New Study: Adding Strength Training to Your Cardio Can Extend Your Life

When it comes to exercise, most of the guidance for general health is to make sure you’re getting enough cardio. The recommendation from the U.S. Centers for Disease Control and Prevention (CDC) is 150 minutes of moderate-intensity cardio per week, but they also mention that strength training should be done twice a week.

A new study shows that regularly doing both does in fact help with longevity.

Carthage Center for Rehabilitation and Nursing has a look at the study from The British Journal of Sports Medicine and its fitness recommendations based on the conclusions.

Cardio and Strength Training Is Best

Of the approximately 400,000 people in the study, 60% said that they did aerobic (cardio) exercise regularly, compared to just 23% who did one or two strength-training sessions per week.

The study found that those who did one hour of cardio per week had a 15% lower mortality risk; that number went to 27% for those who did three hours per week.

But adding one or two strength-training sessions per week (along with the regular cardio) dropped the mortality risk by 40%. Researchers say around 30 to 60 minutes per week of strength training is the sweet spot.

Muscle strength is required to live an independent lifestyle, and it also helps with balance, which can prevent falls. We also naturally lose muscle mass as we age, so doing strength training helps counteract that issue.

Regardless of Fitness Level, Just Be Sure to Exercise

One of the authors of the study put it quite bluntly. They said that going from a sedentary lifestyle to having a regular workout schedule is similar to the difference of smoking vs. not smoking. So even if you aren’t reaching the goals listed above, any exercise is better than none. If you’re not active, it’s advised that you talk to your doctor before starting a fitness regimen.

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org.

6 Safety-Oriented Tips When Teaching a Teen How to Drive

A rite of passage for many parents and grandparents is teaching a child or grandchild how to drive. Understandably, this can be a very stressful activity! And even if your kid of grandkid is taking a class or receiving commercial lessons, the foundation of becoming a good driver starts in the home.

Carthage Center for Rehabilitation and Nursing has five safety tips that parents and grandparents can use when teaching a teen driver.

1. Don’t Preach

When you’re having practice time with the teen, you want it to be quality practice time. Keep things as calm as possible, and relay mistakes you made when you were learning how to drive to keep the new driver’s mind at ease.

2. No Distractions!

Of course, your teen should not be using or looking at his or her phone while driving. Also, discourage eating while driving, and if the radio is being used, keep it at a low volume to avoid being distracting. In addition, when you’re driving, be sure to set a good impression by not doing any of these things either while your teen is in the car.

3. Talk About Speed

Most people see the posted speed limit and assume that’s the speed they need to go. But emphasize the word “limit.” If there’s heavy traffic of poor weather conditions, drivers should be prepared to go the right speed for the situation.

4. Anticipate Others’ Moves

When you’re driving, your eyes scan beyond what’s in front of you to see what’s happening ahead. This gives you plenty of time to see people pulling out, switching lanes, or seeing a light turn red. Teach your young driver to always look further down the road to give themselves time to respond.

5. Keep Space Around the Vehicle

Most people focus on not tailgating another car, but you really want to keep the space behind and next to the car clear as well. It can be harder to maintain space in these other three directions, but using common sense moves like making efficient passes on a highway and not riding next to cars in the passing lane can save potential incidents.

 

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org.

Carthage Center for Rehabilitation and Nursing With 6 Great Life Hacks to Employ Around the Home

Have you heard of a life hack?

It’s a trendy term that basically means a trick or a shortcut that someone devised to make a task easier or more efficient.

You’ve probably developed several of these throughout the years, but thanks to the internet, we can all benefit from life hacks that people from all walks of life have discovered.

Carthage Center for Rehabilitation and Nursing has a look at six great life hacks to help you out around the house.

1. No Long Match? Use a Piece of Uncooked Pasta

Whether you need a long match to ignite the grill or to light a candle whose wick has burned deep down into the glass, a piece of uncooked pasta is the perfect substitute for an extra-long match, and it will burn for longer than you think.

