Exercise for a Healthy Heart

dreamstime_xl_22719809It’s never too late to start exercising. Once you get going, you’ll find it pays off. Even taking a brisk walk for 30 minutes a day can make a big difference. People who don’t exercise are almost twice as likely to get heart disease as people who are active.

Regular exercise can help you:

  • Burn calories
  • Lower your blood pressure
  • Reduce LDL “bad” cholesterol
  • Boost your HDL “good” cholesterol

It is important to aim for at least 30 minutes a day 5 days a week of moderate-intensity activity. Start your work out at a slower pace and increase gradually so your body can adjust. You can increase your exercise duration gradually as you build up tolerance to your exercise plan. Your exercise plan should consist of aerobic exercise 5 times a week, stretching daily, and strength training 2-3 times a week.

  • Aerobic exercise (“cardio”): Brisk walking, running, jogging, and biking are some examples. You should be moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you’re doing it. If you have joint problems, choose a low-impact activity, like swimming or walking.
  • Stretching: You’ll become more flexible if you do this daily. Stretch after you’ve warmed up or finished exercising. As you start to feel the pull hold 15-20 seconds. Stretching should be slightly uncomfortable however, it shouldn’t hurt.
  • Strength training: You can use weights, resistance bands, or your own body weight(yoga for instance) for this. Do it 2-3 times a week. Let your muscles recover for a day between sessions. Start with a lower resistance and repetitions and increase as you build tolerance.

Once you have started an exercise routine it is important to pay attention to how you are feeling. You should stop and get immediate medical help if you have pain or pressure in your chest or the upper part of your body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, feel dizzy, lightheaded, or very tired. It’s normal for your muscles to be mildly sore for a day or two after your workout when you’re new to exercise. As you continue your exercise plan you will find it is easier to complete with less fatigue and soreness. Your heart is a muscle, it will become stronger and healthier as you exercise.

Source: Exercise to Keep Your Heart Healthy

Advertisements

How to Prevent Falling in the Winter

dreamstime_xxl_33761381According to the Center for Disease Control and Prevention

  • Every year, 1 out of 4 older adults falls, but only half of them tell their doctors. Of those falls, 1 out of 5 causes a serious injury such as broken bones or a head injury.
  • Emergency departments treat 2.8 million older people suffering from injuries related to falling.
  • More than 800,000 patients a year are hospitalized because of fall injuries; a majority of them being hip fracture (300,000 annually) or head injury.

Here are 5 tips to prevent falling on slippery surfaces:

  1. Walk like a duck, taking small, slow steps with your feet pointed outward and weight evenly distributed. A wide gait will create more stability.
  2. Use any assistive devices that have been prescribed, such as a walker or cane. If you’re at a store and do not have any devices, grab a shopping cart and use that to increase your stability.
  3. Don’t go it alone. Hold the arm of a friend or family member when getting out of a vehicle and walking to and from a destination.
  4. Go slow and pay attention to the ice and snow around you. Many falls are triggered by rushing or being distracted. Slick surfaces make the situation even worse.
  5. Don’t be afraid to ask for help. If you’re struggling with mobility, ask people for help, whether it’s shoveling snow or walking into a store.

Source: The Oakland Press

Yoga with Jessica: New Year Intentions

dreamstime_xl_29933419New Year

New Beginning

New Mindset

New Focus

New Start

New Intentions

New Results

For our first month of 2018, I have chosen to talk a little about intention (setting) and mindfulness, both of which are synonymous with yoga.  I have asked you before to take a moment or two to think about how much you really notice on any given day.

Mindfulness: 1.) the quality or state of being conscious or aware of something, 2) a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.

Intention:  An idea that you plan (or intend) to carry out. The difference between an intention and a goal is subtle.  An intention is a reminder about the present, whereas a goal is directed toward a future outcome.

Notice how both words talk about the “present” moment.  Again, being present in the present moment is synonymous with yoga.  Being present can be very hard to do sometimes.  It requires a shift in your focus, in your mindset.  I remind my students often about letting go of what happened before they stepped onto their mat and to shut off what may be planned for the later when they step off their mat.  I want them to TAKE TIME FOR THEMSELVES.  You must be present in the moment to do that. We spend so much time taking care of others that we leave little to no time for ourselves.

For most, mindfulness comes easier and quicker than intention setting.  Everything you do throughout your day you can do mindfully:  eat, exercise, drive, work, cook, etc.  Like the definition above, you just notice and accept your feelings, thoughts & bodily sensations when doing any certain thing.  There is absolutely nothing wrong or incorrect about how you might feel or think.

Setting a (daily) intention needn’t be difficult or intimidating.  Intention setting is really quite simple.  A few examples are to be quiet, listen more, be loving, rest, be in nature, have fun, be in solitude. My ultimate favorite is TO JUST BE.

