Wellness Words November 2014

Wellness Words November 2014

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Wendy Chirieleison, MS Ed

Community Health Educator

Get Screened For Diabetes Every Year Starting At Age 45

According to the Mayo Clinic, if you are overweight or have a family history of diabetes, then you are at risk for developing diabetes.  Other risk factors are age, race, inactivity, high blood pressure, or abnormal cholesterol.

While this may be bad news, on the bright side, it is never too late to make changes in your life that can help reduce your risk of, or even prevent, diabetes.  The Mayo Clinic recommends five easy steps that are as simple as eating right, moving more, and shedding a few pounds.

STEP ONE:  INCREASE YOUR PHYSICAL ACTIVITY

Research shows that an exercise regimen of both aerobic and resistance training worked best in regards to preventing diabetes.  What can you do to increase your activity level?  How about joining walking groups, using a stationary bike, trying a workout video, playing a sport with friends, or taking a class?

Are you tech savvy?  How about downloading a pedometer app to your smart phone or IPhone?  According to the research conducted by the National Institute of Health, these types of apps do increase physical activity and help people enjoy exercise more.

STEP TWO:  GET PLENTY OF FIBER

A diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds can pack a big punch when consumed on a regular basis.  Not only can fiber help maintain blood sugar levels, fiber can also help you lose weight by making you feel full, and lowering your risk of heart disease.

So how can you add more fiber to your diet?  According to WebMD, it is easier than you think!  Start your day with a high fiber cereal, eat your daily recommended servings of fruits and vegetables, add beans to your diet a few times a week, and try adding a tablespoon of flaxseed into your smoothies, soups, or other dishes like casseroles.  Remember that the difference between fiber and whole grains is that fiber is a component of the food we eat, where whole grains are ingredients.

STEP THREE:  CHOOSE WHOLE GRAINS

‘Make half your grains whole’ is a new slogan created by the US Department of Agriculture to teach people of the importance of consuming whole grain foods, how to spot a whole grain food from an imposter, and simple substitutions that we can make each day to increase consumption of whole grains.

While shopping for whole grains, remember it is not the color of the food item, but rather the ingredients that count.  In order for a product to be considered whole grain, ingredients such as whole wheat, brown rice, bulgur, buckwheat, oatmeal, whole grain cornmeal, whole oats, whole rye, or wild rice must be listed first.  Otherwise, it is not a whole grain product.  Products labeled as multi-grain, stone-ground, 100% wheat, cracked wheat, seven-grain, or bran are usually not 100% whole-grain products, and may not contain any whole grain at all, so be sure to read labels.

STEP FOUR:  LOSE WEIGHT

The good news is, if you are following steps one through three, you should lose weight without any additional effort!  Every pound you lose decreases your chances of getting diabetes.  In fact, according to the Mayo Clinic, losing just seven percent of your body weight can reduce your risk of diabetes by up to 60%!

STEP FIVE:  MAKE HEALTHY CHOICES

If you are following steps one through four, you are well on your way to making healthy choices.  There are many other things you can do as well!

  • Make sure you talk to your health care provider about getting screened for diabetes.
  • Take advantage of screenings being offered in your community.  HealthLink offers free or low cost screenings on a regular basis.
  • Skip fad diets, as they typically don’t work.  Visit MyPlate.gov to get a personalized diet and other suggestions to help you stay on track with making healthy choices.
  • Try adding more fish to your diet.  Not a fan of that ‘fishy’ taste?  Jamie Oliver, Ted Talks Award winner and author of Food Revolution, says if you buy the right kind of fish, it will not be fishy at all.  Talk to the seafood department where you shop to find out what days their fish is delivered so you can buy the freshest fish possible.  Also, try seasoning your fish not only with lemon juice, but with lemon zest and garlic.  If you are adventurous, try lime or orange juice and zest as well.

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.

Wellness Words October 2014

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Sue Cridland, RN BSN

Director of Community Education

Breast Cancer Awareness…

     And A Call To Action!

Every October, Nathan Littauer’s Family of Health Services is proud to participate in National Breast Cancer Awareness Month.  The goal is to increase awareness about the importance of breast screening. But, more importantly, we want to call women (and men) to action.  After all, it’s not the awareness but the action that follows that can make a difference in your health…and life!

