Wellness Words January 2017 Posted on January 16, 2017 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health Educator Preventing The “Tin Man” EffectThe less you move physically the more you lose in health, according to the Centers for Disease Control and Prevention (CDC). Like the tin man in the Wizard of Oz, when inactivity becomes a habit we “rust-up” in a sense, slow down and become less vital.As “older model human beings” like myself, we undoubtedly have either experienced or witnessed the tin man effect that often sneaks up on us as we age. The less we move the harder it is to move, and before we know it “bam” (or rather creak, creak). It becomes harder to get up from a chair or bed or in and out of a car.When the tin man effect happens, an oil can won’t fix the ills of our inertia. Negative consequences of our inactivity may include high blood pressure, heart disease, obesity, diabetes, osteoporosis, respiratory conditions, depression and fatigue, among others.The good news is that you don’t need magical instructions or a wizards blessing because it is never too late to “shake off the rust” and return to being active. The following are guidelines for becoming healthier by being active that come from the Academy of Preventive Medicine:Make small activity promises that you can keep … then do them (e.g. I will walk around the block 2X this week or in case of icy sidewalks I will get up and walk around inside with every commercial while I am watching TV).Keep in mind that small activity is always better than no activity!Increase the amount of activity slowly over time.Team up with a friend or family member to support each other and keep moving forward.Keep it feeling fresh by mixing up activities and exploring new options.Balance exercise and other activity with sufficient rest.Be good to yourself and others by praising successes and forgiving mistakes.Don’t give up … you are worth it!As you become more active, you may find you have more energy and that your mood improves. Regular activity will strengthen your bones and muscles and help you to be healthier overall. Whatever you do, don’t give up and hibernate for the winter. Maybe you can get a friend to take a class with you.There are a number of local facilities and groups that offer a variety of classes for all levels of ability and interest such as the Senior Centers and YMCA. HealthLink offers several classes including Tai Chi For Arthritis, Gentle Yoga, Chair Yoga and Gypsy Dancing, as well as snowshoe hikes and winter fun days for the outdoor enthusiasts or one who has “cabin fever.”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.
Wellness Words December 2016 Posted on December 13, 2016 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson, RN BSCommunity Health Educator A Healthy Start To A New YearThe holiday season is upon us with its many traditions, often including lots of food and quite a bit of stress. As we look forward to a new year, many of us will make resolutions to get and stay healthier in 2017.The first promises often include changes in diet and upping our exercise. Diet programs and gyms will soon be offering incentives for their programs. However, according to the National Institutes of Health (NIH), between 15-50% of those who start new programs will give them up during the third week of January through the end of February.It’s not that these people are simply ‘weak-willed.’ According to NIH, the fact is that we often have unrealistic goals and expectations. Those who share their goals with others, and make plans that include accountability, are far more likely to succeed than those whose intents remain private.There are no foods or pills that magically burn fat, and no product will miraculously make you slim and fit while you watch TV or sleep. Some supplements and OTC diet products can actually be harmful to your health.Steer clear of any plans, pills or products that make the following claims:Rapid weight lossSpecific food combinations for healthRigid menusUnlimited quantities or severe restrictions in certain foodsNo need to exerciseIf 2017 is the year you really want to set a routine that will improve your health and fitness, then some of the keys to succeeding include, but are not limited to:Setting realistic goals with a competent professionalMeeting regularly in groups or 1:1 with someone who you will be accountable toLearning to make better choices from a reliable, evidence based programA Sodexo program approved by the Academy of Nutrition & Dietetics, among other national organizations, is called CORE 4 ADULT WEIGHT MANAGEMENT. This program encompasses nutrition education, physical activity, and the role of behavioral therapy in weight management.Nutrition education focuses on the macro and micro nutrients, calorie composition, food portions, fad diets, food preparation, dining out, food labels and shopping tips. The physical activity module addresses the benefits of exercise, fitness components and the basics of planning a personal exercise program. Behavior modification consists of weekly assignments and discussion under the guidance of professionals. A workbook is included which addresses how to listen to your body and overcome overeating, and obsessions with food.There are individual meetings with a dietitian that focus on your personal needs, developing a treatment plan and individual goal setting. Classes meet for an hour once each week for 12 weeks. The program then goes to monthly meetings for a minimum of another 12 weeks, but may be extended as the needs of the group dictate.HealthLink, and Registered Dietitians of Littauer’s Nutritional Services trained in Sodexo’s CORE 4, will be offering this program on Wednesdays beginning January 18, 2017. For more information or to attend this program, 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.