Being mindful and setting a daily intention can help you to put things in perspective, to let go of stress and to focus on the present moment.  Notice how all of that just circled back to being present in the present moment.

New Year

New Beginning

New Mindset

New Focus

New Start

New Intentions

New Results

Namaste until next month.

Yoga with Jessica- Legs Up The Wall

Our yoga series is written by Jessica Durham. Jessica is a 200 Registered Yoga Teacher (RYT), and she will be sharing her thoughts, tips and tricks for those who love yoga.

Example 1.jpgDecember greetings! Suddenly we find ourselves in the last month of the year- quite possibly the busiest month of the year. There’s holiday decorating, baking, and shopping, family and social gatherings, plus the regular day to day activities of work, school, grocery shopping, laundry, nightly meal prep, etc. How on Earth can we possibly fit everything in?

I have been debating what I wanted to convey in this month’s blog. I had a thought but brushed it aside because I wanted to be really creative with our next pose and my words. I had another idea come to mind, but I couldn’t seem to get everything flowing freely. So, I went back to my original idea. Has that ever happened to you? An idea comes to mind and you think, “no, that’s entirely too simple, it’s not nearly creative enough.” Through my yoga journey, I have encountered many wise yoga sisters, some who speak and write so eloquently.  Of course, I want to be like that, but if I take the time to really look within (myself), I see that is not who I am. I am a simple human. I want things to be simple and I want everyone to understand and feel included.

With that in mind, the pose I want us to focus on this month is called “legs up the wall.”  It doesn’t sound very eloquent, does it?  Most everyone loves this pose. It can be done with or without props.  It will depend on your body, your flexibility, and your comfort.  Like all other poses before and all to follow, legs up the wall is absolutely modifiable!  There is no graceful way into or out of this pose, but the end result is SO sweet.  It is very much worth the effort it takes to achieve the pose. Plus, there are so many benefits to this pose.  Here are just a few:

  • Relieves fatigue in the legs and feet
  • Soothes the nervous system
  • Relieves a mild backache, headache, and insomnia
  • Increases circulation
  • Calms the mind
  • Relieves mild depression, stress & anxiety

This is my go-to pose pretty much every day. I have a lot of pain in my feet and occasional back issues. Even if I am not having a flare up, I will still use this pose for comfort, relaxation, stillness & silence. I have also been known to go to sleep in this pose.

You may find yourself doing much more for others this month, but be sure to do just as much for yourself.  It is not selfish to take time for yourself.  It is imperative that you take care of YOU, not only during the holidays but each and every day of the year.

Have a blessed Christmas and a safe and happy New Year.  I will see you back here in 2018.

Namaste and God Bless

~Jessica

 

 

Recipe: Salmon Marsala

Salmon Marsala.jpgThis recipe switches up chicken marsala by swapping for salmon. It’s a great way to get delicious and healthy fish on the menu. You should find marsala wine in the cooking wines/condiments section of your local grocery store.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, cut into wedges
  • 1 teaspoon minced garlic
  • 10 fresh mushrooms, sliced (or one 7-ounce can of sliced mushrooms, drained)
  • 4 (4 ounces each) skinless salmon filets
  • 1/3 cup Marsala wine
  • 2/3 cup chicken broth (1/3 less sodium)
  • 1/4 teaspoon salt (optional)
  • 4 teaspoons cornstarch
  • 4 grinds, fresh ground pepper

Directions

  1. Prep the onions and mushrooms.
  2. Heat oil in nonstick skillet over medium-high heat; add onion, garlic and mushrooms to the skillet and begin sautéing.
  3. Add the salmon filets to the skillet, cooking for 10 minutes per inch of thickness (turn them over midway in the cooking time).
  4. Mix together the wine, broth, cornstarch and fresh ground pepper; when the fish is nearly done (you can tell by twisting the center of the thickest part – if it flakes easily, it’s done), add the wine/broth mixture to the salmon.
  5. Stir gently, as the liquid turns into a thick gravy within one minute. Serve over whole-grain pasta or brown rice, with steamed asparagus or vegetable of your choice.

Nutrition information

Makes 4 servings. Each serving contains:

  • Calories 450
  • Fat 12g
  • Fiber 9g
  • Sodium 147 mg (does not include the optional salt)
  • Carbohydrates 44g
  • Protein 37g

Recipe source: Cleveland Clinic blog

How to make an impact on Giving Tuesday

Giving TuesdayNovember 28, 2017 is #GivingTuesday, and we want to know how you are going to give back to your community! Studies have found that the following health benefits have been associated with giving (Source: Cleveland Clinic):

  • Lower blood pressure
  • Increased self-esteem
  • Less depression
  • Lower stress levels
  • Longer life
  • Greater happiness

We have listed some ideas to help you give back to our community.

