How can you improve your overall health and wellness. What are the key areas to focus on for optimal well-being. Which health topics should you be aware of for a healthier lifestyle. Discover expert advice on various health conditions and preventive measures.

Understanding the Importance of Holistic Health

Health and wellness encompass a wide range of factors that contribute to our overall well-being. Geisinger, a renowned healthcare provider, offers valuable insights into various aspects of health through their extensive collection of articles. These resources cover everything from common ailments to specialized medical conditions, providing readers with a comprehensive understanding of how to maintain and improve their health.

One of the key aspects of holistic health is the interconnectedness of different bodily systems. For instance, did you know that gut health can significantly impact your mental well-being? Numerous studies have shown a strong connection between the gut microbiome and brain function, often referred to as the gut-brain axis. This relationship highlights the importance of maintaining a balanced diet and a healthy digestive system for overall wellness.

The Role of Preventive Care in Maintaining Health

Preventive care plays a crucial role in maintaining good health and avoiding serious medical conditions. Regular check-ups, screenings, and vaccinations can help detect potential health issues early on, making them easier to treat or manage. For example, did you know that colorectal cancer screenings are recommended for adults starting at age 45? Early detection through these screenings can significantly improve treatment outcomes and survival rates.

Exploring Different Health Categories

Geisinger’s health and wellness articles cover a vast array of topics, each focusing on specific aspects of health. Let’s delve into some of the most prominent categories:

Heart and Circulation

Cardiovascular health is fundamental to overall well-being. Articles in this category discuss various aspects of heart health, including prevention strategies, treatment options, and lifestyle modifications. For instance, did you know that regular exercise can significantly reduce the risk of heart disease? The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week for adults.

Brain and Spine Health

Neurological health is another crucial aspect covered in Geisinger’s articles. Topics range from common conditions like migraines to more severe disorders such as Alzheimer’s disease. Understanding brain health is essential for maintaining cognitive function and preventing age-related decline. For example, did you know that engaging in mentally stimulating activities, such as learning a new language or playing musical instruments, can help maintain cognitive function as we age?

Bone, Muscle, and Joint Health

Musculoskeletal health is vital for maintaining mobility and quality of life. Articles in this category cover topics such as osteoporosis, arthritis, and injury prevention. For instance, did you know that weight-bearing exercises can help improve bone density and reduce the risk of osteoporosis? Activities like walking, jogging, and resistance training can all contribute to stronger bones.

Addressing Common Health Concerns

Geisinger’s articles also focus on addressing common health concerns that affect a large portion of the population. These include:

Cold and Flu

Seasonal illnesses like colds and flu can significantly impact our daily lives. Articles in this category provide valuable information on prevention, symptoms, and treatment options. For example, did you know that frequent hand washing is one of the most effective ways to prevent the spread of cold and flu viruses? Using soap and water for at least 20 seconds can help remove harmful pathogens from your hands.

Allergies and Asthma

Respiratory conditions like allergies and asthma affect millions of people worldwide. Geisinger’s articles offer insights into managing these conditions and improving quality of life. For instance, did you know that using air purifiers with HEPA filters can help reduce indoor allergens and improve air quality for allergy and asthma sufferers?

Diabetes Health

Diabetes is a growing health concern globally. Articles in this category cover topics such as prevention, management, and lifestyle modifications for people with diabetes. For example, did you know that regular blood sugar monitoring is crucial for managing diabetes effectively? Many people with diabetes need to check their blood sugar levels multiple times a day to make informed decisions about their diet, medication, and activity levels.

Promoting Healthy Lifestyles

Geisinger’s articles also emphasize the importance of adopting healthy lifestyles for overall well-being. Key areas include:

Fitness

Regular physical activity is essential for maintaining good health. Articles in this category provide tips on incorporating exercise into daily routines and the benefits of different types of workouts. For instance, did you know that high-intensity interval training (HIIT) can be an efficient way to improve cardiovascular fitness in a short amount of time? HIIT workouts typically involve short bursts of intense exercise followed by periods of rest or low-intensity activity.

Healthy Eating

Nutrition plays a crucial role in overall health. Geisinger’s articles offer advice on balanced diets, healthy recipes, and the impact of different foods on our bodies. For example, did you know that the Mediterranean diet has been associated with numerous health benefits, including reduced risk of heart disease and improved cognitive function? This diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil.

Mental Health

Mental well-being is an integral part of overall health. Articles in this category discuss various aspects of mental health, including stress management, depression, anxiety, and self-care strategies. For instance, did you know that practicing mindfulness meditation can help reduce stress and improve emotional regulation? Even short daily sessions of 10-15 minutes can have significant benefits for mental well-being.

