Author: Dr. Barbara Edwards | Princeton, NJ

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Common Challenges Faced by Volunteers

Wanting to do good and help others is a noble trait. However, volunteers can face many challenges when they donate their time. Below are some examples of the types of challenges that are typical for those doing volunteer work, and how to address these challenges.

Busy Schedules

Volunteers who work full-time jobs in addition to giving their time to an organization or cause can experience burnout if their time is not managed well. With obligations outside of work, making time for family and friends can feel limited. To address this balance, use a planner to schedule volunteer time, work time, and personal time – and don’t feel guilty about saying no. Sticking to your plans and saying “no” when needed can help you manage a packed schedule.

Finding the Right Organization

Finding a cause you support is simple. However, finding an organization that is a good fit for you can be a different story. Make sure that there is a good cultural fit between your ideals and how the organization is run. Another element to consider is how you fit in with the staff and other volunteers; the people you work alongside can make or break how effective you are in helping advance the mission. Be flexible, but don’t be afraid to explore new avenues if you don’t feel like you are a good fit in the organization.

Cost Barriers

Some volunteer work requires out-of-pocket expenses. This can prevent some people from being able to participate as they are not able to afford the expenses associated with the work. For example, if the volunteer work you would like to do requires you to visit another country, that is often an expense that must be covered out of pocket. Explore crowdfunding, budgeting, sponsorships and scholarships to help you get the foundation you may need to build a future of helping others.

These are some of the more common challenges that volunteers face as they try to support the causes that are important to them. Try not to view these challenges as roadblocks that prohibit the work, but rather another step in the journey to doing good. The ultimate goal is to contribute to a better world.

Dr. Barbara Edwards, 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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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.