How can older adults keep healthy while at home?
The current situation is overwhelming in many ways. We are all fighting an invisible enemy. It’s not going to go away anytime soon and we all have to practice living with it, taking necessary precautions to protect ourselves and our loved ones.
In this stressful situation, along with protecting us from being exposed to whatever it is out there, it is even more important to keep our chronic medical conditions under check for better quality of life. Stress causes lot of physical and psychological changes.
Stress eating, lack of activity, change in routine schedules/sleeping patterns and mood changes will adversely affect our health, especially if we have chronic health co-morbities like high blood pressure, diabetes, heart failure, obesity, depression, etc.
Certain things that we all can do to maintain good health are:
- Keep our regular routine and schedules as much as possible even though we are at home most of the time
- Being compliant with medications
- Keeping track of blood sugars and blood pressure as indicated by your doctor
- Checking with your provider’s office in a timely manner if there are any acute health concerns
- Keeping yourself active as much as possible
- Take a walk when possible to increase number of steps
- Simple aerobic exercises, stretching exercises, yoga, gardening, etc. can be safely done at home.
- Never lose motivation. Even if it’s just for 10-15 minutes a day, it’s okay! KEEP MOVING!
- Always try to eat healthy! Increase Omega 3 fatty acids in your diet to help elevate your mood.
- oOmega 3 fatty acids can be found in a handful of mixed nuts, seafood, flaxseeds, and chia seeds to name few.
- Take probiotics
- If you ever feel the situation is getting out of hand and/or you feel depressed or stressed, please seek help immediately. “WE ARE ALL IN THIS TOGEHTER”
What are some ways to prevent falls?
- Avoiding sudden changes in position and quick turns will help to maintain balance thus decreasing falls
- Pay attention to surroundings. Use a cane, hold onto support/side rails when possible
- Keep hydrated
- Wear comfortable shoes that fit well and be careful while walking on uneven or slippery surfaces
- Contact your provider’s office if you think your blood pressure or heart rate are running low
- Taking a Vitamin D supplement daily
- Check with your eye doctor if there is a problem with vision
What are some activities that can help keep my loved one busy while at home?
- Drawing, word puzzles, painting, board games, gardening, routine house chores, anything and everything that elevates ones’ mood. Use judgement on ability and follow necessary safety precautions.
What are some important things for me to monitor with my loved one?
- Blood sugar if he/she is diabetic
- Blood pressure
- Weight check if history of heart failure
- Salt and fluid intake check if history of heart failure
- Maintaining a food diary helps to keep track of carb/fat intake
What should my loved one do to protect themselves if they need to go out of the house to grocery shop or run errands?
- PREVENTION IS ALWAYS BETTER THAN CURE. But when we cannot avoid being out please try to:
- Maintain adequate social distancing i.e., at least 6 ft distance all the times
- Washing hands more frequently
- Not touching unnecessary surfaces/objects when out as much as possible
- Coughing or sneezing into ones’ sleeve or arm
- Wearing a face mask if he/she has no contraindications and is able to tolerate
How concerned should I be about going to my doctor visit or having a procedure at the hospital?
That is a very good question, and the answer may change with time. Currently the CDC is recommending people isolate themselves to help prevent the spread of COVID-19. However, seeking medical care is warranted. In-person visits or telemedicine can be utilized. Hospitals and offices are routinely monitoring patient and employee temperatures as they enter and exit the building. Also sometimes obtaining a travel history and finding out if they or a close acquaintance may have symptoms that are concerning. Of course, social distancing is recommended as well as wearing a face covering over the mouth and nose to help prevent the spread of the disease. It is also encouraged to avoid large gatherings.
Asymptomatic people with no symptoms or pre-symptomatic people who have yet to develop symptoms can be potentially spreading the disease. Testing can be carried out to determine if a person has the disease, or has antibodies to COVID-19. Facilities are routinely cleaning thoroughly to help avoid the spread of the disease. With that being said, Holmes County has had a low incidence of COVID-19 and hopefully with our appropriate measures in place, it is relatively safe to visit your doctor or hospital.
Can I have my elective surgery?
Recently, the governor of Ohio has allowed elective surgeries to be performed at the hospitals and surgery centers. They are trying to avoid prolonged inpatient stays for non-emergency surgeries. Also, we are trying to prioritize patient care based on symptoms. Patients are being screened for symptoms of COVID-19 and testing may be performed preoperatively to check for the disease Patients are recommended to self-quarantine for two weeks to avoid becoming sick and potentially having complications of the disease. Patients that are elderly and have medical conditions may benefit from avoiding surgery if their symptoms allow.
I am trying to avoid surgery, how can I control my joint pain?
Ice, heat or pain-relieving ointments can be tried. Ace wrap or a brace could also be considered. Home exercises, chiropractic treatments and/or physical therapy, either virtual or in-person, could be utilized.If you are not allergic, Tylenol is typically a safe over-the-counter pain reliever. Never exceed the amount recommended on the bottle. Motrin or Aleve, anti-inflammatories, at low doses for a short period of time may also help. However, anti-inflammatory medications can increase your risk of stomach ulcers, heart attacks and stroke. Therefore, it is recommended to talk to your primary care provider before taking these medications for any length of time. Injections, such as cortisone or other medications, can help alleviate pain.
What is Telemedicine?
Telemedicine, also known as telehealth, utilizes a telephone call or cell phone with video capabilities, or a computer for the provider to evaluate the patient remotely Most insurances are now paying for this service to help maintain patient safety as well as the safety of the provider and their staff. A history and physical exam can be performed this way, and a treatment plan can be implemented. Follow-up visits, either virtually with telemedicine or in-person for future treatment, x-rays or injections can be established.
Heart disease is the leading cause of death in the United States. The term "heart disease" refers to several types of heart conditions, the most common being coronary artery disease (CAD) and can cause a heart attack. Heart disease occurs when a substance called plaque builds up in your arteries. This narrows them over time and reduces blood flow and oxygen to the heart, causing the heart to become sick. Heart disease can be prevented by identifying risks and eliminating them from your life.
Here are some ways you can decrease your risk for developing heart disease:
- Don't smoke or quit if you do
- Maintain a healthy weight
- Eat a healthy diet low in fat
- Exercise regularly
- Prevent or treat your other healthy conditions, especially high blood pressure, high cholesterol and diabetes
- Learn to manage your stress in a healthy way. Stress can be very damaging to the heart.
A life style change is easier to maintain if you do it with our family or friends. Do it together and keep each other accountable. Your health is the best gift you could give your loved ones!
Well, it’s November and fall is here. The leaves have changed, the air is crisp and temperatures are dropping. What this means is that first, it is National Diabetes Awareness month, and second also that we are about to dive deep into the chaos of the holiday season. This typically involves decorating, cooking, parties, shopping, as well as visits with family and friends.
We know that stress can raise our blood sugar and this is how. When we are stressed, our bodies go into a “fight or flight” mode as if under attack. This causes glucose to be released into the bloodstream so we can use it as energy to escape that threat. End result…high blood sugar.
So how does one manage their blood sugar during this joyful but often stressful season?
1. Plan fun events with family and friends. This could include ice skating, going to a movie, or taking in the holiday lights.
2. Create opportunities for alone time if this is something that rejuvenates you.Cuddle up with a good book, watch your favorite Christmas special on television, or make time for a hobby you enjoy.
3. Focus on the blessings that surround you and what you have accomplished. Think positively.
4. Step aside and focus on your breathing when you get overwhelmed. Give yourself 5 minutes alone to collect yourself.
5. Don’t give up, consider each day a new start. Don’t’ let this holiday season pass you by without enjoying it. Take one step at a time and appreciate each moment.
Wishing everyone a happy and healthy holiday season!
Andrea Jenei, BSN, RN
Exposure to high levels of noise can cause permanent hearing loss. Short term exposure to loud noises may also lead temporary change in hearing causing ringing in your ears. Repeated exposures to loud noise can lead to permanent tinnitus and/or hearing loss.
As an employer the effects of noise exposure can not only be hazardous to your employees but can also effect the bottom line. Loud noise can create physical and psychological stress, reduce productivity, interfere with communication and concentration, and contribute to workplace accidents and injuries by making it difficult to hear warning signals. The effects of noise induced hearing loss can be profound, limiting your ability to hear high frequency sounds, understand speech, and seriously impairing your ability to communicate.
Exposure to Noise is measured in units of sound pressure levels called decibels. There are several ways to control and reduce worker exposure to noise in a workplace where exposure has been shown to be excessive.
Administrative controls are changes in the workplace or schedule that reduce or eliminate the worker exposure to noise.
Operating the loudest machines during shifts when fewer people are exposed, limiting the exposure time, and providing quiet areas are examples of effective and inexpensive administrative controls. It is worth noting that every time you double the distance between the source of noise there is a reduction in decibels of 6dBA.
Engineering controls involve modifying or replacing equipment, or making physical changes at the noise source or along the transmission path to reduce the noise level at the worker's ear.
Choosing low-noise tools and machinery, maintaining and lubricating machinery and equipment placing a barrier such as walls or curtains between the noise source and employee and enclosing or isolating the noise source are all examples of ways to control noise exposure via engineering.
Noise exposure can be an often overlooked area in workplace safety. Make sure that you are protecting your workers and keeping them productive by controlling their exposure.Blog written by: Cory Morris, PA-C
Water is needed for overall good health. Drinking enough water can help your body stay healthy and function at its best. Water is involved in every bodily
function from circulation, digestion, controlling of body temperature and the excretion of waste products.
The importance of water in the body:
1. Main component of saliva which is essential for breaking down solid foods and for a healthy mouth
2. Regulate your body temperature-your body loses water through sweat in hot temperatures and with physical activity. Your temperature will rise if you don’t replenish the water you lose.
3. Lubricates and cushions your tissues, spinal cord and joints
4. Keeps you regular-more water means less constipation
5. Helps to prevent kidney stones, urinary tract infections and helps your kidneys filter waste
6. Water carries oxygen and nutrients to your body by improving circulation
7. Proper hydration can reduce fatigue and improve endurance for exercise
8. Can lessen or relieve a headache
REMEMBER, WATER IS IMPORTANT TO NEARLY EVERY PART OF YOUR BODY.
Aim to take in optimum amounts every day to stay healthy and hydrated!
Blog written by: TJ Darr, Health and Wellness Coach at Pomerene Hospital
Spring is in the air! So why are you feeling miserable? During the spring allergy season, chronic sinus sufferers often experience symptom flare ups –
or worse, symptoms that just never seem to go away, even with medication. Do you still experience facial pain or pressure, headaches, nasal congestion,
post-nasal drip, difficulty breathing and/or loss of taste or smell? Do you suffer from frequent headaches?
Don’t put your follow-up visit or sinus procedure on hold any longer. Schedule an appointment today to get back on the road to relief!
Dr. Kurt Garren is ready to make the process easy for you. Call today at 330-343-9600 to book your consultation!
April is National Stress Awareness Month!
One of the greatest stress management methods is finding way to get moving in order to stay energized.
Every time you move, you burn calories. Commit to move more each day!
5 Ways to Add Movement to Your Days:
- Take the stairs whenever you can. If you have time, walk up and down more than once!
- Move around while making phone calls, use a resistance band at your desk, or ask the group you are meeting with if they would like to stand together for the meeting time.
- Walk at lunch. Grab a quick, healthy bite to eat before or after your walk. Or you could pack something simple to eat while you continue your work, and use your break time to get your steps in!
- Make active play part of your day. Be sure to have time to play with your kids/ grand-kids, walk the dog, or go for a walk before you rest for the day.
- March in place whenever you are waiting in line.
Click here to view our trail walk/run training program!
- 1. Because of busy schedules, many families eat large meals at odd times on holidays. For example, Thanksgiving dinner may be served as a late
lunch at 1 or 2 pm. Prepare ahead of time how you may need to adjust if this meal does not line up with your usual schedule. If you take insulin
or a pill that lowers blood glucose, you may need to have a snack at your normal meal time to prevent a low blood glucose.
- 2. Most Holiday feasts offer an abundance of carbohydrate rich foods so be mindful of your portion sizes. If you can't decide on three or four
servings of carbohydrate foods, take very small portions of several dishes. Try to keep your total carbohydrate intake similar to a normal day.
- 3. Non-starchy vegetables are low in carbohydrates as well as calories. They will help you to feel full without over eating other high-calorie
and high-fat foods.
- 4. Physical activity is the best way to make up for eating more than usual. Start a new tradition that involves staying active. Take a post
meal walk with the family, play a game of football or frisbee.
- 5. Make sure you are getting enough sleep as sleep deprivation is associated with higher blood sugar levels, increased hunger, decreased problem solving and increased likelihood of illness.
330-674-1584 x 1023
With numbers like those above, it’s easy to see why prevention is in a company’s best interest to work on reducing the falls risk.Below are some practical advice on creating a safer working environment.
Industrial environments typically have surfaces that are slippery when wet. Some of these environments include:
- Parking lots
- Cement floors
These surfaces are impacted with the changing weather including the white stuff falling from the sky. Strategies should be implemented to reduce the risk including:
- Keeping parking lots and sidewalks in good repair and clean.
- Using adhesive striping or anti-skid paint.
- Keeping absorbent mats at entry ways with backings that are non-slip.
Poor lighting is associated with an increase in accidents. With the change in seasons we also are burdened with less sunlight.
- Keep light switches unobstructed.
- Repair any missing or damaged lighting.
- Keep poorly lit areas clutter free.
Avoid Obstacles in Walkways
Tripping hazards occur often due to clutter gathering in work areas.
- Have designated walkways and aisles.
- Avoid cords, cables or air hoses in walkways or designated aisles.
- Conduct periodic inspections of areas and counsel those not adhering to safe practices.
The fall season is not always a change in the weather, but with diligent precautions and safety practices we can do our best to minimize the impact of falls in the workplace.
We are all aware that it is summer time and this year there seems to be an abundance of heat and humidity. Like a well-oiled machine, workplaces run best with prevention in mind. We will discuss how to avoid the dangers of working in heat and what to look for to keep workers safe. There are four typical heat related injuries that occur, each one has different signs/symptoms and prevention strategies.
A heat rash is very similar to diaper rash where the skin is irritated by heat and perspiration. Areas where clothing is tightest against the body like the neck, waistline and arms are the most commonly affected areas. To prevent this, the type of clothing is key so that you don’t overheat. Typically, a heat rash will go away once the skin has dried off and cooled.
