Author: Dr. Barbara Edwards | Princeton, NJ

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From Couch to 5K: A Beginner’s Guide to Starting a Successful Running Journey

For beginners with little to no running experience, taking on a 5K run can be daunting. Focusing on gradually building up your stamina can reduce the likelihood of injury and burnout. For those not used to working out consistently, a sharp learning curve can make the beginning stages very strenuous and leave your muscles sore as your body adjusts. If you start by training as if you are not a beginner, this will likely lead to sore muscles and possibly injuries. This increased risk of injury is due to your muscles not being accustomed to the training needed once you are nearing the race.

Training

Before you start running, you need to get into the routine of doing stretches and going on long walks daily. Make sure to consume enough food and drink enough water to keep up with the energy you exert and the fluids you will lose from increased perspiration. As you become more accustomed to these minor exercise routines, you can eventually switch to jogging instead of walking once you feel ready. Suppose you experience any soreness in your muscles after exercising. In that case, it is best to rehydrate and get enough electrolytes while taking it easy by getting enough rest until you feel better before proceeding with your new routine. Staying hydrated helps lubricate your muscles, reducing the chance of tears by increasing their flexibility. Allowing your body to adjust to changes and taking breaks when necessary to recover is essential for preventing injuries. Once you’ve become comfortable with jogging, you can slowly switch to running. You don’t need to start running the whole way and instead can alternate between jogging and running. Building up your stamina can help you to run for longer distances without burnout.

Conclusion

For those who are not typically active, it can seem impossible to run a 5K, but with enough time and effort, you can achieve whatever you put your mind to. If you overdo it by setting your standards too high, this can lead to you becoming discouraged and quitting since going from zero to one hundred in the intensity of your workout makes you hit the wall quickly due to the lack of stamina. Going at your own pace and gradually working up to your goal is the key to success.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Benefits of Keeping a Health Journal

In the hustle and bustle of modern life, maintaining a finger on the pulse of your daily routines and self-care practices can feel like an uphill task. This is where the magic of a health journal reveals itself. It’s your health record and guide to keep you on track for achieving your wellness goals.

The ‘What’ and ‘Why’ of a Health Journal

A health journal is your private health diary, diligently recording your overall health, dietary habits, exercise routines, medical visits, and so much more! The goal is to capture as many details as possible. Pro-tip: Seek access to your medical history from your primary care physician for a comprehensive view of your health journey.

The All-Important Contents of Your Health Journal

The secret to a beneficial health journal is capturing every aspect of your health journey. Acquiring your medical records will equip you with the necessary data. Your journal should include past surgeries, serious illnesses, or medical conditions. You don’t need to be a stickler for every minute detail or date, but having the important information readily available is immensely helpful.

Your health journal should also document the following:

  • History of allergies
  • Family medical history
  • Details of hospital stays
  • Past injuries
  • Medicines, vitamins, and other supplements you take
  • Your vaccine history

This contextual data gives you a holistic view of your health canvas. Now you’re ready to track changes in your condition. Regular weigh-ins, consistent doctor visits, and monitoring of your dietary intake will become a breeze.

Remember, a health journal is your faithful companion on your journey to wellness. Stay committed, and your goals are within reach!

Dr. Barbara Edwards, a seasoned MD at Princeton, serves as the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health. She’s dedicated to providing high-quality care to uninsured and underinsured residents in Mercer and Middlesex counties, New Jersey.

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Pregnancy Friendly Workouts

The pregnancy journey brings physical changes that can make your regular workout routine more challenging. However, if you’re accustomed to an active lifestyle, you can still maintain a fitness regime, provided you avoid overexertion and consult your doctor beforehand. With the shift of your body’s weight towards the front during pregnancy affecting balance and range of motion, some exercises may feel more arduous. But don’t lose heart! Here are some exercises that can safely be incorporated into your pregnancy workout routine with your healthcare professional’s approval.

Yoga: Embrace Mindful Movement 

With its emphasis on stretching and relaxation, yoga can be a less strenuous form of exercise that doesn’t put excessive strain on your body, unlike intensive activities like weight lifting or long-distance running. Practicing yoga during pregnancy could enhance your flexibility, particularly in the hips and pelvic joints, which could be beneficial during childbirth.

Nature Walks: Bask in the Great Outdoors

Taking strolls amidst nature provides several benefits during pregnancy. Besides giving you a dose of fresh air and sunlight—crucial for vitamin D synthesis—the calming ambiance of natural surroundings can help lower your blood pressure by reducing stress.