Addressing Specific Health Needs

Geisinger’s articles also cater to specific demographic groups and their unique health needs:

Women’s Health

Articles in this category cover topics specific to women’s health, including reproductive health, menopause, and breast cancer awareness. For example, did you know that regular breast self-exams can help detect breast cancer early? While not a substitute for mammograms, self-exams can help women become familiar with their breast tissue and notice any changes that may warrant medical attention.

Men’s Health

Men’s health articles focus on issues such as prostate health, testosterone levels, and common health concerns affecting men. For instance, did you know that prostate cancer is one of the most common cancers in men? Regular screenings, typically starting at age 50 (or earlier for high-risk individuals), can help detect prostate cancer in its early stages when it’s most treatable.

Kids’ Health

Articles on children’s health cover a wide range of topics, from developmental milestones to common childhood illnesses and vaccinations. For example, did you know that childhood obesity has become a significant health concern in recent years? Encouraging healthy eating habits and regular physical activity from an early age can help prevent obesity and related health issues in children.

Navigating Healthcare Systems

Understanding healthcare systems and insurance can be challenging. Geisinger’s articles provide valuable information on:

Health Insurance 101

These articles explain the basics of health insurance, helping readers understand different types of plans, coverage options, and how to make informed decisions about their healthcare. For instance, did you know that there are significant differences between HMO and PPO health insurance plans? HMOs typically have lower premiums but require referrals for specialist care, while PPOs offer more flexibility in choosing healthcare providers but often come with higher costs.

Medicare Advice

For older adults, understanding Medicare is crucial. These articles provide insights into Medicare parts, enrollment periods, and coverage options. For example, did you know that Medicare Part D specifically covers prescription drugs? This optional coverage can help seniors manage the costs of necessary medications, which can be a significant expense in retirement.

Embracing Technological Advancements in Healthcare

Geisinger also highlights the role of technology in improving healthcare delivery and patient experience:

MyGeisinger & MyChart

These articles explain how patients can use digital platforms to access their health records, communicate with healthcare providers, and manage their care. For instance, did you know that patient portals like MyChart can allow you to view test results, schedule appointments, and request prescription refills online? This technology has made it easier for patients to take an active role in managing their health.

Telemedicine

With the growing popularity of virtual healthcare services, articles in this category discuss the benefits and limitations of telemedicine. For example, did you know that telemedicine can be particularly beneficial for managing chronic conditions? Remote monitoring and virtual check-ins can help healthcare providers track patients’ progress and make timely adjustments to treatment plans without requiring frequent in-person visits.

In conclusion, Geisinger’s extensive collection of health and wellness articles provides a wealth of information on various aspects of health. By covering topics ranging from specific medical conditions to general wellness advice, these resources empower readers to take control of their health and make informed decisions about their well-being. Whether you’re looking for information on managing a chronic condition, adopting healthier lifestyle habits, or understanding complex healthcare systems, Geisinger’s articles offer valuable insights and expert advice to guide you on your health journey.

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Nutrition – Harvard Health

What is nutrition and why is nutrition important?

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.

There are two major classes of nutrients in food: macronutrients and micronutrients. Macronutrients are carbohydrates, protein, and fat. They supply energy (in the form of calories) and serve as the building blocks for muscles and tissues.

In comparison, micronutrients are individual vitamins and minerals. They are divided into four categories: water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals.

What foods are healthy?

For optimal health, science supports following a plant-based diet like the Mediterranean-DASH (Dietary Approaches to Stop Hypertension) diet, and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet. Plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer, and other chronic illnesses.

With so many food options available with plant-based diets, there are many healthy recipes you can make.

While most foods in plant-based diets offer important health benefits, certain ones stand out. These “superfoods” pack the biggest nutritional punch. People should try to eat some of these healthy foods every day or as often as possible. They include the following:

• Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
• Fatty fish. Fatty fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. Those with the highest omega-3 content are salmon, mackerel, trout, anchovies, and sardines.
• Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants) that fight inflammation and protect cells from damage.
• Nuts. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
• Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.
• Whole grains. A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals. They have been shown to lower cholesterol and protect against heart disease and diabetes.
• Yogurt. A good source of calcium and protein, yogurt contains live cultures called probiotics. These “good bacteria” can protect the body from other harmful bacteria.
• Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, which may help prevent some types of cancer. 
• Legumes. This broad category includes kidney, black, red, and garbanzo beans, soybeans, and peas. Legumes are an excellent source of fiber, folate, and protein; studies show they can help reduce the risk of heart disease.

