Wellness Words May 2014 Posted on May 14, 2014 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Do You Know The Signs Of A Stroke? Think F.A.S.T.!May is Stroke Awareness Month, the American Heart Association and American Stroke Association’s annual campaign to increase awareness that a stroke is something largely preventable if you know and act upon the risks and warning signs. Stroke is the number four cause of death and leading cause of disability in the U.S. Many Americans don’t think of stroke as a major health concern, even though every forty seconds someone in America has a stroke.Thinking F.A.S.T. can mean the difference between recovery and disability, or even death! A stroke happens when a blood vessel is blocked or bursts and blood flow to the brain is stopped. Within just a few minutes of a stroke, brain cells begin to die. F.A.S.T. is an acronym used to help people remember and recognize the signs of a stroke.F – Face Drooping: The face seems uneven and the person has a hard time smiling.A – Arm Weakness: One arm drifts down or they have difficulty raising both arms.S – Speech Difficulty: The person’s speech sounds strange or they have difficulty repeating a simple phrase like “the sky is blue.”T – Time: If you notice any of these signs, call 911 immediately!Additional signs of a stroke include sudden severe headache with no known cause; sudden trouble walking, dizziness, loss of balance or coordination; sudden trouble seeing in one or both eyes; or sudden confusion or trouble understanding.“Knowing if you are at risk for stroke is highly important, because many risk factors can be modified and controlled,” said Jeffrey L. Saver M.D., professor of Neurology and Director of the Comprehensive Stroke Center at the University of California Los Angeles. Dr. Saver reports that the number one stroke risk factor is high blood pressure. Make sure you know your numbers, check your blood pressure regularly, and talk to your doctor about your progress.According to the Heart Disease and Stroke Prevention and Control Program, there are several other risk factors for stroke including obesity, even being 20 pounds overweight can increase your risk of stroke significantly; diabetes that is not controlled with medication or a proper diet; and smoking, which increases your risk of having a stroke two to three times greater than a non-smoker.There are other things that you can do to help prevent a stroke. Check your cholesterol. If your total cholesterol is over 200, this puts you at risk for a stroke. Talk to your doctor about diet and exercise changes you can make to lower your cholesterol. Limit alcohol to small amounts, exercise every day for 30-60 minutes, and eat more fruits, vegetables, and whole grains while limiting salt and foods high in saturated fat and cholesterol.Remember that a stroke is preventable! Knowing if you are at risk and taking the proper steps to avoid having a stroke is important. To learn more about stroke prevention – including diet, the stroke risk factor quiz, or to download the F.A.S.T. mobile app – visit the American Stroke Association website at www.strokeassociation.org or call 1-888-478-7653.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 April 2014 Posted on April 21, 2014 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Improve Balance & Prevent Falls!In a New York Times (Health) article on balance, Scott McCredie, a Seattle-based health and science writer stated that a person’s ability to maintain good balance begins to decline at age 20. By the age of 65, one in three people fall each year, sometimes causing problems that lead to medical treatment and perhaps permanent damage.Vertigo, which is an extreme loss of balance, can be caused by inner ear infections, low blood pressure, medications, and chronic diseases. Do you remember what it is like to spin around and around in a circle? That is what vertigo feels like, and it can be very disorienting and dangerous.There are also some factors of aging that lead to poor balance. Sensory skills and abilities begin to decline, such as vision, sensory receptors on the bottoms of the feet that respond to position and movement, and the tiny hairs in the inner ear that communicate gravity and motion information to the brain. When you pair that with a loss in muscle tone and flexibility, you have a fall “waiting to happen.” However, physical therapists and fitness experts have shown that balance can be improved through exercises that are simple and easy, and require no special equipment.Dr. Marilyn Moffat, Professor of Physical Therapy at New York University, states that balance is a motor skill and in order to preserve this skill you have to train your body through exercise of the ankle, knee, and hip. Also, exercises that improve the vestibular system help the body adjust to changes in position without becoming dizzy, especially after sitting for a long period of time.She encourages people to make these exercises part of their everyday routine. For example, you can improve your balance by standing on one foot while brushing your teeth (using the counter to remain steady if you need to) or walking heel to toe, putting one foot directly in front of the other.Dr. Moffat also recommends Tai Chi, a centuries old Chinese art of slow, rhythmic, meditative movements designed, in part, to help improve balance. In fact, research shows that people who practice Tai Chi have improved balance and a reduced risk of falls.HealthLink offers Tai Chi classes at the Johnstown Senior Center. This particular type of Tai Chi was developed to address symptoms of arthritis and has been endorsed by the Arthritis Foundation. Not only does it help to improve balance, it also addresses issues caused by arthritis, like stiff muscles and joints, as well as restoring a feeling of calmness and relaxation. Participants learn relaxing warm up exercises, six gentle Tai Chi movements, and cool down exercises while listening to soft meditative music, and learning the principles of movement and balance.Please remember that even though our senses and motor skills decline with age, balance is a skill that can be preserved through exercise. Exercise, at any age, should be part of a normal daily routine. If you have not been exercising regularly, just do as much as you can do and in time you will see that your stamina has increased, you will feel more energized, and you will notice a difference in your strength. Try some of the recommended exercises, or call HealthLink to learn more about our classes. You will be glad that you did. Namaste!