Wellness Words March 2019 Posted on March 14, 2019 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant Go For Whole Grains!Celebrate National Nutrition Month by brushing up on your knowledge of what healthy eating really means! According to the United States Department of Agriculture, a healthy diet involves eating all five food groups including fruits, vegetables, grains, protein and dairy.The 2015-2020 Dietary Guidelines For Americans recommends adults consume a variety of fruits and vegetables, switch to non-fat or low-fat dairy products, limit added sugars and saturated fats, and shift towards eating more whole grain foods. Specifically, about half of all grains consumed should be whole grains.So, what’s the difference between a whole grain or a refined (also called processed) grain? A whole grain contains the entire grain kernel and is made up of three layers including the bran or outer layer, the endosperm or middle layer, and the germ or inner layer. According to the Dietary Guidelines For Americans, the outer layer is rich in fiber and contains B vitamins and trace minerals, the middle layer contains carbohydrates and some proteins, and the inner layer is filled with many nutrients including antioxidants, Vitamin E, B vitamins and healthy fats.Unlike a whole grain, a refined grain is processed, meaning parts of the grain are removed. A refined grain only contains the endosperm, or middle layer, so much of the nutrients that benefit your body are taken away when grains are processed.Eating whole grains along with a healthy diet can help reduce the risk for developing some chronic diseases like heart disease or diabetes. To add more whole grains to your diet, the United States Department of Agriculture recommends these tips:Make Simple Shifts – Try choosing 100% whole grain bread, bagels, or pasta instead of white bread, bagels or pasta. Change one or two things at a time until you’ve made half of your grains whole grains.Check The Label – Read the ingredients list to be sure you’re choosing whole grain foods. Foods that are 100% whole grain usually list whole grains as the first ingredient or the second ingredient, after water.Have A Whole Grain Snack – Popcorn is a healthy whole grain snack when made with little salt and no butter. Other whole grain snack options include whole wheat or rye crackers and brown rice cakes.Modify Your Baking Recipes – Try substituting buckwheat or oat flour in your favorite pancake or waffle recipes in place of white flour.Plan Ahead – Cook extra brown rice or quinoa during your free time and refrigerate half of it to enjoy later in the week. This makes it easier to add extra whole grains to your meals.If you would like to learn more, attend a special program on ‘Meal Planning & Grocery Shopping’ presented by Erika Winney MS RD CDN, Littauer’s Clinical Nutrition Manager on March 27 in Littauer’s Auditorium.You are invited to join us for a buffet-style luncheon at 11:30 for $6 or attend the presentation only at 12 noon at no charge. To attend, call HealthLink Littauer at 518-736-1120 or email healthlink@nlh.org. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words February 2019 Posted on February 11, 2019February 11, 2019 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant February Is American Heart MonthDid you know the leading cause of death for both men and women in the United States is heart disease? According to the Center for Disease Control and Prevention, about 630,000 Americans die from heart disease every year. Therefore, it’s important to stay educated on heart health, know the risk factors associated with heart problems, and the steps you can take to protect yourself against such problems.Speaking of heart health, you’ve probably heard the terms cardiovascular disease, heart disease and coronary artery disease, but do you know the difference between them?Cardiovascular Disease (CVD)The National Heart, Lung, and Blood Institute defines cardiovascular disease as a broad term used to describe any type of disease that affects either the heart or the blood vessels. Heart disease is considered a type of cardiovascular disease. All heart diseases are considered cardiovascular diseases, but not all cardiovascular diseases are heart diseases.Heart DiseaseThere are several types of heart diseases, all of which affect the heart. While coronary artery disease is the most common type of heart disease, there are many other conditions that affect the heart. These conditions may include but are not limited to arrhythmias, heart failure and cardiomyopathy. An arrhythmia is an irregular heartbeat that can be either very fast or very slow, heart failure occurs when the heart cannot pump enough blood to supply the body’s needs, and