Diet is an important component of weight loss. There are many reasons to lose weight including wellness, decreasing risk for diabetes, decreasing risk of cardiovascular disease, relief from joint pain and the list goes on.
We have all heard that we need to eat a “healthy diet”, but what is a healthy diet? Here are some recommendations, however,this is not meant to replace your personal provider’s dietary recommendations for you. If you have specific health concerns or are being treated with medications speak with your provider before making changes. How many calories each person needs in a ...
7 steps to healthy living & healthy weight
There are seven steps for raising confident healthy-weight children who naturally enjoy good health in body, mind and spirit:
1. Normalize activity. Active living is basic to good health. Be active with your children. Have fun together in a variety of activities.
2. Normalize eating. Establish regular mealtime eating habits - three meals a day and one or two snacks - beginning with breakfast. Stop all dieting and food restriction. Instead, help your children respond to their own internal signals of hunger and fullness, so they eat when hungry ...
PRE-DIABETES: DON’T LET IT LEAD TO TYPE 2
Before being diagnosed with Type 2 diabetes, most people develop “pre-diabetes,” a serious medical condition in which blood glucose levels are higher than normal.
People with pre-diabetes often have no signs or symptoms, or don’t recognize them because they develop slowly over a period of time.
If you are overweight and age 45 or older – You should be checked for pre-diabetes during your next routine medical office visit.
If your weight is normal and you are over age 45 – You should ask your doctor during ...
Halloween should be an exciting time of year for children and their parents, but too often the celebration devolves into tragedy. This season, make safety the top priority for your family.
Best Practices for Parents
The U.S. Centers for Disease Control and Prevention (CDC) has compiled a list of Halloween best practices.
Follow these tips to keep your family safe.
1. Always accompany young children when trick-or-treating.
2. Watch for motorists and cross alleys carefully.
3. Only visit houses that are well-lit when trick-or-treating.
4. Use reflective tape or other light-up devices to increase your child’s ...
Tick and Tick-borne Disease Season is Here
Experts are warning that this year’s tick season could be worse and more widespread than ever due to milder winters, booming mice and deer populations, and the 2015 abundant acorn crop. Unfortunately, with the projected increase of ticks, the threat of tick-borne disease, including the most common, Lyme disease, also increases.
The best way to avoid contracting a tick-borne disease is to practice proper preventive measures, which include the following:
Wear light-colored clothing, including long-sleeved shirts and pants when in wooded areas, and tuck pant legs into socks or boots. Keep ...
Are You Getting Enough Calcium?
Calcium is the most abundant mineral in your body. Consuming enough calcium is critical for keeping your bones and teeth strong and for maintaining the function of your nerves, heart and muscles.
Failing to get enough calcium can stunt children’s growth and can increase the risk of developing osteoporosis. The current recommended dietary allowance (RDA) by age group is as follows:
• 1-3 years—700 mg daily
• 4-8 years—1,000 mg daily
• 9-18 years—1,300 mg daily
• 19-50 years—1,000 mg daily
• 51-70 years—1,000 mg daily (men) and 1,200 mg daily (women)
Making nutritious food choices can be difficult on a limited budget. Choosing the foods you purchase carefully can help you maximize nutrition while sticking to your budget.
Breads and grains
• Look for bargains on day-old bread and bakery products.
• Buy regular rice, oatmeal and grits instead of the instant and flavored types.
• Try whole-grain bread and brown rice to add nutrients and variety to meals.
Vegetables and salads
• Look for large bags of frozen vegetables. They may be bargains and you can cook the amount you need, close the bag tightly and freeze ...
Today, 18 percent of children and teens in the United States are obese. Public health officials have classified childhood obesity as an epidemic.
How does being overweight affect a child’s health?
Overweight children are at a much greater risk for health problems now and in the future than children who are within a healthy weight range. Serious weightrelated conditions such as high blood pressure, high blood cholesterol, Type 2 diabetes, asthma, accelerated growth, hip or knee pain, depression, low self-esteem, sleep apnea, and liver and gallbladder problems are seen more frequently by pediatricians in overweight children. The longer a ...
Between hectic schedules, stress and difficulty sleeping, many people find themselves fatigued during the workday. Fortunately, there are steps you can take to reduce your fatigue levels and stay more alert at work.
Risks of Fatigue
Symptoms of fatigue include moodiness, drowsiness, loss of energy, and lack of motivation and concentration. These are not ideal qualities to display at your job. Not only does fatigue make you less productive and less personable, it can also cause a serious safety risk if you work in a hazardous position.
Quick Energy Boosters
The following strategies can help boost your energy:
Migraine headaches are episodic, recurrent, throbbing headaches that usually occur on one side of the head. Migraines last from several hours to several days, and are often accompanied by nausea, vomiting and sensitivity to light and sound.
Types of Migraine
Migraines are classified into two types: classic or common. Classic migraine, or migraine with aura, is a migraine that is preceded by visual disturbances such as flashing lights, jagged lines or distorted images. There can also be neurological symptoms including numbness or weakness on one side of the body, severe dizziness or difficulty speaking. These pre-headache symptoms are the ...