What does a typical healthy meal from a plant-based diet look like? A great visual guide is the Harvard Healthy Eating Plate. It shows the proportions of the healthy foods you should eat. At most meals, try to fill half of your plate with vegetables and fruit, a quarter with whole grains, and the final quarter with lean protein.

Should you take daily vitamins?

“Dietary supplement” is an umbrella term. It includes individual vitamins, such as A, B, C, D, E, and K, and minerals like calcium, multivitamins (a product that contains 10 or more vitamins, minerals, or both), and specialized senior or gender-specific formulas that contain various combinations of vitamins, minerals, and other compounds.

Should you take a daily supplement?

Even though supplements are popular, there is limited evidence they offer significant health benefits or help protect against disease. For the average healthy adult, eating a balanced diet with plenty of fruits and vegetables provides all the essential vitamins and minerals.

However, there are situations when people may need a dietary supplement, such as those diagnosed with a vitamin deficiency that’s been confirmed by a blood test, those who have trouble getting certain vitamins from foods, or those who suffer from conditions that require extra vitamins or minerals.

For example, strict vegans may not get enough vitamin B-12, which is found primarily in animal products. Low levels of vitamins B-12 and B-6 can stem from digestive disorders, such as Crohn’s disease, celiac disease, and ulcerative colitis, conditions that make it difficult to absorb nutrients. Adults diagnosed with osteoporosis may require extra vitamin D and calcium beyond what they get from their regular diet. Moreover, people who are lactose intolerant, and avoid dairy products, may not get enough vitamin D and calcium.

Doctors have differing opinions about dietary supplements. Some believe they are not necessary. Others take a “might-help-won’t-hurt” approach to fill in nutritional gaps in one’s diet. And studies have shown that taking dietary supplements as prescribed usually doesn’t cause serious issues.

If you want to explore taking a supplement, first check with your doctor. He or she can advise whether they are needed and help choose the appropriate over-the-counter brand. The FDA monitors disease-related claims on dietary supplement labels but does not ensure whether a product contains the ingredients listed on its label.

Nutrition for older adults

Proper nutrition becomes even more important after men and women reach age 50. It helps keep energy levels up and protects against many age-related illnesses and diseases like heart disease, cancer, and diabetes.

 

But is there a best diet for men and women over 50?

 

There is no single way to eat for good health. While everyone needs carbohydrates, fat, and protein, there is no “magic” ratio that you should strive for as long as you avoid extremes. In fact, recent studies have found that the quality of the food is more important than whether it’s low-fat, low-carb, or somewhere in between.

 

While details may vary from diet to diet, all healthy eating plans have four basic principles in common:

 

1. Lots of plants. Plant foods—vegetables, fruits, legumes, whole grains, nuts, and seeds—offer a wealth of vitamins and minerals. They also contain fiber and healthful compounds called phytochemicals, natural substances in plants that provide a range of health benefits, including antioxidant, anti-inflammatory, and even anti-cancer activity.
2. Adequate protein. Abundant research shows it’s essential to eat enough protein. There are many protein sources, but plant protein (beans, lentils, soy foods, nuts, seeds) and fish offer the most health benefits.
3. Minimally processed foods. A diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and cholesterol. Food processing often strips away nutrients while adding extra fats, sugars, sodium, additives, and preservatives.
4. Limited saturated fats, added sugars, and sodium. The U.S. government’s Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories. The same goes for added sugars (sugars added during processing). As for sodium, keep it below 2,300 milligrams (mg) per day—the average American consumes far too much, more than 3,400 mg per day.

Meal prep ideas

Healthy eating doesn’t have to be hard. With a bit of preparation and planning, it can be easy to create healthy meals for the entire week. Meal prep has many benefits: It can help save time and money and help with portion control for weight management. It also reduces the stress of daily decisions about what to eat.

 

Here are some steps on how to meal prep.

 

Gather meal ideas. Collect healthy recipes and save them in a binder or copy recipe links onto an online spreadsheet. Consider specific meals or foods for different days of the week, like Meatless Mondays, Whole Grain Wednesdays, and Stir-Fry Fridays.

 

Begin small: Create enough dinners for two to three days of the week, and then go from there.

 

Pick a day. Choose a specific day of the week to do the following:

1. Plan the menu (whether weekly or several days) and write out your grocery list.
2. Grocery shop.
3. Meal prep.

Some of these days may overlap but breaking up these tasks can keep meal planning manageable.