We are all familiar with a “Charlie Horse”, the painful muscle spasm that can bring you to your knees. Typically this is caused by over exertion and poor water consumption. Preventing this is easy by drinking plenty of water before a shift and having easy access cool water during the shift. The best way to address heat cramps when they do occur is to try to fix the body’s electrolyte levels by drinking things like Gatorade in addition to water.
The next two heat related illnesses are serious conditions, your first response should be to call 911.
Exposure to extreme heat and humidity can cause heat exhaustion. Staying hydrated, taking work breaks and appropriate clothing can help avoid heat exhaustion. Symptoms include confusion, dark-colored urine, dizziness, headache, muscle cramps, nausea, vomiting, or diarrhea. If you suspect heat exhaustion, call 911 immediately and try to cool the worker by moving them to a cool place, using cold compresses and removing unnecessary clothing.
Heat stroke can’t be missed. The body’s failure to regulate temperature causes this condition. Throbbing headache, lack of sweating despite the heat, red, hot, and dry skin, muscle weakness or cramps, nausea and vomiting, rapid heartbeat, rapid shallow breathing are all symptoms of heat stroke. Your first response should be to call 911 immediately. You should also stay with the worker until help arrives and then move the worker to a cooler area, remove unnecessary clothing and place cold compresses on the forehead and underarms.
How Can We Help?
It is important to do everything possible to prevent heat related injuries. The best way to avoid heat-related illnesses is by having a prevention plan in place. Pomerene Occupational Medicine can work with you to develop a prevention strategy that works for the employees and the business.
Contact us today via our website http://www.pomerenehospital.org/pomerene-occupational-medicine or call us at (330) 763-8688.
Amber signed up for the race of her life; a half-marathon that required deep conviction to conquer the hilly course. She had trained with tenacity, and prepared for the day knowing she would be carrying her body 13 plus miles.
Early on race morning, she stepped from her car with tears in her eyes. Emotions grasped her insecurities presenting the question of, "Am I Worthy of Being Here?" The anxiety was almost too much as she observed lean athletes jogging the parking lot to warm up for the race.
She was so fearful of the task ahead, that she wanted to fall down and fake an injury to excuse her from the race. Doing that would be like eating rice crispy squares when no one was watching; somehow cheating on herself.
Amber knew she must fully commit. It was not a frivolous decision of simply half-showing up on race day. She had to journey deep within herself, and drum up her courage. It was a requirement.
Whether you are simply in the journey to a more fit body, or contemplating signing up for a racing event beyond your current comfort zone, there are 9 key strategies that can help you get out of your negative head, into your internal stride and reach your running goals.1. Change Your Inner Voice
Build yourself up with continual positive affirmations by choosing praise over negating inner language. If doubt creeps in, discard it immediately. Believe in yourself at all costs.
2. Commit to Training
Sign up for a race as the intended dangling carrot. Going our for a casual walk or easy run as part of your weight loss regimen can be fleeting. Whereas training for race day will help you to commit on a deeper level.
3. Find the Parallels
Think about your run or walk training as a metaphor for your life. The goals you have already conquered finishing school or reaching for the next level in your profession are similar to winning your fit body.
Challenging hills can represent the obstacles you have overcome. Don't run or walk a different route to avoid them, shift your mindset that you can conquer anything that comes your way. Finishing a hard run or walk, even though it rocked you to the core, is a good thing for your spirit.
4. Prove Yourself Right
Create a strategy for your runs or walks. If just starting out, challenge yourself to run or walk to the next tree or electrical pole. Each time your run or walk that same route, go further. Set a specific landmark as your goal, and prove to yourself that you can make it. As you advance, have courage to push beyond your self-imposed limitations.
5. Remind Yourself Why
Write down your favorite affirmation or word on your body. If you are choosing to lose weight in order to be a better example to your child, write their name down where you can see it if you run or walk. Think up a great phrase that inspires you and write it across your knuckles. Here are some great ideas to get you started:
- Because I can
- Doing it for (insert name)
- It makes me a better mom/dad
- I deserve to be happy
- Every step gets me close to my goal
Don't expect to run like Wonder Woman or walk like a supermodel from the get-go. As in every new venture, there is a learning curve. Know from the start, wherever you are is further than the day before. You will be surprised how quickly you progress over a three-month period. Log your runs or walk; record your distance, time and how you felt about the run or walk. Review often to measure your progress.
7. Prepare Your Body
If your training is less than one hour there is no need to carb load or fuel for the run. To burn fat, eat plenty of slow-burning carbs (vegetables) and always accompany with a good, lean protein. Eat your carb meals (whole grains, fruits) only after you exercise to reload your glycogen stores.
8. Run on Clouds
Use your mind to be light on your feet. Think about your feet hitting the ground as if they are softly running on cushioning clouds. With purpose, run lightly, and focus on striking with your mid-foot rather than your heel.
9. Find a Community
Gather up your friends or join a running or walking group. You will progress more quickly with people that challenge you to step-it-up. Be vocal about your new goal to create a built-in support system around you. You are less likely to let yourself down when you know others are counting on your to follow through.
If you have a specific fitness goal or need a new level of challenge to your exercise program, join us for the 20th Annual Fall Trail Run in beautiful Holmes County, Ohio on Saturday, September 1, 2018. Race day options include a half marathon, 10K, 5K and a 2-mile fun walk. Register here! Let the goal-setting begin!
Blog Written by: Lyndee Zeigler, Exercise Specialist at Pomerene Kinetics
So it is finally warm (ish... it’s June 6th and the high today was mid 60s, but in Ohio, this is not unexpected). Even on a cool and cloudy day however, you should be thinking about sun safety. UV rays are still a concern on cloudy days and it only takes 15 minutes of exposure to cause skin damage.
Here are some tips for staying safe this summer.
- Shade is your best bet. Find a shady spot under a tree, umbrella, or other structure while enjoying the outdoors.
- Wear clothing with UV protection. Even a plain T-shirt is better than nothing.
- Wear a wide brimmed hat or a ball cap. But remember your ears with a ball cap!
- Wearing sunglasses reduces your risk of cataracts and permanent eye damage.
- Wear sunscreen and apply often, especially after swimming or sweating. Your sunscreen should be at least 15 SPF. What does SPF mean? A SPF of 15 means
you can be in the sun 15 times longer before burning. So a SPF of 70 is even better and will protect you longer. Make sure your makeup and lip
balm also contain SPF.
What to do if you get burned?
- Take aspirin, acetaminophen, or ibuprofen for discomfort.
- Increase your water intake.
- Try a cool bath or cool rags on the burned areas.
- Use a soothing cream or aloe on burn.
- Do not break blisters.
Seek medical attention if:
- Your burns are severe and greater than 15% of your body.
- You are dehydrated.
- You have a fever.
- You have extreme pain for greater than 48 hours.
Hope you have a safe and fun summer!
Blog written by: Beth Amicone, APRN, FNP-C
In February we celebrate National Heart Month. We want to educate our community about the risks of heart disease, how to prevent it, and how to keep your heart happy and healthy! Pomerene's Cardiology Team answered some of the most commonly asked questions about heart health:
Can you explain what blood pressure numbers mean? What do the top and bottom numbers represent?
Blood pressure is written as two numbers. The top (systolic) number represents the pressure in your blood vessels when your heart beats. The bottom (diastolic) number represents the pressure in your vessels when your heart rests between beats. Typically, more attention is given to systolic blood pressure (the top number) as a major risk factor for cardiovascular disease for people over 50. In most people, systolic blood pressure rises steadily with age due to the increasing stiffness of large arteries, long-term build-up of plaque and an increased incidence of cardiac and vascular disease. However, elevated systolic (top number) or diastolic (bottom number) blood pressure alone may be used to make a diagnosis of high blood pressure.
According to the American Heart Association, a normal blood pressure has numbers that are within the optimal range of less than 120/80 mmHg. The early stage of high blood pressure is considered Prehypertension. Prehypertension is when your blood pressure is consistently in the range of 120-139/80-89 mmHg. Consistently being in this range makes it more likely for you to develop high blood pressure unless steps are taken to control it. Hypertension is when your blood pressure is consistently greater than 140/90 mmHg. With consistent hypertension, your doctor is likely to talk to you about lifestyle changes and will possibly prescribe a medication to control your blood pressure. It is important to take blood pressure medications regularly as prescribed. Stopping suddenly can be dangerous.
Hypertension that is left uncontrolled or undetected can lead to a number of health problems:
Heart Attack, Stroke, Heart Failure, Kidney Disease or Failure, Vision Loss, Sexual Dysfunction, Angina (Chest Pain), and/or Peripheral Artery Disease.
Lifestyle changes that can be made to lower your blood pressure include:
- Choose heart-healthy foods
- Maintain a healthy weight
- Exercise regularly
- Stop smoking
- Limit alcohol
- Control stress
How does the heart work and can you explain how the heart can bounce back from injury or disease?
We only have one heart. That heart needs to be protected and “loved”. The heart is made up of special muscle tissue. Because it is continuously working throughout an entire lifetime without any rest, the heart muscle is unique. The heart muscle cells have the ability to work together as a team and maintain a rhythm. This rhythm allows for blood to flow throughout the body carrying oxygen and nutrients to the organs and cells. If there is a blockage or heart attack (lack of proper blood flow to an area of the heart) that part of the heart muscle could be damaged. It is possible for the heart to heal by forming scar tissue. Even if a part of the heart is injured the rest of the heart will work. In this case the heart may be weaker and pump less efficiently. If the blockage was detected before permanent damage was done it is possible to restore blood flow to that part of the heart. Treatment and lifestyle changes can prevent or limit further damage.
How do I know when to see a doctor about my heart?
If you are concerned about your blood pressure readings, take your blood pressure at the same time everyday for a week or two. Keep a log of these readings and show them to your doctor. Your doctor can then address your concern with the data you provide.
A hypertensive (high blood pressure) crisis is a medical emergency. If your blood pressure readings suddenly exceed 180/110 mmHg, wait five minutes and test again. If your readings are still unusually high, call 911 or report to the emergency room immediately. Reporting to the emergency room is especially important if you are also experiencing chest pain, shortness of breath, back pain, numbness/weakness, vision changes or difficulty speaking.
If you are having concerns about the possibility of having heart disease, do not be afraid to talk to your doctor. Some people can experience more subtle symptoms that turn out to be heart blockages. Some of these symptoms include increased fatigue and shortness of breath over a period of time.
Having chest pain or discomfort (often involve pressure, tightness or heaviness) may be a signal to you that something is emergently wrong with your heart. Other symptoms may also indicate something is wrong. These other symptoms include:
- Pain or discomfort in one or both arms, the jaw, neck, back or stomach
- Shortness of breath
- Feeling dizzy or lightheaded
If you experience any chest discomfort and/or other symptoms, call 911 and seek medical attention immediately. If it is a heart attack you are having, the less time you are having the heart attack results in less muscle that can be damaged.
For someone with heart disease, how can exercise be beneficial?
Exercise helps your body to:
- Lower the risk of having another cardiac event
- Lower risk for stroke
- Improve muscle strength
- Increase endurance
- Increase flexibility
- Lower blood pressure
- Lower blood sugar levels
- Burn calories, which helps reduce weight
- May raise good cholesterol called HDL while lowering total cholesterol
- Improve circulation to prevent blockage in leg arteries called peripheral vascular disease
- Maintain bone density
- Increase energy
- Enhance sleep
- Lower stress levels
- Raise self-esteem
- Improve mood
What are some “heart healthy” foods and nutritional tips?
We recommend following the American Heart Association’s recommendations for heart-healthy foods. Those 10 tips will keep you on the right track to a healthy heart.
Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie
foods with fruits and vegetables.
Choose fiber-rich whole grains for most grain servings.
Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. If you choose to eat meat, look for
the leanest cuts available and prepare them in healthy and delicious ways.
Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring).
Select fat-free (skim) and low-fat (1%) dairy products.
Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol,
reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,000 calories a day, that’s about 13 grams of saturated
Cut back on beverages and foods with added sugars.
Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per
day. Reducing daily intake to 1,500 mg is desirable because it can lower blood pressure even further. If you can’t meet these goals right now, even
reducing sodium intake by 1,000 mg per day can benefit blood pressure.
If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man.
Written by: Marcia Bitner, RN, BSN, Pomerene Cardiac Rehab Coordinator
Pomerene Cardiology Team
This time of year is especially tough for hitting weight-loss goals. Studies have shown Americans gain the most weight between Halloween and New Year’s adding about 0.7% to their frame on average.
For an average man weighing 195.7 pounds, that equates to 1.4 pounds. So if you’re already above your goal weight, be realistic with yourself: Instead of focusing on trying to lose weight during the holidays, focus on not gaining additional weight. If you wind up dropping a few pounds with this mindset, great! Consider it icing on the cake.
When it comes to weight loss, maintenance is a victory in itself as it can sometimes be harder than losing in the first place. Here are some tried-and-true weight-maintenance tips to use during the holiday season:
ACKNOWLEDGE WHAT CAUSED YOU TO GAIN THE WEIGHT
Knowledge is power and the best way to prevent repeating past mistakes is to reflect on where you may have gone offtrack. Did you fail to prioritize your workouts? Did you start eating dinner later? Have you been snacking more than usual? Did you stop logging your food?
The key here is not to beat yourself up but use this reflection as an opportunity to make better decisions going forward.
MAKE YOUR HOME AND WORK A SAFE SPACE
In most cases, you’re in control of the food in your home, so get rid of potential landmines in the kitchen! A renowned trainer said, “If you keep good food in your fridge, you will eat good food.”
So, if you know you have a propensity to snack on candy at night, keep it out of your kitchen. If you find yourself constantly raiding a coworker’s junk food jar, then start bringing in healthy snacks to keep at your desk or in the communal snack area.
Healthy habits are contagious, so your coworkers will probably appreciate it, too! Plus, if you have healthy food at home you can start meal prepping and bringing lunch to work or school, making it much easier to log your meals and stay on track.
GET MOVING (EVERY LITTLE BIT COUNTS)
It’s sounds super basic, but whenever you have the opportunity to add activity to your day, take it. Take the stairs, set up a walking meeting, go to the coffee shop that’s a couple blocks further and walk around the building (in the hallways or hit the streets) instead of spending 10 minutes on Instagram or Facebook at your desk. Schedule workouts on your calendar so they don’t fall by the wayside. The holidays are NOT the time to stop exercising altogether.
Next time you are watching “This Is Us” (Beth and Randall are #CoupleGoals) or any TV show, do some pushups or crunches. The workout will go by faster because you’ll be distracted and it will also prevent you from wanting to snack.
