Category: Health & Well Being

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Injuries from falls can have a big impact on elderly adults’ ability to remain independent. A few simple PT exercises can improve strength and balance to reduce the risk.@HopkinsMedicine

Lora Durkin, Physical Therapist

Lora Stutzman, PT

Falls can have very serious consequences as we age. Each year, more than 25 percent of adults 65 or older have a fall, and 3 million are treated in emergency departments for fall injuries, according to the Centers for Disease Control and Prevention.

Fall Risks

The risk of falling in older adults is usually related to combination of factors, including:

  • Balance and/or walking problems. Balance can be affected by vision changes, vestibular problems and altered sensation in the feet.
  • The use of multiple medications. Studies indicate that when individuals take five or more medicines, the risk of falls increases.
  • Home hazards (including dim lighting and trip hazards)
  • Positional low blood pressure (such as orthostatic hypotension, when blood pressure drops upon standing.
  • Feet and footwear issues

Falls often occur in the bathroom when sitting or standing from the toilet or shower, or at night in a dark bedroom when getting up quickly and tripping on the way to the bathroom.

Exercises to Prevent Falls

While it’s not possible to completely prevent a fall, exercises that focus on balance and strength training can reduce the risk of falling. “We treat elderly adults for injuries sustained from falls, and other patients who feel unsteady while walking or standing and are fearful of falling,” says Lora Stutzman, a physical therapist with the Johns Hopkins Rehabilitation Network. “These exercises can help improve balance and build strength to help prevent future falls.”

For older adults, activities such as squatting, standing up from a chair and walking may be difficult or cause them to feel unsteady, which increases their risk of falling. The following exercises are intended for those who have a low risk of fall and are able to stand on their own without support from others. Always talk to your doctor or physical therapist first before starting new exercises, especially if you have weak balance.

Stutzman demonstrates two exercises below.

Sit-to-Stand Exercise

The sit-to-stand exercise builds leg strength and improves body mechanics and balance, which are all important in reducing falls.

1. Start by sitting on a sturdy chair of standard height, and make sure that it won’t slide or roll. You should be able to sit comfortably with your feet flat on the ground. Have a sturdy support surface in front of you, such as a countertop, so that you can reach to it for support if you start to feel unsteady when standing. Scoot forward so your buttocks is positioned at the front of the seat.

2. Lean your chest forward over your toes, shifting your body weight forward. Squeeze your gluteal muscles and slowly rise to a stable standing position.

Physical therapist showing exercises for fall prevention

3. Slowly sit back down to the starting position and repeat 10 times.

4. If necessary, place your hands on the arms or seat of the chair and push through your hands to help stand and sit. The goal is to not use your hands at all.

Physical therapist showing exercises for fall prevention

Perform 10 repetitions, twice a day. For an advanced version, hold hand weights to add resistance.

If you have pain in your knees, back or hips, discontinue and talk to your doctor or physical therapist.

Balance Exercise

This series of exercises helps if your balance is unsteady. Make sure you have someone with you in case you lose balance.

To begin, stand in a corner or have a kitchen counter in front of you to reach out to in case you start losing balance.

1. Feet apart: Stand with feet about shoulder-width apart, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds.

If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support. Once you can hold this position firmly for 30 seconds, move on to the next exercise.

2. Feet together: Stand with feet together, eyes open, and hold steady 10 seconds, working your way up to 30 seconds.

Physical therapist showing exercises for fall prevention

Once you can do this exercise for 30 seconds with minimal swaying or support, move on to the next one.

3. One foot: Stand on one foot, eyes open, and hold steady 10 seconds, working up to 30 seconds. Switch to the other foot.

4. Eyes closed: If you can perform the first three exercises safely and with little support, try to do each one with your eyes closed. Hold for 10 seconds, working up to 30 seconds.

Physical therapist showing exercises for fall prevention

The goal for each exercise is to hold the position for 10 seconds and progress to 30 seconds, five repetitions (including five per leg on the one-foot exercise), two times a day.

Additional Steps to Prevent Falls

Remember, it’s important to talk to your doctor or physical therapist about fall prevention.

  • Discuss medications and changes in your exercise routine.
  • Tell your doctor if you fall.
  • Ask a friend or family member to help check your home for trip hazards.

“Keep in mind,” adds Stutzman, “it is always best to have company at home with you while exercising for safety and supervision and in case you need help.”

