Wellness Words May 2013 Posted on May 15, 2013May 15, 2013 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator OsteoarthritisWHAT IS IT?Osteoarthritis (also known as degenerative arthritis, hypertrophic arthritis, or age-related arthritis) implies an inflamed joint by its very name. Osteoarthritis (OA) develops over time as our joints age. Don’t confuse OA with osteoporosis, which is a condition that causes thinning of the bones.According to the Cleveland Clinic, osteoarthritis is the most prevalent form of arthritis in the United States, affecting more than 70% of adults between 55 and 78 years of age. Women are affected more than men. OA is very common and can be impacted by obesity, injuries we have sustained through our lives, age, and genetic disposition. OA can cause our joints to become stiff and painful. Any of our joints can be affected, such as the joints in our hands, knees, hips, neck, and back.HOW DOES THIS HAPPEN?Our bones are cushioned at the ends by joints. Our joints contain cartilage and fluid, which act as “shock absorbers.” According to the Mayo Clinic, cartilage is a firm and slippery tissue that allows “frictionless joint movement.” Repeated use of our bones causes deterioration of the cartilage and fluid in the joint. When cartilage deteriorates, our bones begin to rub against each other.Thitinan Srikulmontree M.D., a Rheumatologist at San JuanMedicalCenter, postulates that when this happens, it results in the inflammation of the area around our joints, bone deterioration, and a reduction in range of motion. Dr. Srikulmontree says that the symptoms of OA are different for each person, and can include swelling, pain, stiffness, warmth, and creaking of the joints. OA can affect anyone age 40 and older. The risk factors are: obesity, injuries to the joints, having family members with OA, or joint deformities.DIAGNOSING OAThere are different ways doctors can diagnose this type of arthritis in patients. According to WebMD, an x-ray allows doctors to see if there has been a loss of cartilage in the joint area. Other tests used to diagnose OA examine joint fluid, and analyze the location of the problem, the duration, and the type of symptoms that are occurring. Finally, through surgical procedures, doctors can view joint spaces to locate any abnormalities. The diagnosis process is different for each patient.HOW DO YOU MANAGE OA?There are many types of treatments for OA from medication to surgery. Since the effects and symptoms of OA differ so much from person to person, only your doctor can tell you what treatments are right for you. There are other things that you can do to minimize the effects that OA can have on your daily living. First and foremost is weight loss and healthy lifestyle. According to Dr. Srikulmontree, each pound we lose reduces the amount pressure put on our joints, which eases pain. If you don’t have OA, the weight loss decreases the likelihood that you will develop it.Eating a healthy diet with plenty of fruits, vegetables, lean proteins, and whole grains can help you maintain a healthy weight. Exercise can help strengthen muscles, decrease pain, and can lessen the chance of disability due to OA. It’s best to check with your doctor or physical therapist before starting any type of exercise, but generally “low impact” exercise is desirable. Activities such as swimming or taking an arthritis Tai Chi class can help reduce pain and improve overall fitness. Using canes, leg braces, and hot or cold therapy can help decrease pain.Dr. Srikulmontree also suggests some other steps you can take to help you manage OA. They include cushioning your neck and back while sitting and sleeping, adjusting things around the house to access them easier (for example, raising your chair or toilet seat), and avoiding repeated joint motions like bending,For more information, attend a free program entitled ‘Osteoarthritis’ on May 22 from 12 noon to 1 p.m. in Littauer’s Auditorium presented by Dr. Donald Raddatz, Rheumatologist of Cooperstown. For more information, call HealthLink Littauer at 736-1120.
Wellness Words April 2013 Posted on April 11, 2013 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Advance Care PlanningWhere Do You Want Your Life To Go? What are your long term care goals and wishes? What are your preferences on the best living environment for you, pain management, having control over decisions regarding your health care, your end of life wishes? Does your family and loved ones know how you feel? It is important to think about what you would like your long term care to look like and make sure that your family members are aware so they can ensure your goals are met and your wishes are honored.How Do You Begin?April 16 is National Health Care Decisions Day, a time when you are encouraged to discuss this important information with family and loved ones. That would be an ideal day to visit TheConversationProject.org where you can gather ideas about what and how to discuss this information with your family.What The Research ShowsSurveys done by The Conversation Project suggest that only 44% of people say that they have communicated their end of life wishes to their families and loved ones. Many times, what people say they want to happen and what actually happens is very different. The Center for Disease Control reports that 70% of people say they prefer to remain at home during their final days. However, 70% of people wind up in a hospital, nursing home, or other long-term care facility. The California Health Care Foundation found that 82% of people think it is important to put their long term care