GO INTO HOLIDAY FESTIVITIES WITH A GAME PLAN
Be proactive in prepping for holiday festivities by scheduling a morning workout, hydrating throughout the day and eating filling, high-fiber foods during the day so you don’t do a face-dive into the holiday spread when you arrive.
Something I always do is grab a healthy snack before I head to a party. (Did you know a single apple has 5 grams of fiber?). Being proactive with a game plan can help keep you in control.
And remember, the holidays should be fun! They often come with travel, food and family, so don’t forget to enjoy this time … but they can be a tough time to focus on losing weight, so if you find yourself starting at a disadvantage, shift your focus to maintenance mode, which sets you up for less frustration and more success.
One of the biggest assets, but most underutilized service of belonging to a fitness center is having the opportunity to work with a personal trainer. It is a hidden treasure that unfortunately a lot of people pass up. Think of it like this, a personal trainer is literally like your sidekick in the gym. They stand by you, guide you, push you and ultimately are there to be the catalyst of change to make you better than you were the day before. They want the best for you and they are there to make your gym experience a positive and rewarding one.
As a personal trainer, I look at my clients as I would my own family. When you walk in those gym doors I want you to feel welcomed, comfortable, secure and confident you will be taken care of. One of the most important things to me is making sure my clients do not feel intimidated- the time they spend with me should make them feel lifted up and encouraged. And don’t get me wrong, my job is to also push you and make you work hard- so the goal is to make those two come together in a beautiful way- to create an environment of positivity while also taking training seriously.
Let this be a friendly reminder that a personal trainer can offer you so many wonderful things! It can be such a beautiful relationship if you let it. And the best part about hiring a personal trainer is that you get to take the knowledge that you learn from them with you.
We are here to answer all your questions, to teach you, to motivate you and to create a road-map that will lead you to your goals.
We are here to accompany you on your fitness journey and it’s an honor to be the person who helps you achieve your highest potential.
We are here to improve your quality life in whatever way that means to you.
If you’ve ever thought about personal training let it be something you think about throughout the holiday season. Enjoy your family and this magical time of year, but let that thought just sit in your mind. Personal training is an investment, yes, but investing in yourself is priceless. I know you always hear that and it can come across cheesy, but its undeniably true. Investing in yourself will pay you back tenfold in the future.
Sending all my love and best holiday wishes!
Alyssa Lower, Personal Trainer at Pomerene Kinetics
As the Holidays and celebrations come and go, it's easy to lose track of what matters most. Here are some simple ways that can help you survive the Holiday season!
It's not just about the food. Don't make the food the center of your attention, focus or obsession. Instead, focus on what the season is truly about; spending time with your loved ones, caring for others, showing and expressing gratitude and being mindful of your actions. Continue living your normal life and routine. You wouldn't normally overindulge in pies, cookies or cakes on a daily or weekly basis. Why start now just because its "the Holidays?"
Drink Up! Water that is. With running errands, last minute Christmas shopping, cooking and traveling, it's easy for our bodies to get dehydrated. Drink water throughout the day and drink at least 1 cup of water in between each meal. Some easy ways to stay hydrated include:
- Infuse your water with fresh fruits like lemon and limes.Lemon's benefits extend beyond it's deliciously bittersweet taste. Lemon
oozes vitamin C, an important nutrient for the body's connective tissue, from collagen to bones to skin. It also helps to reduce stress and potentially guards against cancer. This goes for oranges, grapefruits, and limes, too. Try a different citrus fruit each day of the week!
- Fruits and Veggies. Don't let "solid" food fool you: many fruits and vegetables consist of mostly water. For example, an apple is 85% water by volume. Your body absorbs this liquid like any other, along with the vitamins and nutrients packed into these delicious snacks. If a single fruit does not call to you, try blending your favorites into a smoothie with flax seed for added omega-3 healthy fats.
- Tea. It may get a bad rep for being a diuretic, but its hydration benefits outweigh its mild diuretic properties. The average teacup is packed with antioxidants and phytochemicals, which boost endurance, fight free radicals, guard against cancers, and may even whittle down the waistline. To avoid the bitterness, sweeten with honey, agave nectar or coconut sugar.
RELAX. Most of us are fortunate to have a couple days off from work to relax and spend time with loved ones...so RELAX! Enjoy the time away from the busy workdays and enjoy yourself and those around you.
Don't forget about the veggies. Vegetables are so important during the Holiday season when you are eating more dense foods. They are a great way to create a lot more volume in a dish to make you feel like you are eating a lot more than you actually are. Veggies are full of fiber, nutrients and taste amazing when prepared in a way that you love.
Enjoy the little moments. Most importantly, don't forget to remind yourself of daily mantras of being present, living in the moment, connecting with your true self and not allowing the thoughts of "what if's, to-do's and I need to's" interfere with daily living. The more you concentrate of being present, the more you are able to enjoy spending time with family and friends. Enjoy the spirit of the holiday season and engage in fun activities with the ones you love.
Blog written by: TJ Darr, Employee Wellness
Glucose is a sugar that comes from the food you eat and is used for energy. Insulin is a hormone that carries the glucose in the blood to the other cells in your body. If your body doesn't produce enough insulin, or if it does not use insulin properly, then blood glucose levels can get too high, resulting in Type 2 Diabetes.
The Bad News
Too much glucose in the blood can have a long-term, widespread impact on the body.
- If it is not controlled, diabetes can cause blindness, nerve damage, kidney disease and other health problems. It is a risk factor for heart disease and stroke.
- The complications develop gradually, so the longer you have the disease and the less controlled your blood sugar, the higher your risk.
- Type 2 Diabetes is one of the leading causes of disability and death. One in in 11 Americans has diabetes - more than 29 million. Another 86 million adults have prediabetes - that's one in 3 Americans. (CDC Statistics)
The Good News
There are lifestyle choices you can make to prevent or control diabetes. Making just a few small changes can have a big impact on your overall health.
- Have a regular checkup with your doctor and know your diabetes risk - find out your blood sugar reading and your A1c; get your blood pressure and cholesterol numbers.
- Exercise! Find a way to increase your daily steps and activity level
- Eat a balanced diet. This means less processed foods and refined sugars.
- Lose weight or maintain a healthy weight. Even a 5% reduction can have a positive impact.
November is "American Diabetes Awareness Month," an important part of the American Diabetes Association's efforts to focus the nation's attention on this public health crisis, and the millions of people affected by it. Remember to spread the word and educate family members, not only this month but every month, to help them get on the right path to wellness.
Blog Written By: Tara Martin, Population Health Director
We all want the secret to making fitness and nutrition a life-long, enjoyable journey. All too often it is seen as a form of punishment and something to be dreaded, but what if we could change that? I believe there are many ways to do this, but in this blog post I would like to focus on one particular way you can change your mindset from dreading the gym to truly looking forward to it.
Fun, laughter, warm encouragement: relationship, camaraderie, that extra push when you need it- what if I told you this could be a part of your journey in abundance? What if we turned the gym into a place where you could build relationships and bring out the best in each other instead of a place where you sometimes feel alone in your workout and view it as a task to merely check off your list?
Group Fitness- this is the answer to unlocking all these wonderful things I have described to you. Now I know what you may be thinking, sometimes going into a class can be intimidating and you may feel as if you will be judged for your performance, but I can assure you that almost every group fitness instructor works very hard to create the exact opposite of this. As an instructor myself, my job is to create the most positive, welcoming atmosphere I can possibly construct. And for the most part, that will ring true across the board when it comes to fitness classes- know that the instructor is on your side and their job is to make you feel a part of the fitness family they have created as quickly as possible. And always remember that EVERYONE starts somewhere, never feel ashamed of your starting point, focus on being proud of yourself for deciding to make a change- that is what matters.
Another great perk of joining a fitness class (or classes) is that you have the class instructor to help guide you through your workout. So, if you are new to fitness this is a great way to not only learn some new exercises, but also the correct way to perform them. And lets admit it, having a workout already pre-made by someone for you to do instead of having to create or find one on your own is very convenient to have sometimes as well.
So, with all that being said If you feel as if your journey would benefit from a group fitness class or if you are about to embark on your fitness journey- I would like to warmly encourage you to try a fitness class. And I wouldn’t stop at just one, try out a few that perk your interest and even some that may pull you out of your comfort zone. You will never know until you give it a try and it could possibly be one of the most transformative decisions you make in your journey! Let’s make fitness something that is enjoyable and life giving. I would love for you to find a place where you feel lifted up, pushed to be your best and a place you can come to and be guaranteed to feel better when you leave. Let’s make fitness a maintainable, enjoyable lifestyle for all the years to come. I wish you the best of luck to you in your journey.
Blog written by: Alyssa Lower, Personal Trainer at Pomerene Kinetics
In April, Pomerene Hospital introduced a new physician practice, Pomerene Internal Medicine, and a new physician, Loren M. Kirchner, MD, MS, FACP, a board-certified Internal Medicine Specialist. Dr. Kirchner is trained and experienced in prevention, treatment and management of a large spectrum of illnesses affecting adults including chronic, complex and multi-system diseases.
Dr. Kirchner has 15 years of academic, hospitalist and outpatient experience in Wooster and also serves our country as Lieutenant Colonel in the United States Army Reserve. He has been deployed on numerous occasions including four assignments in Iraq and Afghanistan where he has supervised and provided medical and trauma care in Combat Support Hospitals.
There has been a need to expand internal medicine services in our area. Pomerene understands the community's desire for close-to-home care, access to available appointments and short waiting room times...all of which are available through Dr. Kirchner and his staff!
Dr. Kirchner is a firm believer in using healthy foods, natural remedies and exercise to treat certain ailments. Many diseases, he believes, are caused by our own bad habits such as:
- Taking in too many starchy foods
- Eating high-fat foods
- Consuming too much caffeine and chocolate
Do you suffer from heartburn? Check out Dr, Kirchner's Heartburn Remedy!
- Put 1-2 teaspoons of apple cider vinegar in a small glass of water (I use Braggs)
- Repeat once or twice daily for minor heartburn symptoms
- Take 5-10 minutes before meals in 3-4 small drinks
- Practice healthy eating habits in conjunction with apple cider vinegar remedy
- Apple Cider Vinegar also aids in weight loss, sinus congestion, sore throats and even blood sugar levels
Dr. Kirchner is accepting new patients at Pomerene Internal Medicine, located in the lower level of the German Village Center at 4900 Oak Street in Berlin, Ohio. Appointments can be made by calling 330-893-1318. Pomerene Internal Medicine will be open Monday through Friday from 8:30am to 4:00pm.
Pomerene Internal Medicine will welcome Dr. Kalisetti this Setpember....schedule your appointment TODAY!
Knee replacement surgery was first performed in 1968. Originally, joint replacement surgery was reserved for patients typically over 70 years old. Due to concerns of implant failures, replacement surgery on younger patients was avoided. Although these procedures typically improved arthritic knee pain, some residual pain, stiffness and a feeling that the knee was never quite normal was not uncommon. Since then, there have been advancements in surgical materials and techniques which have greatly increased the effectiveness and longevity of the replacement. Knee replacement surgeries are commonly performed at the hospitals of Wayne and Holmes County as well as the Wooster Ambulatory Surgery Center by local orthopaedic surgeons.
Standard off-the-shelf, non-customized knee joint replacement surgery is a safe and effective procedure to relieve pain, correct deformity and help you resume normal activities. Despite this, some patients are still hesitant to consider total knee replacement surgery. When asked why patients with a painful, arthritic knee are postponing surgery, many patients admit to waiting for a "new or better" procedure. Customized knee replacement surgery with patient specific cutting guides and a customized implant may likely be their answer. In simple terms, the implant is the metal and plastic that is used by the surgeon to replace the patient's removed arthritic knee bone.
For the first time in this area, customized knee implants are now available for patients who need partial or total knee replacement surgery. These fully customized knee implants are uniquely designed for each patient and are manufacturing using proprietary, advanced "image to implant" technology developed by ConforMIS. With the use of a standard computerized tomography (CT) scan of the patient's arthritic leg, an individual patient specific total knee replacement or partial knee replacement, with associated custom cutting blocks to be used by the surgeon, can be performed. Using 3-D printing technology, the knee joint is created one thick layer at a time with the same materials used for a traditional non-custom replacement. In essence, they are designing the implant to fit the bone rather than the bone to fit the implant, which better replicates the patient's natural anatomy. This process results in the implant that is the precise size and shape of the patient's individual joint.
This technology may represent a significant advantage over the current off-the-shelf knee implants. Off-the-shelf implants are available in only a limited range of sizes and shapes. As a result, when using off-the-shelf implants, surgeons need to make more extensive cuts to the patient's bone to accommodate the implant. This may be a major factor that causes approximately 1 out of every 5 knee replacement patients to suffer residual pain caused by ill-fitting implants. This also may result in a mismatch between the size and shape of the patient's bone and non-custom implant which may result in functional limitations for the patient. With customized implants, the size and shape of the implant is knee and patient specific, which may lead to a more normal feeling knee with better range of motion and higher patient satisfaction.
During the custom procedure, the surgeon cuts less bone to accommodate the implant, therefore patients can experience less trauma and postoperative pain. Patients with customized implants may have faster recoveries and be more satisfied with the results. The greater preservation of bone also helps to position patients for successful future surgeries if necessary,
Another benefit of customized knee implants is that they are developed with complete single use, customized cutting guides for the orthopaedic surgeon to use only on that patient. Because the implants are single use and disposable, there is reduced sterilization required compared with reusable instruments. There is less potential for contamination compared to reusable instruments. The cutting guides are also manufactured via 3-D printing and calibrated based on the patient's unique CT scan so they can fit the implant with the maximum precision. This allows the orthopaedic surgeon to align the implant more exactly. Proper placement and alignment has been found to help reduce implant wear and help ensure that the prosthesis lasts as long as possible.
While many patients do fine with non-customized knee replacement surgery, it is hoped that customized total knee replacement surgery will increase the number of more satisfied patients, giving them a more normal feeling, long-lasting knee replacement with less postoperative pain and an easier recovery.
If you or a loved one are experiencing arthritic knee pain and have been told you may need a knee replacement, the best way to find out if you are a candidate is to be evaluated by an orthopaedic surgeon. Please call 330.674.0775 for more information or to schedule an appointment.
Blog Written By: Rodney Miller, MD
time is here! The perfect time to check back to your New Year Resolutions and make sure you are staying on track! Are you staying committed to your
fitness goals? Are you still keeping sugary drinks out of your refrigerator? If yes, then pat yourself on the back and move forward with your next
responsibility to yourself: your yearly exams.
