With the warm weather just a few months away we will all soon be enjoying the outside and being more active. Whether you participate in a spring sport or just increase your activity, now is the time to prepare for a more active lifestyle!

Before you begin or resume a sport or an activity it is important to start with conditioning. A regular dynamic warm up routine with moderate exercise and stretching will help your muscles to build flexibility and strength prior to the start of the season. A warm up routine increases blood flow to the muscles; this will decrease the risk of injury or strain as you intensify your training and practice. A warm up and cool down should be part of your routine prior and during the season.

In addition to flexibility and strength, you should look for activities that will increase your stamina, which is the strength and energy that allows you to sustain your physical and mental effort for longer periods of time. Increasing your stamina helps you play longer and smarter. It also reduces fatigue and exhaustion. Building stamina requires not just physical exercise, but also mindfulness, good sleep patterns and a healthy diet.

“Preparation is the key to a successful season,” said Lisa Kaplin, DO, Orthopedic Surgeon with Orthopedic Surgery and Rehabilitation Associates. “I have worked with many athletes and the lack of proper preparation can lead to injuries or the individual can be delayed in reaching their full potential at the start of the season.”

Here are some suggestions to ensure success:

• Always warm up and cool down before doing any exercise leading up to or during the season. Include stretching in your routine. It’s now recommended to stretch as part of a dynamic warm up rather than stretching before you’ve started to move.
• Pace yourself. Don’t just go back to the same level of activity if you have been dormant for a while, especially if you are recovering from an injury.
• Cross train for conditioning and to develop your overall muscle mass. Switch it up. Repetition and overuse can cause injuries!
• Engage in stamina-building exercises like hiking, jogging, yoga, and circuit weight training.
• See an orthopedic specialist if you have any weakness or ongoing issues that could put you at risk for injuries prior to starting your spring activities.

Once the season has started, remember to keep your body healthy throughout the season and make sure to get rest after hard training sessions, practices, and games. Make sure you properly treat any injuries; don’t work out if you are in pain.

If you are experiencing any pain or discomfort, you should see your doctor or consider an evaluation by a sports medicine physician, orthopedist, or physical therapist. Call 800-818-4747 to find an orthopedic specialist near you.

Youth athletic programs are a great way for kids to develop self-esteem and important social skills while trying out a variety of sports. But in the last ten years, many organized sports for young people have turned into highly competitive leagues that compete all year round. Of the sixty million kids who participate in some form of organized sports annually, many focus on only one. Doctors, rehab professionals, and well-informed coaches have long argued that sports specialization (when an athlete participates exclusively in one sport for greater than 8 months of the year) can increase the risk of injury and burnout.

“Participation in youth sports has many benefits, but the emphasis on competition can put immense strain on the human body, particularly one that’s still learning strength and coordination” said Emily Abramson-Chen, MD, a sports medicine physician with Orthopedic Surgery and Rehabilitation Associates. “Not all kids have the physical or mental development to handle this, which can lead to overuse injuries and burnout.” The risk of overuse injuries can depend on the specific movements required by a given sport. Athletes who participate in more technical, repetitive, or impactful sports are at a greater risk compared with sports with a more varied movement profile.

One benefit of playing multiple sports over multiple seasons is that it varies the stress patterns placed on the body. Like rotating a car’s tires, changing the wear pattern increases the likelihood of staying healthy. It also allows an athlete to develop new skills and coordination-- playing multiple sports can actually make you better at your primary sport!

Many professional organizations have made recommendations to minimize injury and burnout. The American Medical Society for Sports Medicine (AMSSM.org) recommends that for young athletes:

• Participation in multiple sports should be encouraged at younger ages.
• Delay specialization as long as possible.
• Limit weekly and yearly participation time.
• Limit sport-specific repetitive movements.
• Schedule rest periods after every season.
• Be particularly careful during the adolescent growth spurts.
• Be prepared! Some athletes are at higher risk of overuse injuries than others, and a good pre-participation screening can help assess this.

If you or your young athlete is experiencing new or repeat injuries, weakness or pain, you may benefit from an evaluation by a sports medicine physician, orthopedist, or physical therapist. Call 800-818-4747 to find an orthopedic specialist near you.

Reference: DiFiori JP, Benjamin HJ, Brenner JS, et alOveruse injuries and burnout in youth sports: a position statement from the American Medical Society for Sports MedicineBritish Journal of Sports Medicine 2014;48:287-288.