Swimming: The Gentle Workout 

With the extra weight of pregnancy potentially straining your joints and exacerbating conditions like arthritis due to hormonal shifts, swimming provides a welcome respite. This low-impact exercise is gentle on your joints and helps alleviate muscle aches from pregnancy-related weight gain. The water’s buoyancy offers effective pressure relief, making swimming a beneficial addition to your pregnancy exercise routine.

Dr. Barbara Edwards, a respected MD from Princeton, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health. She is committed to providing exceptional care to uninsured and under insured New Jersey residents in Mercer and Middlesex counties.

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Signs You Need a Social Media Break

While social media has knit the world into a connected web, enabling us to keep up with loved ones, share our lives, and promote our passions, it’s also crafted a digital vortex that can sometimes blur the line between our virtual and real lives.

Being immersed in the social media universe can subtly seep into our daily routines, especially for those who grew up alongside the rise of these platforms. It’s completely okay—and sometimes necessary—to admit that social media’s impact on our mental health might warrant a break. Let’s learn about the signs indicating you might be over-indulging in social media.

Social Media Envy

Do you find yourself in the throes of comparison and jealousy while scrolling through others’ social media profiles? Does everyone else’s life appear more fun-filled, fulfilled, and fabulous than yours? Remember, people typically showcase their highlights, not the mundane or challenging moments. Behind those glamorous vacation photos or cheerful get-togethers might be the same feelings of inadequacy you’re wrestling with.

Mental Health Woes

A social media overdose can chip away at your mental tranquillity. Constantly benchmarking your life against others’ online personas can negatively impact your self-esteem, causing depression or anxiety. If you’re feeling overwhelmed, take a breather. Disconnect and soak in the restorative power of nature.

Time Flies on Social Media

If you’re a social media aficionado, you might find it eating up significant chunks of your day. Hobbies and activities you once loved could be replaced by endless scrolling. Are the days zipping by as you’re engrossed in your phone? Rediscover the joy of engaging in real-world activities. Your time is precious, so spend it wisely.

Physical Strain

Staring at a screen for prolonged periods isn’t exactly a health booster. Potential repercussions are headaches, migraines, vision issues, dry eyes, light sensitivity, neck or back pain, and sleep troubles. Your body will thank you for a screen-time breather.

Acknowledging an excessive social media habit and desiring a break is a healthy response. Life is short, and it’s crucial to ensure you’re not missing out on its real, unfiltered beauty because you’re engrossed in the digital world. Take a step back, and enjoy life offline. Your future self will thank you!

Dr. Barbara Edwards, a distinguished MD from Princeton, is the Academic Director of the Ambulatory Residency Program at Penn Medicine Princeton Health. She aims to provide top-tier care to uninsured and under insured residents of Mercer and Middlesex counties in New Jersey.

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Health Benefits of Eating Organic

Alterations to your dietary habits can greatly influence your overall health. As the adage states, “You are what you eat.” Over the past ten years, the trend of organic food has grown significantly. What does an organic diet entail? What are the benefits? Let’s delve into the advantages of switching to organic foods.

Reduced intake of harmful chemicals

Adopting an organic diet can significantly decrease the likelihood of consuming foods treated with pesticides or other potentially harmful chemicals. Typically, fruits, vegetables, and grains available at supermarkets or retail outlets have been exposed to these substances to reduce the risk of pest damage. Prolonged ingestion of these pesticides has been shown to negatively affect human health, with some even being recognized as carcinogenic, linked to different types of cancer and developmental delays in infants. On the other hand, organic foods are cultivated without artificial fertilizers, toxic pesticides, or heavy metals.

Absence of antibiotics

Another harmful ingredient you’ll find less in organic food is antibiotics. Livestock bred for mass production are frequently administered antibiotics or synthetic hormones to prevent diseases, enabling survival even in severe or unclean environments. In contrast, organic meat and dairy products are free of these antibiotics and harmful synthetic hormones, offering a purer meal option and reducing the risk of future illnesses, particularly cancer.

Increased intake of healthy fats

Organic meats and dairy products typically contain approximately 50% more omega-3 fatty acids than their conventional counterparts. Omega-3 fatty acids are healthy unsaturated fats that are abundantly found in fish. Transitioning from conventionally produced to organic foods can increase your omega-3 intake without negatively impacting your calorie consumption or increasing your saturated fat intake.

The transition to organic foods can provide a myriad of health benefits. Consider making incremental changes to your diet to minimize your exposure to harmful chemicals and metals. Embrace a healthier way of eating!

Dr. Barbara Edwards, a Princeton MD, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.