Wellness Words March 2018 Posted on March 9, 2018 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant Nutrition & AgingAs you age, your body experiences many changes. To promote a long, healthy life it’s important to fuel your body with proper nutrients. Since March is National Nutrition Month, it’s the perfect time to educate yourself on what foods to eat and how to better your health throughout each stage of life. The National Institute on Aging recommends the following:Drink Plenty Of FluidsSometimes with age you lose your sense of thirst, however, it’s important to stay hydrated. Choose healthy beverages including water, low-fat or fat-free milk and 100% fruit juices to hydrate your body. Try to avoid drinks that have added sugar or excess salt as these can contribute to weight gain and cardiovascular problems. Choose Healthy MealsWhat you put into your body can greatly affect your health. Educate yourself on what foods to eat and how much you should be eating by visiting www.ChooseMyPlate.gov. Watch Your Portion Sizes A portion size is the amount of food you put on your plate or eat. Often times many people eat more than necessary, leading to weight gain and health problems. Therefore, it’s important to recognize how much you are eating so you can control your portions. Try using smaller plates or bowls – this will automatically make you choose smaller portions. Vegetables, Vegetables, Vegetables!Brighten your plate with a variety of vegetables. These are low in calories and provide the body with many nutrients and fiber. Eat To Protect Your Teeth And GumsAs you age, you may notice changes to your teeth or gums. This can make it harder to chew certain foods like fruits, vegetables, and meats. Try eating foods that are softer, including low-sodium soups, unsweetened fruit cups, or canned tuna. Use Herbs And Spices When You CookAge can affect your sense of smell and your sense of taste. Foods may seem to lose their flavor and taste differently from what they once did. Add some flavor back into your meals by using herbs and spices when cooking. Safety First!Don’t risk eating unsafe food as this can cause illness and be life-threatening to an older person. Avoid risky foods such as unpasteurized dairy or undercooked eggs, fish, meat, or poultry.Check The Nutrition Facts LabelKnow what you are purchasing and eating by looking at the nutrition facts label. Pay attention to the total calories, fats, sodium, and sugars for each food. To promote health, choose foods with fewer calories, limit the amount of fat you eat, and avoid excess salt and sugar.Finally, Eat While Socializing!Make your meals a time to connect with others. Plan a dinner with family or friends, or join a club or senior center to share a meal with others. This will make meal times more enjoyable, making it easier for you to be mindful of your nutrition.If you would like to learn more, attend a special program on ‘Nutrition & Aging’ presented by Erika Winney MS RD CDN, Littauer’s Clinical Nutrition Manager on March 28 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 2018 Posted on February 12, 2018February 12, 2018 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant February Is American Heart MonthIt’s the perfect time to learn about the importance of heart health and take the necessary steps to prevent heart disease. One of the main risk factors for heart disease is high blood pressure, also called hypertension. The American Heart Association notes that nearly half of Americans over the age of 20 have high blood pressure and don’t know it. Having high blood pressure is dangerous and can lead to heart attack or stroke. Therefore, it’s important to know your numbers and have your blood pressure checked regularly.What is blood pressure?According to the American Heart Association, blood pressure is the force of blood that pushes against your blood vessel walls, and it is measured in millimeters of mercury (mm Hg). When you have your blood pressure checked, it is written as two numbers, such as 110/70 mm Hg. The top number is your systolic number, which refers to the pressure in your arteries when the heart beats. The bottom number is your diastolic number, which refers to the pressure in your arteries when the heart is at rest. Normal blood pressure is below 120/80 mm Hg.What is high blood pressure?The American Heart Association defines a blood pressure reading of 130/80 mm Hg or higher as high blood pressure. If your systolic number, or top number, is 120 – 129, and your diastolic number, or bottom number, is less than 80, this is considered “elevated” blood pressure.What are the risk factors for high blood pressure?Certain risk factors increase your chances of developing high blood pressure. Some of these risk factors are controllable, and some are not.The risk factors you can control include:Smoking and secondhand smoke exposureDiabetesBeing overweight or obeseHigh cholesterolConsuming an unhealthy dietBeing physically inactiveThe risk factors you cannot control or change include:Family history of high blood