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Get Happy – Why Exercise Can Lift Your Mood @ClevelandClinic #physicalactivity

Here’s a fact that may surprise you: By the year 2020, depression is projected to be a leading social and economic burden worldwide — second only to coronary artery disease! Psychotherapy and antidepressants are effective but aren’t for everyone.

But there’s another treatment for depression that’s free and available to everyone: exercise. It will also lower your blood pressure, improve your cholesterol profile, help control blood sugar, and reduce your risk of heart disease, diabetes and common cancers. And, of course, help you achieve or maintain a healthy weight.

https://health.clevelandclinic.org/2016/03/get-happy-exercise-can-lift-mood-infographic/?

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Watermelon can be enjoyed many different ways.@ClevelandClinic #healthaware

Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.

Is watermelon healthy?

Watermelon is 92% water. No surprise there, considering it’s in the name. But more than keeping you hydrated during hot summer days, watermelon has a number of other health benefits. It’s packed with antioxidants like lycopene that can help protect against chronic diseases like diabetes and cardiovascular disease.

And when eaten regularly as part of a healthy balanced diet, it can help make you feel fuller longer. With a low amount of calories, sodium and cholesterol, alongside higher amounts of calcium, vitamin C and magnesium, watermelon is one fruit you don’t want to miss out on year-round. Even the rind and its seeds offer some benefits.

“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.

Watermelon basil granita

This shaved ice dessert gets a fruity twist with watermelon chunks. It also pulls in star ingredients like fresh lime juice and basil leaves, which offer their own health benefits for a refreshing mid-afternoon sweet escape.

A bowl of watermelon salad with feta cheese, herbs and sliced almonds

Watermelon, tomato and herb salad with feta

Calorie-conscious dishes can still go big on flavor. This refreshing salad, perfect for picnics and cookouts, pairs watermelon with tomatoes bountiful in benefits, alongside red wine vinegar, fresh mint, almonds and feta cheese.

Slices of lemon, lime, watermelon and strawberries in a glass of water

Fresh watermelon fruit smoothie

This is just one of several ways to crank up your chill summer drinks: Puree 1-1 1/2 cups chopped watermelon with 1 cup ice and a little water or fresh juice for a sip-worthy smoothie as you soak in the sun.

A salad in a white bowl containing watermelon, tomatoes, corn, cucumbers and almonds

Watermelon salad with cucumber, tomato and almonds

This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.

fruit spring rolls

Fruit salad spring rolls

Not only is this sweet snack filling, but it also puts a dessert-like twist on classic Vietnamese and Thai spring rolls. By wrapping julienned watermelon, green apple and pineapple in spring roll wrappers made from rice paper, and creating a dipping sauce with Greek yogurt and tahini, this recipe makes for a great palate cleanser for any summer cookout.

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Biking is a good way to get your blood flowing..@ClevelandClinic #heartaware

Screenshot_2020-07-27 #biking hashtag on Instagram • Photos and Videos

Cleveland Clinic
@ClevelandClinic

 

You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.

If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.

But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.

Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.

Q: How does breaking a sweat boost immunity?

A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.

Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.

Q: How much exercise do you need?

A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.

Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.

Q: What types of exercise are most helpful?

A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.

Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.

Q: Can too much exercise set your immune system back?

A: Yes, though, the level to which it can slow your system down is still up for debate.

Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.

This problem usually affects elite athletes, such as marathon runners, most.

On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.

Q: Can exercise make an illness worse?

A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.

If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.

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Can Babies Get Strep Throat? @ClevelandClinic #healthaware

It’s uncommon in kids under 3, but providers may test under certain circumstances

We’ve all done it

Stared into the mirror, flashlight trained on our open mouths, searching for the telltale white patches that typically indicate strep throat. If we see them, we’re off to our primary care practitioner or nearest medical express center for a rapid strep test and, if needed, a course of antibiotics. No big deal.

But when it comes to your baby or toddler, any hint of illness does feel like a big deal.

The fact that untreated strep can cause complications makes the guessing game all the more stressful. That’s why we asked pediatrician Wadie Shabab, MD, FAAP, whether it’s possible for children under 3 to contract strep throat and what worried parents should do if they think their wee one has it.

What is strep throat?

Acute streptococcal pharyngitis (strep throat) is a highly contagious bacterial infection. It can spread through respiratory droplets or through direct contact, like sharing a cup or touching an infected surface. Strep has an incubation period — the time when you’re contagious but aren’t yet showing any symptoms — of two to five days, which makes it easy to spread, especially in crowded places like schools and daycare facilities.