Check your calendar and make sure you are planning to see your Primary Care Provider this year for you physical. Keeping a relationship with your provider is incredibly important to make sure you are aware of your health and most of all, preventing illness. While your calendar is out, make sure you have your Dentist visit planned and any other preventative health screenings that are suggested for someone your age and gender. Please refer to the list below and make sure you are staying on track for a healthier and happier you.
Preventive Testing Guidelines
This chart does not take individual health risks into consideration. Depending on your risk factors, your doctor may recommend more frequent or additional screenings. These recommendations are based on current guidelines from the USPSTF, NIH, and CDC. Your individual plan coverage may vary.
|Heart Health||Blood Pressure||Men & Women: Every 2 Years|
|Cholesterol||Men 35 and Older: Annually|
|Women 45 and Older: Annually|
|Diabetes Screening||FBG, Oral Glucose, Tolerance Test, or A1C||Men & Women: 18 and Older at risk for developing diabetes|
|Cancer Screenings||Mammogram||Women 50 to 74: Every 2 Years|
|Pap Smear||Women 21 to 65: Every 3 Years|
|Colorectal Screening||Men & Women 50 and Older: As Advised by a Physician|
|Physical Exams||Men/Women 18-39||Every 5-10 Years|
|Men/Women 40-64||Every 1-2 Years|
|Pneumonia||Men & Women age 18 and older: Once as recommended by physician|
|Eye Exam||As recommended|
Blog Written By: Tara Martin, Wellness Coordinator at Pomerene Hospital
Spring has sprung and that means most of us will spend more time outside. We can't wait to get to the Holmes County Trail or go down the nearest township road with our bright purple FitBits strapped to our wrists. Just feeling the sun on our faces while looking at the trees in bloom gives us all the incentive we need to lace up those sneakers. But before we go, here are 3 things that can keep our goals in sight.
- As the kids say, Got Shoe Game? Of course, as a foot doctor, I am going to stress this point. Obviously, I am not talking about the latest neon color (although we 80's kids LOVE that these hues are back!). Instead I am talking about support. People often ask me which brand I prefer. The answer is which ever brand you do! What I mean is they should feel good, be activity appropriate, well structured with good support, and less than 6 months old. Shoes break down and wearing old ones is the fastest way to make your feet hurt.
- Slow and Steady Wins the Race. Most of us take a winter hiatus with our exercising. But with the first sunny day, we head outside ready for a nice hour long walk over the scenic hills of Holmes County. Last fall, we could do an hour without huffing and puffing, so it should be easy to jump right back into it. No! With any time off, whether due to an injury or an Ohio January, you must work slowly to rebuild your endurance. Your feet and legs need time to strengthen. Weekend Warriors often must slow their return to exercise due to tendonitis or strains. Gradually increase exercise time weekly. Don’t worry where you used to be. This is a healthy life style choice. You'll get back there, one step at a time.
- Variety is the Spice of Life. Any athletic coach will tell you to alternate work outs. Your feet, if they could talk, would say that too! If you are a walker or runner, don't stay on the hills every time out. Instead, alternate on flat paths or even try cycling. This will reduce demand and fatigue on bones, joints, and tendons. No one wants to spend April in a walking boot!
The phrase, "I have the flu" or "she or he has the flu" is fairly common. People say this is relation to all kinds of illnesses, including gastrointestinal bugs that cause vomiting and diarrhea. However, the real "flu" is a group of viruses called influenza. The real flu is a highly contagious respiratory illness that can infect the nose, throat or lungs. Signs and symptoms of influenza include the following:
- Sore throat
- Runny or stuffy nose
- Muscle or body aches
- Occasionally vomiting and diarrhea, more often found in children
How Does It Spread?
- Droplets from when people with the flu sneeze, cough or talk
- Touching a surface infected with the flu virus
- You may be able to spread the flu one day BEFORE you feel symptoms, or up to 5-7 days AFTER getting sick
What Should I Do If I Get The Flu?
- There are antiviral drugs that can lessen the severity and length of the flu, if given within the first few (2) days of symptoms. They are available
from your healthcare provider, they are not over the counter.
- Children and pregnant women can take the antiviral drugs
- Some possible side effects of antiviral drugs include nausea, vomiting, dizziness, runny or stuffy nose, cough, diarrhea, headache and some behavioral side effects. There are uncommon - your care provider can give you more information.
- Stay home and avoid other people
- Stay hydrated. Drink lots of fluids like Gatorade or other commercially prepared electrolyte solutions
- Acetaminophen or ibuprofen for fever and/or body aches, headaches
How Can I Prevent The Flu?
- Get an influenza vaccine every year
- Stay away from people who are ill
- Cover your coughs and sneezes
- Frequent hand washing
- Keep your hands away from your face
- Keep your work area clean. Wipe down your phones, computers, etc often with antibacterial wipes
- Be your healthiest self!
- Get plenty of sleep
- Eat a well-balanced diet with plenty of water, fruit and vegetables
- Exercise on a regular basis
Resources: CDC, 2017
The most wonderful time of the year can also become the most dreaded time of the year. Whether you are someone trying to commit to a healthy lifestyle or like most are just simply overwhelmed by the extra responsibilities the holidays bring, it becomes too easy to miss the magic and festivities of the season. In order to prevent this holiday trend, I have a simple tip that can not only be of benefit over the holiday season, but any time of the year as well. Two simple words sum up my philosophy- be present.
What do I mean by “be present“? To be present means to simply be in the present moment, not in the past nor future but right here, right now.
Instead of walking into your family gathering stressed about what has to be done and letting your mind stay there, make the conscious decision to be present in the moment with your loved ones. Continuously remind yourself to really notice what is happening around you: the people, the smiles, the aromas, the atmosphere, the conversations, everything. Your mind will keep wondering off but keep pulling your mind back to the present moment. This will help you to genuinely enjoy the company around you and will prevent you from missing all the wonderful moments the holidays bring to us. Also, just remember that whatever you are stressed about can wait until after you have left the gathering, - worrying will only rob you of the current moment you have been given for something that cannot be fixed now anyway.
Those of you who have committed to a healthy lifestyle have an entirely different dilemma, but I would prescribe the same advice- be present. Often times when we make the decision to eat healthier we obsess over food entirely too much, causing us to either deprive ourselves, binge, put way too much pressure on ourselves or all three. I challenge you to remove the focus from food and place it on family. Instead of unconsciously eating and snacking or worrying about what to eat, take the time to engage in conversation, build relationships and be present. Don’t get excited about all the food and sweets, get excited about the people.
Lastly, in the weeks leading up to Christmas, do not allow yourself to be overwhelmed. Plan ahead of time, make a list, tackle one thing each day and keep things in perspective. The holidays were never intended for the stress we have attached to them over the years. Don’t over-complicate things, keep it simple and focused around what truly matters. Be present for the holidays and I challenge you to apply this same mantra to the rest of your days as well.
By being present this holiday season, and all of your days, you will receive the most valuable gift of all- a heightened quality of life, eyes opened to the wonderful world around you, a grateful heart and less stress.
Wishing you a wonderful holiday season!
Blog Written By: Alyssa Lower, Personal Trainer at Pomerene Kinetics
It’s November – the season for turkey, stuffing, ham, pumpkin pie, Christmas cookies, you name it! Oh and also – Diabetes Awareness Month. There are three primary types of diabetes, but let’s talk a little about Type 2 Diabetes, diabetes prevention, and why this matters for our community and our health.
Type 2 Diabetes (formerly known as adult-onset diabetes) is commonly diagnosed around the age of 20+. It is the most common type of diabetes affecting 90% of persons with diabetes. Type 2 diabetes can develop over a course of 5-10 years due to lifestyle habits, eating patterns, activity status, and family history. There are a multitude of other factors that can put a person at risk for developing diabetes, which is why spreading diabetes awareness and prevention is so crucial.
What is the big deal?
As a country, we did not just abruptly change our eating habits and our activity habits. We evolved into a different generation, a different culture, and “busier people.” We became a more diverse community with different ethnic risk factors being introduced to our families. As a mixed generation we focus our priorities on different areas than our health and families. We learned to eat differently and exercise less due to busy lives, convenience, and technology.
So really – what is the big deal? The big deal is that due to our overwhelming lifestyle changes, type 2 diabetes is becoming more prevalent. As a country and specifically for Holmes County as a community – we have to commit to making a change.
We have all heard the lecture – eat less starchy foods, exercise more, control your blood pressure, stop smoking. In reality, preventing type 2 diabetes is not a matter of doing more of one thing or less of another. It is simply a matter of living a well-balanced life. Living a healthy lifestyle is not just about our habits at home; it includes our habits at work, at home, at family dinners, and social events, etc. Living a healthy lifestyle is all day, every day.
How do we make a change?
We all know how it feels to come home after a long day, to not want to cook and collapse on the couch. Then, take into account an eight hour day at a desk or in one seat and activity is limited. Then add on a long commute, or children’s activities after work and school, and really, who has time for cooking?
Unfortunately, the statistics do not lie and for our own health, the health of our families and our children, we can no longer continue to use “busy” as an excuse. So what can you do instead?
- 1)Plan ahead – Purchase a new planner or calendar and plan out your week/month. Know your busiest days and prepare for them
- 2)Schedule it – Take the next step and plan for your busy days. Start meal planning and develop an exercise schedule. Write your meals and times for activity on the calendar and then commit to it.
- 3)Make a commitment – You guessed it; now commit to your planning and scheduling. Developing new lifestyle habits is not an easy task. Commit to changing your current patterns and offer yourself a reward at certain milestone points.
- 4)Ask for help – If you already struggle with eating habits and activity you may struggle with change. So seek help! Look online, visit your local library, call your local dietician and diabetes nurse, join a medical fitness center, subscribe to magazines, and enlist a partner or friend who has already made changes or can be your coach.
- 5)Identify obstacles – Every goal in life has certain obstacles. Making a goal to develop a healthier lifestyle is no different. Grab a pen and paper and list out every obstacle you will have to committing to your lifestyle change. Then, start with 2-3 obstacles and find ways to eliminate or reduce them.
Living healthy may not always be easy, but it doesn’t have to be overwhelming either. Start today; start with baby steps, start with one area of your life and work towards a bigger goal – but start today. Live happier, feel better, and protect your future. If you want to read some more reasons why – take a look at the statistics below:
- 1 out of 3 US adults has pre-diabetes – of those adults, only 11% know they have it
- 1.4 million Americans are diagnosed with diabetes every year
- In 2012, 86 million Americans had pre-diabetes; that is up from 79 million in 2010
- Diabetes is the 7th leading cause of death; more than HIV and AIDS combined
- $245 billion dollars in medical costs related to diabetes on average yearly
So what now?
The best way to protect yourself is through education and prevention.
- 1.Educate yourself and learn the risks and symptoms – Find out more at American Diabetes Association - http://www.diabetes.org/diabetes-basics/
- 2.Talk with your doctor – have annual preventative screenings and routine bloodwork
- 3.Change your eating – Find out more at Academy of Nutrition and Dietetics http://www.eatright.org/
- 4.Learn more about activity - https://www.choosemyplate.gov/physical-activity
How can Pomerene Help you?
Pomerene Hospital Diabetes Education Program:Jennifer Kaiser, BSN, RN – Diabetes Education Coordinator -330-674-1015 extension 1023 email@example.com
Dima Hassan, MS, RDN, LD – Clinical Dietician – 330-674-1015 extension 1123
Pomerene Kinetics Medical Fitness Center
Contact a Membership Representative - 330-674-4488
Unless you’ve been barricaded underground with no social media devices, you’ve probably heard of, seen, or maybe even witnessed the effects that the opioid and heroin-use epidemic has taken on our country, and state. In fact, Ohio is one of the top ten states with the highest number of drug overdoses and highest amount of opioids being prescribed for pain. Pain is the major factor in the beginning stages of opioid use, and one in four people taking opioids for non-cancer related pain become addicted. Ironically, as the sales of prescription opioids have quadrupled, so has the death toll of opioid overdoses. Those addicted to opioid pain relievers are 40% more likely to be addicted to heroin.1,2
How Can We Stop This Epidemic?
Your local physical therapy office is a great place to start! The American Physical Therapy Association (APTA) has joined the White House effort to reduce opioid use and reduce the number of people becoming addicted and seeking more pain-relief in heroin.3 Joesph Brence, PT, DPT is a spokesperson for the #CHOOSEPT campaign and explains that opioids only mask the sensation of pain while threatening many side effects.4 These side effects include but are not limited to:
- Respiratory depression.
These side effects can lead to small bowel obstructions that may require surgery, dehydration, or even death. In contrast, research shows the side
effects of PT include improved range of motion of joints, improved strength, function and release of endorphins which reduces pain and improves
mood. Psychological benefits such as taking control of your pain and taking action to improve your life are also very rewarding and self-motivating.
The list of PT side-effects goes on!
Through the power of PT, we can get to the root of what’s causing the pain and help to prevent it from occurring, rather than sweeping it under the rug and masking the pain. The APTA recommends consulting with PT before agreeing to prescription opioids.2 At Pomerene Therapy, we treat people that are in pain every day. Within a few visits, our clients are more functional, less painful and leading more fulfilling lives the way they were meant to be living. Schedule an evaluation with Nikki, Sheila, or Karli and get your life back today!
How Pomerene Can Help You
For more information, call 330-674-9066 or visit us here!
1. “7 Staggering Statistics About America’s Opioid Epidemic.” www.moveforwardpt.com. 2016.
2. “Physical Therapy vs Opioids: When to Choose Physical Therapy for Pain management.” www.moveforwardpt.com 2016.
3. News Now Staff. “APTA Joines White House Effort to Reduce Opioid Abuse.” APTA.org. 21 Oct. 2016.
4. News Now Staff. “APTA Launches #ChoosePT Campaign to Battle Opioid Epidemic.” APTA.org. 7 June 2016.
A long day at work does not have to be your excuse for feeling sluggish, not exercising, back pain and not having the energy you wish you had by the time 5pm rolls around. Most of us work long hours that involve sitting at a desk with limited access to movement. But that doesn’t mean you are doomed. It just means you have to be creative and make a decision to put some steps back into your day and get that body moving the way it is naturally meant to do.
Here are some solutions that can help you stay active during your work day:
Break time solutions: Yes, we are all guilt of keeping an eye on the clock and anticipate the break time buzzer. It’s understandable that when you have time for lunch, you feel like you are ready to relax. But, think a little deeper into this. You want to relax after sitting for the past 4 hours or going back and forth in the small 10 x 10 foot space you work in? Your brain is ready for a break and your stomach is probably growling and ready for lunch but your body does not need any more rest, it needs to move! Your brain, your muscles, your eyes, and your bottom need to get up and spend half of that lunch time moving. A 15 minute brisk walk can cover just about an entire mile in distance and it will leave you feeling energized, perked up, and ready for the rest of the day!
