2020
Health&Medical GUIDE
See pages 18 & 19 for additional information
Complimentary Copy Southern Chester County Edition
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• Retina Disorders
• Eye Emergencies
• LASIK Vision Correction
• Routine Eye Care
• Diabetic Eye Disease
• Macular Degeneration
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EYE CARE A DIVISION OF VANTAGE EYECARE
2 • 2020 MEDICAL GUIDE
SCHEDULE YOUR EYE EXAM: (610) 696-1230 CHESTERCOUNTYEYECARE.COM
Life is full of choices. Why get an annual physical? Why go for a daily walk? Why sleep eight hours a night?
FOR THE LOVE OF HEALTH TM
Every healthy decision we make guides our well-being and shapes our future. At ChristianaCare, we are shaping a brighter future for the health of our community. And today, we take our next step forward in serving our neighbors with the right care, at the right time, at the right place — to deliver health, not just health care. Why do we do it? We do it for the love of our community. We do it FOR THE LOVE OF HEALTH.
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ADVERTISING DIRECTORY Directory
Occupation/Business
Page
Alfieri Cardiology ................................................................. Cardiology ...............................................................44,45 Brookdale .............................................................................. Retirement Community .................................................41 Carty Eye Associates ........................................................... Eye Care......................................................................4,5 Center for Wound Care ........................................................ Wound Care .................................................................28 Chester County Eye Care .................................................... Eye Care.........................................................................2 Christiana Care ..................................................................... Family Medicine..............................................................3 Delaware Opthalmology ...................................................... Eye Care.......................................................................35 Dental Implant & Periodontic Surgeries ............................ Dentistry .......................................................................25 Fit Mommy ............................................................................ Health Coaching & Fitness .............................................7 Friends Home in Kennett ..................................................... Retirement Community ................................ Cover,18,19 Harvest Market ...................................................................... Nutrition/Wellness ....................................................38,39 Hearing Services of Delaware ............................................. Hearing Services/Audiology................................30,31,33 Home Smart .......................................................................... Home Solutions .......................................................13,47 Jennersville Family Dentistry.............................................. Dentistry .......................................................................37 Jenny Chen Family Dentistry .............................................. Dentistry ..................................................................14,15 Newark Natural ..................................................................... Nutrition/Wellness .........................................................29 Oxford Family Eyecare ........................................................ Eye Care.......................................................................21 Penn Medicine/Chester County Hospital ........................... Hospital...............................................................22,23,52 Premier Orthopaedics .......................................................... Orthopaedics ...........................................................26,27 Simon Eye Associates ......................................................... Eye Care.........................................................................9 St. Francis Health Care ........................................................ Family Medicine, Women's Center ..........................10,11 The Summit ........................................................................... Retirement Community ............................................50,51 Tower Health ......................................................................... Hospital.........................................................................25 6•2 2020 2 MEDICAL GUIDE
OCCUPATION DIRECTORY Occupation/Business
Page
Cardiovascular Services ..........................................44,45 Dentistry ........................................................14,15,25,37 Eye Care......................................................2,4,5,9,21,35 Family Doctor .......................................................3,10,11 Hearing Services/Audiology ...............................30,31,33 Health Coaching & Fitness .............................................7 Hospital..........................................................22,23,25,52 Home Solutions .......................................................13,47 Nutrition/Wellness ...............................................29,38,39 Orthopaedics ...........................................................26,27 Retirement Community ................. Cover,18,19,41,50,51 Women's Center ......................................................10,11 Wound Care .................................................................28
2020 HEALTH & MEDICAL GUIDE is published annually by the Chester County Press, P.O. Box 150, Kelton PA 19346. For more information please call 610-869-5553. Cover photo courtesy of Chris Barber Cover design by Tricia Hoadley
Certified health coach, nutritionist and personal trainer Kristy Virsack offers customized health and fitness plans to help women, specifically moms, find happiness and balance through a simple and implementable approach. Fit Mommy Method is designed to empower women to live their best life while balancing the demands of a family, work and overall well-being.
Reach out to learn how Fit Mommy Method can kick start your health journey. Individualized health coaching, personal training, accountability and workout plans available.
Visit us at www.fitmommymethod.com or kvirsack@fitmommymethod.com 2020 MEDICAL GUIDE • 7
Motivation for Better Health If you have been feeling down lately, the key to getting out of the slump may be health related. According to the Harvard Medical School, one in ten adults in the United States struggle with depression. Research shows that exercise is an effective way to treat the condition and can even work as well or better than antidepressants. Common symptoms of depression include reduced energy, appetite changes and increased pain perception. So, how do you find the motivation to get into a new routine and change your mental mindset? Experts at Harvard suggest starting slowly to get your body used to being active before increasing your level of physical activity. Here is some motivation to get started and keep the momentum going, there is a happier version of you waiting to get active. HOW DOES EXERCISE IMPROVE MOODS? Physical activity is an important contributor to positive mental health. The JED Foundation, an emotional health nonprofit for teens and young adults, offers these benefits of becoming active. • Improves mood and mental health by releasing endorphins through your body to reduce anxiety and depressed moods while enhancing self-esteem. • Boosts energy and brainpower by delivering oxygen and nutrients to the brain and various tissues. • Prevents illnesses like high blood pressure, strokes and heart disease. • Improves your quality of 8 • 2020 MEDICAL GUIDE
sleep and helps you fall asleep faster. CLEAN DIET Along with an active lifestyle, taking your diet seriously can provide you with a more positive mindset. Experts at the International Society for Nutritional Psychiatry Research have found that a healthy diet protects us from risk factors associated with depression and anxiety. By loading up with healthy
nutrients, vitamins can become the protein-building blocks and neurotransmitters that transfer information and signals between various parts of the brain and body. Gut health is another area that is growing in finding a relationship between food and moods. Increase the number of probiotics in your diet to maintain a healthy gut environment and decrease inflammation in the body, which ultimately affects our cognition. Foods rich with
probiotics include sauerkraut, olives, pickles and coconut. IMPROVED SELF-PERCEPTION Taking control of your health also promotes more self-esteem by improving the perception you have of yourself. Overcome the obstacles of becoming active and maintaining a healthy diet by logging your journey with pictures or diary entries. Looking back on the process can keep you motivated once you see how far you have come.
