Wellness Words March 2016 Posted on March 8, 2016 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health EducatorSleep & AgingWe all look forward to a good night’s sleep. Sleep allows our body to rest and restore its energy levels. Without enough restful sleep, not only can we become irritable, but also inattentive and more prone to accidents. Like food and water, adequate sleep is essential to good health and quality of life.Unfortunately, many older adults get less sleep than they need. One reason is that they often have more trouble falling asleep. In a recent study, NIH-Senior Health found that in adults over age 65, at least 36% take more than 30 minutes to fall asleep.Additionally, older people often sleep less deeply and wake more often during the night. There are many possible explanations. As we age we may produce less melatonin, the hormone that promotes sleep. Chronic health conditions, and the medicines used to treat them, can also cause sleep problems.Not sleeping well can lead to a number of other problems such as depressed mood, attention and memory issues, excessive daytime fatigue and more nighttime falls. Sleep patterns may change as we age but disturbed sleep and waking up tired daily is not part of normal aging.According to NIH, simple lifestyle changes may relieve many sleep problems. Some of the changes that may help are to:Avoid substances that can cause sleep disturbances such as alcohol and caffeine, and don’t consume large amounts of fluids within 2 hours before sleep.Consult your physician or pharmacist for the best time to take prescription drugs so that sleep is not affected. Additionally, have over-the-counter (OTC) drugs checked to be sure they won’t cause sleep problems.Try to get some sunlight during the day and avoid long naps. If you need a nap, set an alarm for about 30 minutes.Make your bedroom sleep-friendly. It should be dark, well ventilated and as quiet as possible. Don’t use a TV or computer in your bedroom for at least 30 minutes before sleep. According to recent studies, these devices actually disturb your sleep/wake cycle.Adopt bedtime habits that signal your body to get ready for sleep. Such rituals as a warm bath, reading for 20-30 minutes, or writing in a gratitude journal are often helpful.Go to bed around the same time each night and get up the same time each morning. Changing times causes changes in your brain chemistry that can mimic jet lag.If you are often tired during the day and don’t feel that you sleep well, you should discuss this with your health care provider. Make sure you inform him/her of all medications you are taking including OTC drugs. There are many things that can affect sleep. Your health care provider is your best resource to identify issues that may affect your particular sleep problem.At Nathan Littauer Hospital, we have the area’s only sleep lab that can test and pinpoint sleep problems and recommend the most effective treatments. Remember, a good night’s sleep is essential to your physical and mental health and quality of life. Don’t take sleep problems lightly!For more information, visit nihseniorhealth.gov, call Littauer’s Regional Sleep Disorders Center at 775-4000, or HealthLink Littauer at 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.
Winter Recreation Resources Posted on February 17, 2016 by Dakota PikeFollow this link for a listing of fun things to do to stay active this winter!Winter Recreation 2016
Wellness Words February 2016 Posted on February 17, 2016 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health Educator Women & Heart Disease UpdateEach year the American Heart Association (AHA), the Centers for Disease Control (CDC), and the National Institutes of Health (NIH) compile the latest statistics on heart disease in the United States. According to the 2015 report, the death rate from heart disease has fallen about 39%. Nevertheless, heart disease remains the #1 killer of women, taking more lives than all forms of cancer combined.Even though heart disease affects 1:3 women in the US, women often excuse their heart attack symptoms as being less life-threatening conditions such as acid reflux, flu or even signs of normal aging. In fact, only 1:5 women believe heart disease is a health threat for them, according to a Mayo Clinic study. This is compounded by the fact that symptoms of a heart attack can, and often do, differ in women versus men.According to the AHA, 71% of women experience early warning signs of heart disease but fail to recognize them. Additionally, many are unaware of their personal risks for heart attack. Some of the risks factors include, but are not limited to, a family history of heart disease, high blood pressure, diabetes, being overweight, having an inactive lifestyle, smoking or an unhealthy diet.Many of these risk factors can be controlled by making modest changes. The Women’s Heart Foundation recommends that, “Every woman needs to take her individual heart disease risks seriously and take action to reduce those risks.”Unfortunately, many women think the signs of a heart attack are unmistakable—the image of someone clutching their chest and falling to the ground comes to mind—but in fact, women’s symptoms can be much subtler. Even when signs are subtle, the consequences can be deadly, especially if the victim doesn’t get help right away. Heart Attack Signs In WomenPain or discomfort in one or both arms, the back, neck, jaw or stomach.Shortness of breath, with or without chest discomfort.Breaking out in a cold sweat, nausea/vomiting or sudden light headedness.Severe fatigue such as feeling like you have run a marathon but you haven’t made a move.Upper back pressure that feels like being squeezed or having a rope tied around the body.Of course women, as well as men, may experience the more traditional chest pressure and pain.If you or someone you know has any of the above symptoms, the AHA recommends calling 911, and if advised by the personnel on scene, go to the hospital by ambulance. Do not