cardiomyopathy is a condition that affects the heart muscles, resulting in a weakened heart.Coronary Artery Disease (CAD)Coronary artery disease is a type of heart disease and, according to the American Heart Association, is actually the most common type of heart disease, affecting more than 16.5 million Americans. CAD occurs when there is a buildup of plaque in the arteries. This plaque is usually made up of fat, cholesterol, calcium or other substances. When plaque builds up, the flow of oxygen-rich blood to the heart is blocked and can lead to chest pain and heart attack.Promoting Heart HealthWhile there are some uncontrollable risk factors that increase the chance of developing cardiovascular disease, like age or family history, there are many risk factors that we can control. High blood pressure, high cholesterol, smoking, diabetes, obesity, a poor diet and inactivity can all greatly increase your chance of developing cardiovascular disease. In order to promote heart health and protect against CVD, the National Institute of Health recommends:Keeping your blood pressure, cholesterol, and A1C levels in check by visiting your healthcare provider on a regular basis.Reducing the amount of salt you eat to no more than 2,300 mg per day.Increasing the amount of fruits, vegetables and whole grains you eat.Engaging in physical activity on a regular basis.Maintaining a healthy weight.Not smoking.Managing stress.For more information, contact your healthcare provider or call HealthLink Littauer at 518-736-1120. You can email us at healthlink@nlh.org or visit our wellness center on 2 Colonial Court in downtown Johnstown. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words January 2019 Posted on January 10, 2019 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant Thyroid AwarenessJanuary is thyroid awareness month! You’ve probably heard of the thyroid gland before, but do you know what it does? According to National Institutes of Health, the thyroid is a small, butterfly-shaped gland that’s located in the base of the neck and produces thyroid hormone. While it is a relatively small gland, the thyroid plays a big role in how our bodies function.For example, the thyroid gland regulates many of the organs within our bodies including the heart, brain, liver, kidneys and skin, and affects things like our heart rate, digestion, breathing and body temperature. Therefore, to protect and maintain your body’s overall well-being, it’s important your thyroid gland works properly.The American College of Endocrinology estimates roughly 30 million Americans are affected by thyroid disease, altering the function of their thyroid gland. The two most common conditions of thyroid disease include hyperthyroidism and hypothyroidism.Hyperthyroidism occurs when the thyroid gland produces too much thyroid hormone and increases the activity of the body systems. According to the Department of Health and Human Services, symptoms of hyperthyroidism include weight loss, eating more than normal, increased heartbeat, irritability, problems sleeping, feelings of anxiety or nervousness, feeling warm more easily, increased sweating, muscle weakness and increased bowel movements or diarrhea.While it is not the only cause, the most common cause of hyperthyroidism is an autoimmune disorder known as Grave’s disease. This disorder causes the thyroid to produce more thyroid hormone than the body needs.Hypothyroidism occurs when the thyroid gland doesn’t produce enough thyroid hormone, slowing down the function of the body systems. The Department of Health and Human Services lists common symptoms of hypothyroidism as weight gain, feeling cold more easily, sweating less than normal, muscle weakness, muscle or joint pain, feeling sad, depressed or extremely tired, dry skin, thinning hair, a swollen face or hoarse voice and constipation.Another autoimmune disorder, known as Hashimoto’s disease, is the most common cause of hypothyroidism. Hashimoto’s disease causes your body’s immune system to attack the thyroid gland, causing swelling, scarring and decreased production of thyroid hormone.While thyroid disease is common, it is often hard to identify. Unfortunately, many symptoms of thyroid disease mimic other chronic conditions. One indication of a thyroid disorder may be a thyroid nodule or goiter. A thyroid nodule is a swelling in one section of the thyroid gland while a goiter is an enlargement of the entire thyroid gland. Not all nodules cause problems, but some can.If you have a family history of thyroid disease, swelling of the thyroid gland or experience symptoms of a thyroid disorder, talk with your healthcare provider. A simple blood test can determine whether or not your thyroid is doing its job.For more information, contact your healthcare provider or call HealthLink Littauer at 518-736-1120. You can email us at healthlink@nlh.org or visit our wellness center on 2 Colonial Court in downtown Johnstown. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words December 2018 Posted on December 10, 2018 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant Staying Healthy Over The HolidaysThe holiday season is upon us and with it comes times of celebration, visits with family and friends, and a greater appreciation of what’s important to us. The holidays present the perfect opportunity to value the gift of health and provide our bodies with a little extra self-care. In order to stay healthy and happy throughout the holiday season, try these tips:Wash Your Hands Frequently: According to the Center for Disease Control and Prevention, one of the most important steps you can take to maintain health and prevent sickness is to wash your hands. Be sure to rub fingers and palms together with soap for at least 20 seconds and rinse with clean, running water.Dress Appropriately: Exposure to cold weather can increase health problems for older adults. If you go outside, the CDC recommends dressing in layers. Keep your head, ears and hands covered and wear warm, dry shoes and socks to prevent frostbite and hypothermia.Eat Healthy: While the holidays can tempt us to indulge in unhealthy foods, do so in moderation. Incorporate some healthy dishes into your holiday meals or try swapping out a sugary dessert for a piece of fruit. The Dietary Guidelines for Americans recommends including all five food groups when preparing holiday meals (fruits, vegetables, grains, protein and dairy), and selecting lean cuts of mean such as turkey, roast beef or fresh ham. For more tips on preparing holiday meals, visit www.ChooseMyPlate.gov.Stay Active: The Physical Activity Guidelines for Americans suggest that older adults get at least 2 ½ hours of cardiovascular activities and two days of strength training activities each week. While the cold may keep you indoors, you can still find ways to be active! Dance to your favorite holiday music, get involved in activities at a local senior center, or walk around a local shopping mall with a friend.Manage Your Stress: The holidays can be hectic and stressful both mentally and financially. It’s important to take time for yourself and find ways to manage stress. According the American Psychological Association, the best way to avoid holiday stress is by setting realistic expectations for gift-giving, seeking support from friends and family and taking care of your health!Prevent Injuries: Injuries can happen to anyone at any time, especially around the holidays. Make sure to never leave fireplaces, stoves or candles unattended and use caution when hanging holiday decorations to prevent falls.Visit Your Healthcare Provider: Regular check-ups can help prevent future health problems and address any current concerns you may have. If you plan to travel over the holidays, ask your provider about special health precautions or recommended vaccinations.For more information, call HealthLink Littauer at 518-736-1120. You can email us at healthlink@nlh.org or visit our wellness center on 2 Colonial Court in downtown Johnstown. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words November 2018 Posted on November 12, 2018 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant DiabetesAccording to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), over 30 million Americans have diabetes with 1.5 million Americans newly diagnosed every year. What is diabetes?The NIDDK defines diabetes as a chronic health condition that occurs when blood glucose levels, or blood sugar, get too high. When you eat, your digestive system breaks down much of your food into glucose. Glucose is then absorbed into your blood and eventually used as energy.However, in order for your cells to absorb glucose they must be supplied with a hormone called insulin. Insulin acts as a key to “unlock” the cells and allow glucose to enter. When the body doesn’t have enough insulin or cannot use the insulin properly, glucose is unable to enter your cells and remains in your blood. This lack of insulin results in diabetes.Over time, diabetes can cause major health problems including heart disease, stroke, kidney disease and more. In light of November being ‘American Diabetes Month,’ it’s important to educate yourself on the different types of diabetes, the risk factors, and the steps you can take in preventing diabetes. Type 1 and Type 2 DiabetesThe American Heart Association classifies diabetes into two main forms: type 1 diabetes and type 2 diabetes. According to the NIDDK, if you have type 1 diabetes