2020 MEDICAL GUIDE • 9
Saint Francis Healthcare is growing — and caring for you through life. As Saint Francis Healthcare marks 95 years of service in the Wilmington community and beyond, we are growing our services in the state. On April 1, 2019, Saint Francis Healthcare ofłcially expanded its Emergency Medical Service (EMS) service area to include the City of Dover, in addition to our service in the City of Wilmington. This move required much effort from the EMS team, with a high level of support from all of Saint Francis Healthcare. On a short deadline, the EMS team needed to select and hire 25 new EMTs, train new personnel, purchase new equipment and ambulances, and secure a base of operations in a new city. The new EMS team required training to take on their new role and mission. The EMS department created and implemented an EMS Academy to take certiłed EMTs to the next level. The academy consisted of 180+ hours of training that included active shooter response, high-performance CPR, psychological trauma, and EMS provider self-care. Equally important was the
stfrancishealthcare.org • 302.421.4100
forming of a team with Saint Francis Healthcare’s core values and trust in one another. The team in Dover has exceeded all expectations. They have completed 8% more runs than the former service. Speciłcally, the numbers are 5,244 calls for service in Apr-Sept 2019, versus 4,236 calls during the same time period in 2018. But those are more than numbers—those are people in need, helped by Saint Francis Healthcare Emergency Medical Services. This new division has partnered with Dover Police, Dover Fire Department, Kent County EMS, and other public services to give and receive training and support. Such support has included our EMS team supporting more than two dozen large-scale community events in Dover. All this in addition to the services provided to the City of Wilmington, where Saint Francis Healthcare Emergency Medical Services has operated since 2008. Saint Francis Healthcare is growing—and caring for you through life.
Emergencies can’t wait. Neither should you. At Saint Francis Healthcare, we get it. So we do our best to make sure you’re seen in 30 minutes or less. From serious emergencies to cuts and sprains, our mission is to get you back to the life you love. Stat!
S aint Francis Healthcare
Just off Pennsylvania Ave. in Wilmington
#CaringForYouThroughLife
11-14446
2020 MEDICAL GUIDE • 11
Join a Class Finding the perfect exercise class for your workout routine does not need to be difficult. A simple trip to your local gym can uncover many opportunities for you to get plugged into a new program. You never know who you’ll meet or what kinds of benefits you’ll receive from doing so. Need some help? Read our tips below on finding the right workout class for you. WATER AEROBICS Water aerobics is a safe, effective exercise that is easy on the joints and great for the heart. Check with your local gym or recreation program to find out what kinds of classes they offer. Here are some benefits to water aerobics to consider during your research: • Increased flexibility. • Improved heart and lung functions. • Enhanced balance. • Build strength. • Relieve pain and arthritis. PICKLEBALL Another fun activity gaining in popularity for seniors is pickleball. Racquet sports in general boost the cardiovascular system which helps prevent issues like hypertension, stroke and heart attack. Played indoors or outdoors on a court smaller than a regular tennis court, pickleball gives you a good aerobic workout while limiting joint stress. 12 • 2020 MEDICAL GUIDE
The smaller court means that most points do not require an extensive amount of movement, but more of a stop-and-start activity level that helps improve your cardiovascular health. YOGA Yoga is a holistic practice combining physical poses with breathing techniques and peaceful meditation. This combination can leave you feeling rejuvenated, both physically and mentally. According to Do Yoga With Me, the online platform offering
yoga advice and video tutorials, studies have found that yoga can: • Lower the risk of cardiovascular disease. • Recovery from strokes and surgery. • Prevent falls. • Manage arthritis, pain and inflammation. • Manage diabetes. • Manage digestive issues like IBS. • Improve sleep quality. • Facilitate the grieving process. • Manage depression and anxiety.
Yoga can reduce feelings of anger and anxiety, as well as increases to their sense of wellbeing and self-efficacy. FIND A CLASS The AARP teamed up with the International Council on Active Aging to build a simple tool for older adults to find senior fitness programs and exercise classes near them. Check out the International Council on Active Aging website at https://www.icaa.cc/ facilitylocator/facilitylocator. php to find a facility near you.
2020 MEDICAL GUIDE • 13
Jenny Chen Pediatric and Family Dentistry By Marcella Peyre-Ferry Staff Writer Jenny Chen Pediatric and Family Dentistry is a familyoriented dental practice in West Grove. They are located at the corner of Old Baltimore Pike and Guernsey Road. Dr. Jenny (as Dr. Chen prefers to be called) has been in that location long enough now to be a local institution. The two main doctors, Dr. Jenny and Dr. Charkas (Dr. C), are approachable and personable people, and they have a way of making you feel at ease. The staff members are friendly and helpful, and doctors and staff alike treat all patients like family. The dentists at Dr. Jenny’s ofÀce cover a wide range of specialties including pediatric dentistry, orthodontics, and all the aspects of general dentistry, including cosmetic dentistry, implant dentistry, crowns and bridges, root canals, extractions, and dentures. Dr. Jenny is also great at emergency dentistry, and takes same-day appointments. She will not let you walk out of her ofÀce in pain. Dr. Jenny Chen has been in private practice for more than 16 years, practicing the full range of dentistry and emergency care. She always follows the latest advances in dental technology and is constantly bringing new services and technology to the practice. “We do everything actually, and we have a lot of high-tech equipment,” Dr. Jenny said. Dr. Jenny has two board-certiÀed dental specialists working with her. Her husband, Dr. Michael Lemper (Dr. Mike) is a pediatric dentist. He welcomes all children with severe dental issues, special health care needs, and complex medical problems. He can often treat children where many other dentists have failed. No child is too tough for Dr. Mike, and he prides himself on his ability to treat every child who
needs him with kindness, compassion, and skill. Dr. Ahmad Charkas, known in the ofÀce as “Dr. C” is board certiÀed in orthodontics, using a variety of techniques for all ages, including conventional braces and Invisalign. According the Dr. C., the American Association of Orthodontics recommends that children be Àrst checked by an orthodontist at age 7. “If there is any problem we can intervene,” Dr. C. said. “It’s an easier Àx if we see it at the proper time.” At this initial examination, Dr. C. can identify structural issues with the jaws that could affect breathing and overall health. Dr. C goes over the available options with the patient and develops a treatment plan. The practice is equipped with an intraoral scanner which can produce a 3-D image of the mouth. This removes the need for messy and time-consuming step of making an impression of the teeth. The image can also be projected forward, so a patient can see how their teeth will look at the end of their treatment plan. Dr. C. offers both conventional braces and Invisalign. According to Dr. C., “everyone deserves a great smile!” The initial orthodontics consultation is always free. For those with healthy teeth and gums, great care from the hygienists on staff helps them stay healthy. Oral health and overall health go hand in hand. In addition to routine cleaning, the hygienists also provide deep cleaning and education. “We take the time to evaluate and go over their home care with them. We can’t get you healthy unless you understand how to be healthy,” hygienist Jennifer Mayo said. “We also customize a patient’s home care program to what’s going to work for them.” The cost of dental treatment can be a concern for patients. At Jenny Chen Pediatric and Family Dentistry, most insurance
plans are accepted including state insurance plans for lowincome families. Furthermore, Dr. Jenny’s fees are extremely reasonable. What motivates her is making mouths healthy and attractive and patient happy. The mission at Jenny Chen Pediatric and Family Dentistry is to be a world class dental practice that provides outstanding service to the clients and the community. Working with core values of excellence, joy, teamwork, community service and integrity, they envision being known as a premier, world class dental practice for the Southern Chester County region. They are dedicated to giving patients the highest and best services and continually striving to exceed their expectations for their greatest good. Dr. Jenny enjoys staying on the leading edge of dental technology. Advanced technology she uses includes digital X-rays to reduce radiation, an intraoral scanner to eliminate impressions and improve treatment planning, and an oral CT scanner which can make dental treatment safer and more accurate. Looking forward, the practice is continuing to stay on the leading edge of dental technology. This year, Dr. Jenny expects to do more dental implants, and combine extractions with same-day dentures. Jenny Chen Pediatric and Family Dentistry is located at 207 North Guernsey Road, West Grove. For more information, visit the website at www.smilesinpa.com or call the ofÀce at 610-869-0991 to speak with bilingual staff.