2. Removing Highlighted Text

Old books and textbooks are littered with highlighter marks, and you can’t easily erase them.

Or can you?

Cut a lemon in half, use a cotton swab to get some juice on the tip, and then run the swab over the highlighted material to make the color fade away.

3. Use Nail Polish to Identify Keys

If you have a ring full of keys that you can’t tell apart, get out a few bottles of nail polish. Then, paint the heads of the keys different colors to be able to easily tell which key does what.

4. No Hose? Use a Pool Noodle

If you’re having trouble getting a bucket under the faucet, don’t mess around with bringing in a hose from outside. Instead, use (or buy—they’re cheap!) a pool noodle as an extension cord for your faucet to fill that bucket up with no hassle at all.

5. Keep Your Mirrors From Fogging

It’s a hassle to have your bathroom mirrors fog up during and after a shower, but did you know that applying some car wax will prevent that from happening? Apply a small around, let it dry, then buff with a soft, dry cloth to say goodbye to foggy mirrors.

6. Cleaning Small Items, From Plastic Toys to Dish Brushes

Whether it’s your kids’ (or grandkids’) Lego toys or cleaning supplies like sponges or dish brushes, place the items in a laundry bag and then throw them in the dishwasher. The items will go through a safe sanitization, but make sure you take Lego out before the drying cycle—let them air dry instead.

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org.

Campaign: Care that Moves You

Carthage Center for Rehabilitation and Nursing With 4 Advances in Parkinson’s Treatment

Around one million people in the United States are living with Parkinson’s disease, and with an approximate 60,000 people being diagnosed per year, that number is expected to jump to 1.2 million by 2030.

There is no cure for Parkinson’s, and the course of treatment depends on a person’s symptoms. But while there is no cure, years of scientific and medical research have discovered new ways to treat the disease that can manage symptoms or slow the progression of the debilitating disease.

Carthage Center for Rehabilitation and Nursing has details on four recent advances in the treatment of Parkinson’s disease.

1. Exercise Therapy

Strength training and exercises to improve and maintain posture and balance have always been a part of treatment, but now, a study found that high-intensity exercise helps as well. The clinical trial’s results discovered that high-intensity treadmill workouts three days a week over a six-month period had a meaningful decrease in the progression of the disease.

2. Genetic Medicine

It’s believed that the development of Parkinson’s is due to issues within the genes, so there are drugs available and in clinical trials that target specific genes thanks to genetic analysis on a patient. For more information, visit www.clinicaltrials.gov.

3. Connection to the Gut

A potential link between Parkinson’s and an imbalance of bacteria in the digestive system is currently being investigated. H. pylori, which is commonly found in probiotics, may inhibit the effectiveness of the Parkinson’s drug levodopa. Doctors can test for the level of H. pylori in your system.

4. Deep Brain Stimulators

This device is surgically implanted and uses electrical impulses to attempt to improve symptoms that affect motor function, such as rigidity and tremors. This is technology that’s still being developed, as the stimulators cannot be monitored and only rely on patient feedback, but a stimulator that can sense and record signals from the brain was approved in 2020 and is in testing.

 

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org.

Carthage Center for Rehabilitation and Nursing With 4 Tips on Buying a Surge Protector for 2021

With the complexity and variety of electronic devices that have cropped up in the last decade or so, buying a surge protector isn’t as easy as it once was in the 1990s to protect your computer from being fried.

In addition to computers, we have phones, tables, smart home devices, and even more electronic devices to plug in and protect. As such, the—well, surge—in surge protectors can be a bit overwhelming.

That’s why Carthage Center for Rehabilitation and Nursing has four tips on buying a present-day surge protector.

1. Don’t Go Cheap

Surge protectors vary widely in cost, but spending a few extra bucks now can save you from forking over hundreds down the road to replace a fried electronic device. Look for the level of protection on the label, which experts say should not be less than 2,000 joules. In addition, nicer surge protectors will shut down when they age out and lose effectiveness, so this way, you know it’s time for a new one before it’s too late.

