Daily Exercising SEORMCWe all know it is important to exercise every day, but how does daily exercise actually improve your health?

The benefits of daily physical activity are seemingly endless. It is not only beneficial for your physical heath, but your mental health as well.

Here are just a few ways daily exercise can have an impact on your everyday life:

  • Controls weight – When you exercise, you burn calories. You don’t even have to set aside time to go to the gym. Simple changes like taking the stairs instead of the elevator can have big impact.
  • Combats health conditions and diseases – Being active helps improve high-density lipoprotein (HDL), or “good” cholesterol, which can prevent cardiovascular diseases. Exercise can also prevent stroke, type 2 diabetes, depression and arthritis.
  • Improves your mood – A 30-minute workout can stimulate chemicals in your brain to help you feel relaxed and happier. Those workouts can also improve your body image which may boost your self-esteem.
  • Gives you energy – By boosting your muscle strength and endurance, exercise can help your body work more efficiently. That extra energy can allow you to complete your daily chores without feeling tired or winded.
  • Helps you sleep – By being more relaxed, exercise can help you fall asleep fast and benefit from deeper sleep. The key is to not exercise too close to bed time or you may be too energized to fall asleep.
  • Can re-energize your sex drive – As previously mentioned, exercise can boost your energy level and confidence level. Regular physical activity can also lead to more arousal for women and a decreased chance of men developing erectile dysfunction.

Getting started

Set a goal before you begin an exercise regimen, and talk with your physician about your plans. He or she will be able to provide you with information about the right kinds of exercise and how much to do, as well as helpful nutritional advice.

Be realistic. If you haven’t run for ten years, you shouldn’t start training for a marathon straight-off. Instead, find a running routine that will get you started slowly, such as Couch-to-5K. You don’t even have to run! A brisk 30-minute walk burns about 200 calories.

Don’t ignore your muscles. Cardio is a go-to exercise for many people just starting out, but strength training is important, too. Muscle burns calories 40% better than fat. There are a variety of body weight exercises you can do to improve muscle strength and tone. (And contrary to popular belief, lifting heavier weights will not turn women into body builders.) In a set of 10 reps, your last three reps should be difficult, without compromising your form. If you can easily complete the 10 reps without fatiguing toward the end, ramp up the weight a bit.

Keep at it. Many people start a new exercise routine with vigor only to fizzle out a few days later. It takes 12 weeks to develop noticeable change, so be consistent with your routine and don’t give up when you haven’t achieved your goals at the end of the first week.

Mowing SEORMCMowing your grass has proven mind-body health benefits. There is something stress-reducing and meditative about pushing a mower back and forth across a patch of green. Additionally, it’s a practical way to burn serious calories – and, it won’t break the bank. So, find a different excuse to hire your neighborhood teen and save money on a lawn care service. Follow these tips and see why the grass is greener – and on your side – when you mow.

TLC through Repetition and Meditation
Back and forth, back and forth. When you focus on the repetitive movement of mowing, you naturally slip into a calmer state of mind. Additionally, the great outdoors helps promote a sense of wellbeing and focuses attention.

Build Cardiovascular Endurance
In terms of exercise, riding a mower is about as effective as watching the grass grow. However, mowing your lawn with any type of push mower contributes to the 150 minutes of moderate physical activity (or, depending on the mower, 75 minutes of vigorous physical activity) you should aim for each week.

An electric- or gas-powered mower gives you a moderate workout. To rev up your activity level, choose a mower without the self-propelled feature. Another, environmentally-friendly option is a manual reel mower. This quiet machine offers a vigorous workout, especially if you have a larger yard.

Cut Calories
Mowing the grass helps cut burn calories. For instance, a 170-pound person pushing a mower for just 15 minutes burns approximately 93 calories – this equates to briskly walking a mile in the same amount of time. A manual reel mower burns even more calories, an exercise comparable to running.

Reduce Noise
Many gas mowers come equipped with loud motors; in fact, they are earsplitting enough to cause chronic and permanent hearing issues over time. Noise of this volume also increases fatigue, raises blood pressure, causes irritability and contributes to sleeping problems, even after the mowing stops. Comparatively, electric mowers tend to be much quieter and manual mowers are the quietest of all. If you opt for a loud mower, be sure to wear protective earmuffs or earplugs.