pressureRace/ethnicityGenderIncreasing ageChronic kidney diseaseObstructive sleep apneaHow do you determine if you have high blood pressure?In order to determine whether or not you have high blood pressure, you must get it checked regularly by your physician or healthcare provider.Are there steps I can take to manage or control my high blood pressure?Yes! If you have high blood pressure, follow these tips from the American Heart Association:Don’t smoke and avoid exposure to secondhand smokeMaintain a healthy weightConsume a diet that is filled with fruits, vegetables, whole grains, and low-fat dairy products while minimizing intake of saturated fats and trans fatsDecrease your salt intake! Try to consume less than 1,500 mg of salt a dayChoose foods that are rich in potassiumLimit alcohol intakeGet active! The AHA recommends getting at least 90 to 150 minutes of cardiovascular activity each day, as well as performing resistance or weight training activities three times per weekTake your medications as prescribed by your providerEducate yourself – know what your blood pressure should be and work to achieve those numbersIf you would like to learn more, attend a special program on ‘Healthy Hearts’ presented by Nicole Higgins R.P.A., of Littauer’s Primary Care Services, on February 28 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 January 2018 Posted on January 9, 2018 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education Assistant Alzheimer’s DiseaseJust as our bodies change with age, so do our brains. As we get older, most people tend to notice occasional forgetfulness, a slowed thought process, or a mouth that can’t always speak what the mind is thinking. However, serious forgetfulness or confusion with age can be a sign of failing brain cells. These failing brain cells may indicate the onset of Alzheimer’s disease. What is Alzheimer’s disease?According to the Alzheimer’s Association, Alzheimer’s disease is the most common form of dementia, a general term used to describe a severe decline in mental ability. Due to the severity of decline, those that have the disease cannot maintain their usual day–to–day activities. Alzheimer’s is a gradual, progressive disease that worsens over time, and is not a normal part of aging. In the early stages, individuals experience mild memory loss. As the disease progresses, people often lose their memory, their ability to carry on conversations, and their ability to respond to their surrounding environment. How does Alzheimer’s disease affect the brain?Scientists are still uncertain of the exact cause and process of Alzheimer’s disease, however, many believe Alzheimer’s affects our brain cells and keeps them from operating correctly. Our brains have millions of nerve cells that connect to other cells, creating pathways for communication and performing specific jobs including learning, thinking, seeing, smelling, and hearing. Alzheimer’s disease is believed to cause backups and breakdowns between these cells and their functions, which leads to damage, cell death, and irreversible changes within the brain. As this happens, our brain can no longer perform the tasks it used to. Who does the disease affect?Alzheimer’s disease is most common in adults over 65, but not everyone who is 65 or older gets Alzheimer’s. The Alzheimer’s Association states there are currently 200,000 Americans under 65 that have early onset of Alzheimer’s disease. What are the symptoms?According to the Alzheimer’s Association, the symptoms of Alzheimer’s disease include:Difficulty remembering newly learned informationDisorientation, mood and behavior changesConfusion about events, time and placeSuspicions about others including family members, friends, or co- workersMore serious memory lossDifficulty speaking, swallowing, or walkingWhat are the risk factors?The three main risk factors for Alzheimer’s disease include increasing age, family history, and genetics. As we age, we are more likely to have an increased risk of Alzheimer’s. Similarly, our family history and our genetics also increase our risk of developing the disease.How can we prevent Alzheimer’s?Age, family history, and genetics are all risk factors that we cannot control. However, the Alzheimer’s Association believes that research has begun to show some risk factors that are influenced by our health.Brain health may be linked to heart health. Therefore, if you have a disease that affects or damages the heart, you are more likely to also develop Alzheimer’s disease. Be sure to visit your doctor regularly, monitor your heart health, and make good lifestyle choices to help prevent the likelihood of onset. Try to avoid alcohol and tobacco, make sure to exercise daily, and eat a nutritious, balanced diet.There’s also a strong link between head injuries and developing Alzheimer’s, so it’s important to wear a helmet as needed for outdoor activities and always buckle your seatbelt when in a motor vehicle to prevent injury.While we cannot control everything that happens to us, we can choose to make lifestyle choices that promote our health and well-being, and help decrease our risk for disease.If you would like to learn more, attend a special program on ‘Living With Younger-Onset Alzheimer’s Disease Or Dementia’ presented by Meagan DeMento B.A., Program Manager for the Alzheimer’s Association of Northeastern New York, on January 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.