Strep throat is most common in kids between the ages of 5 and 15. Certain strains of strep throat can cause a red rash known as scarlet fever or a skin infection called impetigo. Luckily, antibiotics can speed up the recovery process and reduce the amount of time a person’s contagious.

Left untreated, strep throat can cause rheumatic fever or a serious kidney problem called acute glomerulonephritis. But these complications are rare. Where we see do see rheumatic fever and glomerulonephritis, it’s usually in resource-poor countries with limited access to antibiotics.

Can babies get strep?

That’s the cloud. Here’s the silver lining: “In general, it’s uncommon for children younger than 3 to have strep throat,” Dr. Shabab says. It’s much more likely that a virus is causing your kiddo’s discomfort.

And there’s more good news: Strep infections also tend to be milder and cause fewer dangerous complications in infants and toddlers than they do in older kids.

Symptoms of strep in kids

While rare, it is possible for a very young child to contract strep throat. And the infection can cause different symptoms than the ones you see in older children and adults. Here are some things to look out for:

  • Red throat with white patches.
  • Fever.
  • Crankiness or irritability.
  • Loss of appetite or excessive drooling.
  • Difficulty sleeping.
  • Swollen lymph nodes.

Even if your baby ticks most of those boxes, Dr. Shabab says it’s possible a healthcare provider will decide not to test or treat for strep.

Why do doctors avoid strep tests for kids under age 3?

Why would your pediatrician opt out of strep testing your sick child? Dr. Shabab says that in addition to contracting strep being rare, the likelihood of complications is also rare.

“We treat strep to decrease the duration of the symptoms and prevent complications such as sinus infections, ear infections and abscesses in the throat area,” he explains. “But the most important reason we treat strep throat is to prevent acute rheumatic fever and acute glomerulonephritis.”

According to Dr. Shabab, it’s very rare for children under 3 to develop these complications, so providers frequently opt not to test and let whatever is happening resolve on its own.

But as with any rule, there are important exceptions to be aware of.

When DO doctors test children under 3 for strep?

More often than not, a child under 3 isn’t going to have strep throat. But that doesn’t mean there aren’t times when it’s important to be sure.

Your healthcare provider will likely perform a throat swab on your child if they’re ill and:

  • There’s been an outbreak at their daycare or pre-kindergarten class.
  • They’ve been in close contact with a person who’s tested positive.
  • They see something while examining your child that leads them to suspect a strep infection.

If your little one’s test comes back positive, their provider might prescribe antibiotics.

Preventing strep throat

The single best way to reduce your risk of strep throat is by practicing good hygiene. Unfortunately, children under 3 aren’t known for their cleanliness. Still, getting your children in the habit of washing their hands for 20 seconds with soap and warm water throughout the day, before eating and after sneezing or coughing is a great first step. And modeling the behavior will help you avoid getting sick, which improves your kiddo’s chances of staying healthy, too!

Here are a few other things you can do to minimize the chances of strep making its way into your home:

  • Carry hand sanitizer. Small children can make big messes and expose themselves to all sorts of germs in the process. If you aren’t able to get them to a sink to wash their hands, dipping into your hand sanitizer reserves is your next best option.
  • Keep tissues handy. Teaching kids to wipe their noses with tissues — not arms, hands, clothes or friends — is easier said than done. But having tissues available may make it easier.
  • Cough or sneeze into your elbow. If you happen to catch your little one coughing or sneezing into their hands, make sure they wash up (or at least use some hand sanitizer) as soon as possible.
  • Sharing isn’t always caring. If somebody in your house is sick — with strep throat or anything else — avoid sharing things like utensils, food and cups.
  • Stay home if you’re unwell. If you or your child test positive for strep throat, stay home from work or daycare (if possible) until you’ve been on antibiotics for 48 hours.

The bottom line

It’s rare for children under the age of 3 to get strep throat — and still more unusual for them to get seriously ill as a result. Again, healthcare providers rarely test for it as a result, unless your child is ill and:

  • Has been in close contact with a person who has a confirmed case.
  • There’s been a breakout reported in their daycare center, or anywhere they spend a lot of time.
  • They see convincing evidence of strep when examining your child.

Very young children tend not to have the same symptoms as older children with strep throat. If you’re concerned about their symptoms — especially if they have a fever — contact their pediatrician immediately.