drive yourself … your life may depend on it!For information about your personal risk factors, see your healthcare provider. To learn more about heart disease in women, visit americanheart.org or womensheart.org, or call HealthLink Littauer at 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 January 2016 Posted on January 13, 2016 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health Educator4 Ways Exercise Helps ArthritisAccording to the Arthritis Foundation, physical activity is the best non-drug treatment for improving pain and function for people with osteoarthritis. The good news is that you don’t have to run a marathon or become an Olympic competitor to help reduce the symptoms of arthritis. Even gentle exercise can help maintain joint function, relieve stiffness and reduce pain.Along with your current arthritis treatment program, exercise can:Strengthen the muscles around your jointsHelp you maintain bone strengthGive you more energy to get through your dayMake it easier to get a good night’s sleepHelp to control your weightImprove your sense of well-beingIf you have arthritis, you want to be sure your exercise routine has these goals in mind:Better Range Of Motion (improved joint mobility and flexibility): These exercises involve moving your joints gently through their normal range of movement, such as raising your arms over your head or rolling your shoulders forward and backward.Stronger Muscles (through resistance training and strengthening exercises): Fancy equipment is not necessary, but you should ask your doctor or physical therapist to recommend exercises to give you the most benefit with the least aggravation to your joints.Better Endurance: Aerobic exercise such as walking, swimming and bicycling strengthens your heart and lungs and thereby increases your endurance and overall health. Stick to activities that don’t jar your joints, and avoid high-impact activities such as jogging.Better Balance: Improving your balance is the key to preventing injuries from falls. According to CDC research, Tai Chi for arthritis is one of the most effective fall prevention activities. Movements are slow, relatively simple and joint sparing. They are designed to strengthen your core, improve balance and even memory.Start slowly to ease your joints into exercise if you haven’t been active for a while. Move joints gently at first to warm up. For example, you might begin with range of motion exercises before moving on to strengthening or aerobic exercise.Remember – arthritis doesn’t have to keep you from enjoying life. According to the Arthritis Foundation, the bottom line is that mild to moderate exercise is beneficial for people with osteoarthritis. However, everyone’s circumstances are different, so having a discussion with your doctor is important. Together with your doctor and/or physical therapist, you can design an exercise program that is right for you.HealthLink has certified Tai Chi For Arthritis instructors and offers ongoing classes. For more information on these, call 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 December 2015 Posted on December 8, 2015 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health EducatorIt’s Your Life. Live It Well!Getting ready to make your New Year’s resolutions? According to the National Health Institute, by mid- February, 67% of these promises we make will no longer be a part of our daily lives. It’s not that we are weak willed – but more likely that we set ourselves up for failure by promising more than we can do.Research has shown the key to good health is what experts call “lifestyle medicine.” It is about making changes you can live with. It is much easier to ask your mind to accept and act on small modifications, rather than try to make giant leaps in changing our behavior.What is one area you would like to improve? You just need to pick one that is important to you. Here are some healthy lifestyle choices you may want to consider:Move MoreDon’t let limited or low level mobility stop you from making realistic goals. Get up and move when commercials come on, go for a walk, or take an exercise class for seniors. Many classes are gentle seated exercises designed to help with balance and prevent falls, as well as help you meet your exercise goals. Always check with your physician before starting anything new.Eat HealthySay ‘no’ to dieting. Instead, resolve to eat a more colorful diet. Aim for 3-5 servings of veggies each day. Sound like a lot? Try the “5 Meal Deal.” According to NIH, eating 5 smaller meals a day can help you to stay healthy and energized, and is more likely to include more servings of fruits and vegetables. Need more fiber? Try making a small change such as substituting whole grain for white bread to start.Drink More WaterIt is important to stay hydrated. Often we confuse fatigue and hunger with thirst. As we age, the sensation of thirst declines but the need to stay hydrated remains. Try keeping a small bottle of water with you wherever you are. Take frequent sips.Get a Good Night’s SleepSleep is essential to health. If you have trouble sleeping, try one or more of these small changes. Don’t eat a large meal within 3 hours of going to bed. Set a routine time for going to sleep and waking each day. Stay away from TV, phone and computers for at least a half-hour before going to bed. Try different relaxation techniques such as deep even breathing. Count your blessings instead of sheep.YOU hold the key to a healthier life! To make the changes you want remember to start small, be specific, and check yourself regularly to see if any changes need to be made to keep you going toward your goal.Remember: It’s Your Life. Live it Well!If you need help getting started or continuing on toward your goal, call HealthLink Littauer at 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 2015 Posted on November 11, 2015 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, call HealthLink Littauer at 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.
