Author: Dr. Barbara Edwards | Princeton, NJ

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Why Exercise Is Important For Mental Health

Exercise has proven effects on physical health, but what about mental health? Caring for your mental health is just as important as caring for your physical health. Physical activity releases endorphins in the body which help to improve your mood. By completing some type of physical activity for a short period of time daily, your body is able to push itself to new limits and grow stronger, both physically and mentally.

Effects of Exercise

Exercise can have many different effects on the body, depending on the type of physical activities you prefer. Some of the most common results impact how you feel, which is important for your mental health as well as physical health. A few notable lasting effects of exercise include the following:

  • Improved self-esteem and confidence
  • Having more energy
  • Quality sleep
  • Reduced stress and anxiousness

Starting a Routine

Beginning the exercise process can be difficult, especially on the days when you really are not feeling up to it. That is ok! Remember to start slow and small and increase the amount of activity you complete over time. Find activities that you enjoy so you can look forward to moving your body for at least half an hour a day.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Three Indicators of Good Cardiovascular Health

Dr. Barbara Edwards

Most people associate heart health with cardiovascular health. However, mental health, dietary habits, physical exercise, and a host of other life choices influence heart health. Those attempting to improve heart health should focus on improvements in these areas of their life and monitor progress accordingly. When doing so, three important metrics to monitor are cholesterol, pulse rate, and blood pressure.

Cholesterol

Cholesterol comes from two sources; the liver produces cholesterol naturally and the rest comes from fatty meats, oils, milk, etc. Maintaining healthy levels of cholesterol lowers the risk of heart disease and stroke.

Pulse Rate

Your pulse rate is a measurement of how many times your heart contracts and expands to pump blood over the course of a minute. It fluctuates with physical activities and stress levels so measuring your heart rate in the morning before you get out of bed can be a great way to measure your resting heart rate, which can be an indication of good heart health.

Blood Pressure

Blood pressure is the force exerted against the walls of the blood vessels. Hypertension, also known as high blood pressure, increases the risks of heart failures, stroke, and other conditions. On the other hand, blood pressure that is too low can indicate underlying health problems. Making sure you maintain a healthy blood pressure is important because blood pressure that is either too high or too low can indicated underlying health issues.

For more information, consult with your doctor to learn about how dietary choices, exercise, and stress management can improve your cardiovascular health.

Dr. Barbara Edwards (Princeton) is an internist practicing at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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How to Safely Exercise in the Summer Heat

The summer months are a great time to get outdoors and enjoy the warm sunshine. However, it is important we remember to stay safe in the heat. Below are three tips for making sure your summer remains a safe and enjoyable one.

1. Swimming

The summer heat can make it dangerous to go on a bike ride or run as the risk of heat exhaustion can be elevated on very hot days. Swimming is a fun and much cooler alternative. It is also a great exercise that requires all the muscles in your body and thus is a great calorie burner. Grab your beach or pool towel and make a day of it with friends and family.

2. Wear Your Sunscreen

It is easy to overexpose yourself to the sun in the long summer days. Sunscreen of at least SPF 30 is the right solution to protect yourself from harmful UV rays, which can result in agonizing burns or sun poisoning. It is also a good idea to wear a hat to protect your face and scalp.

3. Drink Lots of Water

With all of the fun outdoor activities that summertime brings, it is easy to forget to stay properly hydrated. Make sure you take a water bottle with you to help you’re your daily water intake goals. It is generally recommended that you should be drinking half your lean body weight in ounces of water. A great tip to help you out is to weigh yourself both before and after your outdoor activity and make sure to replace the lost weight with water, which weighs approximately a half pound per cup.

Dr. Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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How the Sun Affects Our Health

blue sunny sky

Sun exposure can have both positive and negative effects on our health. During the summer when temperatures are higher and the sun is out more often, it’s important to spend some time in the sun, but also not too much time. Before going outside into the sunshine this summer, make sure you know how to determine whether you are getting too much or too little sun exposure.

Positive Effects

Sun exposure can improve your mood, treat seasonal affective disorder (otherwise known as seasonal depression), relieve stress, and improve sleep! On top of these mental health benefits, the sun also provides us with Vitamin D which is involved in maintaining healthy bone strength. Stepping outside into the sunlight for as little as 15 minutes can provide you with all the Vitamin D your body needs.

Negative Effects

Sun exposure can also be too much of a good thing. Prolonged sun exposure can cause heat rash, heat exhaustion, or heat stroke. Heat exhaustion left untreated can lead to heat stroke which is a serious medical condition that can cause permanent disability or death. If you suspect you or someone you know has heat stroke, be sure to call 911 immediately. Also, prolonged sun exposure overtime can cause skin cancer. Be sure you are staying in shady areas and wearing sunblock if you are going outside.

Dr. Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Four Health Goals You Should Have This Summer

woman doing yoga during sunset

Many people get inspired by the summer season to reach their fitness and health goals. Although this summer is unusual due to COVID-19, there are still a few lifestyle changes you can make to feel better. If the warm weather and sunshine are inspiring you to get active and be healthier overall, here are four goals you should have for this summer.

Drink More Water and Get More Sleep

It’s easy to forget to drink water throughout the day if you are busy doing other things. According to Mayo Clinic, men should drink 15.5 cups (3.7 liters) of water per day and women should have 11.5 (2.7 cups). Most people do not intake that much water per day so it’s important to make a conscious effort to do so, especially during summertime when the risk of dehydration is higher! Also, busy lives usually mean less sleep. Make it a goal this summer to try to get more sleep every day, even if that means going to bed 30 minutes earlier than you normally would. You’ll be surprised at how this little change can make you feel more refreshed in the morning.

Start Your Day with a Morning Walk or Jog

If you do not like to exercise, doing so first thing in the morning can be the best thing for you. This way, you get the exercise out of the way and do not have to worry about it for the rest of the day. Also, exercising first thing in the morning can help boost your energy, improve your mood, and better your mental clarity! This can be a great thing to do in the summertime since the mornings tend to still be brisk and exercising in the afternoon when the temperature is high can be more difficult.

Shop at Your Local Farmer’s Market (If They Are Open)

Support your local farmer’s market and by purchasing your fruits and vegetables from them. It’s always important to do this, but it’s especially important due to the strain COVID-19 has placed on local businesses. Buying produce from a local farmer’s market allows you to learn about sustainable and healthy foods. Have a conversation with your local growers about new recipes and different ways to prepare foods to expand your menu and palette!

Less Screen Time

You’re home more because of COVID-19 and that may lead to boredom and an increase in the amount of screen time you are using. Although understandable, it is important to make a conscious choice of putting your phone down more often and connecting with those around you or trying new activities. Disconnect from your mobile device and reconnect with the world around you this summer.

Dr. Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the BristolMyers Squibb Community Health Center.