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.
Osteoporosis means “porous bone.” Viewed under a microscope, healthy bone looks like a honeycomb. When osteoporosis occurs, the holes and spaces in the honeycomb are much larger than in healthy bone. Osteoporotic bones have lost density or mass and contain abnormal tissue structure. As bones become less dense, they weaken and are more likely to break. If you’re ...
Heart disease is a common term for coronary artery disease. It is the number one cause of death in both men and women over the age of 60 in the United States.
Heart disease is caused by atherosclerosis—a buildup of plaque in the inner walls of the arteries—which narrows, slows or blocks the flow of blood to the heart.
Controllable risk factors for heart disease include the following:
High blood pressure
High LDL cholesterol
Type 2 diabetes
Being overweight or obese
Lack of physical activity
Using illegal drugs, such as cocaine
The symptoms ...
Exercise is a great way to combat stress, lose weight and boost energy. To get the most from your workouts, you should add warming up, cooling down and stretching to your routine. These three simple steps are proven to help prevent painful and costly injuries.
Warming up allows your body time to adjust from rest to activity. It increases blood flow to the muscles so they stretch easily, reducing the risk of torn muscles. It also lubricates joints, which reduces friction and wear, and carries oxygen to the heart. To effectively warm up:
Use movements that are similar ...
While many anticipate happy holidays, others dread the season. If you feel stressed, the obligations at holiday time can take their toll on even the most cheerful of people. Here are some tips to help you minimize holiday stress.
Causes of Stress
Ask yourself what exactly about the season makes you feel stressed. Your feelings may be triggered by the following:
Unhappy childhood memories
Relatives that are particularly difficult
Reflecting on how life has negatively changed over the course of the year
The monotony of the season – seeing the same faces, eating the same food, going through the ...
Myth: The flu isn’t so bad.
Fact: The flu can lead to serious illness, including pneumonia, even for otherwise healthy people. Plus, a normal bout of the flu can keep a person out of work or school for several days.
Myth: The flu vaccine will make you sick.
Fact: The flu vaccine cannot give you the flu, although you may get side effects like a sore arm, low fever or achiness. Side effects are generally mild and short-lived.
Myth: Healthy people don’t need a vaccine.
Fact: Anyone can become sick with the flu and experience complications, even people who ...
What is Diabetes? Type 2 diabetes happens when your body cannot use insulin the right way or when the pancreas cannot make enough of it. Insulin is a hormone that helps your body use sugar from your food as energy. If you do not have enough insulin, too much sugar stays in your blood and raises your blood sugars.
You can have problems with the way insulin works in your body if you are overweight, get little or no exercise, or have diabetes in your family. Diabetes is a lifelong disease. But it can be prevented or delayed with a ...
It is important to protect your skin. Ways of doing this include using sunscreen, hats with wide brims, sunglasses, loose fitting, tightly woven clothing that covers arms and legs, and going in the shade when possible. More sun exposure can put you at risk for skin cancer.
Concerning signs of potential skin cancer:
Look for the ABCDE of skin cancer. See a provider if you notice any asymmetry, border irregularity, color changes, diameter increase, or evolution of your moles.
If you get a sunburn home care includes using cool cloths on the area, cool showers or baths, apply aloe ...
What is blood pressure?
Blood pressure is the force of the blood on the artery walls as the heart pumps blood through the body. The arteries are the blood vessels that carry blood from the heart to the rest of the body.
When the heart contracts it pumps blood through the blood vessels. Each time the heart contracts, the blood pushes harder against the walls of the arteries than it does when it rests between beats. This means that the pressure of the blood on the artery walls is greatest each time the heart contracts, which is the systolic ...
Regular exercise is one of the best things you can do to improve your health. It should be something you enjoy doing so you can make it part of your lifestyle. If you don't like doing it, you probably won't stick with it for very long. I recommend reading one of Dr. Kenneth H. Cooper's books for specific suggestions on exercise. He is a world expert on aerobic exercise and is very motivating. He has a web site at www.cooperinst.org. If you're into high tech fitness, you may want to try www.biofitness.com. To estimate how long you will live, take ...
Allergic rhinitis occurs when the nose and the ears, eyes, sinuses, and throat come into contact with an allergy causing substance. Common allergens are pollens, molds, dust, and animal dander. Common symptoms of allergic rhinitis include itchy, runny nose, sneezing, nasal and head congestion. Other symptoms can be fatigue and lethargy, itchy throat, postnasal drainage, itchy, and watery eyes.
You can be diagnosed with allergies based on symptoms or there are skin scratch or prick tests. Allergy tests are expensive. Your healthcare provider will probably recommend that you try treating your symptoms with medicine first. If medicines do ...
The Autism Society has been celebrating Autism Awareness Month since the 1970s. Autism affects 1 in 68 children and 1 in 42 boys. It is the fastest growing developmental disability in the U.S.
Thank you to our nominators and to North Idaho Business Journal in granting our business the HONORARY BEST OF 2014 Family Medicine Clinic's award.
We certainly appreciate the recognition of our entire staff.