According to the Center for Disease Control (CDC), breast cancer is THE most common cancer found in women, and the second leading cause of cancer death in women (second only to lung cancer).  About 1 in 8 women born today in the United States will get breast cancer at some point.  The American Cancer Society reports that the incidence is 1 in 1000 for men, so much less common but a very real threat.

Although those statistics can seem scary, the good news is that the earlier breast cancer is found and treated, the better the chance of survival.

So this year, YES – become more aware…but PLEASE – answer the call to action!

  • Women and men alike should talk to their health care provider about their personal risk of developing breast cancer.
  • If you are a woman age 40 to 49, talk with your doctor about when to start getting mammograms and how often to get them.
  • If you are a woman age 50 to 74, be sure to get a mammogram at least every 2 years.  Again, talk to your doctor about your risk for breast cancer, especially if a close family member of yours has had breast or ovarian cancer.  Your doctor can help you decide when and how often to get mammograms.

We KNOW you want to be there for your family…so what are YOUR excuses?

  • Not enough time? Littauer’s Mammography Centers in Gloversville and Perth offer appointments starting at 7 a.m., and special evening hours are available as well.  It only takes 30 minutes of your time, from start to finish!
  • Concerned about discomfort? Our compassionate technologists have decades of experience, and our state of the art technology is the best.  Any discomfort is minimal and over before you know it!
  • No insurance coverage?  Littauer is a partner in a free cancer screening program through the New York State Department of Health which covers breast, cervical and colorectal screenings!  For details, call the Cancer Services Program at 841-3726.

Remember…early detection IS the best protection!

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.

Wellness Words September 2014

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Wendy Chirieleison, MS Ed

Community Health Educator

What You Can Do To Prevent Falls

Autumn is almost here!  Time for students to get back to school, the weather is cool and crisp, and people begin spending more time indoors straightening up the house and getting ready for the holiday season.  As September is Fall Prevention Awareness Month, this is the perfect time to reflect on some of the things you can do to be sure you do not succumb to an injury due to falling.

According to the New York State Department of Health, falls are seriously affecting older adults.  In fact they report that, every day because of a fall, 223 people are seen in the emergency room, 140 people are hospitalized, and 60% of those hospitalized who are 65 years of age or older will wind up in a nursing home.

Preventing your risk of falling is important, and The New York State Department of Health Bureau of Injury Prevention identifies four things that you can do to ensure your safety, like starting a regular exercise program, having a medication review, having your vision checked, and taking steps to make your home safer.

Begin a regular exercise program:  The NYS DOH recommends exercises like Tai Chi, which help improve balance and coordination. HealthLink has been offering Tai Chi classes in the community for several years.  Instructors have been certified through the Arthritis Foundation, an evidence based program to improve balance, flexibility, muscle strength, and overall well-being.  Always talk to your doctor first, to help you find the exercise program that is right for you.

Have a medication review:  As you get older, the medications you take can act differently in your body, causing sleepiness or dizziness.  Have your doctor or pharmacist review a list of all prescribed and over-the-counter medications you are taking.

Have your vision checked:  Have your eyes checked once each year. This will help if you need a different prescription for your lenses.  Annual eye exams can also help catch problems like glaucoma or cataracts, which can negatively affect your vision and increase your risk of falls.

Make your home safer:  Put things away.  Do not put anything on the floor like books, papers, or clothing, especially in areas where you walk. Use a double adhesive on throw rugs to keep them from sliding.  Re-organize cabinets so that items used most often are within reach.  Install grab bars next to the bathtub and toilet for ease of access.  Use non-slip bathmats in the bathtub or shower floor.  Improve the lighting in your home by using lamps or brighter light bulbs in darker areas of the home and install lighter curtains or shades to reduce glare.  Install handrails and lighting in all staircases.  Always wear shoes inside and outside of the house.

Consider installing a Lifeline system so that, in the event of an emergency, you will not have to worry about getting to the phone.  Lifeline ensures that help is available at the push of a button 24 hours a day, 365 days of the week.  Littauer’s Lifeline has been providing this personal emergency response system to the community for over 25 years, and can be contacted at 773-5507.

For more information, attend a FREE program co-sponsored by HealthLink/Nathan Littauer Hospital, Office For Aging and the YMCA entitled “Improve Balance & Prevent Falls” on Tuesday, September 23 from 1 to 3 p.m.  Transportation is available to the Y for this program…for details or to attend, call OFA at 736-5650.