You want to eat better, make less of an environmental footprint, maybe even lose some weight. Article after article suggests you try a plant-based diet, citing major health benefits. And they are major. For starters, a primarily plant-based diet is the only eating plan that not only prevents, but can actually reverse advanced-stage cardiovascular disease and type 2 diabetes. It also lowers the risk of certain cancers, assists with the prevention and treatment of hypertension, lower cholesterol and makes weight management easier. All of these factors can contribute to a longer, healthier life. It’s a big incentive to make a switch.

But figuring out exactly what “plant-based” means can be challenging. Will you have to ban all animal protein forever? Does plant-based mean vegan? Not necessarily. A whole-food, plant-based diet is more of a lifestyle choice than an actual diet. “Plant-based” is a broad term that includes a wide spectrum of eaters, including omnivores, who eat primarily plants with some animal products, vegans, who refrain from consuming any animals or animal products, as well as vegetarians, who also don’t eat meat but include eggs and dairy in their diets. Within this category are also fruitarians, raw vegans, ovo-lacto vegetarians, pescatarians and anyone following a macrobiotic diet. That is to say, a plant-based diet is flexible – FYI, you can also become a flexitarian - and can vary greatly depending on your comfort level.

David Rambo, Founder and CEO of Simplex Health, a functional medicine nutrition therapy practice, recommends a combined approach. “The goal is to recalibrate what you eat by focusing primarily on plant-based options and including and the appropriate amount of sustainability sourced high-quality animal products. Most of your plate should be plant-based with a small amount of animal protein. You should think of animal products as a condiment, meaning, it is a nice addition but not the focus on the dish.”

The basic principles of a healthy diet are:

• Eating primarily vegetables, fruits, whole grains, legumes, seeds and nuts.
• Choose grass-fed, pasture-raised organic meats and consume it like a side dish or a condiment.
• Cutting out refined foods, such as added sugars, white flour and processed oils.
• Focusing on whole, minimally processed foods, preferably locally sourced/organic products.

As with any lifestyle change, start slowly rather than going cold turkey. Pick a few plant-based meals to try. Add a large portion of salad or some healthy fats to your daily meals. Gradually work on reducing animal-based ingredients and increase your consumption of plant-based options. Read labels – processed food can contain many mystery ingredients – and eventually, stop buying foods that have labels.

Once you start feeling better and more energetic, it will be easier to continue. Remember, any transition takes time. Find out what works and what doesn’t as you find your own rhythm, and be gentle with yourself as you enter the wonderful world of plant-based foods.

If you are looking to live a healthier lifestyle, changing your diet is a good place to start. You may want to consider working with a nutrition specialist. Holy Redeemer has partnered with Simplex Health, a company that provides medically supervised nutrition therapy. You can meet with a licensed dietitian and together you can develop a plan that will work for you. To learn more visit simplexhealth.com or call 1-877-842-2425.

Meadowbrook, PA – December 2, 2019 - Holy Redeemer Health System announced that it has partnered with Health Network Laboratories (HNL Lab Medicine) to enhance its laboratory services and technology for patients and doctors, effective October 24, 2019.

Under the agreement, HNL Lab Medicine will manage Holy Redeemer’s laboratory operations located at 1648 Huntingdon Pike, Meadowbrook, PA. In addition to providing management services, HNL Lab Medicine intends to provide substantial investment and resources to expand the laboratory infrastructure.

“We are extremely pleased to announce our new partnership with Health Network Laboratories,” said Cass Egan, Executive Vice President and Chief Administrative Officer of Holy Redeemer Hospital. “Through working closely with HNL Lab Medicine, we will be able to advance our existing high-quality laboratory services while remaining focused on providing our patients with the best care possible.”

This partnership will allow Holy Redeemer to offer new diagnostic services, including the potential for in-home phlebotomy services for patients in New Jersey and Pennsylvania. Additionally, it will help expand the laboratory’s IT capabilities through comprehensive software service upgrades and full integration to HNL’s 24/7 call center.

” HNL is excited about the strategic partnership formed that focuses on our common goal of providing quality laboratory services,” said Matt Sorrentino, President and CEO of HNL Lab Medicine. “HNL partners with organizations that share and respect each other’s values. We understand the importance of fully supporting the hospital services and the needs of the medical staff and patients.

About Health Network Laboratories (HNL Lab Medicine)

Headquartered in Allentown, Pa., Health Network Laboratories (HNL) is a leading, full-service medical laboratory providing testing and related services to physician offices, hospitals, long-term care facilities, employers and industrial accounts. HNL has more than 60 Patient Service Centers located throughout Pennsylvania and New Jersey and generates more than 60 million clinical and anatomic pathology results for approximately 3 million patients and 12,000 healthcare providers each year. Its staff of over 1,000 employees includes 35 board-certified pathologists and scientific directors and more than 400 certified lab scientists and phlebotomists working together to provide high-quality, diagnostic testing. In 2018, HNL celebrated its 20th year serving the community. Learn more at HNL.com. Follow us on Facebook, Twitter, Vimeo and LinkedIn.

