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Health & Wellness

Essential Nutrients: Vitamins & Minerals

October 6, 2020

Vitamins help to maintain healthy eyes and skin, acting as antioxidants to protect your cells from damage, and contributing to healthy reproduction & growth, strong bones and normal blood clotting.

FitFactor: Yoga May Be the Best Activity for People with Bleeding Disorders

May 9, 2018

Yoga鈥檚 Numerous Benefits Yoga is often touted as one of the best activities for people with bleeding disorders because it is low impact, builds flexibility and strengthens joints and muscles, resulting in fewer bleeds. However, there are numerous other benefits that we see upon practicing this sport consistently including building confidence, reducing stress and improving […]

FitFactor: Breaking the Vicious Cycle: Investing Prophylactic Factor Use in Functional Body Mass

April 3, 2018

The importance of physical activity for everyone鈥檚 health, particularly those of us with bleeding disorders, cannot be overstated. Exercise builds lean muscle mass, manages our body weight and improves our heart and lung efficiency. Participating in a variety of physical activities from weight bearing exercises to cardio training is important as each one offers different […]

FitFactor: Kick March Off Right with Balanced Meals

March 5, 2018

Not only is March Bleeding Disorders Awareness Month, but it has also been designated National Nutrition Month! Take this time to evaluate your current eating habits. How many healthy foods are you eating consistently? What are you lacking? Do you eat too much of one thing? There is always room for improvement when it comes […]

FitFactor: Functional Training – Strengthen Joints and Muscles to Improve Everyday Movements

February 5, 2018

Functional training exercises train your muscles to work together and prepare you for daily tasks by simulating common movements you might do at home, at work or in sports. By using basic movement patterns like pushing, pulling, squatting and carrying, you build stability, strength and mobility that will in turn help with your daily movements. […]

Fit Factor: Inspiring Fitness Stories to Get You Going in 2018

January 9, 2018

Below, we鈥檒l introduce you to three such people: Trevor Dunn, a young man with von Willebrand Disease, Dawn Evans, an adult woman who is asymptomatic carrier of Hemophilia A, and Barry Haarde, an adult male with severe Hemophilia A.聽 All of them have discovered a form of physical activity that is enjoyable and adaptable to […]

Fit Factor: Spice-Up Your Holiday Dessert Menu

December 19, 2017

Looking for a new healthy holiday dessert? This Applesauce Spice Cake has a delicious, spicy aroma and taste. It has less sugar and fat, and more fiber than most desserts. Treat it like a coffee cake to be served for brunch or for dessert with a scoop of vanilla ice cream or a dab of […]

FitFactor: 10 Tips to Stay Healthy this Holiday Season

December 7, 2017

The holidays are upon us, and staying healthy during this season can be challenging.聽 While this is true for the general population, it is especially important for individuals with hemophilia or other bleeding disorders.聽 We understand the importance that activity and a聽healthy diet play in maintaining an ideal聽weight and decreasing the number of bleeding episodes […]

FitFactor Video: Swimming: A Safe and Efficient Workout

November 6, 2017

Swimming is often recommended as an ideal form of exercise for people with bleeding disorders for a few different reasons. To begin with, swimming allows one to strengthen their muscles in a way that doesn鈥檛 put weight on the joints, and therefore reduces the likelihood of bleed due to impact or pressure. It also enables […]

FitFactor: Stay Motivated for Fitness

October 3, 2017

For many of us, the biggest challenge to getting physical activity is just putting our minds to it. We all know how easy it is to talk ourselves out of something 鈥 and exercise is no exception. There are tons of ways we can keep our bodies healthy and active, so it doesn鈥檛 need to […]

FitFactor: Pre-Exercise Snacks to Boost your Workout

September 6, 2017

It鈥檚 5 o鈥檆lock on a weekday. You want to hit the gym, but you鈥檙e hungry and not sure if eating before you exercise will help or hinder your workout. What are the best foods to eat pre-workout? How much of them? How close to your workout time should you eat? Staying fit plays a big […]

FitFactor: Men鈥檚 Health 鈥 Simple Tips to Live By

August 8, 2017

Even though Men鈥檚 Health Month was in June, we can always take steps towards a healthier lifestyle no matter what time of year it is. In general, men experience poorer health and die younger than women in the U.S., according to the Department of Health and Human Services. The points below are important for all […]

FitFactor: Enjoying Summer

July 3, 2017

Summer is in full swing, and with so many fun things to do outside, it鈥檚 easy to act first 鈥 think later. But the hot summer months bring a certain level of risk, so here are a few precautions to take before heading outside. Heat and Sun: We鈥檝e all been there 鈥 we spend the […]

Fit Factor: This Summer, Keep Fit With The Fam!

June 5, 2017

With Father鈥檚 Day around the corner, now is the time to start thinking up fun, active ways to spend time with your dad. This year, add a new activity to do to make Father鈥檚 Day special, like climbing a mountain or going bird watching. Being physically active with your dad (and your family in general), […]

Fit Factor: Step up your Grilling Game this Summer

May 2, 2017

With summer just around the corner, we鈥檒l soon be able to pull out those grills for our favorite outdoor meals. Whether you鈥檝e got a taste for meat, fish, seafood, tofu or vegetables, grilling is one of the healthier cooking methods. Cooking food on a grill allows excess fat to drip away from the food, without […]

Fit Factor: Kick the Can

April 3, 2017

Not a big soup fan? Don鈥檛 write it off just yet! Many of us are familiar with only canned soup, which can often be less than appetizing. Most store bought canned soups are also high in sodium and devoid of nutrients. Try making homemade soup for a change. It is one of the most healthy […]

Fit Factor: Tips to Take Your Exercise Routine on Vacation with You!

