Healthy Aging

7 Benefits of Health Coaching You Should Know

April 1, 2020 by Martha Minniti

Are you finding it hard making healthy habits stick, wanting to ensure that you keep living to your fullest as you age or need help bouncing back after an illness or chronic condition- teaming up with a health coach could be a life-changer.

Health coaches use a variety methods to help you make change and achieve your optimum health. Motivation and a unique combination of methods to facilitate behavior change, a health coach can empower you to achieve wellness and make changes that will improve the quality of your life.

The increasing number of people having chronic health problems in the US is alarming.

Many people end up experiencing depression because they can’t find the right person to assist them in their journey to optimum health.

One of the main principles of health coaching is the notion that everyone faces specific challenges when it comes to keeping healthy. Rather than taking a one-size-fits-all approach to wellness, health coaches help clients create highly personalized strategies for achieving their goals.

A health coach can be beneficial for weight loss support, helping you toward goals like increasing energy or improving the health of your heart. . In addition, many patients sometimes seek out a health coaches for help in changing habits to better control their chronic conditions.

With health coaching becoming more mainstream, a number of recent studies have shown that a health coach can also be helpful in managing diabetes.

Here are 7 Main Benefits of Health coaching

1. You’ll Receive a Personalised Plan

One of the top benefits of health coaching is receiving a customized plan just for you.

You have a unique personality, needs and lifestyle, so we do not put together a one size fits all plan together for you.. Your health coach takes all of this into account when designing an in-depth and individualized guidance based on your current situation and lifestyle.

To achieve that, they will assess your strengths and weaknesses after your 1-on1 session. Then your health coach will come up with actionable plans to reach your wellness goals.

Skilled Nursing Inc. offers excellent health coaching services. You can check our health coaching services. out in detail on our health coaching services page. We combined experienced RNs and NPs to provide education and health coaches. Since most of the services are by phone and on line all cases are reviewed and considered.[1] Small group sessions ( under 20 people ) are also available for conversations with Marty RN – these sessions are fun introductions to topics requested as applied to general health with a 30 min q&A session.

2. Follows a Holistic Approach to Weigh Your Lifestyle

We use a holistic approach to health coaching when considering your needs and plan.

Our trained health coaches view your current condition from a macro perspective – finding a way to touch the aspect or aspects that caused or contributed to your condition. Your problem/s may have components from your career, relationships, eating habits, or other elements.

By talking through the source or root causes and using tools to eliminate root causes – health and wellness can more easily be achieved.

3. You’ll Feel Motivated and Empowered

One of the coaching skills your health coach [2] uses when working with you is to motivate, empower and keep you moving forward towards your goals even when it feels hard for you.

While progress may not happen overnight, your health coach is experienced at helping you stay on course and achieving your goals. Even when you face obstacles, your health coach is there to guide you and assist you in working through a block.Once you learn or discover the “reason” for the a block solutions become readily apparent.

4. You’ll Build Self-Confidence

Your path to wellness may not be straightforward and it may take some time but during the process you’ll see results and this will help you build the confidence you need to keep going with the help of your coach.

Effective health coaching helps you to realize that there is always a solution.

Your health coach will guide you in making healthy choices as you navigate and figure out what ultimately works best for you. When you reach a new level of wellness and health you’ll experience improved self confidence that will be reflected in other areas of your life such as your relationships, both personal and at work.

5. They Have a Network of Trusted Resources

A health coach has a network of resources that will help you. There are times during the process when it makes sense to refer you to one of their trusted resources to help you get results, whether it is a primary care doctor, a therapist or a naturopath, they know the right person who can help.

Here at SNI, our health coaches know when it’s time to ask for assistance. Once it’s been determined that you need additional resources, they know who to call to help you. – calling for help will be more accessible with our list of credible health practitioners.

6. Health Coaching Establishes Connection

One of the biggest benefits of having a health coach is the connection. Your health coach is there to guide and cheer you on even when you feel like giving up. Just like any other journey, the process of wellness may not be easy.

There could be ups and downs, waves of laughter and tears and more overwhelming emotions.

But when all is said and done, you can establish a lasting connection with your health coach.

It’s a big bonus when you find a health coach you can trust with health and your well-being.

7. The Relatability Factor

One of the many things that health coaches are trained in, is to understand your psychological, behavioral, and emotional needs.

This is key to getting you the best results.

They are trained to help you feel at ease throughout the entire process. Because of this relatability and non-judgmental support, it will be easier for you to navigate through any obstacles that may arise.