2. USB Outlet Additions

With so many devices that are run or charged through a USB cord, buying a surge protector with dedicated USB slots can be a real space saver.

3. Look for Outlets That Are Spaced Out

Some plugs are oversized and plugs for USB ports also require more space, so find surge protectors where the outlets are spaced out a bit. That will prevent you from having to waste an outlet because the plug takes up two spaces.

4. They Don’t Have to Stay on the Floor

Surge protectors don’t have to live on the floor anymore. Companies make ones that can comfortably fit on a desk or table and there are also free-standing ones that give you easier access to them without having to get on the floor or even crawl under a desk or other furniture.

 

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org.

Carthage Center for Rehabilitation and Nursing With the Side Effects of a COVID-19 Booster Shot

The result of a confusing back-and-forth in late September that the COVID-19 vaccine from Pfizer and Biotech was approved by the U.S. Centers for Disease Control and Prevention to be given as a booster shot to people that met certain criteria.

First, it has to be six months since an individual received their second vaccine in the series. Secondly, they have to be over the age of 65 or be over 50 and have pre-existing health conditions. Additionally, those who work in high-risk environments like healthcare, nursing homes, teachers, or retail workers also may get the third shot.

But as those of us who went through some unpleasant side effects from especially the second COVID-19 vaccination, who do clinical trials show about side effects from the third shot?

Carthage Center for Rehabilitation and Nursing has a look at these side effects so you know what you might be able to expect if you receive a booster shot.

Common Side Effects Remain

The most commonly reported side effects were similar to the first two injections. They include pain at the injection site, fatigue, headache, muscle pain, and chills.

Clinical trials also found that side effects were more pronounced in those under the age of 55 as compared to 55 and older. It’s believed that’s due to younger people having a greater immune response.

Less Severe Side Effects Than the Second Shot

In potentially encouraging news for those who were knocked out of commission for a day or two after their second shot, clinical trials shows that side effects were “substantially lower” after the third dose of the vaccine than the first or—especially—second dose of the series. This was according to results in Israel, so the data isn’t as widespread.

Regardless, we should know more once people start receiving the third dose of the vaccine more routinely.

 

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org.

Carthage Center for Rehabilitation and Nursing on Understanding Multiple Sclerosis and Treatments for It

Around 1 million people in the United States are living with multiple sclerosis, and while the disease is rarely fatal and has only been shown to reduce life expectancy by a matter of months, it can be a truly debilitating condition.

Multiple sclerosis (MS) is a central nervous system disorder where the immune system attacks the body.

Carthage Center for Rehabilitation and Nursing has more information to understand multiple sclerosis and the treatments available for it.

Problems Caused by Multiple Sclerosis

MS damages myelin, which is a substance that protects nerve fibers. That leads to communication problems between the brain and the rest of the body, so common MS symptoms include numbness and tingling throughout the body, blurred or double vision, general weakness, balance and coordination issues, and loss of bladder control. MS can also affect your memory and your mood and in rare cases, cause paralysis.

Some people are affected just occasionally by MS through flare-ups that come and go. For others, it’s a condition that gets progressively worse over time.

Treatments for MS

There is currently no cure for multiple sclerosis, so treatments are centered on two things, depending on how MS is attacking the person’s body. If they suffer occasional flare-ups, treatment will be to give the patient a quick recovery. For those who have a case that gets progressively worse over time, the treatment will focus on slowing that progression and managing symptoms in the process.

There are FDA-approved medication for both methods along with other treatment options. One is through corticosteroids like prednisone. These are used to reduce nerve inflammation but can have difficult side effects if used for a long period of time.

Plasma exchange can also be used in more severe cases or ones where steroids aren’t helping. In this process, the plasma (liquid part of your blood) is removed, the red blood cells are mixed with a protein solution and put back into the body.

 

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://oneida-center.facilities.centershealthcare.org.

Carthage Center for Rehabilitation and Nursing With Healthy Alternatives to 4 of Your Favorite Snack Foods

If you’ve taken a trip down the snack aisle at the supermarket you’ve probably noticed a lot more that the standard potato chips, pretzels, and tortilla chips.

