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 August 2015 Posted on August 10, 2015 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health Educator Stand Up For Health!The studies just keep coming. Sitting for long periods may be very bad for your health and even your life expectancy. Sitting too much may cause health problems even if you exercise regularly.Researchers at the Mayo Clinic have found that the longer you sit, the higher your risk of developing such health issues as:High blood pressureHeart disease (increases nearly 125%)Type 2 diabetesWeight gainStress intoleranceMany of us sit about 8 hours a day in a vehicle, before the TV, doing crafts or puzzles, or other sedentary activities. Sitting for long periods is known to cause large muscles to burn less fat, blood sugars and triglycerides to rise, and blood to flow more sluggishly.Experts say that sitting can cause health problems even if you exercise regularly. So while a 30 minute swim or fast walk may be great for you, it may not undue 8 hours of sitting. If you do exercise for 30 minutes, remember your health is also affected by those other 23 ½ hours.So what can you do if you already have a health problem that limits your mobility? First, check with your doctor about what movements are best for you. He or she may even recommend a physical therapist to introduce you to safe exercises.But don’t stop there! You need to follow through and make a commitment to moving gently for a minute, or preferably two, each hour you are awake.Experts advise:Don’t sit if you can stand. And,Don’t stand if you can move.When you must sit for long periods, break it up with small active movements such as tapping your toes, seated heel or toe raises. Do lower leg raises or tighten muscles in your back, lower abdomen and/or buttocks.Other tips for being more active include:Stand or move around while on the phone.While watching TV, remind yourself to stretch, tighten and release your muscles or get up and walk around for the length of a commercial and or at the end of the show.Invite friends for a walk instead of a meal.Do ankle circles or shoulder roles while stopped at red lights.Park further away from the store you want to visit.Suggest breaks in long meetings or activities such as playing cards with friends, and especially while riding in a vehicle. Get up and stretch or walk around and encourage others to do the same.The impact of movement, even leisurely movement, can be profound for your health. The old adage, “move it or lose it,” is a valuable tool for a healthy life!For more information, visit mayoclinic.org, contact your healthcare provider 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.
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.