No matter what your goal is, finding the right health coach is what you need.

If you are experiencing problems with weight loss, health issues, energy or following what you know you should do want to keep living to your fullest as you age , you should consider working with a health coach.

The New Year’s Resolution That Can Reap Tons and Tons of Rewards

January 2, 2020 by Martha Minniti

It’s that time for new resolutions. Right? You know, the ones that usually become old in a week and absolutely stale by the end of the month.

“Change,” I hear you say, “change is tough.” And it is.

EXCEPT

There is one resolution you can make that will reap tons and tons of rewards.

It’s about practicing change before you must change.

Should be in the curriculum at school starting in middle school. But, it’s not. No one teaches this. Most of us just get into a sticky situation, and change comes at us like a fire snorting dragon.

EXCEPT

Once you practice change by taking a risk, you become more confident, more focused, and yes, the next change gets easier.

Here is the practice part of change.

Pick a time to be quiet and plan.

Pick something you want to change.

Make it something that doesn’t make you freeze in place.

Paint the scene, in your mind, of what will happen if you do something differently.

Write it down.

Now you are ready. Take the risk (come on, it’s just a small risk.) And, you only must do it once, not like losing weight that is an everyday affair.

Here are a few examples from some of my clients:

Tom, the perennial under-achiever, would always talk last in business meetings. He finally made the conscious decision to take just one risk, to speak up first and not hold back. Yes, for someone who always had to make sure he didn’t rock the boat, speaking up first was a challenge. Just this small change boosted his confidence and he soon found himself moving from being an avoider to becoming the initiator of discussions.

Connie was constantly over-thinking what she could and should say to her boss when the demands were piling up. Her risk was to move from pleaser to truth teller. She agreed to do this once, just once to see what would happen. Of course, you guessed that when she told her “the Devil Wears Prada” bully boss “No” to a new project and the reasons why their relationship became more relaxed and cooperative.

Tammy was known as the office rebel. Yet, deep inside she was filled with self-doubt. There was always worry that others would think she was just a pain in the butt troublemaker. So, when she made the decision to take that one risk and call a meeting to look at the company issues about diversity, she was, in her words, “numb with fear.” One risk changed her life. She now has colleagues to collaborate with and, as a group, they are working together for positive change.

Now, it’s your turn.

What is one risk you are willing to take? Write it down. Talk to a friend about it. Visualize what can happen once you take that deep breath and then even a mini step will move you towards more ease and joy.

One small risk at a time.

The confidence, energy, focus, motivation , ease and joy you are searching for is right here, right now as you move past the patterns that have kept you stuck.

What Vaccines Should I Get as an Adult?

December 16, 2019 by Martha Minniti

When we hear about vaccines, often than not, we have always associated them with infants and children. But just as the same as toddlers, adults should stay up to date on what vaccines you may need.

As an adult, getting a vaccine is essential as it protects you from infectious diseases and keeps you immune to various bacteria and viruses.

Here are some important vaccines that adults should get:

HPV Vaccine or Gardasil 9

For people who want to lower the risks of developing cervical cancer, the HPV vaccine must be received by adults as it prevents the chance of having the human papillomavirus.

Women and men are recommended to have an HPV vaccine until they are 45 years old. This vaccine reduces the risk of having cervical cancers or genital warts.

Tdap Vaccine

If you were not able to receive the Tdap vaccine when you were still an adolescent, it is recommended to have this vaccine as this serves as your protection from diphtheria, tetanus, and pertussis or whooping cough. You may also have a Td booster shot to stay protected every ten years.

Since your babies cannot be immunized yet the moment they are born, Tdap is a vital vaccine for pregnant women between 27 to 36 weeks of pregnancy. Pertussis is deadly and severe for babies, so by vaccinating the mothers, babies can receive the antibodies as protection during the first months of their lives.

Shingles Vaccine

Known as herpes zoster, shingles is characterized by blistering rashes that appear on one side of the face or body. This painful illness usually appears when you are older and may lead to postherpetic neuralgia.

The Center for Disease Control advises people over 50 years old to get Shingrix, a vaccination for shingles, which is very effective in the prevention of postherpetic neuralgia and shingles. The vaccine is given twice with an interval of two to six months.

Even if Zostavax prevents shingles, the CDC prefers Shingrix as the former have significantly decreased shingles over the years.

Pneumococcal Vaccine

Even if the pneumococcal disease is quite common, it should be taken seriously as it can kill several people with meningitis and pneumonia. The most affected are adults over 65 years old.