Tips for the walk:
- Bring gym shoes and socks to work for your lunch time walk.
- Time yourself or track your steps with a pedometer or tracking device.
- Get a buddy to walk with you and hold you accountable.
- Pack a lunch that you can eat while at your desk or munch on after your walk. A turkey or peanut butter sandwich would be perfect.
No time for break time solutions: Sometimes we don’t get the luxury of putting work away for a simple break or even a lunch break. Those days are the worst for your body and your brain but sometimes it happens. This is when the creativity and motivation has to kick in. You may not be able to get your heart rate up or burn major calories on these days but your brain, your muscles, and your posture deserve some attention regardless!
All you have to do is this: Get up and move! Stand up, walk to the drinking fountain, walk down the hall and back, or go say hi to a co-worker. You can even do some stretches, sit back down and get yourself back to work. Tiny breaks like this aren’t much, but they serve their benefits. The small bouts of movement and stretching will help increase blood flow, prevent muscular degeneration over time, and will give your body a chance to correct its ergonomic posture.
Tips for short additions of movement daily:
- Get a list of desk stretches and do 3 or 4 every day in your work space.
- Set a timer on your computer or your cell phone to go off every 30 minutes to remind you to either do a stretch, or get up and out of your seat for a brief greeting with a co-worker, or to get a drink of water.
-Learn to pause in your train of thought and put yourself first by doing something your body needs.
Blog written by: Tara Martin, Wellness Coordinator
Poison Ivy 101
Poison Ivy is an irritating problem during the spring and early summer. The itchy rash that develops is caused from an oily resin called Urushiol (U-Roo-She-ol). This resin is on all parts of the plants so it is best to avoid them if possible. If not able to avoid poison ivy and you develop the red, itchy, blistery rash remember it will last 2-3 weeks before it is totally gone. It does not spread once you have it. The reason you notice new spots it that these areas may have only received a small amount of resin. The reaction can take from 12-48 hours to show up.
If exposed to the plants, here are some tips you can use to your advantage:
- It is best to wash within 30 minutes with lukewarm, soapy water.
- Remember to wash all tools and clothes also, as the resin stays on these things and can last for up to a year re-infecting your skin when touched.
- Home treatments include calamine lotion, cool baths/showers, and antihistamines like Benadryl or Zyrtec.
- If the reaction is widespread or affecting eyes, mouth or genitals, you have difficulty breathing or skin swelling please see your doctor!
- Thick drainage or a fever over 100 degrees is another reason to see the doctor. Your doctor MAY give you prednisone or an antibiotic depending on how bad the rash is.
- Remember that most poison ivy can be treated at home and will resolve on its own.
- The last advice on Poison Ivy is DON'T SCRATCH!
Ticks can be both annoying and a serious problem of summer. The important thing when dealing with ticks is to make sure they are removed as soon as possible. Removal is accomplished by grasping them close to the skin and pulling straight out gently. Do not twist as this often breaks them off leaving the head embedded. Once removed clean area thoroughly and apply antibiotic ointment.
The longer a tick is embedded the more risk for infections or diseases. Lyme disease, Rocky Mountain spotted fever, and Tularemia are all potential problems caused by ticks in this area. Diagnosis of these illnesses can be difficult to determine. If you are able to remove the tick whole, keep it in a sealed jar or taped to a piece of paper to show your physician. Identifying the tick helps in planning care after being bitten. Check with your doctor if you develop flu-like symptoms (headache, fever, joint pain, aching muscles, or fatigue) or rashes up to 30 days after a tick bite. If these symptoms occur your doctor may begin antibiotic treatment and further testing for tick-borne diseases.
I hope this helps everyone have a safe and enjoyable summer!
Blog written by: Candy Yoder, CNP, Pomerene Express Care
As summer time approaches it is important to be prepared for some minor ailments. Sunburn and dehydration can decrease the fun of our outdoor time. Many of us have experienced one or all of these summer discomforts to some degree. Knowing how to treat these ailments at home and when to go to the hospital can improve your summer fun.
With the temperatures warming and the sun beckoning, sunburn shoulders, and legs loom on the horizon. Remembering simple tips can help keep you enjoying those summer activities instead of visiting the doctor.
Summer Sun Safety Tips
- Sunscreen with an SPF of 15 or greater is essential.
- Making sure you reapply every two hours or after swimming or sweating will keep the protection strong.
- Don’t forget lip balm and sunglasses to protect these sensitive areas.
- Also, avoid the hottest part of the day between 10am and 4pm.
If you do develop a sunburn, relief can be obtained by:
- Using cool showers, baths, or washcloths.
- If there are no blisters, moisturizing creams, Vitamin C or E and Cortisone creams can help ease symptoms.
- Adding extra fluid to your day and Ibuprofen or Tylenol can also make your days and nights more comfortable.
- Loose cotton clothing prevents rubbing and also protects from further sun exposure.
- Avoid products with lidocaine or benzocaine, butter, Vaseline, or oil-based product as these can create infection.
- Avoid peeling the skin of blisters. Your skin is the body’s firs line of defense and if it is gone you are at increased risk for infections.
- Avoid giving aspirin to children as this can cause a serious reaction.
Sunburn and Dehydration
Sunburn and warm temperatures can sometimes lead to dehydration, heat exhaustion or heat stroke. All age groups are susceptible but extremes of age, outdoor
workers or athletes, and those who are unable to get fluids all have increased risks. Early signs include thirst and dark urine. Also dizziness headache,
tiredness, loss of strength or small amounts of urine can be signs. Here are some tips to that will help you stay hydrated!
- Drinking water, 6- 8 oz glasses per day.
- Drinking before, during and after being outside is important, especially during the hot weather.
- Avoid alcohol, caffeinated or fruit drinks as these all add to dehydration.
- Adding fruit to your water or eating foods that have high water content such as watermelon, tomatoes, or lettuce all aid in staying hydrated.
Severe dehydration with extreme tiredness, confusion weak or rapid pulse and loss of consciousness is an emergency and needs medical attention.
If dehydration continues or you stay in the heat it can progress to heat exhaustion or heatstroke. Symptoms are similar to dehydration but more severe. The best prevention is staying cool and hydrated. But, if you do develop heat exhaustion or heatstroke lie down in a cool area, drink fluids (small sips every 15 minutes), remove unnecessary clothing and cool the skin (use cool water and fanning). If no improvement in symptoms go to the Emergency Department.
We encourage you to follow these helpful tips and hope you have a wonderful summer!
Blog written by: Candy Yoder, CNP, Pomerene Express Care
Did you know more than 36 million Americans suffer from permanent hearing loss? It’s true. Hearing loss can affect both adults and children however nearly
half of patients with hearing loss are under the age of 65. After arthritis and heart disease, hearing loss is the 3rd most common health issue for Americans. May is Better Hearing and Speech Month; a time dedicated to two essential communication tools that we use each
and every day.
Signs of hearing loss include:
- Tinnitus (ringing, buzzing, or sounds in the ear)
- Complaining people mumble
- Asking people to repeat
- Turning up volume on TV/radio
What are some causes of hearing loss?
- Natural result of aging
- Exposure to loud noise
- Illness and/or infections
Hearing Aids In The 21st Century
Technology has greatly improved how hearing aids process speech and sounds. They are designed to enhance listening in a variety of situations; from calm, easy listening situations such as one-on-one conversations to challenging listening situations, such as larger groups with background noise. The cosmetic appeal of hearing aids is also improved. There are a large variety of accessories that can be used along with your hearing aids to help you in today’s world of Smart phones, personal music devices, tablets, TV, etc.
Who Can Help You?
Audiologists: They can provide a hearing evaluation that determines the degree and type of hearing loss. Can recommend appropriate amplification and/or refer to a physician if the hearing loss requires medical treatment.
ENT Physician: An ENT Physician can provide medical treatment for certain types of hearing loss. Luckily, Millersburg has its very own ENT Physician, Dr. Kurt Garren, located conveniently across the street from Pomerene Hospital.
For a consultation with Dr. Kurt Garren, please call (330) 343-9600.
Blog Written by: Angie Hissner, MA, CCC-A, Audiologist
“Life Style Change.” Have you heard these words before? The new trend in nutrition is to eliminate words such as “diet” or “stop eating.” The new nutrition approach focuses more on getting rid of poor eating habits and replacing them with better and healthier habits. However it does not stop there, physical activity plays a major role in your “Life Style Change”.
Life style change is important whether you are a healthy person trying to make better food choices or you have been diagnosed with a condition that requires changing your eating and exercising habits. Many people want to start, but do not know where to begin.
Here are some helpful tips:
1. Keep a Food Journal. write down what you eat each day, including how much you eat and when. Often, we are not aware of the amount of food, how often or how little food we eat. A food Journal may help you be mindful about your food choices and portion size.
2. Eat Your Calories. Don't Drink Them. Juices and sugary drinks are usually high in calories and low in nutrition value. For example, 1 cup of orange juice requires 2-4 oranges, but takes only a few minutes to drink, often leaving you hungry. However, if you eat 1 orange you will feel full for a longer period of time.
3. Read The Nutrition Facts Label. Start with the serving size and the quantity of calories. Choose food that is low in fat (especially saturated and Trans fats) and also low in salt. Choose food that is high in fiber and protein. Follow the recommendations of your physician for specific diseases (diabetes, Heart disease, etc.).
4. Choose Whole Grains. Such as whole wheat, bread, rolls, quinoa or pasta made from whole grains; brown or wild rice; hot or cold cereals made from whole grains (without added sugar).
5. Eat More Fruits & Veggies. Choose fresh, frozen or canned either packed in water, no added sugar or low salt. Look for fruits and vegetables that are in season, they are more fresh, healthier and cheaper!
6. Choose Healthier Protein Items. Choose lean meat, skinless chicken, fish or seafood. You can bake, grill, broil however do not fry! Fried food is higher in unhealthy fat (saturated and Trans fat).
7. Dairy Products. Choose low fat options such as skim milk or 1% or 2%. Try new items such as Greek yogurt, it has 9-14 grams of protein and it makes a great snack with some berries on the side.
8. Exercise. Set a goal, even if it is 10 minutes a day! Meet with an exercise specialist, he/she will help develop a realistic exercise plan and personal goals. Plan family activities that include outdoor and physical activities.
9. Talk To A Dietitian. A dietitian will help develop an individualized plan, outline specific life changes that should be made as well as help set personal eating goals.
Remember, “Life Style Change” can start with replacing one bad habit with a healthier habit, so don't be afraid to start!
Blog Written By: Dima Hassan, Dietary Service Manager/Clinical Dietitian
Including a healthy diet and exercise in your life style is your best weapon to fight cardiovascular disease. It’s not as difficult as most people think, but does take some commitment to good choices that count.
Here are 5 basic steps to get you on the right path towards a healthier heart!
- A basic first step is to use up as many calories as you take in. Start by knowing how many calories you should be
eating and drinking to maintain your weight. It is important to read labels and understand that they are based on a 2,000 calorie diet, but that you may require fewer or more calories depending on your level of physical activity. In order to lose weight, one must burn more calories than they consume. Therefore, increasing the amount and intensity of your physical activity to exceed your daily intake is key.
- Goals for physical activity in general should include at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity weekly. Thirty minutes five times a week is and easy goal to remember. Moderate to vigorous aerobic exercise can help lower your blood pressure and the risk for heart attack and stroke. This may include a number of activities such as walking, jogging, swimming, or biking. Strength and stretching exercises are best for overall stamina and flexibility. Pick something enjoyable that will make you more likely to adhere to your exercise program. Everyone has to start somewhere, don’t expect to reach your set goals from the start. Set smaller goals and work up.
- Eat a variety of nutritious foods from all the food groups and avoid high calorie/nutrient poor foods. A variety of fruits and vegetable, whole grains, low fat dairy products, skinless poultry and fish as well as nuts, legumes, and non-tropical vegetable oils should be included. Limit saturated fats, trans fats, sodium, red meat, and foods high in sugar.
- Diagnosing and treating high blood pressure, high cholesterol, and diabetes is extremely important in cardiovascular disease prevention and a cornerstone of treatment. See your doctor regularly and be evaluated, and if necessary, treated.
- If you smoke, STOP!!! Avoiding second hand smoke is also important, so help your loved ones or those that live with you stop.
All of these recommendations can help you lower your risk of cardiovascular disease. If you already have been diagnosed with heart disease or stroke, it is even more important to implement a program of risk modification. Patients who have been diagnosed with heart disease, have had a stent, heart attack, or heart failure, or have had open heart surgery such as coronary artery bypass or valve replacement, may benefit from our cardiac rehabilitation program. Cardiac rehab focuses on teaching risk factor modification and developing exercise programs tailored to each heart patient. Patients learn and exercise in a safe monitored environment with other like them, gradually improving their functional capacity and improving their cardiovascular health.
How Pomerene Can Help You
For more information about cardiovascular health, please click here.
Blog Written By: Alex Nicolozakes, M.D.
Prior to the development of the Pap test, the leading cause of cancer deaths for women in the U.S. was cervical cancer. Thanks to the Pap test, tens of thousands of women are alive today. The other great advance in recent years has been the development of effective vaccines to prevent cervical disease, such as cervical dysplasia and cancer. Today, you can get the right test and the right treatment for these diseases.
What You Need To Know: Pap 101
- Most women can wait until age 21 to get their first Pap test.
- Pending the results, you may not need another pap for 3 years.
- At age 30, women have a choice to get a Pap test every 3 years. They also have the option to get both a Pap test and HPV test every 5 years.
- You can stop getting Pap tests at age 65 if your test results have been normal for years.
Talk to your healthcare provider about the options for you and your family. The goal is that with proper use of the HPV (Human Papillomavirus) vaccine, many genital tract cancers may just be a memory for future generations.
What is HPV (Human Papillomavirus)?
HPVs are a group of more than 40 viruses that are known to cause benign lesions as well as cancers. These viruses are often sexually transmitted. One of the most significant cancers caused by HPV is cervical cancer.
Today, HPV infections can be prevented by modern vaccines, some of which are listed below.
- Three vaccines are approved by the FDA: Gardasil, Gardasil9, and Cervarix.
- All three vaccines are given through a series of three injections over a six month period. The vaccines are given to both boys and girls between
ages 9-26 generally.
- These vaccines provide nearly 100% protection. The duration of protection of these vaccines is not yet known, but long term studies are ongoing. These vaccines are known to be very safe.