www.SmilesinPA.com Jenny Chen Pediatric and Family Dentistry 610-869-0991 • 207 N. Guernsey Road, West Grove, PA 19390
For our friends in Lancaster County:
Lancaster County Pediatric and Family Dentistry 717-464-0230 • 325 Carol Lynn Drive, Willow Street, PA 17584
Se habla Español
Nutrition + Exercise We’ve all heard that eating healthy and exercising are keys to a longer life. The importance of these habits is paramount for seniors looking to prevent common health-related issues. 16 • 2020 MEDICAL GUIDE
Eating a good balance of foods from a variety of food groups is absolutely essential. The best nutrition plans for seniors incorporate fruit, vegetables, whole grains, dairy, lean meat, poultry, fish, beans, eggs and nuts. Not sure where to start on improving your overall nutrition and workout effectiveness? Work with your physician or nutritionist to find a plan that works well for you. BASIC NUTRITION GUIDELINES Start with these recom-
mendations from the Dietary Guidelines for Americans: Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes. Vary protein choices with more fish, beans and peas. Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day. Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). For example, switch from solid fats to oils when preparing food. ADD PHYSICAL ACTIVITY The other key piece of living a healthier, longer life is implementing a consistent exercise plan. Balancing physical activity and a healthful diet will leave you feeling better and help improve your chances of a stronger body. The Academy of Nutrition and Dietetics recommends that
seniors set a goal to be physically active at least 30 minutes every day. This does not necessarily need to be done all at once. If you’re short on time, you can break these into three 10-minute sessions throughout your day. If you haven’t exercised in a while, it’s best to work up gradually to these goals. With the blessing of your doctor, start with a daily brisk walk to test your body before incorporating any weight training or sports activity. Once you’ve got your legs under you, it’s time to start adding exercises to your routine.
WELCOME TO JENNERSVILLE HOSPITAL. Experienced Physicians. Advanced Practices. Trusted Care. When it comes to taking care of families in Southern Chester County, Jennersville Hospital is your neighborhood resource for health care needs at every stage of life – from pre-natal care through the care for older adults.
Pictured Above: Clockwise from top left, Advanced Practice Certified Nurse Midwives, Abigail Twerdok, WHNP, CNM and Amber Evans, DNP, CNM, RNC-OB; Family Medicine Physician, James Knox, Jr., MD; General Surgeon, Andrew DeMichele, MD; and General & Vascular Surgeon, James Tayoun, DO
To learn more about our culture of quality, innovation, and an exceptional patient experience, visit Jennersville.TowerHealth.org.
2020 MEDICAL GUIDE • 17
A full life and a loaded calendar at the Friends Home By Chris Barber Contributing Writer
One area that was particularly important to her was music. In that regard, she hired arts associate Brenten Megee, a master’s degree candidate who is working with – and The building that houses Friends Home in Kennett Square playing with -- the residents in areas of instrumental lessons, has been a landmark along State Street since 1843. Starting voice and instrumental performance, skits and singalongs. as a women’s seminary, it became home to what is now the He’s there Àve days a week and has a large following among Friends personal care facility in 1899. Through the years and the residents. into the present, it has undergone many improvements and Megee not only supports veteran musicians like pianist Mary additions, including plumbing, air conditioning, heating and Brewer, but also is there to teach new skills to folks who might living quarter modernization. not have played instruments before. He also has formed an Now, under the guidance of executive director Christine alliance with Unionville High School, where he is assistant McDonald, her staff and her board, this home for older director of their latest musical, “Into the Woods.” During residents continues its tradition of expanding programs and afternoon practices, they come to the Friends Home for their facilities to meet their needs, desires and healthy lifestyles. work while the residents are there to look on. McDonald, 59, said one of the reasons she chose to work at McDonald is also a supporter of Montessori educational the Friends Home is that she grew up in and is fond of the programs. She said her own children attended these programs culture and people in this region. She has been employed and which are based on self-directed activity, hands-on learning freelanced her physical therapy services in the area for many and collaborative play. So she has brought in that program. years as well. Friends Home facilitator Karen Smyser said most Montessori A graduate of University of Delaware with a degree in physical programs are presented for kindergarten and younger therapy, she earned her master’s degree elementary school students. But in in orthopedics at Temple University recent years, a geriatric component has and more recently earned a degree in been added and is being incorporated healthcare administration at St. Joseph in the Friends Home activities. Friends University. Home has already earned awards for its McDonald said that when she progress in the program’s initial work. came to the Friends Home in 2016, McDonald said the point of having the she was aware that it already had a materials available is for families and Àne reputation for physical care of visitors to use them to enhance their residents. There was a lack, however, visits with their loved ones and allow for in amount of activities it offered. a more engaging visit. She set to work to change that. In an unrelated activity, McDonald was “There wasn’t a lot to do. I like to recently introduced to and impressed be busy and have something to look with a program and device that utilizes forward to,” she said, adding that she Virtual Reality. Some of the staff believes one of the keys of happiness members who had tried it mentioned and long life is having a well-packed Photo by Chris Barber riding a camel, driving a race car and calendar. She believes the residents Executive Director Christine McDonald kayaking in rushing water. of Friends Home deserve those looks out over the town from the front Personal health aide Christie Melendez porch of the Friends Home. pleasures too. said of the program, “I don’t have to go
Independent Living | Supportive Independent Living | Personal Care | Skilled Nursing
on vacation. I can do it here.” McDonald said it has been well-received by the residents who have tried it. Music, Montessori and Virtual Reality are not the only innovations McDonald has brought to the home, however. She has also transformed a Àrst Áoor room into a den for winter gardening while converting another into a modern kitchen for residents’ use. She also arranged for the purchase of a bus, which is heavily used for resident excursions. Serving as the executive director of a home housed in a 177-yearold building, McDonald knows only too well it has its liabilities along with its blessings. One of the liabilities she encountered when she arrived on the job was the realization that people had to walk outside to move from personal care (big residential building) to the adjacent skilled nursing facility, Linden Hall. It was an inconvenience for staff who worked in both buildings and in some cases caused parking lot trafÀc problems. She undertook a large project and had constructed a connecting indoor corridor, as well as a sunroom and safely fenced patio with a layout design to improve the loading dock and parking in that area. There was a hint of delight in her voice when she talked about anticipating outÀtting that patio with attractive and comfortable furniture. In a factor that is perhaps more blessing than liability, Friends Home sits snuggled in the middle of a small town within walking distance of a host of stores, services and regularly scheduled events. For the folks at the home, that means the destinations in the borough are in effect an extension of their dwelling place, unlike nearby retirement communities that are relatively self-contained. “No, we don’t have a pool, but we have arrangements for our people to swim at the Y,” McDonald said. In a housing environment where many of the people have local ties and backgrounds to Kennett Square, the location of the home in the middle of the town has acted as a pleasant extension of family. Many have mutual friends and their relatives know each other. When she was asked what she would like people to know about the Friends Home, McDonald referred to rumors that spread a few years ago that they would relocate. “They need to know we’re not going anywhere,” she said.