wishes in writing, but only 23% of people actually do it. You should be the expert on your wishes, because you know better than anyone else what you would want for your long term care.Building A Road Map For Difficult ConversationsDeciding how you want to live can seem like a difficult task. Here are some important things to consider that can help guide you to developing a road map to your long-term care conversation. Read each statement below and rate them on a scale from 1-5, 1 being the least important and 5 being the most important.Rating Scale12345I want my doctors to do what they think is best. I want to be in charge of each decision made about me. I am worried that I won’t get enough care. I am worried that my care might be too aggressive. I want to live as long as possible, no matter what. Quality of life is more important to me than quantity. I wouldn’t mind going to a nursing facility if necessary. I want to live independently no matter what. I want my loved ones to abide by my wishes,even if they don’t agree with me. I want my loved ones to do what they think is best for me,even if it goes against my wishes. Who should you talk to?Who do you want to speak on your behalf regarding health related issues? Choose someone that you can trust to speak for you. Think about when would be a good time to have this conversation, and where you would be most comfortable. Be sure that you have your road map for this conversation. You could start the conversation by asking for help with something, or by saying that you would like help in thinking about the future.What else should you be thinking about?Patricia Bombard MD, Vice President and Medical Director of Geriatrics for Excellus Health Plan, suggests that families need compassion, support, and education when helping Seniors make plans for their lives. Goals and decisions should be focused on the individual’s desires first and foremost, and be based on reliable information.Keeping that in mind, it is very important to think about what medical interventions you would want or would not want – such as resuscitation, a feeding tube, or a breathing machine, and then determining if these services are available to you at facilities you may wish to reside in, such as assisted living facilities.You could also consider using legal and medical documents to put your wishes on paper. There are a few different forms that are important. First is Advance Care Planning, which is a document that will summarize everything you have been reading about in this article. An Advance Directive, or a Living Will, is a document that states your wishes for health care in the event that you are unable to communicate them. Finally, a Health Care Proxy is a document that identifies the person you chose to make medical decisions on your behalf in the event that you are unable to do so.For more information, ideas and links to important documents, visit theconversationproject.org and compassionandsupport.org. You can also attend a free program entitled ‘Advance Care Planning’ on April 24 from 12 noon to 1 p.m. in Littauer’s Auditorium presented by Reverend Bonnie Orth, Pastoral Care Coordinator. For more information, call HealthLink Littauer at 736-1120.
Wellness Words March 2013 Posted on March 12, 2013 by Dakota Pike HealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Making Healthy ChangesThe little changes we make in our lives, like eating better and exercising more, can result in BIG changes in our overall health. Incorporating changes into our daily routines is not always easy. We have to remember to start out slow and focus on one thing at a time. Often the REAL challenge is learning how to make these changes “stick.”Brain FoodDr. Neal Barnard, author of “Power Foods for the Brain: An Effective Three Step Plan to Protect Your Mind and Strengthen Your Memory” and nutrition researcher at George Washington University, advises that there are foods we should and should not eat to help prevent disease, specifically Alzheimer’s disease. In a report on CBS News, Dr. Barnard recommends avoiding trans-fats and saturated fats, as they have been shown to increase our chances for Alzheimer’s disease by 300-500%. He suggests we eat dark berries, leafy green veggies, fruits, whole grains, beans, almonds, and other foods high in Vitamin E, as they are associated with keeping the brain healthy. Dr. Bernard also recommends getting enough sleep and 30-40 minutes of exercise three times a week.Authors Jeanne Segal, Ph.D. and Gina Kemp of Helpguide.org also suggest that eating brightly colored fruits, leafy vegetables, fish, and nuts can increase your ability to stay focused and decrease your risk of Alzheimer’s disease. Evidence suggests that adding fish and shell fish, olive oil, nuts, whole grains, and other healthy fats, with minimal red meats to your diet, can improve brain function. The Alzheimer’s Association Research Center (alz.org) supports the idea that exercise, along with a heart-friendly diet, may have positive effects on the brain.Speaking of Exercise…Did you know that there are benefits to exercising outdoors that can not be replicated in a gym or indoor setting? According to Gretchen Reynolds, writer for the NY Times, studies have shown that exercising outdoors has many advantages including:Better workouts due to terrain changes and wind resistanceLonger workouts that occur more frequentlyIncreased vitality, enthusiasm, and pleasureDecreased depression, stress, and fatigueImproved mood, which could be related to being in the sunlightThe Sunshine VitaminIn the winter, we typically don’t get out in the sun