Save Money
There are numerous reasons why people hire lawn services to manicure their yards. But the average annual cost for hiring out lawn care is between $750.00 and $800.00. Even with bargain basement prices – like tapping your teenaged neighbor to do the labor – it’s still cheaper to trim the grass yourself.

You don’t have to be a horticulturalist or know how to make snazzy grass designs like the cutters at the baseball park to enjoy the health and financial benefits of mowing your own lawn. Just be sure to check with your doctor about any health concerns you have before starting to mow. Otherwise, get out there and take back ownership of your yard – and your health!

Food AllergiesSeasonal allergies are inconvenient and annoying, but food allergies can be very dangerous. An estimated 4%-8% of children have an existing food allergy, so it’s important for parents, and children, to know the symptoms of an allergic reaction and understand how to respond.

Most food allergies are reactions to food proteins, most commonly:

  • Dairy
  • Eggs
  • Peanuts
  • Wheat
  • Soy
  • Shellfish

Common symptoms of an allergic reaction to food include:

  • Rash
  • Hives
  • Abdominal cramping
  • Vomiting/diarrhea
  • Facial swelling
  • Wheezing

Most allergic reactions to food happen within minutes of consumption, but it’s not uncommon for them to take a few hours to develop.

Severe reactions to food allergies can cause anaphylaxis, which can result in a narrowing of the airways and a sudden drop in blood pressure. Anaphylaxis develops fast, and should be treated immediately with an epinephrine shot and a trip to the ER. It can be fatal if not treated quickly.

If you think your child may have a food allergy, consult with his or her pediatrician and visit an allergist. Once your child is diagnosed, your allergist will likely prescribe an epinephrine auto-injector, known as an EpiPen or EpiPen Jr.

If your child does have a food allergy, educate them on how to respond if you are not around. Include a plan for avoiding their allergy triggers and an emergency plan for responding to them.

About 13% of food allergy deaths occur in schools and daycares, so be sure to talk to school administrators and health care providers and advise them of your child’s allergy status. Special permission may be needed for your child to carry allergy medication or an EpiPen at school.

Healthy Eating ImageYou already know there are many benefits to eating healthy, including improved energy levels, reduced calorie intake and a greater overall feeling of satisfaction. But what healthy foods should you choose?

Here are a few foods you can add to your healthy menus.

  • Walnuts – These nuts are digested slowly, which helps you feel full longer. Plus, they’re easy to eat on-the-go or to add to a salad.
  • Asparagus – This vegetable contains a high level of the b-vitamin folate, which aids in the production of dopamine, norepinephrine and serotonin to enhance your mood.
  • Legumes – (beans, peanuts, alfalfa, lentils) Your body has to work extra hard to break down these high-fiber foods, which can help with weight loss. The high protein levels also help you feel full so you don’t over eat.
  • Artichokes – Loaded with magnesium, this vegetable promotes muscle efficiency and reduces fatigue. They also help boost your energy and have just 60 calories each.
  • Salmon – The high content of omega-3 fatty acid helps regulate oil production, reduces collagen loss and boosts hydration, which makes it great for your skin.

In addition to eating right, being hydrated is key to staying healthy because your body can confuse thirst with hunger. Researchers suggest drinking 16 oz. of water before each meal, which helps prevent overeating and is an easy way to consume 48 of your total ounces of water each day. When you stay hydrated, your body will release any additional water that may make you feel bloated.

Since the amount of water you should drink each day is based on your weight and activity, click here to see how much water you should be consuming.

blood pressureWe all want to take care of ourselves, especially when it comes to having a healthy heart. One of the main ways of making sure your heart is healthy is to maintain a healthy blood pressure.

What do the two numbers mean?
When your blood pressure is taken, your health care provider will read two numbers. The top number is your systolic level, and the bottom number is your diastolic level. The systolic level measures the pressure within your arteries when the heart beats. The diastolic level measures the pressure within your arteries between beats.

Both of these numbers are equally important when monitoring your blood pressure.

Blood Pressure Levels
Your systolic level should be below 120 and your diastolic level should be less than 80. When either of these numbers is higher than those levels, a number of health issues can come into play.