Wellness Words December 2017 Posted on December 12, 2017 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Alicia DeRuscio, B.S.Community Education AssistantWinter SafetyThe winter months are upon us, bringing storms and cold temperatures that can be hazardous for all. It’s important that we prepare our homes, our vehicles, and ourselves to brace the cold and remain healthy and safe this winter.Home SafetyWhile some people enjoy the chillier weather, many of us choose to remain inside during the winter months. In order to keep our homes safe, the Center for Disease Control (CDC) recommends properly winterizing our homes prior to the cold weather:Make sure your home is insulated to prevent heat loss.Check heating systems, fire places, and chimneys to ensure they are clean and working correctly.Have an alternate heat source prepared and fuel available for use in the event that your main source of heat doesn’t work.Clean gutters and make any necessary roof repairs to protect against snow, sleet, and ice.For emergency purposes, keep a smoke detector, carbon monoxide detector, and extra batteries for each device within your home.Vehicle SafetyPreparing our vehicles is another important step to remain safe throughout the winter. Weather conditions can often affect travel, so if you are planning to drive, be aware of the current travel conditions on the roads as well as future weather forecasts. Slow down when driving and keep a few car lengths between yourself and other drivers to help prevent accidents.According to the CDC, you should service the radiator on your vehicle, monitor antifreeze levels, and check the tread on your tires prior to winter weather. Make it a habit to keep a full tank of gas and avoid letting your gas levels fall too low. If help is needed, take your vehicle to a local mechanic to assist with this process.In case of an emergency, prepare an emergency winter travel kit to keep in your vehicle. Include items such as:Cell phoneCell phone chargerBatteriesFlashlightFirst aid kitWaterNon-perishable food itemsTire pumpBag of sandRadioA change of clothesA blanket or extra coatOutdoor SafetyThe winter months can be a fun and exciting time to enjoy the outdoors, as well. It can also be a time for outdoor work, shoveling and snow removal. If you are planning to go outside, dress appropriately for the weather in warm, dry clothing.The CDC recommends wearing hats, scarves, and mittens to cover the body as much as possible, as well as water resistant coats, pants, and boots. Three layers of clothing should be worn to protect against the cold, including an inner layer to hold body heat, an insulation layer to help retain body heat, and an outer layer to fight the wind, rain, and snow. If you start to sweat, remove layers as needed; sweating can increase the amount of heat lost from the body.If you are performing outdoor chores, avoid overexerting yourself by working slowly. Be sure to pay attention to your body – if you need a rest, are cold or start to shiver, take a break or go inside and warm up.The winter season come once a year, every year. With a little bit of planning and preparation, you can be ready to conquer whatever Mother Nature brings your way this winter!If you would like to learn more about winter safety, visit cdc.gov or call HealthLink Littauer at 518-736-1120. 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 November 2017 Posted on November 16, 2017 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health EducatorManaging Diabetes During The HolidaysThe holiday season is both a beautiful and stressful time of year for most of us. If you have been diagnosed with diabetes, it can be even more challenging to manage your diabetes and the holidays at the same time. However, according to the American Diabetes Association, with some minor changes you should be able to handle managing both with confidence.First and foremost, remember to enjoy yourself. You certainly don’t need another stressor. For example, in order to get in your exercise time, take a walk around the neighborhood to enjoy the decorations or try something new like snow shoeing or cross country skiing. These simple things can help to keep the holidays wonderful and simple.Let’s face it, everywhere you go there will be food. What do you do? First remember “Everything in Moderation!” Here are some other tips to help you manage successfully:If you know ahead of time that you will be in a situation of temptation, plan your day accordingly. Eat healthy at home and consider filling up on good nutritious foods prior to going out, in order to minimize cravings.Fill your plate with healthy foods.Pick the one item you absolutely must splurge on and put a