Category: Health

Posted on

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.

Posted on

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.

 

Posted on

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.

Posted on

Tips on How to Have a Healthy Spring Season

woman wearing a hat and walking through a meadow filled with daisies

There is nothing more refreshing than the warm, fresh spring air blowing through the windows of your home after a long winter. The warm weather may inspire you to get up and get moving after being stationary during the winter season. If you are looking to refresh and re-energize your surroundings to improve your physical and mental well-being, check out these tips below on how to have an overall healthy spring season.

Spring Cleaning

If you have been looking at a messy garage or attic all winter, you may be dreading your spring clean out. However, cleaning up these spaces as well as your regular living space could give your mind and your home the cleanse it is craving. Having an organized, clutter-free home can in turn help clear your mind and check things off your mental checklist.

Spring into Finding New Recipes

The winter is full of comfort foods such a turkey, heavy gravies, soups, and desserts. Switching to lighter dishes such as fish or a hearty salad may help you feel better and improve your overall health. The spring season may also inspire you to try new dishes or head to a local farmers market to score some fresh veggies, which will taste delicious in the new recipes you try!

Spring into Exercising

It may sometimes feel like a chore to venture out into the cold weather get some exercise. Let the warm weather motivate you to get out of the house and get moving. Spending time outside can be a great mood booster after all the time you spent inside during the winter and while practicing social distancing.

Making these small changes at the beginning of spring could greatly improve your overall mental and physical health. Starting off on a good note at the beginning on spring may help you on the path to making good healthy choices for the rest of the year.

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.

 

Posted on

The Negative Effects of Binge Drinking

saint patrick's day beer and pretzels responsible drinking habits

At certain times of the year, such as St. Patrick’s Day, many people may find themselves drinking in excess, but what some may not realize is the toll binge drinking has on your body. If you are planning on drinking socially or celebrating this month, be sure to stay safe by monitoring your alcohol intake. From the moment you take your first celebratory sip, alcohol can have an impact on your body and your overall health. While celebrating with your loved ones or attending social events where alcohol is involved, be weary of the negative effects that alcohol can have on your body:

Blacking Out

Alcohol can have a serious effect on how your brain stores memories. Drinking in excess puts you at risk of waking up with little recollection of what took place when you were drinking.

Changes in Behavior

Alcohol can change your behavior and render you unable to make clear and safe decisions. Make sure to not drink in excess in order to limit the changes in behavior that you experience and to keep yourself safe.

Heart Damage

Drinking alcohol excessively and on a regular basis can put you at risk of cardiovascular disease.

Liver Damage

Liver damage is quite common among individuals who binge drink. Damaging the liver can prevent the organ from effectively eliminating harmful toxins from your body.

Lung Infections

Those who drink frequently and in excess can have a difficult time fending off certain bacteria and illnesses, making binge drinkers more prone to diseases such as pneumonia and tuberculosis.

It is important to always keep your health and safety a number one priority. Make sure you fully understand the negative effects associated with binge drinking and to know your limit with alcohol consumption. If you are concerned about how drinking may be affecting your health, reach out to your primary care physician and schedule an appointment.

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.