Pomerene Hospital Blog
The amount of fruits and vegetables you need in a day will vary based on your age, gender, medical history and lifestyle factors. The truth is, many Americans do not come close to their recommended daily requirement for healthy living (approximately 2 cups of fruit and vegetables per day). Rather than focusing on the negative, aiming to increase your fruit and vegetable intake every day will keep you on track towards your health goals, that fit your preferences.
Some strategies and tips to increase or transform your fruit and vegetable intake:
- Become Aware- The first part to know if you are getting enough produce in one day is to keep track of what you are eating. This doesn’t have to be time intensive- just jot down the fruits and vegetables and the amount you eat in one day. If you find yourself having a small list, that’s a good indicator it’s time to bump it up!
- Make it a Challenge- If you’re like me and enjoy a good challenge, consider challenging yourself and others to a healthful fruit and veggie competition. Determine a set time frame and scoring system, then see who is willing to try it with you.
- Smoothies to Fruit Bars- Need an alternative to sugary popsicles or ice cream? Smoothies can be transferred to popsicle molds to be frozen and enjoyed as a summertime snack!
- Frozen fruit to syrup- Heating frozen fruit (1 cup) and adding a little honey or maple syrup (1 teaspoon) to it is a great way to make a “nutritional” syrup without all the added sugar. Use this on top of pancakes, waffles, breads, or even ice cream for another way to sneak fruit in.
Do you struggle with vegetable intake? Try different dips, best in moderation, to get the job done! Click here to view some healthy dip recipes from our Registered Dietitian, Jackie Genetin.
Jackie Genetin, RDN, LD
Did you know that different cooking and baking methods of your fruits and vegetables can increase or decrease the amount of nutrients you get in your food?
Below is some education and tips to try different cooking methods, without losing the benefits of your produce:
- Fresh- Fresh is best? Not always the case. In some forms of cooking it activates the nutrient to become more available when heated rather than
eaten fresh. Though, many fruits and vegetables contain majority of vitamins and minerals in this state. Your water-soluble vitamins, B and C.
- Bake/Roast- A healthier version to frying because the oil or fats that you may add to the food do not replace the water in the food, therefore
you are consuming less fat. Baking and roasting are basically the same thing, but used for different foods. Minimal vitamins and minerals are lost
through this method.
- Braise- This combination cooking method of searing then slow cooking an item in a liquid on low heat is primarily used for meats but can be
used for vegetables. Vitamins and minerals can leech into the liquid over the cooking period. Try to reuse the liquid in soups or other dishes
to use those nutrients that were lost.
- Boil- Nutrients can be lost in the water, especially if salt is added. Primarily your water-soluble vitamins, B and C. Consuming or reusing
the liquid is a great way to still consume those nutrients lost.
- Dehydration- A fan favorite for fruits primarily as an easy way to carry with you on-the-go. During the process, an acid such as citric acid
or lemon juice, is added to limit the bacteria growth. The acid and drying process can both alter the nutrient content.
- Fry- Aim for air fried or pan fried compared to deep fry, so that less oil or fats are being transferred into the food, while still maintaining
the crispy texture. High heats can alter fat soluble vitamins, A, D, E and K.
- Grill/Broil- Grilling and broiling are both dry heat methods that heat from the bottom (grill) or top (broiler). These heating methods can reduce
water- and fat-soluble nutrients if droplets are lost during cooking. Side note, reducing the amount of smoke can reduce your risk of potentially
harmful side effects.
- Microwave- A great method to heat your produce with minimal effects on nutrients. Microwave heats food by electromagnetic waves that cause the
molecules within the food to vibrate or bounce, causing friction among the food, and therefore heating the food. Due to its short cooking time,
much of the vitamins and minerals are maintained.
- Steam- A water-based method to cooking, using minimal water. Since it uses minimal water, majority of nutrients are maintained during process.
Jackie Genetin, RDN, LD
Throughout the Pandemic, Pomerene Hospital Emergency Department has remained open to care for our Community! We know there are concerns about catching the virus, but if you have a true health emergency do not delay getting care that could negatively impact your health in the future.
It is important that you feel safe and confident when you are a patient in any of our facilities.