Category Systolic                 And/Or Diastolic
Normal under 120

and

under 80
Prehypertension 120-139 or 80-89
High blood pressure (hypertension) stage 1 140-159 or 90-99
High blood pressure (hypertension) stage 2 160 - higher or 100 - higher
Hypertensive crisis higher than 180 or higher than 110

 

 

 

 

 

 

 

High blood pressure can cause an extreme amount of stress on the heart and coronary arteries, which can cause a heart attack, heart disease, congestive heart failure, aortic dissection and atherosclerosis.

High blood pressure is symptomless, so it’s important to have it checked regularly – every year is ideal for most adults. If you have high blood pressure, you’ll want to monitor your readings several times a year.

How to lower your blood pressure
There are several steps you can take to lower your blood pressure:

  • -          Eat a healthy, balanced diet
  • -          Exercise regularly
  • -          Maintain a healthy weight
  • -          Avoid tobacco (including secondhand smoke)
  • -          Limit your stress
  • -          Monitor your prescription drugs for side effects
  • -          Limit your alcohol intake

In addition, there are prescription drugs your doctor can prescribe to help keep your blood pressure at ideal levels. SEORMC also offers a number of services to help you maintain a healthy lifestyle and blood pressure level, including:

  • -          Body Fat Analysis
  • -         Community Wellness Events
  • -          Nutritional Counseling
  • -          Diabetes Education
  • -          Weight Management

To learn more about these services, call 740.439.8000. 

 

breakfastYour mother was right – breakfast is the most important meal of the day. In fact, eating breakfast provides a lot of health benefits.

Read this before you head out in the morning on an empty stomach.

Why is breakfast important?

For starters, breakfast gives us energy to start our day. It has also been shown to improve weight control by kick starting the metabolism.

People who typically eat breakfast experience the following health benefits:

• More energy for physical activities
• Lower cholesterol levels
• A more nutritionally complete diet with higher nutrients, vitamins and minerals

Foods to help make breakfast healthy

You can choose from a variety of healthy foods to make your breakfast. Try to include a lean protein, fruit and whole grain, even if you have a hectic morning routine.

Here are some healthy breakfast foods:

Avocado: Packed with fiber and cholesterol-lowering fats, this creamy fruit can be a great replacement for butter. Mash it up with a little olive oil and lemon juice and enjoy it on a piece of whole-grain toast. Or add to your whole-wheat English muffin and top it off with pinch of dill weed.

Eggs: Eggs contain high-quality protein, which has been proven to satisfy hunger. Try them hard boiled with your morning toast, or cook one over-easy to spice up some quinoa.

Fruit: Full of vitamin and nutrients, fruit can be found in many breakfast dishes, including parfaits, smoothies. You can even enjoy it on its own in the car on your way to work.

cardiac rehabCardiac Rehabilitation is a form of rehabilitation that teaches you to exercise and live a healthy lifestyle, if you have had or are suffering from heart problems. Whether you’ve exercised before or not, if you have a heart condition or have suffered a heart attack, starting a new exercise program can be a daunting task. Cardiac rehab is designed to help you start and maintain a health regimen that will restore your heart health.

Benefits to Cardiac Rehab

The chief benefit of cardiac rehab is that it helps reduce your risk of complications following a cardiac event and lowers the chances that you’ll develop additional heart problems in the future.
Cardiac rehab can help you maintain your physical health by improving your:

- blood pressure
- cholesterol
- weight
- heart strength

It can also help reduce emotional stress and anxiety, which can have an effect on your physical health.

Our certified cardiac rehab health team will help you on your road to recovery by going over various exercises and lifestyle changes that are focused on improving your specific heart condition.

To get started, our team will assessment your physical, emotional, social and nutritional states. They will then come up with a variety of activities for you to complete. Some of those items include:

- Exercises
- Individualized plan
- Education about your plan
- How to reduce risk factors
- Support

Who benefits from cardiac rehab?

People who have experienced major heart issues – especially those who have had a heart attack or bypass surgery – are often prescribed cardiac rehab. But in addition, people who have any number of heart or blood vessel diseases can benefit from cardiac rehab, including those who have:

- Heart failure
- Peripheral artery disease (PAD)
- Had or plan to have a heart transplant
- Had angioplasty to open a coronary artery
- Had another type of heart surgery, such as valve replacement

To see when classes are held and which insurances cover cardiac rehab, visit our cardiac rehabilitation page or call 740.439.8297.