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 March 2014 Posted on March 11, 2014 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Eat Smart, Be Strong, Live Long!It is essential to maintain a healthy and active lifestyle, especially as you get older. Eating well and getting enough exercise can decrease older adults’ chances of getting chronic diseases, disabilities, and can increase life expectancy. Many do not consider that entering older adulthood means facing new and unique challenges beyond a change in weight and appetite.THE RECOMMENDATIONSIn September of 2011, the USDA released a new publication called “My Plate for Older Adults,” a chart which is a food pyramid style guide describing what older adults should be eating. The chart specifies that ages 60-74 should be eating 2 ½ cups of vegetables, 1 ½ cups of fruits, 6 oz. grains (3 oz. should be whole grains), 5 oz. protein, and 3 cups of dairy each day. The chart also gives examples for each food group, and states that the caloric intake should total 1,800 calories per day.According to Tufts University, a school that focuses on nutrition, it is recommended that these calories consist of foods that are high in vitamins and minerals and low in salt, sugars, and fats, especially trans fats and saturated fats (Mayer 2011). The My Plate chart also recommends physical activity such as walking, playing with your pet or grandchild, gardening, or another activity that you can enjoy with your friends (USDA 2011).THE CHALLENGESIn preparing this My Plate chart, the USDA took into consideration some of the concerns older adults face while trying to eat a healthy diet, such as not getting the recommended amount of fruits, vegetables, and exercise each day; ease of food preparation; food costs; access to certain foods; and oral health problems, like difficulties in chewing and swallowing foods.The Administration On Aging reports that oral health is the most overlooked issue related to poor health and nutrition in older adults. Dry mouth, inflammation of the gums due to poorly fitting dentures, root decay, and gum disease are just some of the oral health issues that older adults experience. Poor oral health affects nutrition because the digestive process begins at the time food enters the mouth. Saliva contains important enzymes that begin breaking down foods as the teeth chew the food, making it manageable to swallow. Poor oral health makes this process difficult. About one-third of adults over age 65 have untreated tooth decay. Severe gum disease can lead to chronic diseases such as diabetes, heart disease, stroke, and respiratory disease.STRATEGIES TO OVERCOME CHALLENGESBe sure to schedule regular appointments with your dentist.Tell the dentist about your oral hygiene routine to be sure that you are doing everything you can to ensure proper oral hygiene.When you plan your weekly menu, incorporate items listed in weekly sales flyers where you normally shop.Take advantage of fresh produce when it is on sale. If you can, blanch fresh vegetables (boil briefly and drain off excess water) and put them into freezer bags.If you can not purchase fresh vegetables, opt for frozen. Canned vegetables can contain sodium or other unwanted ingredients.When preparing foods, consider making extras that you can freeze in divided containers. Always label and date foods that go in the freezer to be sure of their freshness.If you have a hard time exercising for 30 minutes at a time, break it up into two 15 minute or three 10 minute intervals.For a free copy of My Plate For Older Adults or 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 February 2014 Posted on February 10, 2014 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Seven Simple Steps To A Healthier HeartAccording to the American Heart Association (AHA), four out of every ten Americans think that they have the ideal cardiovascular health. Are you one of them? By understanding the risk factors associated with heart disease and taking an honest look at your lifestyle choices, you can gain a more realistic picture of just what your cardiovascular health truly is. More importantly, if need be, you can take steps to get back on track!MANAGE YOUR BLOOD PRESSUREHigh blood pressure (also known as hypertension) is considered the “silent killer” because it has no symptoms, unless significant damage has already been done. It’s also the single most significant risk factor for heart disease. According to the AHA, one out of every three adults has high blood pressure, but about 20% of them do not know they have it. Only about half of those who know they have high blood pressure have it under control.What can you do about this? Know your numbers! Have your blood pressure checked. If it’s high, discuss lifestyle changes with your provider and take medication as prescribed if necessary. (Be sure to discuss any side effects with your provider…don’t just stop taking your medication!) Eat a healthy, balanced diet (easy on the salt / sodium) and