Author: Dr. Barbara Edwards | Princeton, NJ

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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.

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5 Health Mistakes to Avoid This Summer

woman relaxing in the pool in the summer

As the summer heat starts to rise, people are beginning to uncover their pools and are starting to do more outdoor activities. Summer is such a great time to reconnect with nature and spend time with loved ones, however, it is important to keep your health in mind while spending hours in the summer heat. Below are five health mistakes to avoid this summer while you are gardening, hiking, or just soaking in the sun.

Dehydration

Being outside in elevated heat conditions can increase your chances for dehydration. To avoid the intense midday summer heat, you may want to consider outdoor exercise or other activities in the early morning or night. Make sure you are staying aware of how much you are sweating and are drinking plenty of fluids.

Ignoring Heat Stroke Symptoms

It is very important to know the signs of a heat stroke, as it is a serious condition and requires immediate medical attention. Some of the major symptoms of heat stroke include dizziness, nausea, absence of sweat, racing heart rate, cramps, confusion, headache, and fainting. If you or someone you know are showing signs of heat stroke, be sure to dial 911 immediately.

Extensive Fasting Periods

Many people begin or continue their weight loss journeys during the summer in order to reach their fitness goals before the end of the year. While this is a great goal to have, it is important to not go for extremely long periods without eating. In fact, fasting during the summer can put you at risk for lower blood pressure and sugar levels since they drop quicker than usual during this time.

Not Protecting Your Skin

It is important to protect your skin from excess sun exposure as well as bug bites and ticks. Be sure to apply sunscreen before spending an extended period of time outside, and make sure you are reapplying it multiple times throughout the day to protect yourself from sunburn. It is also important to protect your skin from bug bites and ticks during the warmer months. If you decide to go hiking, be sure to use bug repellant and remember to throw your clothes in the dryer when you arrive home. Throwing your clothes in the dryer can help rid your clothes of any potential ticks that may have come home with you. Be sure to do a thorough full-body check to make sure you don’t have any ticks already on you.

Careless Food Safety Procedures

When entertaining this summer, make sure you are practicing food safety procedures. A common mistake people make is eating food that has been sitting out for a long period of time. Bacteria thrives in warmer weather, so be sure to pop your food back in the refrigerator once you are done with it.

Dr. Barbara 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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Why Volunteering with Co-Workers Can Help Your Career

two co-workers volunteering together

Volunteering with a group of people can be a powerful experience because it can have great impact on you, your company, and the community in which you serve. Not only is volunteering a great way to help others and the community, it can also help your career. If you are looking for things to bulk up your resume, volunteering can be a great addition to your portfolio.

Strengthen Your Company’s Brand Identity

Volunteering with co-workers is a great way to showcase your company. If your company’s brand is known for giving back, this can in turn improve its brand image and the relationship with its community and customers. Not only will your company’s brand image shine from a customer’s perspective, but you may view the company you work for in a different light and in turn have increased motivation and satisfaction at work.

Better Work Environment

Volunteering with co-workers can help create a happier work environment. A happy work environment can improve a company’s employee retention rate and can help attract the right talent. Participating in team-building exercises, such as volunteering, can help employees feel like they are a part of a community rather than just a company. In addition, volunteering with coworkers can make one’s work feel more purposeful.

Health Benefits

Volunteering can also have tremendous effects on your health, specifically your heart health. A study conducted by the Corporation for National Community & Service concluded that volunteering can actually make your heart grow stronger. Completing acts that better your health can improve your mood and lower the amount of sick days you use. Both a positive attitude and commitment to one’s work are shining attributes that will look great on one’s resume.

Dr. Barbara 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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3 Ways to Volunteer from Home

woman volunteering from home on her laptop drinking a latte

Volunteering can be done in many different ways and it is important to know that you do not have to physically be somewhere to volunteer. There is no clear-cut way to volunteer and you can decide how you want to volunteer based upon your personal needs and the circumstances in your life. If you want to volunteer from the comfort of your own home, below are three of the many ways you can volunteer remotely.

Crisis Text Line

Crisis Text Line is a great way to make a difference from the comfort of your home. Crisis Text Line allows volunteers to answer texts from individuals who may be going through a crisis. The volunteers engage in active listening, collaborative problem-solving, and safety planning to calm down the individual. Volunteering with Crisis Text Line has many benefits, one being that you learn how to engage in active listening and empathy. One last important thing to note is that trainings are free to volunteers.

Translators Without Borders

Translators Without Borders (TWB) helps translate texts and other written work in different languages to help overcome language barriers. Their goal is to close language gaps that impede important international and humanitarian development efforts across the world. In order to become a volunteer with this organization, you must be fluent in at least one language other than your native language. However, if you are not bilingual, they have other volunteer opportunities that are needed as well, such as project managers, web page designers, and more.

Be My Eyes

Be My Eyes is a free mobile app that allows volunteers to give assistance to those who are blind or low-sighted. At Be My Eyes, volunteers engage in a live video call with whoever they are assisting to help guide the user in the right direction or to answer a pressing question. There are currently 204,288 blind and low-vision users on the app right now waiting for people like you to join the community.

Dr. Barbara R Edwards 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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Heart Healthy Exercises You Can Do at Home

heart-healthy exercises to do at home during COVID-19

During the past few months, the closure of non-essential storefronts due to COVID-19 forced many gyms to close for an extended period of time, making it difficult for many people to get their daily exercise. Most gyms still remain closed and it is important to know how to stay active when going to the gym is not an option. Below are a few exercises you can do at home that may help to improve the health of your heart.

Walking

Walking has tremendous positive effects on your heart health, and thankfully you do not need to go to a gym to do it! Simply going for a walk around the block for 30 minutes a day may have a tremendous positive impact on the health of your heart.

Aerobics

Activities around the house, such as gardening, can be a great way to raise your heart rate and get your body moving. Another fun aerobic exercise you can try at home is dancing!Dancing is a great way to get your blood flowing and boost your mood. Try either of these aerobic exercises at home for about 30 minutes a day to help improve the health of your heart.

Strength Training

Strength training is also a great way to improve your heart health. Some examples of strength training, also known as resistance training, include doing squats, sit-ups, push-ups, and lifting free weights. The American Heart Association suggests doing strength training at least twice per week, but not on consecutive days.

Dr. Barbara 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.