Infant Health SEORMCYour child’s first year of life is a magical time. You’re likely spending a lot of time feeding, changing, soothing, holding, and playing with your baby.

While your baby is growing and changing, his or her health is a top priority. Read on to learn about the most common health concerns your infant may face, and also learn to trust your in-stincts. If you are at all concerned about your child’s health, consult with a physician immediate-ly.

Bowel movements
Your child’s bowel movements will change dramatically in the first few weeks. At first, your ba-by’s bowel movements will be a black or dark green substance called meconium. This will even-tually change to soft or runny stool that is mustard yellow if you breast feed or tan if you feed your infant formula. Seek help immediately if you notice hard or dry stools. This may be a sign of dehydration, which can be very dangerous for infants.

Colic
If your infant is unusually fussy, screams and cries inconsolably, passes a lot of gas, and seems to have an enlarged stomach, she may be suffering from colic. This is a fairly common condition and there is no definite cause or remedy. Colic is sometimes linked with dietary sensitivity and other medical problems like a hernia. If your infant shows signs of colic, talk to your pediatrician. You may be able to find a solution that will soothe the discomfort and quiet your baby.

Diaper Rash
Diaper rash is a common irritation of the skin under the diaper. The rash usually forms when your baby’s skin is in contact with urine and stool for too long. Most of the time, diaper rash can be prevented by frequent diaper changes. If your child does develop diaper rash, rinse the skin with warm water and only use soap after bowel movements. Try to expose the skin to the air as much as possible in order to properly dry the skin. You can also use diaper creams and corn-starch powder to soothe the area. If the diaper rash doesn’t go away within a few days, consult with your doctor.

Spitting up
While vomiting in adults is a clear sign that something is wrong, spitting up is very common for infants. Try to keep your baby upright and calm after feeding and keep a burp towel handy, just in case. Talk to your doctor right away if your infant is not gaining weight, is experiencing violent regurgitation, is spitting up green, yellow, or red liquids, or has any other signs of illness like fever or chills.

Teething
For most infants, teeth begin to push through the gums at around six months of age. After the first few years, all 20 baby teeth should be visible. This process can be challenging and painful for your little one. Your baby may have trouble sleeping, be more fussy than usual, show de-creased appetite, and drool more than usual. This to be expected. If these behaviors continue, or if you notice a fever or long-lasting diarrhea, talk to your pediatrician.

Jaundice
You can generally spot jaundice by a yellowing of your infant’s skin, eyes, and mouth. This yel-lowing is caused by a build-up of bilirubin, which is a natural substance resulting from body breaking down old red blood cells. Your infant’s liver usually filters this substance out of the body. When your child is first born, it may take a few days for the liver to start functioning fully. This fairly normal. If the yellow color doesn’t go away after a few days, it is very important to take your child to a health care provider. In rare cases when jaundice is left untreated, the high levels of bilirubin can result in brain damage.

Influenza, commonly known as the flu, is a viral infection that attacks your mouth, throat, lungs, and other parts of your respiratory system. It can be spread in many ways like through the air, skin-to-skin contact, and skin contact with contaminated surfaces.

While it may not be possible to avoid contracting the flu this winter, these seven tips will help you reduce your risk.

1. Get a flu shot

The flu virus is constantly changing, so it is important to be vaccinated every year against as many of the latest strains as possible. And just a head’s up: because the vaccine does not contain a live virus, it is impossible to catch the flu from a flu shot.

2. Avoid contact

Because the flu virus can travel through the air, every cough or sneeze makes you vulnerable. Also, avoid touching those who are sick, and handle any tissues with caution. Rubber gloves are a nice barrier if you’re cleaning up after a loved one who’s ill.

If you do happen to get sick, your family, friends and co-workers will be grateful that you stay home until you haven’t had a fever for more than 48 hours without the aid of fever-reducing medicine.

3. Rest up

Getting enough sleep helps maintain your body’s immune system, which makes it easier to fight infection if you do come in contact with the flu virus.

4. Cover nose and mouth

If you are around someone who has the flu, encourage him or her to always cover nose and mouth when coughing or sneezing. This will help prevent it from spreading to you and those around you.