Montessori Facilitator Karen Smyser works on a puzzle with resident Sophie Oldacre.
Residents join for meals in the dining room.
Sally Jacks surveys the equipment in the kitchen provided for residents’ use.
Healthcare aide Christie Melendez, standing, helps resident Sophie Oldacre experiment with the Visual Reality headset.
147 W. State Street, Kennett Square | 610.444.8785 | FHKennett.org
Healthy Resolutions This year, consider your health and commit to making better decisions that boost your wellness. Finding a support group who has the same mindset is a great way to keep yourself motivated throughout the year. Keep reading to learn more about these popular New Year’s resolutions. QUIT SMOKING Committing to quitting smoking now will reduce your chances of getting cancer and cardiovascular diseases. Don’t be discouraged if you don’t completely kick cigarettes on your first try; it can be challenging to rid your body of nicotine addiction. Here are some motivational facts about how your body reacts after your last cigarette, according to the American Cancer Society. 12 hours: Carbon monoxide levels in your blood return to normal. 2 weeks - 3 months: Circulation improves and lung function increases. 1-9 months: Coughing and shortness of breath decreases. 1 year: Excess risk of coronary heart disease is half that of someone who still smokes. GET ACTIVE Whether you decide to invest in a gym membership or commit to an at-home workout, increasing your activity is a way to improve physical and 20 • 2020 MEDICAL GUIDE
mental health. The Centers for Disease Control and Prevention recommends adults participate in moderate-intensity activity for three to five hours per week. Being active helps fight chronic diseases like cardiovascular disease, diabetes and numerous types of cancers.
EATING HEALTHY Resolve to enjoy more nutritious meals in order to boost your mood and take control of your health. When shopping, try to buy most of your foods around the perimeter of a grocery store. Typically, that’s where you’ll
find the freshest foods in the produce, meat, dairy and deli departments. If you’re unsure about building a new diet to give you benefits, consider sitting down with a nutritionist who can create a strategy based on your family history and lifestyle.
2020 MEDICAL GUIDE • 21
DIABETES and HEART FAILURE: The Connection That May Put You at Risk
Your body is a well-oiled machine — most of the time. Just as a car’s engine relies on the oil that runs through its system, your heart relies on the blood that carries oxygen throughout your body. If a car’s oil becomes thin, worn, or is of poor quality, it can lead to low fuel economy or even an engine breakdown. In your body, if there are problems in your blood — such as high blood sugar from diabetes — it can take a toll on your body and your heart. Over time, the high levels of sugar from diabetes can damage your blood vessels and nerves. The longer you have diabetes, the higher your chances are of developing heart disease and, over time, heart failure. Diabetes is a major risk factor for heart failure, but it works the other way, too — heart failure can be a risk factor for diabetes. Other factors, such as how long you have had heart failure or high blood pressure, can put you at a higher risk for developing diabetes. Though the two conditions are linked, it hasn’t been proven that one causes the other. Still, the correlation is on the radar of physicians everywhere — and it should be on yours, too. Two experts at Chester County Hospital, Michele Francis, Director of Community Health & Wellness Services, and Rebecca Mountain, Heart Failure Coordinator, explain what you should know about the connection between diabetes and heart failure. WHY IS THERE A CORRELATION BETWEEN DIABETES AND HEART FAILURE? Because diabetes is a disorder that involves the blood, it can impact a number of other functions in your body, from your eyes to your skin to your kidneys. As Rebecca explains, “Many patients with diabetes are aware of the complications that can come from diabetes, such as glaucoma or kidney disease — yet most don’t realize that diabetes can also lead to heart failure.” How Diabetes Leads to Heart Failure “Patients with diabetes often have abnormalities in their heart’s structure or function, including weaker pumping, an enlarged or thickened heart, and an inability to Àll and pump efÀciently — all of which can lead to heart failure,” Michele explains. If you have diabetes, your risk of heart failure is higher — even when your glucose levels are under control. Other factors can increase your chances of heart disease even more, including: • Smoking, which — along with diabetes — narrows your blood vessels • High blood pressure, which makes it harder for your heart to pump blood to the rest of your body
• High cholesterol, which can build up and cause blockages in your blood vessels • Obesity, which can cause insulin-resistance and make it more difÀcult to manage your diabetes • A family history of heart disease How Heart Failure Leads to Diabetes The relationship between heart failure and diabetes also works in reverse. If you have heart failure, you may also be at risk for diabetes if you: • Have an elevated body mass index (BMI) or waist circumference • Smoke — or have a history of smoking • Have elevated glucose levels • Have high blood pressure • Have had heart failure for a longer period of time • Take diuretic therapy (water pills) • Have more symptomatic heart failure EFFECTIVELY MANAGING DIABETES AND HEART DISEASE The correlation between diabetes and heart disease is strong — but it isn’t inevitable. While it’s true that patients with heart failure who also have diabetes may be at risk for worse clinical outcomes than heart failure patients without diabetes, there are ways to manage both. Both diabetes and heart disease may require medication. It’s important to follow the medication regimen as prescribed by your physician to keep both conditions from worsening and potentially becoming life-threatening. The goal of heart failure medication is to improve the pumping function of your heart by reducing its workload, and treatment for diabetes is intended to lower blood glucose. The key to both treatments is to make sure they are still doing what they’re intended to do — otherwise, complications may occur. This can be done by staying up-to-date with your appointments and talking to your health care provider if you have any concerns. “Both diabetes and heart failure patients should follow up closely with their medical providers to make sure they’re receiving the best medication therapy to avoid clinical inertia — where their medication therapy is not escalated and they’re delayed in meeting either target blood sugar goals or optimal heart pumping function,” Michele says. Keep in mind — there is one more essential member of this team: you. “Since both conditions require signiÀcant selfmanagement, the patient or caregiver is actually the most important part of the team,” explains Michele. A critical component of managing diabetes and heart failure is
your lifestyle. If you have diabetes or heart failure, you’ll need to make certain lifestyle changes. But if you have both conditions, these changes become even more essential to your wellbeing. Lifestyle changes to manage heart failure and diabetes include: • Eating healthy and following dietary restrictions, such as limiting your sodium intake and balancing carbohydrates • Exercising regularly according to your physician’s guidelines • Not smoking • Limiting — or completely omitting — alcohol • Daily weight checks and blood sugar testing Both conditions require extensive monitoring, which may feel overwhelming at Àrst. However, it’s essential to your management plan. UTILIZING RESOURCES FOR BOTH DIABETES AND HEART FAILURE Having diabetes and heart failure is a complex diagnosis — but no one expects you to manage either on your own. “Patients with both conditions can have extremely complicated treatment plans — and they can beneÀt from having a medical team for management,” says Rebecca. Your medical team is equipped with the knowledge of how to effectively manage these conditions. One commonly underutilized resource is a registered dietitian. This service is usually covered by insurance, and Michele recommends getting diabetes education at least once a year. “Even though managing these conditions can feel overwhelming, there are resources available to help. While sometimes difÀcult, lifestyle management can really make an impact in preventing further complications,” Michele explains. Both diabetes and heart failure may require adjustments, which can take time to get used to. Use the support available to you, and be patient. Over time, you’ll learn how to best manage both conditions in a way that works for you — and your heart will thank you for your efforts.