as much as we do throughout the rest of the year. Lower levels of sun exposure means we aren’t getting as much Vitamin D as we should. According to the Mayo Clinic, aging adults are among those at risk for Vitamin D deficiencies. It is the opinion of Richard P. Huemer, M.D., that this lack of sunlight is linked to SAD, or Seasonal Affective Disorder, which can cause weight gain, fatigue, and irritability. On the other hand, getting outdoors to exercise in winter can:Improve overall moodImprove brain functionBoost immune functionThe Mayo Clinic recommends that just ten minutes of sun exposure a day is all you need to prevent Vitamin D deficiency. The Mayo Clinic also suggests that Vitamin D may help in preventing osteoporosis, hypertension, cancer, and some auto-immune diseases.Making It Stick…One Step At A Time!Change can be difficult and overwhelming. How can we incorporate change in our lives while keep the process from becoming cumbersome? Adam Davey, Associate Professor of Public Health at Temple University in Philadelphia, suggests that taking one small step at a time can increase your willingness to take the next step. Ann Constance, Director of the Upper Peninsula Diabetes Outreach Network, supports the idea that plans for change should be:Specific, measurable, and achievableIncorporated into one’s daily routine until it becomes a habitThat you should not give up!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 February 2013 Posted on February 15, 2013February 15, 2013 by Dakota Pike HealthLink Littauer’sWELLNESS WORDSSubmitted by Wendy Chirieleison, MS EdCommunity Health Educator Keep Your Heart Healthy By Maintaining Emotional Health & Well-Being!It is February, Heart Health Month, and we all know how important it is to keep our hearts healthy! We have learned different tips on keeping our blood pressure and cholesterol in check, making healthy food choices, and exercise strategies. Did you know that it is equally important to maintain good emotional health and well-being?What Does Research Tell Us?According to Cummings & Henry (1961), as people enter into late adulthood, a very typical and gradual withdrawal or disengagement from physical, social, and psychological activity occurs. People may show less interest in the world, become more reflective, and have fewer social interactions on a day-to-day basis (Quinnan 1997).Studies have been done to determine whether this disengagement has any negative effect on aging adults. While studies show that disengagement is a very normal part of aging, and sometimes a healthy occurrence, they also show that adults who remain active and involved were sometimes happier than those that had disengaged (Crosnoe & Elder 2002).What Does This Mean?Now, these findings do not suggest that you have to be busy every minute of the day. The “less is more” motto applies here, as less activity will bring yougreater enjoyment because you can focus more of your time on the activities that really matter to you.What Can We Do?According to Hutchinson & Wexler (2007), participating in the same type of activities and interests you had when you were middle-aged will help you age successfully, maintain a sense of well-being and self-esteem, and keep you satisfied with life.Consider the significance of others, such as our friends and family. Social support is the comfort that comes from people who care about us. According to Antonucci (1990), this support plays a critical role in maintaining happiness and successful aging.We can receive social support from a number of different sources including:Friends and acquaintances – who can offer a sympathetic ear, be a sounding board for issues or concerns, and provide agreatdegree of understanding to people experiencing problems, like the loss of a spouse.Family members – like siblings, who can provide an unusual amount of emotional support as they share old, pleasant memories from childhood to the present time. Also, children can provide agreatdeal of comfort and security by helping their aging parent to understand resources that are available to them, discussing important family matters, and to help care for their parents.How Do We Do This?Here is a list of things that you can do towards improving your emotional health and well-being, according to Diana Rodriguez (EveryDayHealth.com):Get up early and drink a nice hot cup of coffee or tea while enjoying the sun, birds, and other things going on outdoors.Take a walk every day, even if it is a short one.Schedule regular social events with friends and family.Find time to be alone with your spouse.Adopt a pet.Treat your senses by lighting candles, putting fresh cut flowers around the house, or getting a massage.Foster a new hobby like gardening, knitting, sewing, or bowling.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 2013 Posted on January 8, 2013February 28, 2013 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson RN BSCommunity Health Educator Resolve To Drive Less To Lose Weight!For many people, the New Year brings new goals for positive changes in their lives. Weight loss through diet and exercise tops many lists. But too often these goals are too broad with many changes to be made at once. Resolutions don’t have to be such daunting challenges. Remember the KISS analogy – Keep It Simple Seniors.For example, if weight loss is your goal, making another vow – to drive less – can help. It is as simple as that, according to a new study by theUniversityofIllinois. And for an added bonus, driving less can help the environment by reducing fuel consumption and emissions.Obesity isn’t just a one dimensional