- Your health matters, don’t wait to get medical care.
- Our Emergency Department team is always ready when you need us - 24 hours a day, 7 days a week, 365 days a year
- We are taking extra steps to keep you safe! From re-arranged waiting rooms to screening everyone that enters our facilities.Here are some of the additional steps we are taking to protect you:
- Isolating those with COVID-19 in designated areas and units.
- Requiring everyone to wear mask. No worries if you don’t have one, we will provide one for you.
- Expanding the distance between chairs in waiting areas.
- Frequent cleaning of high-touch areas, deep cleaning between patients, and using an UV Cleaning Robot multiples times per day.
- Limiting visitation (find updated visitor restrictions here)
- Screening every person when they enter the hospital-patients, visitors, and employees are screened and temperatures taken.
You can be confident that our Emergency Department is safe, operational and prepared to handle health emergencies when you need us.
What exactly does a Midwife do?
Many people think Midwives only delivery babies… but that isn’t true! Midwives are important members of the women’s health team and can care for female’s puberty through menopause. The word midwife means: “With Woman”. A midwife is someone who walks with women through their reproductive life from puberty through menopause. A few examples of the types of care midwives can give: prenatal care, births, yearly well woman exams, breast exams, pap smears, counseling/education on natural family planning or contraception/birth control, guidance/care for those going through change of life/menopause. They can also treat urinary tract infections, vaginal infections, breast infections and much more!
What do you like most about being a Midwife?
I love caring for women and their families, guiding them through some of the most important and intimate decisions/moments of their lives. It is both an honor and a privilege to be given the opportunity care for our ladies and their families.
What do you like best about being a Midwife at Pomerene?
I enjoy caring for members of the local community. I like that our patients have high quality care in a homelike, quiet environment. Our midwives & staff are well versed in natural childbirth as many patients desire this, but we have epidural anesthesia available should a patient want one. We can provide very low intervention care as well as high tech care with multiple interventions if situations necessitate. The diversity of care is challenging, exciting & rewarding. I simply enjoy what I do and the population we care for.
I have worked at Pomerene since 1998. I enjoy working here and can truly say Pomerene is a huge part of my life beyond work. I met my husband in the Emergency Dept while working one night (He’s a firefighter/paramedic), got engaged at work and 3 of my 4 children were born here at Pomerene as well. As a member of the local community for the last 20+ years, Holmes county is my home and I desire to continue caring for those who live here. It is such a neat opportunity to run into patients in the community and be able to share “hello’s” and updates on how they have been since I have seen them last. We have such a great hospital in our community and it’s a privilege to be a part of it. Our small community hospital provides top notch, five-star care.
Who is the Midwifery team?
The midwifery team consists of myself, Barbara Poole, CNM, Carrie Jividen, CNM & Donna Augustine, CNM. It also involves our collaborating physician – Dr. Ibrahim Sozen. He is available to our team, should we have questions/concerns that require a higher level of care. We also work collaboratively with Dr. Jenna Frakowski and other obstetrical providers.
How do you work together with other Women’s Health providers and nurses?
All of the midwives work well together to provide excellent care for our women. We use written, verbal or in person communication between each other to ensure that the best of care is provided. The lines of communication are always open. Suggestions/Ideas are always welcome and we “bounce” ideas/perspective/information off each other frequently. There is a trust among all of us which is very strong and an essential piece of our practice.
What are some bits of advice to relieve pregnancy nausea?
Eat small frequent meals throughout the day, stay away from fried/greasy foods, stick with simple/bland foods. Don’t let yourself get hungry as this can often lead to bouts of nausea/vomiting. Try to eat a snack with protein before going to bed (cottage cheese, cheese/crackers, apple & peanut butter etc.) as this will “stick with you” more through the night and will have you less likely to feel nauseated upon rising in the morning. Keep lemon-lime soda & saltine/soda crackers (important… not butter/ritz type crackers!!!) close by and nibble on those/sip the soda when you first get up in the AM and before rising out of bed. Lastly, if the nausea is causing trouble with your daily activities contact your midwife as there are over the counter & prescription medications/supplements which can help lessen the symptoms.
What are some ways to relieve back pain during pregnancy?