exercise for 30 minutes each day.GET ACTIVEA recent survey by the AHA shows that less than two out of every ten people get the recommended 150 minutes of exercise every week. People who exercise have better health than those who do not. What can you do? After checking with your provider, start an exercise program that raises your heart rate for 30 minutes a day. Don’t have 30 minutes? Try breaking that into two 15 minute sessions or even three 10 minute sessions!So, what if you don’t like to exercise but you like to read? How about an audio book while you walk? Many libraries have a wide variety of audio e-books available. If you are more social, how about getting together with friends for a walk, or joining an exercise class together?CONTROL BLOOD SUGARAdults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. For those with diabetes, controlling blood sugar is key in reducing cardiovascular risk. The carbohydrates we eat are turned into glucose (a type of sugar) to help maintain energy. Simple carbohydrates, like white bread and sweets, elevate our blood sugar faster than other healthier foods. This causes the body to produce extra insulin to manage energy levels, but also encourages the growth of plaques in our arteries, increasing the risk of heart disease and stroke.What can you do? Discuss your risk factors for diabetes with your provider and ask about a blood sugar test. If you have been diagnosed with diabetes, work with your provider to manage it. A healthy diet, portion control and physical activity are key in controlling blood sugar.CONTROL CHOLESTEROL, EAT BETTER, LOSE WEIGHTEveryone has cholesterol, which is a waxy substance in the bloodstream and cells. Some cholesterol is important for good health, but too much can put you at risk for heart disease and stroke. Bad cholesterol, or LDL, slowly builds up along your artery walls. Over time, they combine with other materials in your bloodstream and form plaques, or thick substances that narrow the arteries making it harder for the blood to flow smoothly.How can you control cholesterol? About 25% of cholesterol comes from the food we eat, so making healthier food choices is important. Fish, lean meats, beans, whole grains, low fat dairy products, fruits, and veggies are all great choices you can incorporate into your diet. Start the tradition of ‘Meatless Mondays,’ or try making a large dinner salad once a week with homemade salad dressing, substituting half of the oil with no sugar added fruit juice, lemon or lime juice, or rice vinegar which has a sweet taste.Eating better will in turn, help you lose weight. According to the AHA, a body mass index (BMI) of less than 25 is what you need for optimal cardiovascular health. BMI is a height to weight comparison that identifies your ideal body weight. You may be able to have your BMI tested at your doctor’s office, or at health screenings like those offered by HealthLink. You should also know how many calories you need to eat each day, and be sure to get enough activity.DON’T SMOKECigarette smoking increases the risk of coronary heart disease and is the leading cause of preventable disease and death in the U.S. Even if you have been smoking all of your life, your body will begin to repair itself the moment you stop smoking.Talk with your doctor about ways to quit. Try calling the Smokers’ Quitline at 1-866-697-8487 (nysmokefree.org) for advice, tips, and a free starter kit including a set of patches. You can also join the Smokefree Support Group that meets at NathanLittauerHospital or call HealthLink to speak with a cessation coach.After reading about the seven simple steps to a healthier heart, you probably recognize a recurring theme. Make better choices when it comes to food and get 30 minutes of exercise each day. Focusing on those two areas alone will help you take great strides towards improving your heart and overall health in 2014 and beyond!For more information, contact HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org, see our website at www.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 January 2014 Posted on January 15, 2014 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Make Resolutions That Will Last All YearAt midnight on January 1st, many of us were shouting Happy New Year, and singing the traditional New Year’s Eve song, Auld Lang Syne. It’s also a time when people start thinking about the year ahead and making resolutions, making lists of things they don’t want to do, and how they will deprive themselves of the things they like and enjoy. Why not make some resolutions this year that will add to the quality, health, and happiness of your life?HERE ARE SOME SUGGESTED RESOLUTIONS FOR 2014Everything in ModerationNow, we all know that donuts and French fries are not good for us, but what is the likelihood of giving them up altogether? If you set the standards too high, you will wind up failing, feel badly about yourself and be less likely to “stick to it.” Instead, why not allow yourself a portion of those foods once or twice a week. Set a day, like Friday, for one treat. When you know you are going to have that treat on Friday, you will be more motivated to stick with the healthy foods throughout the rest of the week.Choose LocalFruits and vegetables are important, they give us the vitamins and minerals we need to stay healthy. Why not support local farmers, and in turn, end up with better tasting products, since local products get from the farm to the shelf quicker. Try visiting your local farm stand or farmer’s market (a little harder to find in the winter) or your local food coop, likely open all year long. If you are computer savvy, check out LocalHarvest.org for more information on local produce.Move More If you don’t really like to exercise, or if you are not