About Holy Redeemer Health System

With an emphasis on providing a continuum of care, Holy Redeemer Health System remains true to the mission to care, comfort and heal that its sponsors, the Sisters of the Redeemer, began in our region in 1924 – to provide high quality, compassionate care. Today, Holy Redeemer offers a wide range of healthcare and health-related services, including an acute care hospital, home health and hospice services, three skilled nursing facilities, personal care, a retirement community, low-income housing, an independent living community, and a transitional housing program for homeless women and children. With corporate offices in Huntingdon Valley, PA, Holy Redeemer Health System is a Catholic healthcare provider, serving southeastern Pennsylvania and 12 counties in New Jersey, from Union County south to Cape May County.

Coping with a life-limiting prognosis can be overwhelming for the entire family

At some point, it may not be possible to cure a serious illness, or a patient may choose not to receive certain treatments. Hospice care brings together a team of people with special skills—among them nurses, doctors, social workers, chaplains, personal care aides and trained volunteers. Everyone works together with the person who is dying, the caregiver, and/or the family to provide the medical, emotional, and spiritual support needed.

Some people automatically assume the suggestion to consider hospice means the end is very near, and choose to delay starting hospice care and do not take full advantage of the support it can offer. “Eligibility” means that the person’s doctor thinks he or she has less than 6 months to live should the disease take its usual course. The patient beginning hospice care understands that his or her illness is not responding to treatment aimed at curing or slowing the disease's progress and makes the decision to elect comfort directed care. This does not mean discontinuing all treatment. For example, if an older person with cancer is not responding to chemotherapy and chooses to enter into hospice care, the chemotherapy will stop, but other medical care, say, for high blood pressure, may continue as long as it is helpful. Hospice brings together a team of people with special skills to coordinate care, durable medical equipment, counseling, companionship, and bereavement services. Hospice is 100% covered by Medicare for all eligible patients, and is covered by most Medicaid and commercial insurance plans.

Because hospice is an approach to care, it’s not tied to a specific place. Generally services are rendered in the home but it can also be offered in a facility such as a nursing home, assisted living facility, hospital, or even in a separate hospice center. A member of the hospice team visits regularly, and a nurse is always available by phone—24 hours a day, 7 days a week.

Doctors may have a hard time predicting how long a person with serious illness will live. Health often declines slowly, and some people might need a lot of help with daily living for more than 6 months before they die. What happens if someone under hospice care lives longer than 6 months? If the doctor continues to certify that that person is still declining or close to dying, Medicare can continue to pay for hospice services. It’s also possible to leave hospice care for a while and then return if the healthcare provider still believes that the patient has less than 6 months to live.

Talk to your doctor if you think a hospice program might be helpful. They can help you decide what is best for you or your loved one. If you would like more information about Holy Redeemer’s Home Care and Hospice program please visit Hospice Care or call 888-678-8678.

Bob McGuirl, 72, sat on the exam table at his primary care physician’s office. As his doctor tried to gently pull McGuirl’s knees apart, they wouldn’t budge. One X-ray later, McGuirl was diagnosed with arthritis in his hip. His physician offered medication as treatment but McGuirl refused.

“I didn’t want to take anything even though putting my shoes and socks on and getting in and out of the car was starting to be a challenge,” McGuirl said.

A year later, McGuirl returned for his next physical. This time, he agreed to take medication to assist with pain management. He enjoyed going for daily walks with his wife, Marie, and his arthritis was making that hobby difficult. The new medication changed everything.

“I’d take the pill on Monday and it really relieved the pain. I’d be pain free until about Wednesday,” McGuirl said.

Around the same time, McGuirl received an e-mail from Holy Redeemer Health System advertising an upcoming joint pain seminar in Feasterville. McGuirl decided to attend. The seminar featured an orthopedic surgeon and Linda Beck, Total Joint Care Program Manager as well as what to expect during joint replacement surgery and a question and answer period.

“It was great. I learned a lot,” McGuirl said, “But I had not stayed in a hospital since the day I was born. I still didn’t want surgery.”

Despite the medication, McGuirl’s pain returned. At his next doctor’s appointment, he received troubling news. His liver function was in jeopardy and he was taken off the “magic” pill. Now McGuirl had to use over-the-counter options to manage his pain or consider surgery. McGuirl’s neighbor recommended Dr. Robert Mannherz of Suburban Orthopedic Specialists. 