For resources on managing diabetes and/or heart failure, visit ChesterCountyHospital.org.
Join a Sports Team Working to improve yourself without companions cheering you on can make it hard to stay motivated. If you feel comfortable with your physical ability or you just need help getting over a plateau, joining a team sport or event can give you the drive you need to take your health to the next level. 24 • 2020 MEDICAL GUIDE
Being on a sports team or committing to an event like a 5K holds you responsible to train and perform your best. HEALTH BENEFITS OF DIFFERENT SPORTS When choosing a type of sport to pursue, consider the benefits you desire most. Are you looking for mostly physical gains, social enhancements or something to strengthen your brainpower? Here are a few common team sports or groups you can look for and how participation can
contribute to your health. Softball: Joining a league with your peers, provides total human body conditioning. You will promote positive anaerobic benefits, flexibility, self-esteem and cardiovascular strength. Basketball: This can be played indoors or out, so cold weather won’t get in the way of improved motor skills, strength and condition and reducing stress. Golf: If rigorous physical activity is not in the cards, golf offers a way to reduce stress or anxiety, problem solve and
participate in a low-intensity cardio activity on the links. BREAKING OUT OF YOUR SHELL Social and performance anxiety may be triggered by team sports, but a study by the Journal of Clinical Sports Psychology shows that children who took part in team sports had far fewer anxiety symptoms. A way to overcome the fear of participating is to meet with a team in a low-pressure setting. This can make you feel more
comfortable once the games begin and may even create lifelong friendships. RECRUIT OTHERS WHO MAY BE STRUGGLING If you know someone who is struggling with social anxiety or becoming more active, invite them to join your team. It may be the invitation they have been waiting for to take control of their health. Together, you can give each other advice and support each other through a new journey.
2020 MEDICAL GUIDE • 25
Get Moving: Find your Sport Senior exercise programs can incorporate multiple physical activities, including sports both competitive and non-competitive. If you’re looking for a new way to work out while also getting all of the benefits of sporting activities, check out our list of possible options below. As always, be sure to check with your physician or workout coach before starting a new sport. SWIMMING Swimming gives the body a complete workout, helping improve both your muscular and cardiovascular systems. Water gives resistance to your workout routine, which makes you burn more calories and
28 • 2020 MEDICAL GUIDE
create more muscle mass. In terms of the cardio benefits, your body is forced to work harder in the water to pump oxygen. This leads to a better workout for your heart and lungs. One of the other main benefits of swimming is you can do it in groups. Doing so lets you meet new people and improve your social life. There are likely competitive and recreational senior swimming
classes at your local gym, so check with their fitness staff today. CYCLING Do you enjoy cycling as exercise? If so, then you’re not alone. A 2015 report by the group Active Network found that baby boomers (seniors ages 55 and up) represent the fastest growing demographic when it comes to total number of
cycling event registrations in the United States. And for good reason. According to the AHA, cycling just 20 miles a week can reduce the risk of heart disease by 50%. And the cycling advocacy organization Cycle Nation has determined that an adult cyclist typically has a level of fitness equivalent to someone 10 years younger. Look into your local cycling
opportunities by checking in with your tourism board or parks and recreation leagues. You may just find a new sport that is easy on the joints and great for your body. GOLF If you’re looking for one of the most cardio-friendly activities, you may find that golf is the perfect sport for you. Especially if you choose to walk the course versus driving a cart, you can stack up some major steps while playing a round of golf. The sport gets you out in the fresh air and can also challenge
your mind. There are different clubs for different shots and distances, requiring you to think creatively and understand your
own swing. Played with friends, golf can be a great way to socialize and meet new people, as well. The
beauty of golf is its accessibility. There are likely a handful of courses in your area to choose from, so start swinging today.
2020 MEDICAL GUIDE • 29
HEARING SERVICES OF DELAWARE
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Think Positive When things aren’t going your way, it’s easy to shut yourself off from the world and assume everything will get worse. Practicing positive thinking can remove the invisible rain cloud and let in the sunshine. An encouraging report from John Hopkins Medicine says that people with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack within five to 25 years than those with a negative outlook. If you feel like your attempts at overcoming depression or anxiety are falling short, it’s crucial to visit a doctor. They can determine the complexity of the issue and strategize a solution or refer you to an expert who excels in mental health. Here are some ways a positive outlook can improve your life. IMPROVED RELATIONSHIPS Once you begin working on changing your perspective to include positive thinking, you should analyze the types of people you associate with. Of course, your improved attitude will attract those with a similar mindset and help you flourish with new relationships. So, how do you manage friendships with those who may challenge your happier lifestyle? While it may be tough to completely cut people out of your life, you can try to influence their attitude by showing them compassion and 32 • 2020 MEDICAL GUIDE
explaining the difference you feel through positive thinking. REWARDING YOURSELF When you begin improving the way your mind works, be sure to congratulate yourself with small rewards. Take account of negative situations
and how positive thinking changes the outcome you may have created previously. Little treats like a cheat meal while dieting or buying yourself satisfying items from your rainy day fund are great ways to keep positive thinking at the forefront of your mind.
WORK PERFORMANCE Another benefit you will experience by changing your perspective is a heightened performance at work. When your mind is clear from negative thoughts, you are free to problem solve and brainstorm without distractions.