- The vaccines do not treat infection. They provide maximum benefit to persons before he or she is sexually active.
Most private and government insurance plan cover these vaccines. You can learn more at www.cdc.gov
Blog Written By: William Alford, D.O.
It's one thing to start an exercise or activity program. It's quite another to turn it into a habit so that you're staying active week in and week out. If you're having problems staying with your plan, don't worry. You're not alone. You'll be glad to hear there are plenty of tips and tricks you can use to get yourself back on track and stay there.
- Your reason for wanting to stay active is very important. It won't work if you're doing it because someone else—your spouse, your children, your
doctor—wants you to. YOU have to want it.
- If you started a program to get more active but don't feel like you're making any progress, it may be time to update your goals.
- If you started a program to get more active but are having trouble keeping it going, it may help to figure out what's getting in your way. Then you
can figure out how to work around those barriers.
- Keep at it, even if you slip up along the way. It can take months of repetition to form a habit, so every day is a step in the right direction.
Update your goals!
When you first decided to commit to exercise, you probably had one or more big goals in mind, like fitting into a bathing suit for vacation or looking nice for a wedding, walking 30 minutes every day, or lowering your blood pressure. These are long-term goals.
Are those goals the same today, or do you need to change them?
Are you having trouble meeting those long-term goals? You may need to come up with new short-term goals to help you get there. Short-term goals are things you want to do tomorrow and the day after.
Did you try to take on too much too fast? That's a reason why some people have trouble making activity a habit. Remember to make your short-term goals small steps. For example, if you want to build up to walking 30 minutes every day, start by walking just 10 minutes—or even 5 minutes—a day, a few days a week. After a week, add 1 or 2 minutes every day, or add another day to your schedule.
Did you meet your long-term goal and then stop? Good for you for meeting your goal! But now you need a new long-term goal to help you stay active. Even people who have been active for years set new goals to help themselves stay motivated.
Get past those slip-ups
Everyone has slip-ups. But there's a difference between slipping up and giving up. Not exercising for a month after you've been exercising for 6 months is a slip-up. It doesn't mean you're a failure.
When you slip up, don't get mad at yourself or feel guilty. Think of it as a learning experience. Figure out what happened. Why did you stop? Think of ways to get yourself going again. Learn from your slip-ups so that you can keep on toward your goal of staying active.
Here are some common reasons for slip-ups, and some ideas for dealing with them:
It seems like I never have time.
- If you don't have time for your usual half-hour walk, have a back-up plan to take two 15-minute walks or three 10-minute walks during the day.
- When you don't have time to go to Kinetics, have a back-up plan to exercise at home or at work instead.
- Think of ways to manage your time better. Ask your family for help with fitting in some time for exercise.
- Tell yourself that you are the type of person who makes time for your own health, including
- Look at other people who are active and are about as busy as you. Talk with them about how they fit in physical activity.
- Use a phone app or tracking device to remind you to be more active as you go about your daily routine.
It's often too hot, too cold, too windy, or too wet for outdoor activities.
- Try a variety of indoor and outdoor activities so that you're ready when the weather turns bad.
- Have a back-up plan to exercise indoors with home equipment or videos. Or walk inside a shopping mall or at a gym.
- Take a class like aerobics or yoga at Kinetics.
I'm too tired most of the time.
- Try to get more rest.
- When you don't have the energy for a half-hour walk, spread 3 shorter 10-minute walks throughout your day. You'll soon regain the energy to walk longer.
- Maybe stress is making you tired. Think of ways to take stress out of your life. And remember that regular physical activity is one of the best ways to relieve stress.
It's too boring.
- Make your exercise routine more interesting by adding some entertainment. Watch a movie while you exercise at home. Or listen to your favorite music
while you go for a walk or a run.
- Exercise with a partner. Play outdoor games with your family. Walk the dog.
- Try something new—a dance class, exercise class, or gardening.
It hurts to exercise because of an injury or arthritis.
- If you're having pain when you exercise, try a different activity, such as bicycling or water activities.
- Use chair exercise videos that help you stay active while sitting down.
- It may hurt less if you spread your activity throughout your day.
- Tell your doctor that pain or discomfort is keeping you from staying active.
- Talk to our Exercise Specialist, Jennifer, at Pomerene Kinetics who is trained to help you change your exercise so you can avoid pain.
Tell Me About the Appendix:
The exact function or purpose of having an appendix in humans is not known for sure. In herbivores, animals that eat exclusively plants and vegetation, the appendix aids in digestion. However, humans like the enzymes to digest cellulose (the substance plant walls are composed of) and the appendix is too small to significantly aid in digestion.
Secondly, the appendix is hypothesized to regulate bacteria in the colon. Specifically, the appendix may mobilize “good” bacteria into the colon to re-established normalize bowel function after episodes of diarrhea.
Lastly, the appendix has patches of lymphoid tissue (tissues that contain cells that fight infection) that are believed to help the immune response of the gut. But, the amount of lymphoid tissue within the appendix is not sufficient in size to significantly protect the whole gut from infection. Though the exact function or purpose of the appendix is not known, it is known that a person can live a normal healthy life after removal of the organ.
1. Appendicitis and It’s Symptoms:
Appendicitis is an infection of the appendix. The hallmark symptom of appendicitis is pain in the right lower quadrant of the abdomen. Besides pain, a person with appendicitis may experience nausea, vomiting, loss of appetite, low grade fever, constipation or diarrhea, and abdominal bloating.
2. Don’t Ignore The Symptoms!
If the symptoms are ignored, the appendix will rupture in 2-3 days. Rupture occurs after the appendix has swelled enough to completely deprive the appendiceal wall of blood. Without blood, the tissues that comprise the appendiceal wall die, weaken, and rupture. A person suspected of having appendicitis should go to the nearest hospital for evaluation as soon as possible, especially after 12 hours of persistent and worsening abdominal pain. Early treatment may prevent rupture.
3. Treatment of Appendicitis:
Treatment for appendicitis is surgery. The name of the surgery to remove the appendix is an Appendectomy. A Laparoscopic Appendectomy is performed through 3 small keyhole incisions in the abdomen and utilizes small instruments and a camera to see inside the abdomen. An Open Appendectomy is performed through a 4-5 cm horizontal incision in the right lower aspect of the abdomen. Open Appendectomy may be indicated if the patient has a complicated case of appendicitis, has had previous abdominal surgery, or has lung or heart disease.
Occasionally appendicitis is not treated with immediate surgery. The decision to delay surgery is called Interval Appendectomy. Interval Appendectomy may be the appropriate approach if the appendicitis is complicated by a rupture associated with an abscess or appendicitis associated with a mass. In these cases, the abscesses are drained and the infection cleared with antibiotics initially. An appendectomy is performed 6-8 weeks later.
How Pomerene Can Help You:
If you or someone you know are having these symptoms, please call Pomerene Surgical Services at (330) 763-2018.
Blog Written By: Michael Schell, M.D.
According to the International Diabetes Federations, here are some common misconceptions about Diabetes.
1. Diabetes only affects older people.
FALSE! Diabetes affects all age groups.
2. Diabetes is not a killer disease.
FALSE! Diabetes is a global killer, rivaling HIV/AIDS in its deadly reach. The disease kills more than 4 million people a year. Every 7 seconds a person dies from diabetes-related causes.
3. Diabetes predominantly affects men.
FALSE! Diabetes affects both men and women, and is rising among women. It is also increasing dramatically among youth and threatening to decimate indigenous populations.
4. Diabetes cannot be prevented.
FALSE! Up to 80% of Type 2 diabetes is preventable by changing diet, increasing physical activity and improving the living environment. Type 1 diabetes cannot be prevented.
5. Diabetes care is not costly.
FALSE! Diabetes care is costly and has the potential to cripple any healthcare system. However, many inexpensive and cost-effective interventions exist. Even right here at Pomerene Hospital. Proven strategies for improving the living environment, changing diet and increasing physical activity can reverse the pandemic.
There are two major forms of diabetes, Type 1 and Type 2 diabetes.
Type 1 diabetes is characterized by a lack of insulin production.Type 1 diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. Only 5% of people with diabetes have this form of the disease. In Type 1 diabetes, the body does not produce insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. With the help of insulin therapy and other treatments, even young children can learn to manage their condition and live long, healthy lives.
Type 2 diabetes is much more common than Type 1 diabetes. Type 2 accounts for nearly 95% of all diabetes nationwide. Reports of Type 2 diabetes in children – previously rare – have increased. This form of Diabetes can be prevented!
Regardless of the type of diabetes you have, regular physical activity is important for your overall health and wellness. Thirty minutes of moderate-intensity physical activity on most days and a healthy diet can drastically reduce the risk of developing Type 2 diabetes. While Type 1 diabetes cannot be prevented, regular activity is a key part of managing diabetes along with proper meal planning, taking medications as prescribed, and stress management.
Blog Written by Tara Martin, Wellness Coordinator
Asthma is an inflammatory disease of the lungs. The airways become blocked or narrowed making it hard to breathe due to:
-The muscles around the airway tighten and squeeze the openings
-The airway lining becomes inflamed and swollen
-Excess mucus is produced in the inflamed airway
Difficulty breathing is one of the main symptoms of asthma, along with:
-Shortness of breath
To help prevent the next attack you can control your asthma by leading a healthy, active life by:
-Staying away from triggers such as smoke, pollen, pets, and cold air.
-Trying to stay healthy and avoiding getting viral infections which make asthma worse
-Using controller medications, such as inhaled corticosteroids that can keep daytime and nighttime symptoms under control.
Unfortunately, there is no cure for Asthma. Lifestyle changes and medications can help provide the help that is needed to live
a healthy, symptom free life. The key to tackling asthma is to become educated. The more you are familiar with your type of
asthma, what triggers your symptoms, and what works for you, the better controlled your asthma will be.
Blog Written by Chastity Hostetler, RRT
What: Physical therapy is a customer service oriented profession that uses evidence based research treatment techniques to work with our patients helping them to return to normal activities.
Where: Pomerene Rehab Services has well trained and caring staff dedicated to listening to our patient’s needs, enabling us to work together to develop a specific program for each individual.
When: Individuals should seek Physical Therapy for any injury, pain or tightness that has caused a loss in range of motion, or is limiting the ability to perform normal daily activities. Physical Therapy is also effective in treating dizziness and loss of balance issues.
Who: Physical Therapist and Physical Therapist Assistants receive extensive education and training before taking a National Licensure test. The Assistants work under the Therapist to assist patients in their journey through the recovery process.
Why: Working with the Therapist, patients are able to improve range of motion limitations, decrease pain, prolong or eliminate surgery. Patients also learn techniques to prevent injuries, or pain from returning in the future.
Before the Evaluation:
The American Physical Therapy Association offers suggestions for preparing for the first therapy visit.
1. Make a list of questions
2.Write down any symptoms (including how often they occur, location, any activity the improved or worsens symptoms, etc.)
3.List all medications
4.Consider bringing a family member along
During the Evaluation:
During the evaluation the therapist will ask many questions, perform a physical examination, help determine goals for therapy, and work with the patient to develop a specific plan to help return to normal desired activity.
After the Evaluation:
The Therapist and the Assistant(s) will help guide patients through the recovery process using education, exercise, and other techniques to both increase activity and prevent future occurrences.
How Pomerene Can Help You:
Pomerene Rehabilitation Center offers a comprehensive program of rehabilitation services including Physical Therapy, Speech Therapy, Occupational Therapy, Athletic Training, and many other disciplines. We offer flexible scheduling to meet your needs and busy schedule. Our department utilizes only licensed personnel with years of experience and special certifications ensuring both the latest treatment techniques and quality care.
Blog Written by: James Creaturo, PTA, Pomerene Rehab Manager
One in 3 children in the United States are overweight or obese according to national standards for age, weight and height measurements. This is a difficult topic to address since we can all be very sensitive about any criticism of our children. The difficulty health care providers face, due to the sensitive nature of this topic, is that it often prevents addressing a serious health concern. The rates of childhood obesity have been rising over the last 10 years and the trend continues. The top reasons this has occurred are:
- Increased availability of fast food
- Increased availability of "junk foods" to snack on
- Sedentary lifestyles of children and habit
The weight alone is not the end of the concern. There are many health risks associated with obesity diagnosed in children that historically has been seen in adults. Examples include type 2 diabetes, high blood pressure, high cholesterol, heart disease and arthritis to name a few.
The good news is that childhood is the best time to fix this and it is completely reversible if the problem already exists and is preventable with just a few simple changes.
1. PARENTS bring this up with your child's health care provider. Take the initiative so the discussion takes place.
2. Limit "screen time" to a maximum of 1 hour per day. Then spend time with some type of physical activity. The current recommendation is 60 minutes of play or other physical activity per day
3. Skip the fast food drive through. Pack your own or take time to eat a healthy meal on the road.
4. Make healthy choices available for snacks. Fruit and veggies can be a real substitute. It takes 17 days to break a habit for adults. It is easier for children. Treat chips or ice cream as just that - a treat.
Commit to making these changes and our children will be healthier for it!
When we think of people with high cholesterol, we may associate it with a poor diet and/or a negligent lifestyle. However cholesterol, when controlled, is a crucial component of good health.
The negative connotation of cholesterol surfaces when too much of a good thing becomes a bad thing, resulting in elevated lipid levels. Cholesterol levels are precariously high in more than 100,000 million Americans and are a risk factor for heart disease, Diabetes, and stroke. Goal numbers for a healthy lipid profile:
Total cholesterol:< or = to 200mg/dl
LDL cholesterol: < or = 100mg/dl (< 70mg/dl w/ cardiac hx)
HDL cholesterol: > or = 60mg/dl
Triglycerides: < or = 150
In actuality, about 75% of our cholesterol is manufactured by our livers. In other words, much of our cholesterol elevation is due to uncontrollable factors. The other 25% comes from the food we eat. Therefore cholesterol elevation can be multifactorial; sometimes controllable factors, sometimes not.
Causative factors include:
-genetic predisposition to producing too much cholesterol.
-getting older; especially females who no longer produce much estrogen.
-carrying extra body weight
-consuming a diet high in saturated fats and trans fats.
Positive changes which can aid in decreasing cholesterol levels are:
-keeping total fat < 35% of calories daily
-minimizing intake of saturated fat (red meats and full fat dairy products).