small amount of it on your plate, guilt free. But remember that it is on your plate and avoid the other things that you don’t really need or like.When going to a dinner party let your hostess know you have dietary restrictions in advance. Most people appreciate knowing any specific needs so they can make their guests more comfortable. It may be something as simple as setting out an artificial sweetener with coffee. It may also reduce the “hurt feelings syndrome” when you are selective and take small amounts of food.Another important thing to remember is that alcohol does have calories and can interfere with medications. If you have specific questions on use of alcohol with your medical regime, talk to your doctor or pharmacist for the best advice.Eating healthy is good for everyone, not just people with diabetes. If you are bringing food to a gathering, make it healthy. If you plan on baking use a diabetes friendly recipe. There are many great recipes available online, in magazines, and at your local library.Check your blood sugar levels regularly especially during the holiday season. The feedback provided is invaluable and provides a lot of insight into what your personal limits are. Ideal goals, regardless of the season, are fasting values of 80-120 mg/dl and about 140 mg/dl 2 hours after eating. Higher values may indicate there is a little too much holiday cheer going on.With a little bit of moderation, you can help to ensure the holidays can be enjoyed by everyone, regardless of diabetes. And with a little bit of moderation, you can help to ensure that there will be many more enjoyable holiday seasons to come!If you would like to learn more about managing your diabetes, HealthLink Littauer will begin a six-week series of free educational classes on “Diabetes Self-Management” beginning January 25, 2018. For more information, call HealthLink Littauer at 518-736-1120. 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 October 2017 Posted on October 10, 2017 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health EducatorFlu Vaccine For SeniorsAccording to the NYS Department of Health, influenza (flu) is a respiratory infection that can cause serious complications for older adults and people with certain medical conditions. Examples of chronic medical conditions that can increase the risk of complications include:AsthmaChronic Obstructive Pulmonary Disease (COPD)DiabetesKidney or liver diseaseCancer or cancer treatmentObesityAccording to a 2016 report by the Centers for Disease Control and Prevention (CDC), people age 65+ suffer most from the flu. In fact, up to 70% of flu-related hospitalizations occurred in this population in recent years. Additionally, 90% of flu-related deaths are in people over age 65. As we get older, our immune systems get weaker. Therefore, our bodies are more vulnerable to the flu virus and its related risks.The best way to help prevent the flu, according to the CDC, is to get an annual flu vaccination. This is especially true for people with chronic health conditions because the flu can worsen these conditions.Common questions about flu shot include:Q: How long does it take after I get a flu shot for immunity to peak?A: It takes up to 2 weeks to build immunity, but you can benefit from the vaccine even if you are unable to receive the shot until flu season has started.Q: Why do I have to get a flu shot every year?A-1: New vaccines are released each year to keep up with the rapidly adapting flu viruses. Viruses evolve so quickly, last year’s vaccine may not protect you from this year’s viruses.A-2: In general, antibodies that protect you from viruses begin to decline over time.Q: Can I get the flu from the vaccine?A: NO! The flu shot cannot cause the disease. The vaccine is made from attenuated (dead) viruses. After vaccination, your immune system produces antibodies that protect you from the flu viruses.Q: Where can I get the flu shot and how much will it cost me?A-1: Going to your doctor is the preferred way to get the vaccine. Additionally, if it is alright with your physician, you can also get flu shots at most pharmacies in the area.A-2: Flu shots are paid for as part of the preventive services agreement with Medicare.Good news for seniors: We currently have a new high-dose flu vaccine for people over 65. This vaccine is formulated with 4X the amount of each antigen which will give seniors a higher level of flu-fighting antibodies for their declining immune systems. This vaccine is very safe with few side effects.You can also help to protect yourself from the flu and other contagious diseases by:Washing your hands frequently and thoroughly with soap and water.Use a hand sanitizer if soap and water aren’t available.Avoid touching your eyes, nose and mouth.Avoid crowds when the flu is in your area.Practice good health habits. Get plenty sleep, exercise regularly, drink plenty of fluids and eat a nutritious diet.For more information, contact your healthcare provider or HealthLink Littauer at 518-736-1120. 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.