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Benefits of Lifting Weights As long as your physical condition allows, strength training with light or medium weights should be a core part of your workout. There are many benefits to lifting weights, according to U.S. News & World Report, including: • Less abdominal fat. • Better cardiovascular health. • Controlled blood sugar levels. • Reduced cancer risk. • Lowered injury risks. • Better mental health. • Improved flexibility and mobility. Always remember to talk with your physician about any restrictions you may have before getting started. CHOOSING THE RIGHT WEIGHT Lifting weights is great, but only if you understand how to do so in a way that doesn’t harm your body. Especially for seniors who haven’t worked out in a while, the risk of overloading your muscles is real. You want to find the balance between challenging your body and overdoing it. One of the best ways to start out is to begin your new exercises with no weight to give your body a tune-up. After you feel good about your form, gradually add dumbbells or a barbell to your routine with minimum weight attached. This progressive approach can help you avoid injury while still getting a grip on what your body can handle. 34 • 2020 MEDICAL GUIDE
WEIGHTS VARY WITH EXERCISES Consider the muscles you are exercising when determining how much weight to start off with. For example, your thighs are stronger than your biceps, so
the amount of weight you squat will probably be more than what you curl. Once you find an ideal weight, try to increase it every so often by no more than five pounds at a time. This will help gradually
strengthen your targeted muscles. Your best bet is to work with a personal trainer or fitness expert at your gym, who will be able to build a custom weight-lifting plan for your specific body and workout expertise level.
2020 MEDICAL GUIDE â&#x20AC;¢ 35
Stay Healthy While Traveling For many, a New Yearâ&#x20AC;&#x2122;s resolution includes exploring new locations and embracing different cultures. If you are planning to leave your comfortable routine and embark on the lifestyle of travel, you should be cautious of falling ill in unfamiliar territory. 36 â&#x20AC;˘ 2020 MEDICAL GUIDE
Before traveling, talk to your doctor about the locations you intend to visit. They can recommend immunizations for common ailments you may be exposed to and recommend specific instructions about staying well. While traveling it can be difficult to stick to the healthy lifestyle you are accustomed to at home. Since your routine will be vastly different, it’s incredibly important to take care of yourself while you’re embarking on brand-new experiences. Here are some ways to keep yourself safe while traveling abroad.
STAY HYDRATED According to the American Heart Association, staying hydrated helps the heart more easily pump blood through the vessels to our muscles. This can take a great strain off the organ which has to work harder when dehydration sets in. The amount of water you require can differ based on climatic conditions, the clothing you’re wearing, and how much you’re moving. Keep in mind, thirst is not a good indicator of being dehydrated; if you’re thirsty, it’s already happening. Symptoms of dehydration include:
• Dark-colored or strong-smelling urine. • Passing urine less often than usual. • Intense thirst and dry mouth. • Tiredness or feeling lightheaded. If you’re traveling abroad in an area without clean drinking water, it’s crucial to find a source for purified drinks immediately. PAY ATTENTION TO YOUR BODY Your body is efficient in alerting you when something is wrong. Whether you’re suffering from stomach pains, irritability or tiredness, it’s a good idea to seek
a doctor. The solution may be as easy as eating better, taking medication or getting more sleep. If you’re in an unfamiliar location, familiarize yourself with medical professionals upon arrival. STAY ACTIVE When you’re on a lavish vacation or traveling abroad, it’s important to maintain your physical activity. Take advantage of attractive hiking trails or free gyms in the hotel you are staying in. By staying active, your body will be prepared when you return home and get back to your normal routine.
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N O U R I S H I N G • S U STA I N A B L E • D E L I C I O U S
Real food to go: Harvest Market Kitchen serves convenient meals with love and integrity By Richard L. Gaw Staff Writer On a recent weekend morning at Harvest Market Kitchen in Hockessin, the culinary crew was busy preparing and packaging vibrant and beautiful food for their customers. Many of the recipes were lovingly culled from the roots of the crew’s heritage. There were Japanese vegetable sushi rolls and Mexican-inspired Torta de Jamon sandwiches, made with smoked Berkshire ham, avocados and housemade pickled jalapenos. There were containers of freshly-made soups, Cajun sweet potatoes, roasted root vegetables, and the Delicata Harvest Salad, made of roasted delicata squash, radicchio and arugula, with sheep and goat’s milk feta. In the on-site kitchen, located in the rear of the store, the
Megan Bushnell has served as the Harvest Market Kitchen manager since 2014.
staff moved with meticulous efÀciency and a clean-as-yougo collaboration, adding the zest of their cultures and backgrounds to their work. In short, each member of the nearly two dozen staff in the Harvest Market Kitchen brings his or her own life to each dish, each bowl, and each prepared meal, for everyone to enjoy. It is part of a working philosophy that has helped deÀne Harvest Market since it was founded by owner Bob Kleszics in 1995: To provide the local community with the highest quality, most nourishing foods and related grocery products available. Directly in step with that initiative has been his commitment to hiring people who come from all kinds of backgrounds – cultivating an eclectic and vibrant collective of non-traditional experience and diversity. Megan Bushnell, who has been overseeing Harvest Market’s kitchen as its manager since
Photos by Richard L. Gaw The Harvest Market Kitchen thrives on its collaborative connection between staff.
The Harvest Market Kitchen provides customers with an ever-changing variety of freshly-made salads, dishes and entrees, soups and sandwiches.
H ARVEST M ARKET N ATURAL F OODS . COM
The culinary crew accommodates all dietary needs, including vegan, vegetarian, raw, gluten-free, and grain-free paleo.
2014, has carried the Áavors of her native Louisiana with her. As a child, she would accompany her family from Newark, Del. – where she moved when she was Àve – back to Hammond, La., where the simmering waft of gumbos and red beans would steep in her grandmother’s kitchen. “Food has always been a central part of my family’s culture; It’s how we celebrate our family traditions, and it is also how we express caring for others” she said. “If someone we knew was sick, or had a new baby, my Mom would take them a pot of stew. My grandmother would make meatballs 200 at a time, and extra pound cakes so she had enough to share with the neighbors.” When she Àrst began six years ago in the Harvest Market Kitchen, Bushnell was accompanied by a staff of three. She now manages 24 full- and part-time employees, and oversees a component of the market that has grown exponentially in sales and volume in the last few years. To accommodate the expanding variety of To-Go offerings, their display case has increased in length from four to twelve feet. “When it comes to the growing popularity of healthy takehome prepared food, the train has left the station, and we’re along for the ride,” Bushnell said. “Busy people are interested in eating quality food at home that they don’t have to cook, and we’re offering food that we’re putting a lot of care into, made with ingredients that are extremely well vetted and thought out.” At the Harvest Market Kitchen, the focus is not just how the food is prepared but who it is prepared for. The culinary crew accommodates all dietary needs, including vegan, vegetarian, raw, gluten-free, and grain-free paleo, while also using
the “cleanest” food possible that is free of GMOs, preservatives, hydrogenated oils, high fructose corn sweeteners and preservatives. In addition, the Harvest Market Kitchen’s menu features a wide array of seasonal food made from local produce – also provided in the store – as well as grainfree and traditional baked goods like mufÀns, seasonal pastries and other desserts, all made in the kitchen. “The best part of what we do is knowing that we feed people well, and hearing from Harvest Market customers that the food we have prepared has helped them,” Bushnell said. “Because we are a grab and go, we don’t always get to see the people who are buying and enjoying our food. But when we do hear things like, ‘Your soup has saved my life!’ or “I love everything you make!!” it means the world to us!” For Bushnell, who has also been a press operator, a UPS driver, a certiÀed nurse-midwife and a homeschool teacher to her two children – her passion for cooking has remained a constant in her life, and in many ways, she brings that passion – and her life’s experiences -- into the Harvest Market Kitchen every time she steps into it. “The life I have had has truly helped me in my role as our kitchen manager,” she said. “It’s helped me problem solve, helps me listen to people, and allows me to think on my feet. I am part of an amazing team, who have become a second family to me. We work in tight quarters, and we work Collaboratively.” “The group at the Harvest Market Kitchen is diverse in age, in culinary background and culture,” she added. “We view this diversity as a strength, valuing what each person has to offer.”
