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John F. O'Hara

John F. O'Hara
731 W Skippack Pike  Blue Bell  PA 19422
Phone:  610-277-4060
Office:  215-643-3200
Cell:  267-481-1786
Fax:  267-354-6973

My Blog

Tips for Winter Wellness

December 26, 2017 1:42 am

(Family Features)--When cold winds blow, it's essential to take extra steps to protect your health. There are a number of techniques that can help keep your immunity high and your body in good condition to support wellness all season long so that you can enjoy the chillier months.

There's no magic formula for feeling your best, but consulting your health care provider is always a good idea when you're contemplating new ideas to promote better health.

Get up and moving
Without frequent use, muscles and joints can weaken and grow stiff, limiting your mobility. Exercise is also an important step in balancing your caloric intake, and physical activity gets your blood pumping, which has numerous benefits for heart health. The Centers for Disease Control and Prevention (CDC) recommends a minimum of 150 minutes each week (or 30 minutes per day, at least five days each week) of moderate activity, such as a brisk walk, yoga class or bike ride. 

Additionally, winter brings fewer hours of sunlight during the day, and per the National Sleep Foundation, darkness naturally causes the brain to release melatonin, a hormone that triggers sleepiness. Exercise can counteract this drowsiness, as the endorphins released through physical activity cause a natural increase in energy levels. Studies show that endorphins can also elicit positive feelings and reduce the perception of pain, which can lower stress levels to help keep you mentally and physically well.

Spice up your routine with herbal supplements
Whether to supplement your diet with additional vitamins and nutrients or to give you a specific, targeted boost, herbal supplements can help support overall health. For example, the supplement turmeric, derived from root extracts of the Curcuma longa plant, is widely regarded to have numerous positive health implications.

"Since 2013, turmeric has dominated the market as the top-selling ingredient in herbal supplements," said Chris Oswald, licensed nutritionist at Nature's Way. "As research on turmeric grows, consumers continue to recognize the health benefits of this amazing botanical."

Turmeric can be added to foods, but to ensure a steady, adequate dose, Oswald recommends a turmeric-based herbal supplement.

Get ample rest
Adequate sleep allows the body to rejuvenate itself naturally, promoting a better mood, improved system function and increased stamina throughout the day. The National Sleep Foundation recommends older adults get at least 7-8 hours of sleep each night for optimal health. Beyond a good night's sleep, be sure to take some mental downtime, too, to minimize stress and anxiety, both of which can have a negative impact on your health. Find ways to relax through meditation, reading or listening to soothing music, which can help rest your mind and body. 

Boost immunity
Fresh fruits and vegetables offer vitamins and minerals that can play an important role in immune health. Studies have shown that vitamin C, which is found naturally in several fruits, is essential for stimulating growth and repair in the body. During the winter months, when fresh fruit can be harder to find, supplements like Echinacea & Vitamin C can be another source of vitamin C.

Maintain skin health
As the body's largest organ and the first line of defense against physical harm, the skin is particularly susceptible to wear and tear. During the winter, frequent exposure to harsh elements, from dry air to biting sleet, can have serious impacts on skin health.

You can take steps to minimize painful redness and flakiness or cracking by regularly moisturizing your skin with fragrance-free lotions and herbal oils. They can create a protective barrier between your skin tissue and potential pollutants and irritants, and should be applied generously to areas that are most likely to be exposed, like your hands and face. Also remember to bundle up to prevent the impact of stinging winds, and avoid unnecessary time outdoors when conditions are especially harsh. 

Source: Nature's Way

Published with permission from RISMedia.


Social Media Do’s and Don'ts

December 22, 2017 1:21 am

Whether you’re using social media for business or personal connectivity, there is a right and wrong way to do things. And in a culture where social media has become a top influencer and communication vehicle, it’s important to constantly hone your best practices. Here are some helpful do’s and don’ts to keep in mind before your next post:

Do keep things entertaining. Everyone is inundated with information on social media, so try to make your posts fun or interesting. For example, instead of just posting a photo of your child, make it a photo at a unique location or with an interesting background. Or capture your child doing something funny or creative.

Don’t get overly political. Or if you choose to, be aware that while half your friends and followers may like what you have to say, half will not. So consider the end goal of your social media efforts before you use the medium as a means for voicing political opinions.

Do engage. Don’t just be a voyeur on social media - like and respond to others’ posts, and engage with those who respond to your posts. Remember, it’s all about connectivity.

Don’t react. Before you post, think. As we’ve learned from the national news, once you put something out on social media, it’s out there for good - even if you try to retract it. So even though you might be tempted to use social to vent, please don’t!

Do mix things up. While you may be using social media for a particular purpose - maybe to promote your new book or to show off your new grandchild - make sure that’s not the only thing you’re posting about. Keep a healthy mix of content that shares the large and small moments of your life to really connect well with friends and followers.

Don’t overshare. Remember that social media sites can be a prime hunting ground for identity thieves. Consider removing your birthdate and hometown from your personal information, and make your profile picture something other than a face-forward headshot - an action shot or a group shot makes it difficult to replicate your identity.

Published with permission from RISMedia.