March 6, 2017

Whether you are escaping the winter weather for some R&R by the beach, or heading to a relative鈥檚 home to catch up, travel disrupts your normal schedule and can make it harder to stay on top of your health and fitness routine. Working out is often easily forgotten on vacation as other activities take priority. […]

7 Ways to Stay Active in Winter

February 6, 2017

We all know that working out in the winter can feel like an impossible feat at times. However, once you start making it part of your regular routine, it鈥檒l turn into a simple task and become easier to sustain through other parts of year when the weather isn鈥檛 so harsh. Keeping your body healthy and […]

FitFactor: Toast for Good Health鈥ith Tea!

January 1, 2017

Now that winter is in full swing and the cold weather is upon us, it can be easy to forget to stay hydrated. However, just because you don鈥檛 feel thirsty, doesn鈥檛 meant your body has as much water as it needs. An easy way to hydrate (and to warm up) is by drinking tea. It […]

FitFactor: How Does Your List of Healthy Foods Compare with a Nutritionist鈥檚?

December 5, 2016

Do you feel that your views of what鈥檚 healthy align with the views of the experts? The New York Times published an interesting article a few months ago about public perception of what is 鈥渉ealthy鈥 and how these have changed over time. The study also highlighted what foods nutritionists believe to be the healthiest (and […]

FitFactor: The Benefits of Hitting the Weight Room

October 31, 2016

Weight training plays an important role in keeping your body fit and healthy. It鈥檚 a great way for people with bleeding disorders to strengthen muscles and joints and by doing so, reduce the frequency and severity of bleeds. We spoke with Michael Zolotnitsky, Doctor of Physical Therapy, about the benefits of weight training and his […]

FitFactor: Get Your Gears Going!

October 3, 2016

In late September, a group of community members, HFA staff, and sponsors rode, by bike, 156 miles from West Virginia to Washington, D.C. following the old mule tracks next to the C & O Canal. We started out on a Friday in West Virginia and finished at the canal鈥檚 beginning in Georgetown on Sunday, spending […]

FitFactor: Six Steps to Sleeping Well

September 5, 2016

When it comes to health and lifestyles, many of us do not put sleep at the top of our priority list. We may not realize the numerous benefits that sleep has on our bodies and minds. Not only does it give us the rest we need to replace the energy expended from the day but […]

Fit Factor: The Importance of a Whole Grain Diet

August 1, 2016

For many of us, our diet takes a back seat when our lives become busy and stressful. This leads us to consume more processed meals and snacks on the go. While these foods can be cheap and convenient, they have also been stripped of some of their nutritional value. Whole grain products rather than foods […]

Take a Hike! Safety Tips for the Trail

July 1, 2016

It is important for individuals with bleeding disorders to participate in some form of physical activity.聽 Being physically active helps to strengthen one鈥檚 muscles, bones and joints.聽 One of the many benefits of having a strong healthy body can be a reduction in the number of bleeding episodes an individual might experience. Of equal importance […]

The Ins and Outs of BMI

June 1, 2016

By Michelle Morath 鈥淗ealthy Bodies Bleed Less鈥 continues to be the mantra of HFA鈥檚 FitFactor program. It is our goal to get every community member at least considering the positive effects that physical activity and a healthy diet can have not only on their joint health, but also their overall health and sense of well-being. […]

3 Great Smoothies for National Beverage Day

May 6, 2016

May 6, 2016 is National Beverage Day. Why not celebrate with these three delicious smoothie recipes from HFA’s FitFactor partnership with the folks over at SuperKidsBook.com? Berry Beet Smoothie 1/2 c. Vanilla yogurt 1 Banana 1/2 c. Fresh or frozen Strawberries 1/4 c. Cooked beets Banana Orange Delight 1/4 c. Plain yogurt 1/2 c. Orange […]

Recipe: So Easy Slow Roasted Salmon

March 29, 2016

Being at a healthy weight is an important step for people with a bleeding disorder to take in order to maintain healthy joints. Eating a diet that includes a variety of clean, natural foods is a great way to get to or maintain a healthy weight.聽Following the MyPlate guidelines a healthy diet should include plenty […]

FitFactor: Eat Healthier with MyPlate

February 26, 2016

In an effort to make healthier food choices easier to understand, the U.S. Department of Agriculture created 聽a simple and聽familiar visual, that would be easy to remember and use, a place setting.聽 MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The […]

New Dietary Guidelines for Americans

January 15, 2016

Last week, the U.S. Departments of Health and Human Services and Agriculture聽released the聽2015-2020 Dietary Guidelines for Americans.聽The Dietary Guidelines for Americans is聽a trusted resource for evidence-based nutrition recommendations and serves to provide the general public, as well as policy makers and health professionals with the information they need to help the public make informed choices […]


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