7417 L ANCASTER P IKE | H OCKESSIN , DE
The Benefits of Walking There aren’t many exercises out there, if any, that are more key to your physical health than walking. Consider people from older generations before the convenience of transportation. Our walk-happy ancestors were generally less obese because of the regular exercise they received from walking and other physical work. Frequent walking has been found to lower stress, reduce blood pressure and regulate blood sugar. Even five minutes of walking per day can give you a health boost. So, strap on your tennis shoes and hit the sidewalks in your neighborhood. It’s time to start giving your body the maintenance it deserves. START SLOW For beginners, five or 10 minutes of walking is a great start to better fitness and health. Find a safe, familiar place to walk where you can focus on your routine. Don’t forget to purchase a comfortable pair of walking shoes. Walking in a pair of uncomfortable shoes, especially if you haven’t walked regularly in a while, can ruin the experience for you and lead to strains, stiffness or soreness the next day. TURN UP THE INTENSITY Although a simple walking routine is great for your health,
40 • 2020 MEDICAL GUIDE
rev your engine by turning up the intensity and vary your speed. Inclines are a great way to increase exercise intensity when walking. Adjust the incline on the treadmill or find a slightly sloped hill in your neighborhood park. If you have any medical conditions or chronic illnesses that may get in the way of a new walking routine, consult your doctor before getting active. He or she will have recommendations on how you can integrate more walking into your everyday activities. TRACK YOUR STEPS A great way of motivating yourself to walk more is keeping a close eye on how many steps you’re taking. You can find various step-tracking applications for your mobile phone. There are also wearables that you can incorporate into your workout gear. Don’t just use your tracking application for workouts, but also for your day-to-day activities like walking the dog, doing laundry or mowing the lawn. You may be surprised to find how many calories you burn with just these simple activities.
2020 MEDICAL GUIDE â&#x20AC;¢ 41
Find a Great Personal Trainer Finding a personal trainer for seniors can be tough, especially if you’re just getting started on improving your overall fitness. Personal trainers can help you perfect your exercise form, meaning better results with fewer injuries. They can also show you how to use gym equipment, stretch properly and motivate you to stay on track. Here are some other tips to finding great local personal trainers that will boost your fitness without breaking the bank. START WITH YOUR LOCAL GYM If you have a good gym in your area, that’s likely the best place to find a personal trainer for your workout needs. Get a list of your gym’s trainers and ask around for recommendations. This will give you a good start on knowing which professionals are available. Remember that certification is crucial. Make sure your personal fitness trainer has been certified by at least one of the major national organizations. These include the American College of Sports Medicine, the American Council on Exercise, the National Strength and Conditioning Association, or the National Academy of Sports Medicine. ASK QUESTIONS Once you put together a list of trainers you’d like to speak with, prepare a list of questions so you can make sure you get a full picture of their 42 • 2020 MEDICAL GUIDE
qualifications. Questions like: • What are your credentials? • Are you certified by a major fitness organization? • Do you have experience training seniors? • What do you charge for your personal training services? • What do your services encompass? • How will you measure the success of our work together?
BE OPEN The best personal trainers offer a personalized touch. They aren’t simply programming you into their client list, but taking the time to learn about your fitness goals and customize a plan for you. He or she will consider your age, fitness history, physical limitations and exercise preferences to create the best
program for your needs. They may also be able to offer nutrition tips to help you maintain your positive fitness momentum once you leave the gym. This kind of custom attention will require your honesty and openness to changing your lifestyle. Without this commitment, you may end up spinning your wheels instead of seeing real progress.
Taking Vitamins Seriously Without eating a balanced, healthy diet, chances are your body may be lacking at least some of the nutrients it needs to operate efficiently. You can find out which vitamins you need to consume more of after simple tests at your doctor’s office. You may be tempted to substitute a healthy diet with one of the many multivitamins you find at your grocery store. However, the American Heart Association doesn’t recommend solely relying on them for nutrition. Instead, studies show that healthy people benefit by taking certain vitamin or mineral supplements above the daily recommended allowance. Test have been shown to lower rates of cardiovascular disease or the risk factors associated with it. Here are some nutrients you should add to your diet on the road to getting healthy, from the Academy of Nutrition and Dietetics. They are efficient in naturally boosting your vitamin intake. CALCIUM This mineral is key to building strong bones and promoting better function for your heart, muscles and nerves. The Mayo Clinic states that reports even show calcium as a reinforcement to protect against cancers, diabetes and high blood pressure. Incorporate low-fat milk; plant-fortified milk, like almond or soy; and yogurt or cheese to give your body the calcium it needs. Greens like broccoli and beans are also high in the mineral.
IRON Being efficient in iron preserves numerous vital functions our bodies rely on, including general focus and energy, gastrointestinal health and enhancing the immune system. Foods that are packed with iron include fortifiedbreakfast cereals, eggs and beans. A deficiency can sometimes lead to anemia
which results in being tired or having shortness of breath. VITAMIN D This super mineral is efficient in maintaining bones and teeth health, regulating insulin levels, supporting lung and cardiovascular function and promoting health of the immune, brain and nervous system. Unfortunately, the U.S.
National Library of Medicine estimates that over a billion people worldwide are deficient in vitamin D. To add more to your life, spend more time in the sunlight as it helps your body naturally produce it. Foods you can add are seafood like salmon, shrimp, and oysters, or eat mushrooms and egg yolks if you’re not a fan of fish. 2020 MEDICAL GUIDE • 43
Varicose Veins & Treatment Options Have you ever wondered what varicose veins actually are and how they come about? When once healthy vein walls become weakened over time, the vein grows in size leaving the valves unable to do their job properly. The vein becomes large and swollen, particularly in the legs, and can lead to symptoms such as itching, swelling, and/or a
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tired and heavy feeling. In more severe cases, thrombophlebitis can occur. This happens when the blood sits in the large veins because it is not being returned up the leg properly and a clot forms in the superficial veins. Vein disease is progressive and if left untreated, it can lead to chronic swelling, discoloration and venous ulcers. The first line of defense
in properly diagnosing varicose veins is with an ultrasound. The ultrasound will rule out any evidence of thrombus but also look at the superficial veins in detail. The varicose veins are often an issue that is secondary to venous reflux in one of the main superficial veins. Once the problematic vein is identified, a proper treatment plan can be devel-
oped. This often involves the closure of any refluxing veins, then focusing on the bulging varicosities that are the result of the severe venous insufficiency. Treatment of varicose veins may be different for each patient. Depending on the size and location of the individual's vein, the doctor will determine which option will be the best fit.