issue. It is also societal. The good news is there are changes that we can make as individuals that will help not only ourselves but can lead to more positive social changes. Driving less (replaced by more physical activity) even if it is only one mile less automobile travel each day, leads to a lot less fuel consumption. One environmental expert recently pointed out that “It’s a positive step regardless of the motivation behind it.”According to Samantha Heller, Clinical Nutritionist at Derby Hospital in Connecticut, “If you’re making healthy changes like driving less – whether it is to lose weight or because you want to go green and save fuel, your body doesn’t care why you are doing it. You will still reap the benefits.”The average BMI, a measure of a person’s body mass, has increased in the last two decades. Previous research at the Center for Disease Control and Prevention (CDC) found that obesity in theUSAhas created a $42 billion rise in health care costs as well as created fuel consumption of at least 1 billion additional gallons of fuel.If we each decide to drive one less mile a day and to eat 100 less calories, the effect on national obesity and fuel consumption levels would make significant improvement in our own as well as our society’s health and well being, according to Sheldon Jacobson of the University of Illinois. And we are talking about saving billions of dollars.If you are wondering at this point how you are going to make this doable, the experts have some simple solutions. One suggestion is simply to park further away from wherever you are going and walking more to get there instead of riding around parking lots waiting for the closest parking spots.Additionally, if we also eat 100 calories less a day, which dieticians tell us is as simple as eating one less banana or a couple less small cookies, it will make us lose weight even faster. Small changes can add up fast.Focusing on simple actions that cut a few daily calories and/or help you to exercise more than usual, will help you accomplish your goals without a lot of effort, according to a study recently published in the Journal of Preventive Medicine. Good luck with your 2013 resolutions!For more information, contact your healthcare provider, Littauer’s Outpatient Nutritional Counseling at 773-5413, or 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 2012 Posted on December 13, 2012February 15, 2013 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson RN BSCommunity Health Educator HEALING POWER OF GRATITUDEThis is the time of year that asks us to count our blessings and to help those less fortunate. However, it is also a season which frequently brings high stress with all of the accompanying physical ailments such as headaches, fatigue, colds or even heart attacks. Those with chronic illnesses may even find their condition deteriorating under the pressures of the holidays.There is hope for us to become happier and healthier simply by learning to have an “attitude of gratitude.” Gratitude is not about “looking on the bright side” or denying reality. Gratitude goes much deeper than that, according to recent research in the emerging field of positive psychology. It’s about learning from a situation, taking the good to help deal with life’s challenges. According to research at the Harvard School of Medicine, there is a very real connection between gratitude and good health. An estimated 90% of all doctor’s visits are for stress-related ailments. Evidence suggests that today’s biggest health challenges are heart disease, cancer and diabetes—all conditions that have been liked to chronic stress.Thankfully, stress is not so much a result of what is going on in our lives as it is about how we perceive those things. The good thing is that we have some control over how we look at life’s challenges.Robert Emmons PhD. of the University of California, Davis wrote the first scientific study on gratitude, its causes, and potential impact on physical health. He showed conclusively that gratitude has a positive effect on reducing pain, improving digestion and strengthening the immune system.A related study at the University of Connecticut found that gratitude can have a protective effect against heart attack. They also found that participants who had experienced one heart attack – but who saw benefits and gains from it, such as being more appreciative of life – experience a significantly lower risk of having a second heart attack.To increase your level of gratitude, here are suggestions for getting started.Keep a gratitude journal: Set aside time daily or even weekly to record several things you are grateful for. Typically, people list 3-5 things. This is probably the most effective strategy for improving gratitude by causing you to pay attention to the good things in your life.Change your self-talk: Most of us are unaware of the negative things our mind focuses on each day. The first step is to pay attention to these negative thoughts and realize even if we think we are justified – the only person’s health they are hurting is our own. Try reframing these thoughts by finding a more positive way to look at the situation. Instead of complaining about all the things you can no longer do, try changing that to all the things you can still do. Gratitude will help you to be healthier and happier. It can also improve your relationships and make you feel more in control of your life. Practice being grateful … it is truly good for you!For more information on health and wellness, call HealthLink Littauer at 736-1120, 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.