5. Maintain excellent hand hygiene

Wash your hands often, particularly if you’re around a sick person or when you’re in public places. Wash your hands for at least 30 seconds with soap and warm water. If you have no access to soap and water, use hand sanitizer, but try to wash your hands as soon as possible.

6. Wash contaminated surfaces, clothes, and linens

Use a disinfectant on all surfaces in your home, particularly in the kitchen and bathroom and on doorknobs. Wash your clothes and bed linens regularly in hot water and disinfecting detergent if you are around a sick person.

7. Consume a healthy diet

Drink plenty of water and other healthy fluids, and don’t skip the fruits and vegetables. Your body needs these things to keep your immune system strong.

If you think you might have the flu, contact your doctor. The two of you will be able to determine the right steps to get you back to your healthy self.

Winter Health Myths SEORMCWhen winter rolls around, many of us start to worry more about our health. Everyone seems to have the sniffles, and there are a host of ways to get sick or hurt. But you may be fretting for no reason. Read up on these 10 common winter health myths and worry a bit less.

1. Cold air can make you sick.
As a child, every time you stepped out of the house during the winter, someone probably yelled at you to button your coat and wear a scarf because “you’ll catch a cold.” The truth is that the cold temperatures actually kick your body’s defenses into high gear, making it harder to get sick and the common cold virus is most at home at 91 degrees Fahrenheit.

2. The flu shot can give you the flu.
The flu shot does not contain a live virus, which makes it impossible to catch the flu from a vac-cine. The vaccine contains just enough flu information for your body to build up an immunity to the strains represented in the vaccine.

3. Don’t exercise in the cold.
This one is a bit tricky. Doing certain types of exercises, like running, outside in the cold can ac-tually help you burn calories faster, increase your mood, and help you achieve a better overall work out. However, shoveling and other forms of heavy activity in the cold have been linked to an increased risk of heart attack. If you plan to start a cold outdoor exercise routine, first check in with your doctor to talk about any risks.

4. Vitamin C prevents colds.
While consuming the recommended amount of vitamin C every day does support your immune system and overall health, vitamins can’t prevent colds all by themselves. To stay healthy this winter, your best bet is to eat a healthy diet that gives your body all of the vitamins and nutrients it needs to keep up your natural defenses.

5. Allergies go away in the winter.
This one is half true. While the causes of your outdoor allergies may be dead or dormant during the winter, you may also suffer from indoor allergies which actually get worse during the winter. You’re likely around your pets more, the cold air outside means a lack of fresh air in the house, and the warm, moist conditions in your home are a prime breeding ground for allergy-causing molds.

6. Feed a fever, starve a cold.
You may have heard this expression from your grandmother, but it really doesn’t work that way. It is never a good idea to starve yourself, particularly if you’re sick. The best advice is to help you recover from being sick is eat a balanced, healthy diet, drink plenty of fluids, rest, and consult with your doctor.

7. You can’t get a sunburn in the winter.
It is easy to only associate sunburns with time spent in the sun during hot summer months. The truth is that the earth is actually closer to the sun during the winter months and we are exposed to more of the UV rays that cause sunburns. Also, snow and ice reflects much of those UV rays back up at you, which can almost double the exposure to your skin.

8. Most of your body heat escapes from your head.
This one is fairly simple to explain. Any part of your body that is exposed to the cold will release heat faster than other parts of your body that are covered up and insulated. Make sure that you are properly bundled up from head to toe before venturing out into the cold to avoid problems.

9. A shot of alcohol warms you up.
This myth can have very serious consequences if you find yourself stranded in the cold. Drink-ing alcohol can make you feel warm, but the reality is that your core temperature actually drops when blood rushes away from your internal organs to your skin. Alcohol can also slow your body’s ability to create heat by shivering, which increases your chances of developing hypo-thermia. So if you’re going to be outside for an extended period of time, or if you become stranded, avoid the urge to drink alcohol. It might save your life.

10. Winter depression is caused by a lack of sunlight.
The lack of sunlight during the winter months doesn’t help anyone’s mood, but the “winter blues” is more linked to busy schedules, family stress, the holidays, and worries about finances than the lack of sunlight. However, some people are directly affected by the lack of sunlight. This is called seasonal affective disorder, which affects just 5% of the U.S. population. If you’re experi-encing any symptoms of seasonal depression, such as moodiness, anxiety or sleeplessness, whatever the cause, consult your doctor right away.