huffington Post, the parents of Alyssa Josephine O’Neil had no idea what kind of difference a simple random act of kindness could make. The Pennsylvania family had a daughter who struggled with epilepsy. One September evening, Alyssa asked her parents to take her to Starbucks for a pumpkin-spiced latte the next morning. Unfortunately she did not make that trip the next day as she succumbed to her illness. After her passing, her parents decided that since Alyssa could not enjoy her latte, they would buy 40 pumpkin-spiced lattes in her memory at Starbucks. They asked the baristas to give them away with the Alyssa’s initials AJO written on each cup.Starbucks staff were so moved, they bought another 50 lattes to give away. This small gesture was enough to get attention on the internet, and people all over the world began offering random acts of kindness for others at cafes, restaurants, salons, stores, etc., and posted pictures of bills and receipts with ‘AJO pay it forward’ written on them. Because of the overwhelming response from people, the O’Neil’s decided to start the AJO Forever Fund, which helps families pay for medical bills related to epilepsy and also serves as a scholarship fund for aspiring nurses. This movement has gained global recognition.How can you pay it forward? How about leaving coupons you aren’t going to use on community message boards, buy a bowl of soup for someone in need, donate food and clothing to a church or food pantry, offer to run errands for a neighbor, when shopping leave some money with the cashier to help pay for the goods and services of the person next in line.A CALL TO ACTIONPracticing volunteerism or paying it forward can help improve your physical and mental health, and can make the season less stressful and a bit more cheerful, no matter what holiday you and your family observe. Whether you celebrate Christmas, Kwanza, Hanukkah, etc., instead of buying and sending presents this year, be present, send your love, wrap someone in a hug, give the gift of your time, and surprise someone with a random act of kindness. You will be happy that you did!Also, remember that when the Grinch thought he had stolen Christmas, he expected the Who’s to be sad but he was shocked when he heard that, “every Who down in Whoville, the tall and the small, were singing without any presents at all!” The Grinch was confused but then “he thought of something he hadn’t before. What if Christmas does not come from a store? What if Christmas…perhaps…means a little bit more.”For more information, contact HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org, see our website at nlh.org, or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