your body does not make insulin on its own. Therefore, you must take insulin every day.If you have type 2 diabetes your body either does not make insulin properly or does not use the insulin that is made properly. Type 2 diabetes is the most common form of diabetes and can usually be managed through diet and exercise.Other forms of diabetes include gestational diabetes, monogenic diabetes and cystic fibrosis–related diabetes.Risk FactorsThe National Institute of Diabetes and Digestive and Kidney Diseases lists several risk factors for developing diabetes including:Being 45 years of age or olderHaving a family history of diabetesBeing overweightLack of physical activityRaceOther health problems such as high blood pressurePreventionIn order to reduce your risk for developing diabetes, the American Heart Association recommends managing weight by consuming a heart–healthy diet that includes all five food groups and limits saturated fat, trans fat, salt and added sugars.Aim to get at least 150 minutes of physical activity each week at a moderate intensity. Moderate intensity activities may include brisk walking, light bicycling, or water aerobicsOther preventative measures include minimizing alcohol consumption, quitting smoking, lowering blood pressure and taking medications as prescribed by your healthcare provider. Education HealthLink currently offers a monthly ‘Diabetes Discussion.’ These free educational sessions are for anyone with diabetes, their family members and caregivers. A new topic will be discussed each month focusing on strategies to assist with managing this chronic condition.For more information on diabetes, talk to your healthcare provider or call HealthLink Littauer at 518-736-1120. You can email us at healthlink@nlh.org or visit our wellness center on 2 Colonial Court in downtown Johnstown. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words October 2018 Posted on October 8, 2018 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant SepsisWhat Is Sepsis?The National Institute of Health defines sepsis as a serious medical condition caused by the body’s immune response to an infection. In order to fight an infection, your body releases chemicals into the blood that cause inflammation and affect blood flow. Poor blood flow results in a lack of oxygen and nutrients supplied to organs, which can lead to organ failure and, in severe cases, death.It’s important to protect yourself against sepsis by knowing the risk factors, recognizing the symptoms, and talking with your healthcare provider to stay ahead of sepsis!What Causes Sepsis?There are many types of disease-causing organisms that can cause sepsis including bacteria, fungi and viruses. The National Institute of General Medical Sciences lists bacteria as the most common cause of sepsis. Often times, sepsis occurs from an infection within the blood, but sepsis can also result from an infection of a single body part such as the lungs, the skin, or the urinary tract.Who Is At Risk For Sepsis?According the Center for Disease Control and Prevention, anyone can be at risk for sepsis. Infections occur in all people, and all infections can lead to sepsis. However, individuals with chronic conditions like diabetes or heart disease are at greater risk for developing infections. Those more commonly affected by sepsis include adults 65 years or older, children under the age of one, and individuals with a weakened immune system.What Are The Symptoms?If you have an infection that does not improve, experience any of the following symptoms, or feel you may be at risk for sepsis, the CDC recommends contacting your healthcare provider immediately:Confusion or disorientationShortness of breathHigh or rapid heart rateFever, shivering or feeling very coldExtreme pain or discomfortFeeling clammy or sweatyHow Can I Protect Myself?In order to protect your health, talk with your healthcare provider about preventing infection, discuss the risk for sepsis, and how to manage chronic conditions. The CDC also recommends educating yourself and your loved ones on sepsis, as well as practicing good hand hygiene. Make sure to wash your hands anytime they are soiled or use an alcohol-based hand sanitizer to kill germs and prevent the spread of bacteria.If you would like to learn more, attend a special program on ‘All About Sepsis’ presented by Dr. Frederick Goldberg, Littauer’s Vice President of Medical Affairs & Chief Medical Officer, on October 24 in Littauer’s Auditorium.You are invited to join us for a buffet-style luncheon at 11:30 for $6 or attend the presentation only at 12 noon at no charge. To attend, call HealthLink Littauer at 518-736-1120 or email healthlink@nlh.org. We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