  1. Donate to the Cameron Hospital Foundation to support your local hospital.
  2. Research volunteer opportunities with an organization that meet your interest and goals. Steuben County United WayProject Help of Steuben CountyCASARISE and Steuben County Council on Aging are just a few of the MANY organizations in Steuben County that offer volunteer opportunities.
  3. Help your friends and family with a project without expecting anything in return.
  4. Donate some of your unused and unneeded household items and toys to a local charity

Yoga with Jessica: Low Lunge

Our yoga series is written by Jessica Durham. Jessica is a 200 Registered Yoga Teacher (RYT), and she will be sharing her thoughts, tips, and tricks for those who love yoga.

low lunge 1.jpgI apologize for my absence during October. Have you ever had a day, week or even a month of hectic, busy, whirlwind activity? That was my October- a family wedding a few hours away, subbing 2 yoga classes (in addition to my 4 classes a week) and extra hours at my regular job. Whew! And, just like that, October is gone!

Now we are into November and Thanksgiving is closing in fast. Thanksgiving is a time of reflection and gratitude. I am very grateful I had the time and ability to devote to all my extra duties during October. I admit that I felt a bit overwhelmed at times and guilty for not getting my October blog completed. However, the guilt was temporary. I had to choose to let go of a few things so I didn’t drown in the busyness and exhaustion. I chose to take care of me…something that yoga has taught me.

For this month’s pose, I’d like to focus on the low lunge. The low lunge is an energizing pose with the ability to help clear your mind. With that clear mind, you can focus on all you have to be grateful for in this busy season.

This position can be quite simple and basic, or you can deepen and sink into it. The low lunge improves flexibility and strength in your hips, legs, and knees. As you become stronger and steadier, you can add your arms upward to improve shoulder, arm, and core strength. This is a MUST do position if your job entails a lot of sitting or if you travel a lot. The low lunge position can even be modified so you can do it from your chair.

Play around with this pose. Let it open and strengthen those hips and legs. Find your version of the pose, sink in, clear that mind and tune into your gratitude.

From my home to yours, have a blessed Thanksgiving.

Which is better for aches and pains- heat or ice?

Ice or heat

Pains and aches are unwanted feelings that seem to affect everyone. There really is not a question of if you will ever hurt, but more of a question of when and where. With pain being as common as rain in April, medical professionals have developed ways to modulate its nagging. Just as we use an umbrella to lessen the effects of those spring showers; we can also use heat and ice to lessen the effects of pain. These techniques have been around for ages and work well. One of the most common reasons people resist using heat and/or ice is due to a lack of understanding when and how to use each modality.

Which one should I use?

  • Heat: Heat is best used for aches and pains that are termed chronic in nature, or have been going on for a long period of time. These aches and pains are the nagging and lingering aches that seem to never go away and you can’t really put your finger on when they started. Even more specifically heat is best used for aches and pains that are associated with a muscle. Your muscles are close to the surface which the heat can affect the most.
  • Ice: Ice is best used for aches and pains that are termed acute, or just started in the last few days. These aches and pains are normally sharp, and you remember what happened to start them. Even more specifically, ice is best used for aches and pains that are associated with swelling.

Does time of day or activity level affect whether I use heat or ice?

  • Heat: Heat is best in the morning or prior to an activity. Heat helps decrease stiffness which will help you move better, and hopefully with fewer pains and aches.
  • Ice: Ice is best towards the end of the day or after activity. Ice helps reduce soreness and decrease swelling. Typically both swelling and soreness increase with activity. Thus, applying ice after activity or after a long day will help reduce your pains and aches.

How should I apply heat or ice?

  • Heat: Heat is best when applied to the sore area is a loose fashion. It is best to have a barrier between the heat source and your skin. This will help avoid any burns or adverse effects between the heat and the skin. A tip which will help increase the effects of the heat is to also drape a towel over the top of the heat source. Performing this extra step will help keep the heat around the area that you are trying to treat.
  • Ice: Ice is best when applied to the sore area in a snugly wrapped fashion to increase the direct contact area. It is best to have a barrier between the ice source and your skin. This will help to avoid frostbite or other adverse effects on your skin. An extra tip is to wrap the ice source in a towel that is dampened with cold water. This will allow the ice to stay cooler for a longer period of time.

What are the time frames for heat and ice?