 

Cook in order. On meal prep day, focus first on foods that take the longest to cook. If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so you can pop them into the oven or stir-fry them later in the week.

 

Multi-task. While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.

 

Make extras. When possible, make extra portions of recipes for another day or two of meals, or freeze them for the following week.

 

Storage. Label all prepped items with a date so that you can track when to use them. Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front and center at eye level, so you remember to use them. Freeze cooked meals in airtight containers.

 

Stock up. Work at stocking your kitchen with the following staples. This ensures you always have the basics on hand for meal prep and when you need to suddenly whip up healthy meals.

• For your fridge: fruits, vegetables, dark leafy greens, low-fat cheese, fresh salsa, plain yogurt, eggs, chicken, low-fat milk, pesto, light mayonnaise, hummus, and lemons.
• For your freezer: a variety of frozen vegetables (without sauce), poultry, fish, and berries.
• For your cupboard: brown rice, quinoa, oatmeal, whole-grain cereal, whole-grain tortillas, whole-wheat pasta, whole-grain bread, nuts and seeds, peanut butter, onions, sweet potatoes, garlic, canned beans (low sodium), canned fish (sardines, tuna, salmon), low-sodium soup, canned tomatoes, low-sodium chicken and vegetable broth, tomato paste, olive oil, balsamic vinegar, mustard, herbs, and spices.

Useful health articles

This section presents information materials of the Stavropol Regional Center for Medical Prevention.

You can read other publications of the Center for the Prevention of Noncommunicable Diseases and Promotion of a Healthy Lifestyle in the Stavropol Territory by following the link.