There are two types of pneumonia vaccines that can be administered to protect you from various strains of pneumococcal bacterial infection. People as early as now, especially those having medical conditions such as heart disease and diabetes, should have the vaccine.

Flu Vaccine

Getting a flu vaccine every year protects you from influenza, which can kill thousands of people. Make sure to keep your flu immunization up-to-date as the virus changes every year. According to the CDC, it is best to have yourself shot with this vaccine every end of October each year.

Travel Vaccines

If you are someone who loves to travel, medical experts would recommend having yourself vaccinated with Japanese encephalitis, yellow fever, typhoid, and cholera immunizations, or other vaccines depending on where you are going.

Before traveling, do your research about the common illnesses your destination has so you know if you must get a vaccine or not.

What other Vaccines do I need?

If you’re looking for more information about the vaccines you may need as an adult, please consult your doctor.

You can also start by checking out this informative list of Recommended Adult Immunization Schedule for ages 19 years or older in the United States HERE published by the Center for Disease Control that breaks down recommended vaccine schedules by age.

How to Live Well with Chronic Pain and Illness

December 4, 2019 by Martha Minniti

Here is a list of how you can deal with health challenges one at a time through these 20 tips:

Stop thinking that your body is your enemy.

It is actually the opposite. While you are battling with your illness, your body is helping you with your fight. As the old song goes, “your body is a wonderland.” And it surely is! Although your body is not invincible to injury and illness, your body is better off with your compassion than your anger.

Stop blaming yourself if you have health problems; it’s not your fault.

At some point in our lives, we will have health struggles. But if you end up blaming yourself, you will just make yourself feel worse about it, which may only trigger more problems. So, refrain from thinking that it is your fault.

Accept that life is unpredictable and that things don’t always go your way.

When you want to make peace with what you are going through right now, the best way to go is to accept what you cannot change and embrace what is in front of you.

Stop wasting your energy in worrying about what others think about your illness.

Trying to spend your energy on people who are not worth your time is a no-no for you. Instead of thinking about how to deal with them, just use your time and energy taking care of yourself.

Learn to forgive yourself – again and again.

If you have been neglective of your health, forgive yourself right away. Looking back on your mistakes is helpful since you take a lesson out of them. However, don’t be so hard on yourself. Self-forgiveness is essential if you want to embrace compassion and positive vibes in you.

Be with people who support you all the time.

Surround yourself with people who genuinely support you. Although not everyone may be very good at showing that they care, learn to discern so you would distinguish if the person understands what you are going through or not. Knowing that you got people’s back is a relief when you have a chronic illness.

Don’t be surprised if your friends and family may disappoint you every now and then.

Learn to expect that sometimes people, especially your family and loved ones, will let you down. And sometimes, you overthink if it is your fault. The truth is, most of these circumstances happen because of what’s going on in their lives and not yours.

Convert resentment and envy to happiness.

If you are not used to being happy for others, it may require you to practice this. However, turning your resentment and envy to positive feelings reduces the times that you will feel worse about yourself.

By refraining yourself from being spiteful and envious, you become more receptive to positive emotions.

Learn to ask for help.

Asking for help is never a sign of weakness. Asking for help is showing compassion to yourself. Not everything can be done alone. You will need people to look after you.

There is nothing wrong with being lonely.

The feelings of isolation and loneliness are reasonable, and there is nothing wrong with it. Just make sure you do not succumb yourself too much with negative emotions.

Practice helping others when you have the opportunity to do so.

If you want to reduce your feelings of isolation, try reaching out to others, especially when they are in need. Helping others can also help you stop worrying too much about your health condition.

Regaining your health does not mean that your life is going to be perfect.

Make sure you stop comparing about could happen if you are healthy or not. Life is not perfect, whether you have an illness or not.

Show your appreciation to your caregivers.

Caregivers are one of those people who have continuously showered their affection and care to keep us in good shape.

They deserve our love and our appreciation.

Patience is always the key.

As cliche as it may sound, patience is a virtue. It is not a surprise if you encounter annoyances and difficulties in your life once in a while. With patience, you can alleviate your problems without making your symptoms worse.

Assess what you can give up and let go realistically to start moving on.

To make room for a new life, you need to let go of some things that you may not need anymore as you move forward. Being fixated with your past may just bring suffering and block you from enjoying the new possibilities in your life.

Your life is an adventure. So, you have to make the most out of it.

Say No when your body says No.