  • Heat: Heat can be applied for around 15 to 25 minutes. At this time it is best to take the heat source off and let the area of the body return to its normal temperature. Another factor to monitor is the condition of the skin. When using heat it is common for increased moisture to be present on the skin that you are treating. You want to let the skin dry to avoid break down that could occur. Once the skin and the area being treated return to the state of the surrounding areas, you can reapply. (roughly once every 60 to 90 min)
  • Ice: Ice can be applied for around 15 to 25 minutes. At this time it is best to take the ice source off and let the area of the body return to its normal temperature. Another thing to monitor is the condition of the skin. When using ice it is common for redness to be present on the skin that you are treating. You want to let the skin return to its normal color to avoid reversing the benefits of ice. Once the skin and the area being treated return to the state of the surrounding areas, you can reapply. (roughly once every 60 to 90 min)

If you continue to experience your aches and pains, please consult with your medical provider for further treatment.

Cameron welcomes new directors

Cameron Hospital is pleased to announce the appointment of three new directors to the management team.
tracy-donleyTracy Donley was named the Community Health Director, and began in her role on September 14. She will be focused on bringing new programs to the area as well as partnering with organizations to improve the available resources in the community.
Tracy comes to Cameron from Infinity PAN and Universal Home Health and Hospice where she served as the Director of Community Outreach. Before her time at Infinity PAN and Universal Home Health and Hospice, Donley served as the Regional Patient Care Director at Nightingale Home Health and Hospice and the Director of Patient Care and Admissions at Life Care Center in Fort Wayne.
She holds Bachelor of Science degree from Northwest State Community College (Archobold, OH), as well as an Associates of Arts degree from Northwest State Community College. In addition, Donley earned her certification in Health Facility Administration and Marketing from Indiana Wesleyan University.
scheibel-amberAmber Schiebel was named the Emergency Department Director, and began in her role on September 25. She comes to Cameron from Dupont Hospital where she served as the Emergency Department Team Manager. Before her time with Dupont Hospital, Schiebel served as the Quality Accreditation Specialist and as an Emergency Department nurse with Parkview Regional Medical Center. She also served as a Nursing Department Teaching Assistant at Indiana University-Purdue University Fort Wayne.
Amber holds Bachelor of Science degrees in both Biology and Nursing from Saint Mary’s College (Notre Dame, IN) and holds a Master’s Degree from Indiana University-Purdue University Fort Wayne. She is a member of Sigma Theta Tau International and has participated as a member of the Indiana Association of Healthcare Quality (InAHQ) and the Northeast Indiana Organization of Nurse Executives (NEIONE).
john-martinsky.jpgJohn Martinsky was appointed as the Laboratory Director. He began in his new role on October 9. John comes to Cameron from Adams Memorial Hospital where he served as the Director of Physician Operations. Before his time at Adams Memorial, Martinsky served as the Vice President of Clinical Services at Memorial Hospital of Sweetwater County (WY) and the Chief Quality Officer and Lab Director at Bluffton Regional Medical Center. He has served as an adjunct faculty member at Ivy Tech Community College since 2006.
John holds Bachelor of Science degree from Southern Illinois University (Carbondale, IL) and holds a Master’s Degree from the University of Central Missouri (Warrensburg, MO). He is a Fellow of the American College of Healthcare Executives (FACHE), a Diplomate in Laboratory Management (ASCP) and holds the Indiana Health Facility Administrator license.

3 tips for preventing back pain while completing Fall chores

Winter is coming, but before we get to enjoy the wonders of the holiday season we have to get through the Autumn preparations. This typically means a lot of yard work and household chores that need to be done before snow falls. Cleaning out the garage, trimming bushes, cleaning the gutters, and of course dealing with all the leaves are some of the most popular Fall chores. These tasks are a figurative pain in the neck and back, but can very easily become a literal pain. Back pain is one of the most common injuries seen in our society. An estimated 80% of the population will, at some point, struggle with lower back pain. One of the leading causes of back injuries is the result of improper lifting. To help you avoid meeting with your local physical therapist, below are three 3 tips to avoid injury while completing your Fall chores.

  1. Maintain proper posture during all activities or chores. The easiest way to monitor your posture is to pay attention to where your head is in comparison to the rest of your body. If your head is in front of your whole body then you are increasing the pressure being placed throughout your spine.Spinal pressure
  2. Keep your work close to your body. You will place less stress on your muscles and ultimately your back the closer you keep items to you. This tip can be utilized to when racking, lifting, and of course cleaning the gutters. It’s safer to reset your ladder instead of reaching an extra 6 inches.
  3. Keep items close to your body and lift with your legs. I am sure everyone has heard the phrase “don’t lift with your back.” This tip combines the above two and adds a third step; which is lifting with your legs. When lifting an object you should maintain your good posture, keep the items close to your body and bend the legs to get down to the objects. If done correctly when you return the standing position you will use your legs and not your back. Below are a couple of techniques you can try.

squat lifting.jpghalf-kneeling lifting.jpg