-eliminating trans fats (Crisco/ storebought pastries) which both increase bad, and decrease good cholesterol
-increasing dietary fiber (especially soluable fiber) daily to 20-30gms/day
-increase intake of mono fat (like olive oil and avocados)
-growing evidence suggests that low carb diets improve cholesterol levels
-increasing weekly exercise to 150 min per week or more
-taking supplements such as flaxseed, fish oil or plant sterols, niacin, garlic, fenugreek seeds, artichoke leaf extract, yarrow, or holy basil
-taking a statin prescription when diet interventions are not enough
It takes years for arteries to be clogged by cholesterol containing plaques, but there is much evidence that atheroschlerosis can be reversed, at least to some degree. A combination of the above interventions can promote large drops in cholesterol, which have been shown to promote regression of plaque formation.
For the best of health, know your numbers and keep them controlled!
Blog Written by Carol Denbow, MS, RD, LD
Summertime is still here, and for many of us this means family vacations to the beach and if you’re in Ohio, long hours soaking up the sunshine in the pool before fall returns.Now more than ever, it’s time to learn how to better protect our children from the harmful UV rays.
Why use sunscreen on children?
There is no other way to put it – sunburns are terrible for more than one reason. Sure, they are unsightly, uncomfortable and may even keep you from going outdoors, but they are also a leading cause of skin cancer. According to the Skin Cancer Foundation, it only takes ONE sunburn resulting in blisters as a child and your risk of developing melanoma DOUBLES. That’s right...it doubles!
Studies have shown the risk of skin cancer is increasing recently due to overexposure to the sun and tanning beds. Lately, the rising skin cancer rates have also included our younger generation. Did you know that 25% of lifetime sun exposure occurs prior to reaching 18 years of age? Chronic, unprotected exposure to Ultra Violet Rays causes skin discoloration, early aging of skin and skin cancer.
How to protect your child?
1. Wear protective clothing such as long sleeves, pants and hats, sunglasses.
2. Avoid tanning beds.
3. Limit sun exposure and avoid peak hours of sun intensity (morning and mid-day)
4. Use sunscreen even with UVA and UVB protection, even on cloudy days.
5. Block 97% of UVB radiation with a sunscreen SPF of 30 or higher.
6. Stay hydrated!
The American Melanoma Foundation recommends applying sunscreen in the morning, 30 minutes BEFORE the child is exposed to the sun. After that, sunscreen needs to be reapplied after swimming or excessive perspiration.
For severe sunburn issues, contact your pediatrician ASAP.
May you all enjoy what is left of your summer. Have some fun in the sun but don’t forget your sunscreen!
I usually joke with my male partners that there is usually only one reason that a guy comes into see me. The reason is that their wife or girlfriend or mother or daughter made them come in. While this line usually gets a good laugh, there is some truth to it. As men, we are not very good about taking care of our health. We can find all sorts of reasons to ignore our health. We are too busy. We have to take off work. We don't want to waste money on a nothing.
Whatever our reason for avoiding the trip to the doctor, we need to take care of our health. As men, we are often the primary breadwinners. When we don't take care of ourselves, we can leave our families to live in debt or poverty. Additionally, children need their fathers. So we have a duty to our families as well as to ourselves to be as healthy as we can. In June, we recognize Father's Day. We also recognize Men's Health Month.
One of the health concerns that younger men should be aware of is testicular cancer. This is a cancer that affects the testicles of men. The average age of this cancer is 33. However, the American Cancer Society notes that 7% of the cases of this cancer occurs in children and teens, and 7% occur in men over the age of 55. Each year more than 8,000 cases of testicular cancer will be diagnosed and between 300 and 400 men will die of this disease each year.
The good news is that testicular cancer is relatively easy to diagnose and treatment is quite successful. Early diagnosis is very important. Beginning in the teen years men should learn to perform testicular self- exams. These are easy to perform exams that you can do in the shower once a month. You are looking for bumps or lumps. They may be as small as a piece of rice or a pea. If you find anything abnormal you should go to your doctor and have it examined. If testicular cancer is caught early it can be treated and cured in most cases.
During Men's health month, take time to care for your health. It is manly to be healthy. In fact, without good health we cannot be the husband, father, brother, friend that we want to be. So see your doctor and ask about preventative care and wellness.
For information on how to conduct a testicular exam, please visit this link: http://my.clevelandclinic.org/health/diseases_conditions/hic_Testicular_Cancer/hic_Testicular_Cancer_and_Self_Exam
Blog written by DJ McFadden, MD- Pomerene Family Care physician
Arthritis is the leading cause of disability in the Unites States, above heart and lung disease, and diabetes. Fifty million Americans are affected by this condition. Arthritis accounts for 44 million doctor visits and over 900,000 hospitalizations each year. Conservative estimates suggest there will be 67 million Americans with arthritis by the year 2030. One common myth is that it only affects the elderly. The truth is that 2/3 of people with arthritis are under 65 years of age. Of these, approximately 300,000 are children.
There are many types of arthritis with various causes. The common thread among all of them is inflammation. This is the cause of pain in all types of arthritis. The pharmaceutical industry has capitalized on our desire to get rid of the pain. Unfortunately the medication does not last. Proper management of arthritis pain is exercise and achieving and maintaining an ideal body weight.
While in pain, the thought of exercise may seem overwhelming, but initiating exercise has short and long term benefits for controlling arthritis pain. Moving your body will loosen stiff joints. Exercise will provide healing by increasing blood flow to affected joints and will strengthen arthritic joints which have been made weak by inflammation and pain. This is the long term management of arthritis pain. Exercise can reverse much of the pain associated with arthritis.
Check out these 5 suggested exercises for arthritis joint pain relief:
How it helps: Walking strengthens muscles, which helps shift pressure from the joints, and reduces pain. It also compresses and releases cartilage in your knees, bringing nourishing oxygen to your joints.
2. Water Exercise
How it helps: Warm water – between 83˚ F and 90˚ F – helps relax your muscles and decrease pain, according to the University of Washington Department of Orthopedics and Sports Medicine.
So exercises like swimming and aerobics, walking and jogging in water are good for stiff, sore joints. Water also supports your body as you move, which reduces stress on the hips, knees and spine, and offers resistance without weights.
3. Indoor Cycling
How it helps: “Indoor cycling is an excellent way to get a cardiovascular workout without stressing weight-bearing joints,” says
Matthew Goodemote, head physical therapist at Community Physical Therapy & Wellness in Gloversville, N.Y.
A stationary bike is also a good option for people with balance problems – common among inactive arthritis patients – because there’s no need to lean the bike to turn.
How it helps: Beginner yoga classes’ simple, gentle movements gradually build strength, balance and flexibility – “all elements that may be especially beneficial for people with arthritis,” says Steffany Haaz, MFA, a certified movement analyst, registered yoga teacher and research coordinator with the Johns Hopkins Arthritis Center.
It also reduces inflammation, according to a 2010 Ohio State University study published in the journal Psychosomatic Medicine.
5. Tai Chi
How it helps: A traditional style of Chinese martial arts that goes back centuries, tai chi features slow, rhythmic movements to induce mental relaxation and enhance balance, strength and flexibility.
When you decide you have had enough pain and medication, making lifestyle changes may improve your condition. You CAN make this happen.
Blog written by John Vaccariello, MD- Family physician and Medical Director of Pomerene Kinetics
Walking is inexpensive, needs little to no equipment and can be done almost anywhere. It can be your fitness plan to practice on the treadmills at our Medical Fitness Center, Kinetics. It can be your stress management method for the day when you finally give yourself some much needed alone time to think or step to your favorite music. It can also be your break time energy boost! It has been proven that even a short 5-minute walk will boost your energy and spirits without the shame and guilt that the vending machine leaves over you.
Keep a few things in mind to increase the benefit of this new favorite part of your day:
- Wear proper footwear. For most people, walking or jogging shoes offer enough support and cushioning.
- Wear reflective clothing at night.
- Drink plenty of water before, during and after walking.
- Map your course. Choose one with pleasant scenery, infrequent traffic and even surfaces. Be sure it is sage and well-lit. Vary your walking routes, distance and pace to keep it interesting.
- Use proper form. Walk upright, but keep your upper body relaxed. Foot contact with the ground should be heel to toe. Hold your arms at a 90-degree angle, and swing them vigorously, but naturally, to help maintain momentum.
- Start slowly, then build. Your goal should be to walk at least 5 days a week for a total of 30 to 45 minutes per session.
- Buddy up! Walk with a family member, friend or co-worker.
- Count 'em! Use a pedometer and work up to walking 10,000 steps per day, which will give you the same fitness and weight control benefits as a 30 to 40 minute workout (i.e. jogging 3 to 4 miles).
- Have fun! Walk the trail, or the marked paths in and around your workplace, join a break-time walking group with your co-workers or participate in a charity 5K!
Blog Written by Tara Martin, Wellness Coordinator at Pomerene Kinetics
Keeping your feet healthy not only keeps you feeling better, it keeps you moving! Most of us do not think much about our feet, until they hurt.
Here are a few little ways you can care for your feet that will have a BIG impact on your overall foot health:
No Bathroom Surgery. With a new blister or ingrown toenail, we often want to treat it ourselves. That is NOT a good idea. We can introduce even more bacteria into a relatively clean area or we can cut our skin, sometimes requiring stitches. Even after all the digging at the problem site, we sometimes still haven’t relieved the initial condition. So put the cutters down, and see the foot doctor!
Perform Daily Foot Checks. This sounds simple, and it is. It is very important for everyone, but especially those with diabetes, decreased sensation in the feet, and those with poor circulation. Simply checking your feet daily can help prevent small problems from potentially becoming larger issues. Look for blisters, splinters, rashes, thick calluses, areas of discoloration, etc.
Follow Up After Injuries. After an injury, such as a sprain or dropping an object on your foot, a follow up at the podiatrist's office is a good idea. Contrary to popular belief, it IS possible to walk with a broken foot or ankle and there ARE things that can be done for a broken toe. An assessment with possible x rays can help diagnose a condition that, if left untreated, can result in further damage leading to deformity or arthritis in time.
Live With A Healthy Diet and Lifestyle. This is VERY important for our feet! Your risk of heart disease, obesity, neuropathy, and arterial disease all decrease with a healthy lifestyle. Regular walking and other forms of exercise are beneficial. They help keep bones and muscles strong and encourage good blood flow. Of course, don't forget… No Smoking! Smoking is bad for your feet (yes, it's true) as it can help to clog arteries reducing blood flow to toes. Put down the cigarette, pick up an apple and get moving!
Lace Up The Tennis Shoes. Just as we wear glasses to help our eyes perform better, or helmets to protect our heads, choosing the right shoe for the activity is important for our feet. Well structured tennis shoes should be worn while exercising or walking long distances. Wearing a good pair of New Balance or Saucony tennis shoes during a marathon shopping day will help support our joints, tendons and ligaments. Dress shoes/boots look nice with our new outfits but they aren't doing our feet any favors and should be treated as "sitting shoes."
Just following these simple guidelines can help prevent some of the major foot ailments that will slow you down. So enjoy April -National Foot Health Awareness Month!
How Pomerene Can Help You
If you or a loved one are in need of foot care, please contact Dr. Nicole Horn
Blog Written by Nicole Horn, D.P.M.
Daylight Saving Time beings Sunday, March 8, 2015, are you ready to spring forward?
This Sunday at 2:00 AM we move our clocks forward to 3:00 AM. This annual, bittersweet adjustment may give us brighter evenings and serve as a sign that
spring is on its way, but it also interferes with our sleep schedules. Losing an hour’s sleep is not easy for an already sleep-deprived nation; the
loss can really take a toll on your body.
Daylight Saving Time allows us to better use the extra daylight in the evenings due to those longer days of summer; the perfect solution for cookouts, evening swims, and spending more time with loved ones. We move the clocks forward one hour when DST starts and fall back one hour when DST ends in the fall.
We can all relate to the “Monday Morning Drag” as it is hard enough to be bright-eyed and bushy-tailed, but these helpful tips may just motivate your Monday!
Prepare to Spring Forward!
Make the time change incrementally. Make it a habit to set your alarm clock 10 to 15 minutes earlier for a week or so prior to the change. When we spring forward, you WILL be ready.
Practice Good Sleep Habits
- If you nap during the day, keep it brief (between 10 and 15 minutes).
- Make sure your bedroom is comfortable, quiet and dark.
- Avoid large, high-fat meals or spicy foods late in the day. You may have a love/hate relationship with these foods as they may cause discomfort or heartburn.
- Don't go to bed hungry! A light snack before bedtime, such as oatmeal or cereal can keep your hunger from waking you.
- Avoid alcohol and caffeine. Do keep in mind; it can take up to eight hours for the stimulating effects of caffeine wear off.
Let’s face it; we all LOVE to eat! As youngsters, love of food was more about flavor.But as we age; we are faced with the fact that to maintain good health, food must not only taste good, but must also nourish our bodies (which includes our hearts) , as well.The root cause of heart disease includes a multitude of factors. Heart healthy eating, however, is at the center of improving cardiac risk, and/or progression of heart disease.
Consequently, one of the manageable things we can do to decrease heart disease risk is to make dietary alterations which include increasing consumption of fruits and vegetables, and decrease foods high in simple sugars, salt, saturated fat and cholesterol.
Below are some dietary interventions which may assist you in improving daily intake.
1)Yogurt- left unchecked gum disease can increase risk of heart disease.Fermented foods such as yogurt help to normalize the flora in the mouth and gut, keeping microbes in check.
2)Whole grains – contain fiber from bran.Studies have shown that increasing fiber in the daily diet can lower cholesterol levels, thus decreasing heart disease risk.
3)Nuts; such as walnuts, almonds, and macadamias provide monounsaturated fats, which tend to help reduce bad cholesterol levels.
4)Salmon/fatty fish eaten at least once a week,provide Omega 3 fats,which are beneficial in normalizing the lipid profile
5)Dark chocolate (yes, I said chocolate!) helps boost the immune system by reducing inflammation.
6)Beans are full of soluable fiber which attaches to, and helps carry extra cholesterol out of the body.
7)Tomatoes contain a concentration of antioxidants (lycopene) and vitamins/minerals (vit A, vit C, Potassium) which all aid in reducing inflammation and maintaining integrity of tissues.
Blog Written by Carol Denbow, RD, LD
In the United States 1 in 4 women will die from heart disease and it is the leading cause of disability among women. The most common cause of heart disease is narrowing or blockage of the coronary arteries (blood vessels) surrounding the heart. After menopause a woman's risk of heart attack increases 2-3- times and equals that of men. But women of all ages should be concerned about heart disease, especially if close family members have heart disease.
While death rates from heart disease have dropped in the last 30 years, they have not dropped as much in women as in men. Women also have more difficulty in making a full recovery following a heart attack than men.