Saying NO is one of the hardest things you will ever do. So, as early as now, it would be best to get acquainted with the art of saying No.

When you say No, you get to practice your independence and enhance your decision skills. Learning to say No gives you the freedom to express yourself in whatever you think is appropriate.

It’s okay if you are not working in an office.

You don’t have to feel bad when you are not part of an outside workforce. Remember, taking care of yourself is work, especially if you have an illness or you are experiencing chronic pain! The truth is, you are actually engaged in a full-time job!

Feeling fed-up is okay sometimes.

It’s normal when you feel sick of being sick. It’s okay if you are having a bad day. You can always start over tomorrow. And if tomorrow is still a bad day for you, there is the day after next. Not everything is permanent so that you will have a good one soon.

Make yourself your own unconditional ally.

Being your own ally is hard to do, but if done regularly will make a lifelong habit. When you are quick to shift negative judgment to yourself, give yourself a break. And imagine what it would feel if you spent the whole day being more caring, friendly, and considerate to yourself. When you are capable of thinking about it, that means you can also do it.

Even if you have health issues, you will always be a whole person.

Being sick does not make you less of a person. Regardless of what you are going through, you are still a human being. Never let anyone try to convince you that you are different. You and everyone else are just the same.

Developing a Better Sleep Routine for Better Sleep and Rejuvenated Mornings

November 4, 2019 by Martha Minniti

Research now supports what we’ve always known and felt — that bad quality or even an outright lack of sleep negatively impacts our health. Clinical studies report that poor sleep may contribute to a host of health problems including depression, anxiety, diabetes, and obesity.

This is especially frightening for those of you who regularly sacrifice sleep to juggle your many responsibilities. But now that we know that sleep plays a crucial role in the normal functioning of the mind and body, the question is what can a busy person do to encourage better sleep?

The simple answer is to develop a sleep routine. There are many factors in life that interfere with your sleep that you have no control over. But there are simple habits that you can adopt to encourage better sleep.

Here are some of these easy practices from experts that will help you get started on a routine for better sleep. Developing these habits and a routine will not only help you get a good night’s sleep but will also help you feel more energized and rejuvenated in the morning. Here’s the secret to feel ready to take on the world.

Turn your bedroom into a cool, restful environment.

One of the things that you do have control over is the place where you sleep — your bedroom! Create a sleep-inducing bedroom. Experts agree that a cool environment is the most ideal for sound sleep.

Maintain your room temperature comfortably cool. 60° to 75° F (15° to 24° C) is the ideal temperature for the onset of sleep. To achieve this, keep your room well ventilated. Taking a hot bath is another natural way to help the body feel cooler. The Harvard Medical School Healthy Sleep program explains that when you take a bath “the rise, then fall in body temperature promotes drowsiness.”

The Harvard Healthy Sleep program also adds that it is helpful “to make sure your bedroom is equipped with a comfortable mattress and pillows.” You may consider investing in temperature-controlled bedding.

Be mindful of lights and sounds around you.

In addition to being cool, a sleep-inducing environment should also be dark and quiet. Your tech devices emit blue light that affects your sleep. “Avoid prolonged use of light-emitting screens just before bedtime,” suggests the Mayo Clinic. Use room-darkening shades, heavy curtains, or an eye mask. Blocking the light will promote a sound slumber.

You also need to lower the volume of outside noise to achieve a quiet environment. Consider using earplugs, a fan, or other “white noise” devices that suit your needs. There are now countless “white noise” apps that can mask the noises that wake you up.

Try out essential oils therapy.

The use of essential oils to improve health, also known as aromatherapy, has long been known to have beneficial effects on sleep. As part of your sleep routine, break out your essential oil collection and experiment with aromatherapy.

You now have a wide range of products available such as diffusers, inhalers, bathing salts, body oils, creams, and lotions. You have options available to you for your different needs and your preferred style.

In addition to the wide range of products, you also have hundreds of essential oils to choose from. But don’t let this overwhelm you. You can start with the more popular oils. Lavender is known to relax the mind, improve your breathing, and influence your feelings about your surroundings. This is helpful in transforming your bedroom into a restful environment.

Whichever product and essential oil you choose, aromatherapy is an inexpensive and uncomplicated way to improve sleep quality.

Pay attention to food and fluid intake.

What you eat and drink throughout the day can affect the quality of your sleep. The key here — for both food and fluid intake — is balance. Avoid going to bed feeling too hungry or too full. Eat lighter meals during the evening. Stay away from food that can cause indigestion.

