Gabrielle Farnandez, Author at Carson Tahoe Health

Take the Plunge for Your Health

Whether you want to improve your cardiovascular fitness, boost range of motion, or reduce joint pain, going to the pool can pay off. Exercise in water offers a beneficial combination of buoyancy and resistance. Swimming is an excellent form of aerobic exercise—and a fun way to change things up if you’re tired of land-based activities. Just be sure you feel safe and comfortable in the water before taking the plunge. “Swimming tends to be more of a total body exercise than, say, cycling, because it strengthens the back, shoulder, and trunk muscles in addition to the legs,” says Scott Yang, PT, MSPT, COMT, Cert. MDT, Physical Therapist at Carson Tahoe Health Outpatient Physical Therapy. “Swimming is relatively easy on the …


Grill Healthy This Summer!

It’s summer, which means it’s time to get outside. What better way to spend time outdoors than grilling a meal for your family and friends? “The key is to think beyond hamburgers and hot dogs,” says Rachael Roberts, RD, LD, Dietitian and Nutrition Care Manager at Carson Tahoe Health. “Go lean with chicken, fish, and lots of fruits and vegetables.” Get Creative If you’re set on burgers for a cookout, there are many ways to make them healthier—and easier on your pocketbook. Mix half ground lean meat with chopped mushrooms, cooked lentils, or whole grains, such as bulgur or quinoa. “Use a thermometer to make sure you don’t undercook meats, which can cause illness,” Roberts says. “Fish should reach 145°F …


Women’s Health Outlook: Strokes

Women’s risk for stroke is related to your cardiovascular health. Strokes are usually caused by a blockage of blood flow to the brain, or less commonly, by bleeding in the brain, causing brain cells to die. More women than men have strokes each year, and women are less likely to survive them, according to the Centers for Disease Control and Prevention (CDC). Some risk factors for stroke are the same for both sexes, including age, family history of stroke, high blood pressure, and high cholesterol. However, women have additional risks more common in or exclusive to women, such as: Being pregnant, especially with a history of complications like gestational diabetes or preeclampsia Experiencing frequent migraine headaches with aura Having a …


Upset Stomach? Might Be Stress.

Chronic stress affects gut health and several gastrointestinal conditions. Every time you feel “butterflies” in your stomach, that’s the brain-gut connection hard at work. This feeling is caused by millions of neurons in your digestive system that communicate with the brain. This brain-gut connection is the reason stress can cause a variety of digestive health conditions. Stress impacts gut motility, which is how the muscles and intestines move food through the gastrointestinal [GI] tract. Slow gut motility causes bloating and constipation, but stress can increase gut motility and cause diarrhea. Healthy bacteria in your digestive system can help prevent constipation and diarrhea, but chronic stress can alter these bacteria in the intestines. A state of chronic stress increases the body’s …


Spice Up Your Salads

When considering eating healthy, many people immediately think of iceberg lettuce and light dressing. But salads don’t have to be boring! What makes salads a fun (and delicious) way to eat healthy is trying different food combinations when the same old toppings get tiresome. Salads are a great way to get your daily recommended amounts of fruits and vegetables. Adding protein like beans, eggs, or meat can upgrade your salad from starter to a full meal. When you think salad greens, don’t just stick with basic iceberg lettuce. There are many different leafy green foundations for your salad bowl, such as romaine, cabbage, kale, and baby spinach. Many supermarkets sell bagged combinations, including spring mix, superfoods, or other bagged salad …