Wellness Words August 2014

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Wendy Chirieleison, MS Ed

Community Health Educator

Fitness Is A Process

Keep things in perspective!  Many of us have goals to get fit, stay fit, or live a healthier lifestyle, and we make plans to reach those goals. Sometimes life gets in the way, making it seem difficult to stick to those plans, and you have a hard time staying on track.  If you set goals that are realistic, accept that at times you will have some set-backs but they are not the end of the world, and stay positive by realizing that being healthy is a process that doesn’t happen overnight.  Relish in the process instead of anticipating the destination.

Here are some tips that can help you reach your goals to live a healthier, happier life:

Just Do It: You may not want to get out of the house to go for that walk or go to the gym, but you can ‘fake it ‘til you make it,’ and tell yourself that this is one of the best things you will do for yourself today, and soon that is how you will perceive it.  Plan your activity ‘appointments’ (like you would schedule a doctor’s appointment) in advance so you are more likely to keep them, especially if you think of them as non-negotiable appointments.  Then, work your way up to fitness milestones like 10,000 steps a day.  Why not try different classes that suit you like Yoga, Zumba, or water aerobics to keep yourself motivated and inspired.

Think Outside The Gym:  There are a lot of ways to sneak exercise into your daily routine.  We have all heard about taking the stairs instead of the elevator, and parking farther away from the place you are going. You can also try walking to your neighbor’s house instead of calling them on the phone or walking/riding your bike when you need to pick up a few things in town.

Mix It Up:  If you typically engage in only one form of exercise like walking, running, or using an elliptical, you are working on just one set of muscles, leaving others in need of a work-out, according to Todd Schlifstein DO, a sports medicine rehabilitation doctor at New York University Medical Center’s Rusk Institute.  He also states that repeatedly working on only one set of muscles can leave you less fit than you think and can also cause injury.  The best ways to avoid this is first, to stretch before your work-outs to prime your muscles for the upcoming activity and after each work-out to soothe your muscles. Secondly, Dr. Schlifstein recommends cross-training, or alternating your fitness activities to focus on overall fitness.  For example, you might rotate activities such as jogging, Yoga, using weights, biking and other aerobic activities.

Make Good Choices:  Being healthy is more than just exercising and eating right, it is also about making healthy choices each and every day. Drink plenty of water to stay properly hydrated.  Listen to music, take a stress management class, or participate in other activities to reduce stress, as stress is related to weight gain, migraines, digestive disorders, and diseases.  Have a positive attitude – don’t sweat the small stuff and focus on the good.  Get 7 to 9 hours of sleep each night and soak up the morning sun by drinking your coffee or tea outside, which can give you a boost of Vitamin D and energy.

It is also important to have an attitude of gratitude.  Remember to be grateful for all you have and for all you have accomplished to keep things in a perspective.  Don’t focus on the destination, but rather enjoy life’s journey because, while you may not always get what you wish for, you can achieve what you work for!

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.

Wellness Words July 2014

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Wendy Chirieleison, MS Ed

Community Health Educator

Summer Skin Safety

When you go shopping for skin care products, don’t be overwhelmed by vast quantity of sunscreen and skin care brands that are available to you – each one touting different buzz words to entice you into making a purchase.  Skin care is very serious, especially during the summer when your skin is vulnerable to the ultraviolet rays from the sun (UV-A or UV-B) that can cause damage and even cancer when skin is unprotected.

According to the Skin Cancer Foundation, 3.5 million cases of skin cancer are reported in America each year, and about 90% of these cases are caused by the ultraviolet rays from the sun.  One out of five people will develop skin cancer at some point in their life.  Skin cancer is the most preventable form of cancer that there is!

So – before you head outdoors this summer, the Skin Cancer Foundation recommends these simple steps to protect your skin:

  • Use a sunscreen with an SPF of 15 as part of your daily morning routine, or at least 30 minutes before going outside.  Reapply every two hours, especially after swimming or excessive sweating.
  • Be mindful of how long you will be outside and what you will be doing.  Sun rays are most harmful to the skin between the hours of 10 a.m. and 4 p.m.  If you are going to be outside for an extended period of time, a broad spectrum UV-A/UV-B resistant sunscreen with an SPF of 30 should be applied.  If you are going swimming or may perspire while outside, choose a water resistant sunscreen.
  • Use an umbrella while at the beach or sitting in your backyard to provide protection against those ultraviolet rays.
  • Wear a hat and consider your clothing.  Synthetic and semi-synthetic fabrics filter out sun rays, where cotton and linen do not.  Choose tightly woven bright or dark colored clothing which offers the best defense against the rays of the sun.
  • Choose protective sunglasses that give your eyes the best coverage, like wrap around glasses. This can be difficult because sunglasses are often times designed for fashion and not protection. You could also talk to your Optometrist about lenses for your glasses that darken when you are in the sun, acting as sunglasses.
  • Avoid tanning booths and beds.  A tan is the skin’s way of preventing sun damage by creating a wall of dark pigment to protect the skin.  No tan is healthy or safe!  Tanning bulbs emit rays that are 12 times more powerful than the sun.  People who “go tanning” increase their risk of developing squamous cell carcinoma by 2.5%, basal cell carcinoma by 1.5%, and melanoma by over 3%.  They are also at greater risk for premature aging and wrinkling of the skin.
  • Use transparent window film on the side and rear windows of your vehicle.  While windshields have been treated to block UV rays, other windows in vehicles have not.  This window film will block 100% of UV rays.
  • Eat foods rich in anti-oxidants to help to fight free radicals that can cause skin damage due to the sun, as well as premature aging.  Foods like fish, red and orange fruits and vegetables, cauliflower, broccoli, kale and other greens, and green or black tea can help protect the skin from damage and from developing some cancers.
  • Examine your skin regularly for any changes and make sure you visit your doctor on a regular basis to have a professional skin exam.

According to the Centers for Disease Control (CDC), people with fair skin, lightly colored hair, or those who take medications that make them sensitive to the sun, have the greatest risk of getting sunburns.  To ease the pain or discomfort from sunburn, the CDC recommends you apply a cold compress to the area, take acetaminophen or Tylenol if approved by your doctor for inflammation, or apply cooling gel to the affected area.  The most effective is 100% Aloe Vera from the store or straight from the plant that is chilled prior to use.

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.

Wellness Words June 2014

HealthLink Littauer’s

WELLNESS WORDS

Submitted by Wendy Chirieleison, MS Ed Community Health Educator

Take Time Out For Yourself & Enjoy This Summer!

It’s summertime and you are looking forward to all that is in store for you – going to lunch with friends that you haven’t seen in a while, going to parties, taking a family vacation, and completing projects that you have been meaning to work on.

Summer begins with a very relaxed vibe and you say to yourself, I have “all summer” to do these things.  The next thing you know, half of the summer has slipped away and you have accomplished nothing that you had intended to do.  Then you feel rushed to fit everything into the last few weeks of summer that remain.  It’s important to have balance in our lives – so this summer, make a pledge to clear your calendar and take some time out to have fun with friends and family.

Taking time for ourselves helps us to change our perspective on things, gives us time to replenish our energy, and gain a sense of peace and serenity.  When we don’t take time for ourselves, we often feel burdened by the tasks we have to complete, frustrated, stressed, and wishing that there was more time in the day.

Make sure you schedule some time for yourself to simply enjoy the summer.  Sit outside and watch the clouds roll by, get lost in a good book, go to the movies or better yet – the drive-in, or take a class to learn a new hobby or skill.

There are many resources in the area that you can take advantage of.  Enjoy local produce and merchandise at farmers markets, go to an outdoor concert in the park, or visit a museum.

Since the weather is so nice, get outside as much as you can.  Go for a walk each night or every morning, appreciate the flowers in your garden, listen to birds chirp, and take in the sunshine.

Revel in the nature that is all around us!  Go to one of the 44 lakes in the Adirondacks and watch the geese, ducks, rabbits, and other wildlife.  Take a hike or make use of our nature trails!

Right now you might be thinking, how is it possible to take time for myself when I am so busy?  Carving time out of your schedule for yourself is not as hard as it may seem, if you follow some of these suggestions:

  • Practice good time management skills:  Plan quiet time for yourself and time for social events.
  • Learn to say NO more often:  You don’t have to commit to everything
  • Ask for help:  No one says that YOU have to do it all.
  • Do not feel guilty or think that you are being selfish by scheduling time for yourself!

You will be able to return to your day to day tasks with a better outlook, greater energy, and more commitment when you know that you can treat yourself to some special moments this summer.

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.