Similarly, the Harvard Healthy Sleep program recommends that you drink “enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.”

Paying attention to food and fluid intake also means avoiding stimulants, especially in the later hours of the day. The Mayo Clinic reports that “Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep.” This means avoiding substances like coffee, tea, alcohol, and tobacco products for a few hours before bedtime.

Make use of mindfulness and guided meditation apps.

The key to a good sleep routine is establishing a “wind down schedule before going to bed,” explained Dr. Susheel Patil, a sleep expert of the Johns Hopkins Sleep Center. Doing relaxing activities before bedtime promotes better sleep because it helps you transition from wake time to sleep time. These calming activities include meditation, mindfulness exercises, and yoga.

Fortunately, technology is now a powerful tool that can help us with these relaxing activities. There are now dozens of options readily accessible and free for everyone. These include sleep improvement, bedtime yoga, and guided meditations apps. Using these apps and online options will surely help prepare your mind and body for good sleep.

Having A Healthier Lifestyle Reduces the Risk of Developing Dementia

October 3, 2019 by Martha Minniti

Dementia can be reduced by exercising regularly, refraining from drinking alcohol and smoking, keeping healthy blood pressure, blood sugar levels and cholesterol, and eating a healthy diet.

According to WHO, the population of people who have dementia will increase by three times the current census. Studies have shown that what is beneficial for the heart also can be applied to the brain.

Make it a priority to be physically active

Being active is one of the best ways you can reduce your risk of dementia. It’s good for not only that but also your heart, circulation, weight and mental wellbeing.

The best way to get started and to stay motivated is to find a way of exercising that you enjoy and that works for you.Try starting with a small amount of activity and build it up gradually.

Even 10 minutes of exercise is good, and make it a point to avoid sitting down for too long.

Here’s a list of suggested activities

Try incorporating moderate aerobic activity, such as brisk walking, riding a bike or pushing a lawnmower, jogging, or fast-swimming if you are able.
should also build in some resistance activities that require strength and work your muscles twice a week, such as digging in the garden, or exercises, such as push-ups and sit-ups.
Take part in activities require both aerobic and resistance such as weight training

Watch Your Diet

Eating a healthy, balanced diet may help to reduce your risk of dementia, as well as other conditions including cancer, type 2 diabetes, obesity, stroke, and heart disease.

Not only that, you will feel better when you eat better!

Simple choices like these will make a difference:

Eat at least five portions of fruit and vegetables a day.
Eat protein (such as oily fish, beans, pulses, eggs or meat) at least twice a week.
Limit your sugar intake, and look out for hidden salt.
Limit starchy foods like bread, potatoes, and pasta.
Drink 6–8 glasses of fluid a day.

Don’t smoke

If you are a smoker, you’re putting yourself at a much higher risk of developing dementia. And, you are also at a higher risk of developing type 2 diabetes, stroke, and lung and other cancers.

Smoking harms your circulation of blood around your body, including the blood vessels in the brain, as well as the heart and lungs.

Tips for stopping smoking

Talk to your doctor about finding the best support to help you stop stop smoking.
Set a date to motivate yourself to stop smoking.
Switch to a less harmful alternative nicotine-containing product such as e-cigarettes, lozenges or gum.

Reduce your alcohol consumption

Drinking too much alcohol increases your risk of developing dementia

You should aim to have moderate alcohol consumption. If you are a regular heavy drinker, you’re increasing your risk of alcohol-related brain damage.

Tips for cutting down on alcohol

Set yourself a limit and keep track of how much you’re drinking.
Try low-alcohol or alcohol-free drinks.
Try to alternate between alcoholic and soft drinks.

Keep Your Mind Physically Fit

Keeping your mind active another way to help reduce your risk of dementia.

Regularly challenging yourself mentally seems to build up the brain’s ability to cope with the disease. One way to think about this ‘Use it or lose it’.

Find something you like doing and challenges your brain and make a point do it regularly. Try out a few things and see what you enjoy the most that won’t be hard to keep up with.

For example:

Take a course or learn something new that you find enjoyable.
Learn a new language.
Do puzzles, crosswords or quizzes.
Play cards or board games regularly.
Make reading a regular habit.

Being social may also help to reduce your risk of dementia. Volunteering, or joining a club or community group are also good ways to stay socially active.

It’s never too soon to take control of your health

Mid-life or earlier is a good time to prioritize your health.

See your physician if you’re concerned about health problems such as depression, hearing loss, or not getting enough sleep.

All of these might increase your risk of dementia.