Hoping to cure his pain with a shot, McGuirl scheduled a consultation with Dr. Mannherz. An X-Ray showed extreme arthritis on both hips. McGuirl’s left hip was almost bone on bone.

He reluctantly looked at his calendar to determine the best time for hip replacement surgery. McGuirl didn’t want to miss out on summer vacations or autumn walks. He was fearful he’d “hobble around” during Christmas. As 2018 came to a close, McGuirl knew he had to do something and fast.

“I went from not wanting surgery to being willing to go in that day if they called me,” McGuirl said.

McGuirl was scheduled for surgery on January 2, 2019. As he showered the morning of the surgery, his hip clicked every time he shifted his weight. McGuirl feared it would fall out of the socket before he made it to the operating room.

Marie dropped him off at Holy Redeemer Hospital at 5:50am. By 7:10am he was taken to the operating room. McGuirl woke up at 9:35am in the recovery room, completely pain free. At 2:30pm, his nurses and physical therapist had him get out of bed and take a few steps with a walker. He took two steps and didn’t hear the clicking.

Two weeks after surgery, McGuirl’s physical therapist, Amy Dickson had him walking with a cane.

“I learned the cane goes on the opposite side of the injury. I was like a duck taking to water! I had no confidence,” McGuirl said.

Dickson worked with him and in due time, McGuirl was able to walk around his block again. He did his physical therapy exercises diligently and is pain free. Marie is thrilled the pair can go on walks again.

“It was an excellent procedure. My God, I should have gotten it done sooner,” McGuirl said

Learn more about Comprehensive Knee & Hip Care at Redeemer Health.

Palliative and hospice care are specialized care choices for people with chronic or terminal illnesses. With a focus on personal goals and quality of life, both types of care center around comfort care. But palliative care can begin at diagnosis, and at the same time as treatment, whereas hospice care begins once treatment of the disease has stopped and it’s clear the person will not survive.

Palliative Care

The goal of palliative care is to help people with serious illnesses feel better and improve quality of life for both patient and family. With the help of a multidisciplinary team, palliative care prevents or treats symptoms and side effects of disease and treatment. In palliative care, you do not have to give up treatment that might cure a serious illness. The palliative team can assist with medication management, care coordination, and any emotional, social, practical, and spiritual problems that illnesses can bring up. A palliative care consultation team is made of doctors and nurses, and includes others such as social workers, nutritionists, and chaplains.

Palliative care usually takes place at the facility where a patient will receive treatment. It can be administered in the home, but it’s most common to receive this type of care at the hospital, extended care facility, or nursing home associated with the palliative care team.

If the doctor or the palliative care team believes ongoing treatment is no longer helping, there are two possibilities - a transition to hospice care if the doctor believes the person will die within 6 months, or, the palliative care team’s effort continues, with increasing emphasis on comfort care.

Hospice Care

Hospice care includes palliative care and is reserved for terminally ill patients during the last 6 months of life, assuming their disease takes its normal course. As with palliative care, hospice provides comprehensive comfort care as well as support for the family, but attempts to cure the person's illness are stopped.

Hospice care is most often provided in a patient’s home – regardless of whether it’s a house, apartment, nursing home, assisted living facility or other setting. It also brings together a team of people with special skills working together with the person who is dying, the caregiver, and/or the family to provide medical, emotional, and spiritual support. The hospice team can coordinate care, durable medical equipment, counseling, companionship and bereavement services. This kind of care can help with such daily activities as administering medications, bathing, and dressing, but does not provide full time caregivers. Although a hospice nurse will visit frequently and help is available by phone 24/7, hospice requires that a willing, able and available caregiver be in the home unless alternate arrangements are made.

Accessing Care

If you think palliative care or hospice may be appropriate for you or a loved one, discuss the options with your physician. Both palliative and hospice care are usually covered by most insurance plans, including Medicare.

For more information regarding the palliative care or hospice programs through Holy Redeemer please contact Holy Redeemer Home Care at 888-678-8678.

The first night home with your baby can be scary, so be prepared for a bit of a rollercoaster - one of the most special moments in your new life as a mother's life will also one of the hardest and most emotional.  You are not alone - many if not all moms have a rough first night home with a newborn. So take a deep breath and get ready! You got this and are not alone.

10 Things to Anticipate (but not worry about) Your First Night Home:

1.  You might freak out a little. Between your hormones all over the place, sleep deprivation and the realization that you're responsible for another human's life, it’s normal to feel a little anxious.