My favorite go to for back pain in pregnancy is to prevent it!! During pregnancy your body goes through many changes, even how you stand and your center of balance changes. Start early in your pregnancy wearing good supportive shoes, bending at the knees vs. waist to maintain good body mechanics/posture when bending/lifting. Keep your weight balanced on both feet, stand straight and don’t slouch. Establish a routine of getting off your feet at least ½ hour each afternoon with your feet elevated. This will allow your back & legs time to rest, allowing you to return to your work with improved energy/stamina. Heating pads or hot water bottles applied to the sore areas can also be comforting, but watch that they aren’t too hot! Lastly, there a wonderful maternity support belts available should the above suggestions not improve it adequately. Just ask your midwife how to get one.
1. Did you know June is National Hernia Awareness Month?
A hernia occurs when an internal part of the body pushes through a weakness or defect in the body wall or muscle 5 million people are estimated to have some type of hernia.However, only approximately 750,000 people per year seek medical attention for their hernia. Hernias do not go away or get smaller on their own. Without correction, hernias usually become larger and more painful and uncomfortable and prevent people from enjoying favorite activities.As the hernia becomes larger, the bulge may limit mobility and/or the ability to perform physical exertion and/or exercise. The most optimal treatment for hernias with the best result is surgical intervention. The type of surgical repair will depend on the location, size and whether the hernia is a primary occurrence (first time) or recurrent after a prior repair. Hernia surgeries are common procedures that we are currently offering at Pomerene.
2. What are the potential complications of an unrepaired hernia?
Hernia repair is an elective procedure. The main complications of hernias are incarceration and strangulation.Incarceration occurs when the hernia and its contents can not be pushed, or reduced, back into the internal part of the body. Strangulation occurs after the hernia becomes incarcerated and then swelling cuts off the blood supply to the hernia and its contents.Incarceration and strangulation are surgical emergencies and medical attention should be sought immediately. The signs symptoms of incarceration/strangulation are a persistent bulge at the hernia site that can not be reduced, increasing pain at the site of the hernia, increasing redness, and increasing swelling of the skin/soft tissue overlying the hernia.Nausea and vomiting may indicate incarceration/strangulation of bowel and resultant obstruction.
3. What are the types of hernias?
- Abdominal Hernia – Also referred to as a ventral hernia.Abdominal hernias generally occur above the belt line.
- Umbilical Hernia – Occurs around or in your belly button. If your belly button typically is pushed in, but suddenly appears to have something bulging out then you most likely have an umbilical hernia.
- Incisional Hernia – Occurs at the incision line of a previous surgery.The site is weakened because of the cutting of the skin, tissue, & muscles in that particular area.
- Femoral Hernia – Occurs in the upper inner thigh or groin area. These types of hernias are more common in women.
- Inguinal Hernia –Occurs on either the left or right side (sometimes both sides = bilateral inguinal hernia).The bulge can be appreciated in the groin below the belt line and/or extending into the scrotum. This particular hernia is more common in men.
Are you a fan of produce but concerned about the cost? You are not alone! No need to fret because below are some tips for you to enjoy fruit and vegetables without breaking the bank AND make you feel so much better after eating them!
- #AddColor by keeping it seasonal – stick with buying produce during its season to avoid over-spending.
- #AddColor by buying local – this goes along with buying seasonal produce. Local orchards, markets, and greenhouses are stocked with
fresh fruit and vegetables that are grown primarily within that specific season, and often grown right in your hometown!
- #AddColor by re-purposing your aging produce – are your bananas or apples bruised? No need to throw them out! Bruised or aging fruits
and vegetables can be great for smoothies, breads, soups, sauces, jams, etc. Throwing away food is throwing away money- the less you do, the better!
- #AddColor by trying alternative options – Canned, frozen, and dried fruits and vegetables are great ways to still get the nutrients
of the food, without having to spend as much. Be sure to check the label for added sodium and sugars that are not necessary!
- #AddColor by trying a garden – Be in control of the produce you enjoy and try building a garden! Though it requires a lot of work, it saves a ton of money! Start small and “grow” from there 😉
Jackie Genetin, RDN, LD
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