These snacks are all marketed as healthy alternatives, but which ones are actually better for you and—most importantly—still taste good enough to satisfy your craving?

Carthage Center for Rehabilitation and Nursing has a look at alternatives to four popular snack foods to keep you satisfied without downing a bunch of empty carbs, sodium, and fat. All of the suggestions below are made from whole ingredients and are lower in fat and sugar while higher in protein than their counterpart.

1. Healthy Alternatives to Corn Chips

Instead of corn chips, turn to other plant-based chips to satisfy that urge. Real Food From the Ground Up makes a cauliflower-stalk chip that has the consistency you love, as do kelp chips from 12 Tides and RW Garcia’s Sweet Beet Crackers, though the texture of these is closer to a tortilla chip.

2. Healthy Alternatives to Cheese-Puff Snacks

Cheetos and cheese balls are popular and notoriously messy snacks, so do one better with these alternatives. PeaTos are just what they sound like and contain fiber and protein for a fulfilling snack. Hippeas are made with chickpea flour, and Pipcorn Cheese Balls contain all-natural and organic ingredients.

3. Healthy Alternatives for Potato Chips

Baked chips are always a great, easy choice to replace fried or kettle-cooked potato chips, but you can also get chips that aren’t from a potato at all. Quevos are made with egg whites, and Pulp Pantry Pulp Chips are grain-free and come from pressed celery and kale pulp.

4. Healthy Alternatives for Tortilla Chips

If you’re looking for something to dunk in salsa or fresh guacamole (both much healthier dips than the usual offerings), opt for chips that don’t use white flour. Simply 7 Lentil Chips are made with lentil flour while Beanfields Black Bean With Sea Salt Bean Chips come from brown rice and beans.

 

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org.

Carthage Center for Rehabilitation and Nursing With 5 Signs You May Live to 100

The term for people who live to be 100 years old is centenarians, and that group expanded by 51% from 1990 to 2000. While advances in healthcare, nutrition, and education are all reasons that people are living longer than ever before, there are things that you need to do with your body in order to give yourself the best chance to live a long, healthy life—and possibly reach the century mark! And don’t worry, if you don’t do all of these things, it’s never too late to start healthy habits.

Carthage Center for Rehabilitation and Nursing has a look at four traits of people who tend to outlive the rest of us.

1. They Enjoy Exercising

Regular exercise is vital, and doing so is a heck of a lot easier if you enjoy it. Many of us drag ourselves either outside or to the gym to get our sweat on, but staying physically active decreases your chances of nearly every disease, including heart disease, diabetes, and even mental health issues. Exercising also helps you build muscle to offset muscle mass that’s lost during the aging process.

2. You Get Enough Fiber

Dietary fiber is a major factor of keeping your bad cholesterol numbers in check, as well as improving your insulin sensitivity and promoting weight loss. One study found that increasing your fiber intake by 10 grams reduces your risk of heart disease by up to 17%. To show you how easy this is to accomplish, a cup of raspberries contains eight grams of fiber, a half-cup of bran cereal has nearly nine grams, a half-cup of cooked black beans contains 7.5 grams, and a small pear has 4.3 grams of fiber.

3. You Count Calories

A typical American diet is between 2,000 and 3,000 calories, but that number should be around 2,000 for the typical man. A study found that people eating between 1,400 and 2,000 calories per day had hearts that functioned at 15 years younger than their actual age. Sticking to calories that count—nutrient-rich foods—and eliminating empty calories like sweets and simple carbs, can make all of the difference.

4. You Make a Habit of Drinking Tea

Both green and black teas contain a number of antioxidants and catechins, which help open up blood vessels. A study in Japan found a correlation between those who drank five or more cups of green tea and a low risk of heart disease and stroke. But you don’t need that much to start seeing some benefits—just one or two fresh-brewed cups daily can make a big difference, but some studies also found that adding milk can negate those effects, so drink it black (or green).

 

To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org/.