Although the traditional risk factors for coronary artery disease affect women and men, other factors may play a bigger role in the development of heart disease in women. The following risk factors have a greater impact on women than men.
Although the traditional risk factors for coronary artery disease affect women and men, other factors may play a bigger role in the development of heart disease in women. The following risk factors have a greater impact on women than men:
- Metabolic syndrome, a combination of fat around your abdomen, high blood pressure, high blood sugar and high triglycerides.
- Mental stress and depression
- Decreasing levels of estrogen after menopause pose a significant risk factor for developing cardiovascular disease in the smaller blood vessels surrounding the heart.
Signs and Symptoms of Heart Attack
The classic signs and symptoms of a heart attack include chest pain, jaw pain, indigestion, and pain radiating down the left arm. However, the symptoms of a heart attack often vary with women. While the most common symptom remains chest pain, other symptoms may include indigestion, pain in the upper abdomen and pain under the shoulder blade or fatigue.
When these atypical signs and symptoms occur, they are often not recognized as symptoms of a heart attack and treatment may be delayed resulting in a poorer outcome. Heart and vascular disease has claimed more women's lives than men since 1984. The good news is that you can control many heart disease risk factors. All women can take steps to prevent heart disease by practicing the following health lifestyle habits:
- Have a physical every year. Discuss your family history and your risk factors with your doctor.
- Know your numbers. Have your blood pressure, cholesterol (total, HDL, LDL, triglycerides), and blood glucose checked yearly and work with your doctor to improve any numbers that are abnormal.
- Don't smoke and if you do, quit. Smoking increases risk for heart attack 2- 6 times. Smoking also increases the risk of stroke and cancer.
- Aim for healthy weight. Overweight and obesity cause many preventable deaths.
- Get moving. Be more physically active. Aim for 30 minutes of moderate-intensity activity on most, preferable all, days of the week.
- Eat for heart health. Choose a diet low in saturated fat, trans-fat, and cholesterol.
How Can Pomerene Help You?
Please visit Pomerene Hospital's Holmes County Cardiology Services for more information. You are just one step away from a healthier heart!
Blog written by Joel Chupp, RN, BSN, RVT
To help improve your health and the health of your baby, there are two areas of focus: nutrition and exercise. Research shows that women who exercise before and during pregnancy and eat a balanced nutritional diet, have better pregnancies and better pregnancy outcomes.
Eating for Two
Consuming well balanced meals are very important. A guide for a well balanced diet can be found at: http://www.choosemyplate.gov/. You should consume about 300 more calories daily than you did before becoming pregnant. These extra calories will allow your baby to grow. Pregnant women should never participate in fad or low-calorie dieting.
Follow your obstetrician’s advice regarding prenatal vitamins. It is very important to have an adequate intake (generally, 400 micrograms a day) of folic acid. It is very important to inform your physician about any supplements you may be taking, including herbal remedies. Drinking at least 64 ounces of water daily is strongly suggested to decrease your risk of dehydration.
As exercise is important at any stage of life, it is just as important when a woman is pregnant. One main focus during exercise is to not over do it. If you did not exercise before you became pregnant your obstetrician may suggest a moderate exercise plan, such as walking or swimming. Even a ten to fifteen minute exercise plan can generate energy. You should always discuss exercise plans with your physician. Avoid jumping and jarring movements. Be sure to drink plenty of water while exercising.
How Can Pomerene Help You?
If you have any questions or concerns regarding your lifestyle during pregnancy, please visit Pomerene Hospital’s Maternity page for more information on the health of you and your baby.
Blog written by Hannah Jacobs, RN
As 2014 comes to an end and we begin 2015, it is time to take a moment to think about the things we would like to accomplish or change for the New Year. Are you one of those individuals who make New Year’s resolutions each year and simply does not follow the agenda? Are you simply stuck on which resolution you should focus on? If this is you, you are not alone!
According to forbes.com, out of the 40% of people who make New Year’s resolutions, only 8% actually achieve their goals. Why do so many people fail at goal-setting, and what are the secrets behind those who succeed? Basically, you need to keep it simple and make it tangible. With so many competing priorities in your life, you must make simple, realistic goals you know can be accomplished. It is important to avoid setting such ambitious goals that most likely may lead to failure or frustration.
Below, you will find suggestions for New Year’s resolutions that are sure to start year 2015 off right!
Top 5 New Year’s Resolutions for 2015:
Source: IB Times
1. Exercise, Exercise, Exercise! Now that the holiday feasts and merry baking are over, it is time to focus on the health of your body. Start year 2015 off right by working out regularly and eating a healthy diet to shred the unwanted pounds. Try working out with a friend, it’s more fun! Visit Pomerene Hospital’s Health and Wellness page for more information.
2. Cut Back On Sugar. No matter what, it is always a good idea to minimize overall sugar intake. If you have a reoccurring sweet tooth, grab for fruits instead of processed desserts like cookies, candies, and cakes. Visit Pomerene Hospital’s Nutritional Counseling page for more information.
3. Prioritize Time For YOU. Taking care of YOU is not a selfish act. It will actually help you recharge and feel much better about yourself and your loved ones. Whether you go to the spa, a movie, or simply sip on tea while reading a new book, make sure you pencil in “Me” time.
4. Give More Hugs and Be Happy. By simply giving the gift of a hug to someone, it will not only make that person feel better, but it will also make you happy and less stressed. In 2015, focus on making others happy so you can follow along.
5. Get More Sleep. In 2015, make it a priority to get 7-8 hours of sleep per night. This will recharge your body after a long day’s work and you will be ready to tackle each task with ease the next day! If you are having trouble sleeping, please visit Pomerene Hospital’s Sleep Lab page.
You have a New Year in front of you filled with wonderful opportunities. Pomerene Hospital wishes you the best of luck on achieving your New Year’s resolutions.
National Influenza Vaccination week is Dec. 7-13th. Just in time as this year’s flu season is in full swing. So what can you do to protect yourself and your loved ones?
Influenza or the flu is an infection of the nose, throat, and lungs that is easily spread from person to person. Symptoms include:
• High fever
• Sore throat
• Runny or stuffy nose
• Sore muscles
People can spread the flu from one day before getting sick to up to five or more days after becoming sick.
Those At Risk
The flu effects everyone but can result in serious complications for certain populations including pregnant women, children under five years of age, adults 50 years of age and older, and those with chronic medical conditions such as:
• Respiratory problems (Asthma, COPD)
• Diabetes Mellitus
• Kidney Disease
• Cardiovascular Disease
• Blood disorders
• Morbid Obesity
Tips For Protection
• Flu Vaccine
Everyone 6 months or older should be vaccinated every year, and children 9 years of age and younger who are getting their first flu shot this year will need two doses of the influenza vaccine at least 28 days apart.There are two types of the influenza vaccine—IIV (Inactivated Influenza Vaccine) or LAIV (Live Attenuated Influenza Vaccine).
Here are a few things to consider before choosing.
- The IIV or inactivated vaccine is available to anyone who is six months or older and is given by a shot in the arm.
- The LAIV or live attenuated vaccine is given through a nasal spray but is only available to those persons who are not pregnant, are 2-49 yrs of age, and who are healthy. People who have a history of asthma or have any other underlying medical condition should not get the LAIV.
In addition to getting vaccinated, you and your loved ones can take everyday precautions such as:
• Eating Healthy
• Managing Stress
• Getting Vitamin D
• Washing your hands frequently using soap and water for at least 20 seconds
• Covering your cough or sneeze by using a tissue or your upper sleeve
• Stay away from others who are sick and stay home if you yourself are sick
For more information about the flu, check with your local health care provider, health department, or the helpful staff at Pomerene Hospital.
All About Diabetes
Diabetes Type 2 is a disease of unknown cause. One in three persons born today will develop Diabetes during their lifetime and it is known that some individuals are more inclined than others to develop the disease. The Diabetes epidemic is a major Public Health concern worldwide and is now the 7th leading cause of death in the United States. Historically, Diabetes Type 2 has been a disease of later life. The prevalence, however, is increasing and the age of onset is now including young adults and even children. Anyone who notices symptoms of Diabetes, or who has risk factors for a Diabetes diagnosis would be wise to visit their doctor for baseline labs.
Risk factors for Diabetes include:
• Lack of Physical Activity
• Over the age of 40
• History of High Blood Pressure
• Having had a baby weighing over 9 pounds
• Having had Gestational Diabetes during a pregnancy
Symptoms of diabetes include:
• Excessive hunger and/or thirst
• Frequent urination
• Blurred vision
• Mood changes
• Unintended weight loss
• Sores which do not heal
Diabetes in the Past
In past decades, Diabetes was often left undiagnosed until severe symptoms developed. Only then did individuals bring their complications to the attention of their physician. By this time, a patient’s insulin production may have ceased resulting in compromised kidney function, heart vessel/nerve function, extremity circulation, eyesight and dental health. Damage from prolonged glucose elevation can be extensive and irreversible. It is estimated that the average diabetic patient today has had Diabetes for 5 years prior to diagnosis.
Self Management Education Programs
The goal of Certified Diabetes Self Management Education programs, such as Pomerene’s, is to increase awareness, encourage early diagnosis, and implement early interventions; in an effort to statistically lessen complications of the disease. According to the landmark study conducted by the National Institute of Diabetes, and Digestive and Kidney Diseases, (Diabetes Control and Complications Trial (DCCT) 1983-1993) showed that keeping blood sugar levels close to normal range drastically slowed onset and/or progression of diabetic nerve damage. Therefore our goal is to see patients in our clinic at the onset of their diagnosis.
There are three lab ranges which tell us where a patient is on the Diabetes continuum:
||<100 mg/dl fasting|
||100-126 mg/dl fasting|
||> or = 126 mg/dl fasting|
Studies are now finding that Diabetic nerve damage can actually begin in the Pre- Diabetic range. Once a patient is diagnosed with Diabetes, it is vitally important they obtain useful self-management skills. Self management skills include a combination of diet, exercise, proper medication, and glucose self-monitoring. Self management is the key to controlling Diabetes and maintaining good health.
How Pomerene Can Help You
Pomerene Hospital offers a self-management course in Diabetes Care. A physician referral is needed for class registration. The course is accredited through the American Association of Diabetes Educators, and is taught by an RN Diabetes Educator, and a Registered Dietitian.
Please call our office if you have any questions regarding our program-330-674-1015, extension 1023. To learn more about diabetes, please visit our website.
Are You Ready to “Fall Back” This Weekend?
Daylight Saving Time will end at 2:00 am on Sunday, November 2nd and we all know what that means: It’s time to set your clocks back an hour. Thanks to the extra hour, “falling back” is not as nearly as disruptive to our bodies as “springing forward.” Our bodies’ circadian rhythms, or natural biologic clocks, can usually adjust quickly to the additional hour. Because the biologic clock is slightly longer than 24 hours, it is usually much easier to sleep an hour later than to get up an hour earlier. Let’s admit it, we love our sleep!
There are millions of Americans who report trouble getting a good night’s sleep. Think about all the factors that can interfere with a good night’s sleep – from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues, or illnesses. It is no wonder that the quality of sleep is sometimes elusive. Although you may not be able to control all of the factors that interfere with your sleeping pattern, there are habits that you can adopt to encourage better sleep.
Start with these simple sleep tips offered by the National Sleep Foundation:1. Stick to the same bedtime and wake up time, even on the weekends! This helps to regulate your body’s biologic clock, as we spoke about earlier, and could help you fall asleep and stay asleep for the night.
2. Practice a relaxing bedtime ritual. Take this time to wind down. Have a relaxing routine before bedtime, such as soaking in a hot bath, reading or listening to soothing music. It is best to avoid electronics before bedtime.
3. Avoid naps, especially in the afternoon. We are ALL guilty of napping. Every once in a while, nothing sounds more soothing than a nice, relaxing nap allowing us to simmer down after a productive day. Power napping may help you get through the day by keeping your nap between 20-30 minutes. Whatever you do, try not to avoid afternoon naps.
4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Get those running shoes on!
5. Evaluate your room. Design your sleep environment to establish the conditions you need to sleep. It should be dark, cool, quiet, and most of all comfortable.
6. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to go to sleep. It is good to finish eating at lease 2-3 hours before bedtime.
7. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and television out of the sleeping environment. Use your bed only for what it is made for.
Healthy sleep habits can make a big difference in your quality of life. Follow these healthy sleeping tips to encourage good sleep hygiene!
If you regularly experience daytime drowsiness, fatigue or disturbed sleep, speak to your doctor or consult with a sleep medicine specialist. You may do this by visiting Pomerene Hospital’s Sleep Lab Service.
What is there to know about breast cancer?
Has breast cancer affected your life? With almost 3 million women
that have been diagnosed with breast cancer today, chances are your
mother, daughter, sister, or friend has or will have breast cancer
sometime in their life. According to the American Cancer Society (ACS), 1
out of every 8 women will develop breast cancer (12%). Approximately 1
out of 36 (3%) women will die from breast cancer, making it the second
most deadly cancer among women.
The risk of dying from breast cancer can be greatly decreased by having an annual mammogram and performing self breast exams. Cancers are easier to treat when found at an early stage. The best tool for finding breast cancer at these earlier stages is having an annual screening mammogram.
Recommendations for women without breast symptoms are listed below:
• Clinical breast exams by a health professional should begin at age 20, and is recommended at least every 3 years.
• At age 40, women should begin having clinical breast exams yearly, along with an annual mammogram, and continue having them every year while in good health.
• Women at high risk, such as family history, prior radiation therapy to the chest, or known genetic mutations, should consider additional imaging with the recommendation of a health professional.
Prevention of breast cancer includes:
• Healthy diets
• Increased Vitamin D and fiber
• Moderate exercise
• Decreased alcohol consumption
Pomerene Can Help You!
We at Pomerene, would like to encourage you, your friends and family, to take a stand against breast cancer and have an annual mammogram. Our digital technology gives us great imaging detail for the radiologist to interpret, which includes CAD (computer-aided detection) that assist the radiologist during mammography interpretation. Our mammography services also include screening and diagnostic imaging, ultrasound, breast MRI, and biopsy techniques.
The staff at Pomerene is part of the “Go-Soft Campaign”, which means we make the exam as comfortable as possible by using a soft pad on the mammography unit. During the month of October, Pomerene offers a $20 savings on mammogram testing when you schedule a mammogram. There’s no better time to have a mammogram than during Breast Cancer Awareness Month!
Set Up Your Mammogram Today
For more information about out mammography services please call Pomerene Hospital Radiology at 330-674-1584 extension 4124 or visit our Mammography Services page.