1	What is physical activity?	0.03 Mb
2	Age and thyroid disorders	0.33 Mb
3	Responsible Reproductive Health Week	0.13 Mb
4	January 16 – 22 – Noncommunicable Disease Prevention Week	0.84 Mb
5	January 09 – 15 – Active Lifestyle Promotion Week	0.4 Mb
6	Prevention of alcohol abuse on New Year’s holidays	0. 26 Mb
7	Vegetables and herbs	0.15 Mb
8	Start changing your diet to make it healthy	0.29 Mb
9	The benefits of morning exercises	0.1 Mb
10	How to stay healthy in the office	0.1 Mb
11	How to deal with fatigue in the workplace?	0.08 Mb
12	Six ways to eat at work	0.09MB
13	Calorie counting	0.33 Mb
14	HIV infection	0.21 Mb
15	November 20 – World Children’s Day	0.12 Mb
16	Diabetes	0.08 Mb
17	No Tobacco Day	0. 23 Mb
18	Colon cancer	0.47 Mb
19	Arterial hypertension: how to measure blood pressure correctly?	0.13 Mb
20	Arterial hypertension: how to recognize it?	0.16 Mb
21	How to beat overeating	0.13 Mb
22	Foods to help boost immunity in winter	0.16 Mb
23	What is mental health	0.17 Mb
24	Breast cancer	0.2 Mb
25	Water hardening	0.15 Mb
26	Healthy lifestyle as a value of modern man	0.19 Mb
27	May 3, 2022 – World Asthma Day	0.12 Mb
28	Remove your glasses! Myopia can and should be fought. ..	0.22 Mb
29	Psychological assistance to nephrological patients	0.21 Mb
30	Prevention of beriberi	0.15 Mb
31	Nutrition for eye health	0.15 Mb
32	About the benefits of vitamin D	0.17 Mb
33	Ministry of Health reminds iodine is good for health	0.25 Mb
34	How the thyroid gland works	0.12 Mb
35	The art of aging. Physical activity	0.17 Mb
36	Healthy eating – healthy bones	0.21 Mb
37	Gallstone disease risk factors, symptoms, treatment	0.15 Mb
38	Movement is life	0. 12 Mb
39	Eye exercises	0.1 Mb
40	Spring how to maintain and strengthen psychological health	0.17 Mb
41	Ready for the bathing season!	0.09 Mb
42	Vitamins – for “spring weakness”, or how to protect yourself from seasonal hypovitaminosis	0.12 Mb
43	Rules for rational nutrition. Physical activity.	0.2 Mb
44	Lead a healthy lifestyle from a young age!	0.09 Mb
45	Memo for parents with children in the first year of life	0.14 Mb
46	Memo for prospective parents	0.14 Mb
47	Reminder for parents: childhood injuries in the summer	0. 18 Mb
48	Tips for a healthy lifestyle	1.31 Mb
49	Avoid stroke	0.28 Mb
50	Drug addiction and alcoholism. Myths about addiction	0.37 Mb
51	What is medical examination?	0.2 Mb
52	Silent robber of sight. Glaucoma	0.18 Mb
53	Problems of hearing loss and its prevention	0.2 Mb
54	Why is it necessary to have regular fluorography examinations?	0.14 Mb
55	Movement – life	0.13 Mb
56	Healthy eating	0.15 Mb
57	Three main principles of a healthy lifestyle	0. 16 Mb
58	Stroke is preventable	0.28 Mb
59	Stroke and myocardial infarction. How to recognize and what measures to take	0.18 Mb
60	Migraine	0.19 Mb
61	Cancer Prevention	0.16 Mb
62	Fragile age	0.24 Mb
63	Recommendations of an endocrinologist – Iodine is good for health	0.14 Mb
64	Benefits of iodized salt	0.19 Mb
65	What you need to know about tuberculosis	0.13 Mb
66	Heat and health	0.22 Mb
67	Pregnancy diabetes mellitus	0.27 Mb
68	Women and diabetes – the right to a healthy future	0. 37 Mb
69	How schoolchildren can relax at home in the summer	0.19 Mb
70	Ambrosial hay fever	0.23 Mb
71	Memo for parents “Children’s injuries in the summer”	0.18 Mb
72	Should I breastfeed my baby in summer?	0.39 Mb
73	Green table of nature	0.13 Mb
74	It was hot, hot…	0.14 Mb
75	Are moles dangerous?	0.14 Mb
76	Runny nose or allergies	0.17 Mb
77	Try not to spoil your holiday!	0.17 Mb
78	Every woman should know this	0.11 Mb
79	What is HIV infection?	0. 19 Mb
80	Hardening	0.17 Mb
81	Healthy eating – why is it important?	0.52 Mb
82	The impact of smoking on mental health	0.3 Mb
83	Effects of drugs on human health	0.3 Mb
84	Beware of pliers!	0.14 Mb
85	Drug prevention	0.09 Mb
86	What is diabetes	0.09 Mb
87	All about tuberculosis	0.16 Mb
88	Meet Cholesterol!	0.38 Mb
89	Say no to tobacco	0.2 Mb
90	Simple Rule	0.17 Mb
91	Heat and the elderly	0. 15 Mb
92	The sun – enemy or friend	0.18 Mb
93	We and the plastic world	0.17 Mb
94	Coronavirus and smoking. Scientists’ opinions.	0.5 Mb
95	All-Russian Day of Sobriety	0.11 Mb
96	Heart, how good it is to live in the world!	0.19 Mb
97	Find out what you need to know!	0.16 Mb
98	Avoid disaster!	0.19 Mb
99	Diabetes: facts and opinions	0.18 Mb
100	The Kashpirovsky effect or the “magic power” of the Internet	0.21 Mb
101	I am and I will be!	0. 19 Mb
102	“You can’t buy health – your mind gives it”	0.57 Mb
103	STRESS	0.15 Mb
104	White poison or white gold?	0.2 Mb
105	Lost sleep – lost health	0.2 Mb
106	Spring clouded with tears	0.12 Mb
107	Stroke causes, symptoms, treatment and prevention	0.12 Mb
108	Alcoholism and its consequences	0.03 Mb
109	Prevention of lung cancer	0.03 Mb

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Results-2021

Health

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How to recover from covid. 10 rules you need to know

Illustration: Anika Turchan / Lifehacker

We are used to the fact that ordinary SARS pass quickly and without consequences. The coronavirus is completely different: even if the disease was mild, the post-viral “tail” can last for months and affect a variety of organs and systems, from the heart and blood vessels to the brain and muscles.

To avoid unpleasant consequences, you need to give yourself time to recover. And approach rehabilitation competently: get enough sleep, do breathing exercises, keep a diary of observations. A complete list of rules that will help restore health to 100% can be found in our article.

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Which weight loss supplements really work and which don’t

Illustration: Anna Guridova / Lifehacker

Scientific studies say that caffeine, capsaicin (this substance gives a characteristic hotness to hot peppers), chitosan make the body burn more calories. But this is not a complete list of working “fat burners” – there are many more in the article.

Popular supplements that don’t work, you also need to know so as not to throw money away. We also listed such means for losing weight.

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14 ways scientists recommend to reduce your appetite

Photo: RossHelen / Shutterstock

Sometimes, in order to reduce the desire to eat, it is enough to do something elementary and pleasant – for example, get enough sleep.