The two main treatment options that we offer differ in many aspects. Ultrasound Guided Sclerotherapy is a minimally invasive procedure that leaves a portion of the work for your body to take care of on it's own. Ambulatory Phlebectomy is a more involved procedure, however, the vein is permanently removed at the time of your visit. Ultrasound Guided Sclerotherapy is one treat-
ment option which involves the injection of a medication directly into the varicose vein. This medicine will cause the blood within this vessel only to thrombose or clot off. The body's instinct is to then fight this clot, break it up and reabsorb it over time. The medication used is referred to as a sclerosant and different concentrations are used depending on the vein size. Another treatment option
is Ambulatory Phlebectomy. This is a procedure that involves multiple small incisions through which the varicose vein is then removed in sections. This procedure is minimally invasive and can be performed in the comfort of our office. We use local anesthesia and offer the option of nitrous oxide (laughing gas) for ambulatory phlebectomies which help to relax the patient for a com-
fortable experience. We offer free verbal vein screenings each month to allow patients to express their concerns about their veins. This gives patients the opportunity to ask questions which helps us to better navigate you through the process of properly treating your venous insufficiency. Come to one of our FREE vein screenings or call (302) 731-0001 to schedule a free consult today.
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Body Weight Training Not every fit body is made in the gym. In fact, you can gain the shape of your dreams by using one piece of equipment — your body. A strict training regimen combined with a nutrient-heavy diet can give you swimsuit season confidence. Calisthenics is a form of exercise that works a variety of movements to encourage the growth of large muscle groups. This form of activity is great for those who prefer to work out in the comfort of their home rather than traveling to a gym. Getting started takes strict motivation to stick with a new routine but can produce incredible gains when done properly. Here are some efficient exercises you can add to your home workout. Be sure you document the results to motivate your family and friends. PUSHUPS A staple in a calisthenics workout, the pushup is an exercise used to strengthen your core muscles and inspire proper bench-pressing form once you’re around equipment. Once you master a traditional pushup, try some of the more challenging types like onehanded and explosive pushups or use a resistance band. ABDOMINAL WORKOUT You have surely seen exercise programs that promise sixminute abs. Unfortunately, building a six-pack is more involved than a few gimmicky workouts. Strengthen your abdominal core with crunches, 46 • 2020 MEDICAL GUIDE
left-, right- and front planks and back extensions. You should also pay attention to your eating habits as every belly has a sixpack just waiting to become prominent. Losing body fat can increase the visibility of the abs you are toning. JUMPING JACKS The tried-and-true method you probably learned in
grade-school gym class is still valuable in your adult years. Jumping jacks are an awesome way to improve endurance levels, enhance circulation and increase your metabolic rate. Plan to add this activity to your regular calisthenics routine. They provide movement that encourages growth in our calves, glutes
and hamstrings. Try to practice the workout with different intensities, sets and reps to change up the program and add new challenges for yourself. For more ideas, check in with your local trainer or fitness specialist. They will be able to customize a plan for your particular goals and exercise abilities.
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Preventing Injury No matter how many years and how much mileage you’ve put on your body, it needs physical activity to continue to thrive. 48 • 2020 MEDICAL GUIDE
That’s why developing and sticking to a consistent exercise plan is so critical to seniors. But just as important as regular exercise is making sure you are performing your workouts in a safe, effective manner. The risk of injury is real, especially for older adults who may be experiencing a loss in muscle or a decrease in the elasticity of their tendons and ligaments. The good news is that with proper stretching and a full understanding of what your body can and cannot endure, you can stay safe as you tackle new exercise challenges, either
by yourself or with a strong group of workout friends.
important to your overall health and well-being.
COMMON INJURIES The most common injuries for seniors during exercise involve sprains or strains around the shoulders, knees and ankles. While there are various grades of injury to these areas, they are not typically severe and may only cause minor soreness or stiffness. The issue is that, without care and rest, these injuries may lead to more soreness and further pain. That’s why knowing your body and its limits is so
HOW TO PREVENT INJURIES Before you get started, follow these tips from the Centers for Disease Control and Prevention. Get a basic medical screening. Talking with your doctor can help you uncover any conditions you may have that would put you at risk of specific injuries. Find a balanced exercise program. Depending on one sport or activity day in and day out can actually hold your body back. Your fitness program
needs variety, so consider adding different activities to your overall routine. Take lessons. It’s OK to not know exactly how to get started. There are professionals for that. Hire a coach or licensed athletic trainer to help you learn about new activities, maintain proper form and achieve your fitness goals. Follow the 10% rule. When you are ready to increase your activity level, do so in 10% increments. This applies to time or weight that you may be considering adding to your workout routine.
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At The Summit Senior Living Community you will Ànd a family oriented atmosphere with team members who are willing to assist in every way they can to make each day of your retirement years fulÀlling and bright. Offering luxury Independent Living and Assisted Living apartment homes in addition to SHINESM Memory Care suites, our residents enjoy a strong connection of belonging and trust, and a lifestyle that encourages growth, learning, happiness and health. And the best part of choosing to live with us at The Summit? You’ll never have to worry about maintenance, housekeeping, or cooking ever again. Everything is included in one monthly fee. That means no more mortgage payment, property taxes, yard care, maintenance fees, housekeeping costs… the list goes on and on! Imagine enjoying a wonderful stress-free lifestyle where you can take advantage of exceptional professionally curated events, a state-of-the-art health and Àtness center, and chef-prepared meals daily! You deserve a lifestyle for the ages provided by a dedicated team of caring professionals available 24 hours a day. Don’t wait - visit www.thesummitretirement.com or call us at 302.763.3490 to schedule a community tour and complimentary lunch for you and a loved one today. We think you’ll agree, it’s a move worth making.
Live A Lifestyle For The Ages At Hockessin’s Premier Senior Living Community
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Something grand is happening here. For more than 125 years, we’ve been looking toward the future. Unafraid to embrace the unknown, always willing to bring our best to conquer the next challenge. As part of the region’s #1 health system, Chester County Hospital is evolving, growing and changing, while keeping our uniquely compassionate care intact. Bringing expansive technological advancements and access to new treatment options, right here to you. It’s one more reason why your life is worth Penn Medicine.
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