2.  You will still feel pain from childbirth. You’ll get back to your old self. It may take some time, but we promise you’re body will heal. If you have any concerns, reach out to your doctor.

3.  You might get night sweats. One result of the post-birth hormonal cocktail might be waking up in the middle of the night drenched in sweat.

4.  You might cry a lot. Again: hormones, hormones, hormones.

5.  Your baby will wake up every 2 to 3 hours. This will continue for a little while.

6. Your baby will constantly cry. But you’ll get used to it, because babies cry a lot. Luckily, at first, the options are almost certainly either hungry, uncomfortable, or needs a diaper change.

7.  Expect diaper changes throughout the night. In no time, this will get easier to and become an easy task!

8.  Breastfeeding may come easy to you or you may need some help. Ask questions. You should not have pain. The Breastfeeding Resource Center can help.

9. You might feel paranoid and doubt yourself. Lean on the support around you.

10.  You might not be able to sleep — even if your baby is sleeping. If you can’t sleep, try to rest your body and mind. Distract yourself, with a show or a good book. Be kind to yourself.

Now that you're officially a mom, you never stop worrying, but with every day you’ll learn more and more about your baby. The long nights may not end soon but these early transitions will eventually fade away. Each day you will learn more and your baby will get bigger and bigger.

Give yourself credit for doing your best even though it may sometimes feel like you’re not. Ask for help and support from those around you. Remember, you got this!

You may have read studies advising women who are trying to conceive, pregnant or breastfeeding to steer clear of seafood due to concerns over mercury consumption. Why?

High levels of methylmercury can affect a baby’s developing brain. Mercury occurs naturally in the environment and is also released into the air as a by-product of some industrial processes. When mercury gets into the soil and water (including lakes, rivers, and the ocean), bacteria and fungi change mercury into methylmercury and, since methylmercury is in our water causes it to be present in pretty much all fish and shellfish.

Because methylmercury is absorbed into fish tissues, it can’t be removed by cleaning or cooking, so if you eat a lot of fish with high levels, it might build up in your gastrointestinal (GI) tract, where it takes a long time to get rid of it.

If you weren’t a fish fan to begin with, this might seem like a perfect reason to avoid it altogether.

But in July of 2019, the Food and Drug Administration and Environmental Protection Agency released an updated report revealing that the benefits of eating seafood far outweigh the risks. The agency recommends that pregnant women consume 8 to 12 ounces of seafood (or 2 to 3 servings, per week), choosing foods that are the lowest in mercury, such as cod, flounder, salmon, shrimp, while avoiding those with the highest mercury levels, such as king mackerel, swordfish, bigeye tuna, and shark.

Confirming this advice, a recently released study out of Spain followed nearly 2,000 moms and their babies from the first trimester of pregnancy through the child's fifth birthday. Their findings reported that omega-3 acids found in fish are linked to a reduced risk of depression (which affects 10-15% of all pregnant women), a healthier birth weight, improved development and cognitive brain function, and possibly asthma prevention.

Next time you go shopping, don’t skip the fish! Be mindful of what and how much you’re consuming.

The gold standard for breast health and breast cancer detection is mammography, which has been scientifically proven to save lives. That's why it’s so important for women to get annual mammograms.

3D mammography is recommended for women of all ages. It is most valuable to women between 40 and 50 years of age, those that have dense breast tissue and/or women with a family history of breast cancer. It provides a clearer, more accurate view of the breast and allows our radiologists to effectively pinpoint the size, shape and location of any abnormalities. This can lead to better detection and greater peace of mind for our patients.

“Women with dense breast tissue have a higher risk of breast cancer, and the dense breast tissue makes the detection of cancer harder,” says Stacy Krisher MD, FACS, ABIHM of Comprehensive Breast Care Surgeons, a Holy Redeemer Physician’s practice. “3-D mammography has quickly become a valuable tool in improving detection rates for these women. In women with dense breast tissue, consideration can be given to adding automated whole breast ultrasound to screening mammography which can further improve early detection rates for breast cancer.”

3D mammography detects smaller breast cancers than traditional mammograms. It also reduces the amount of call backs, so fewer patients have to return for additional images after their screening mammogram. That helps reduce the stress and anxiety that can result from a call back.

Women should talk about potential risk factors with their doctors before making a decision about when to start getting mammograms or how often they should get them. Breast cancer is the second most diagnosed cancer in women, affecting one in every eight women in the United States. A mammogram can find breast cancer before it can be felt.

Remind the women you know and love about the importance of regular mammograms—it just might save their life. Walk –ins are welcome at all of the Holy Redeemer sites and Mammograms can be scheduled in advance online at holyredeemer.com.