already involved in daily movement, resolving to spend three hours in the gym probably will not go well. Try setting SMART goals – specific, measurable, attainable, reasonable, and timely. For example: “I’m going to walk at the mall, 30 minutes a day, on Monday, Wednesday and Friday for the next two months.” Or, “I’m going to take a senior water aerobics class at the Y for 8 weeks, starting next week.” Also, gyms and exercise classes are fun but don’t forget to think outside the box! Try hiking, snowshoeing, or cross country skiing. Don’t forget about walking at the mall or a local school, museums, and while site seeing.Try Something NewPeople stick with what they know and commonly say, “if it isn’t broke, don’t fix it.” Why not spice things up a bit. Try having a “meatless Monday” or that new (healthy) recipe you saw recently in a magazine. Start one of those hobbies you have always thought about. Get involved in the community by volunteering at your local hospital, soup kitchen, animal shelter, or theater program. Take a vacation to a place you have always wanted to go but have never been. Have An Attitude of Gratitude…All Year LongSend hand written letters and cards to those you love, letting them know just how much they mean to you. Maybe even send a care package “just because” to let people know you are thinking about them. It is so nice to receive letters in the mail with warm thoughts and messages from loved ones, isn’t it? Start the “gratitude jar” tradition. Use any glass jar you have on hand, and decorate it any way you like. Each time you are grateful for something, write it on a slip of paper and put it in the jar. Review the slips with family and friends on December 31st, reminiscing about those events will allow you to enjoy them again. Lastly, remember to celebrate your efforts towards keeping your resolutions, and have a happy and healthy 2014!For more information, contact HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org, see our website at www.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 December 2013 Posted on December 17, 2013 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator The Healing Power Of Gratitude‘Tis the season when we’re reminded to count our blessings and help those in need, however there are many benefits to embracing an “attitude of gratitude” all year long that you must consider. Reminding yourself to be thankful for the things that you have in life rather than focusing on what you don’t have, can change your life profoundly.The ResearchIn fact, according to Robert Emmons, PhD. at the University of California, there are many physical health, physiological well-being, and relationship benefits of practicing gratitude. Dr. Emmons has been studying the effects gratitude for over ten years, working with more than 1,000 people ages 8 to 80, and found some of the effects of practicing gratitude to include: stronger immune system, less aches and pains, lower blood pressure, higher levels of positive emotions, happiness and optimism, more generosity, forgiveness, and people were also more outgoing. According to Emmons, practicing gratitude can also help us in celebrating the present moment, blocking negative emotions, resisting stress, and feeling a higher sense of worth. So, what can you do to recognize and express your gratitude?Strategies to Begin Practicing GratitudeStart a gratitude journal and record those things that you are grateful for. It will likely take just a few minutes each day to jot down things like spending time with loved ones, receiving a special letter or a phone call, family, great job, etc. Keep a notebook by your bed and write for a few minutes each morning or at night before you go to sleep to reflect on the day.Think about life according to the “George Bailey Effect” (referencing the character George Bailey from the movie It’s A Wonderful Life). Choose something that is special to you, either a person, place, or event that is meaningful to you and write about how your life would be different without that special person, place, or event. This will help you cultivate a deeper appreciation for that which you do have in life, and take the focus off of what you don’t have.Slow down this holiday season and do only what you really want to do. Often times we do things out of obligation and then don’t enjoy ourselves while doing them. Enjoy yourself, be grateful for the time you can spend with friends and loved ones, and learn that it’s ok to say no, you don’t even have to give an explanation.Paying it forward is another way to express our appreciation for all of the blessings bestowed upon us. If someone does something nice for you, do something nice for someone else that may be in need. You can also take part in a random act of kindness and do something nice for someone just because.Finally, change your self talk into grateful thinking (Psychology Today). Self talk is “the endless stream of unspoken thoughts that run through our heads every day” (Mayo Clinic 2011). For many of us, our self talk focuses on negative thoughts and messages. It is important to turn off those negative thoughts and tune in to more positive ones. We can do that by re-framing our thoughts. Start by thinking about situations differently and focus on the positive and all that we have to be grateful for. Think of the glass as half full rather than half empty. Then, focus on the things that you can change, rather than on the things you can’t.Practicing gratitude can make you happier, improve your health, well-being, and even your relationships. So, practice gratitude, be happy, and in turn, be healthy!For more information, contact HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org, see our website at www.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.
