Eat healthy.

You may have told your family, “Eat your fruits and vegetables”. It’s good advice for moms too!

• Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
• Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
• Most fruits and vegetables are filling and naturally low in fat and calories.

Limit foods and drinks high in calories, sugar, salt, fat, and alcohol.

Move more.

Add physical activity to your life; it’s one of the most important things you can do for your health.

There are many benefits to physical activity. It can help:

• Control your weight
• Reduce your risk of cardiovascular disease
• Reduce your risk for type 2 diabetes and metabolic syndrome
• Reduce your risk of some cancers
• Strengthen your bones and muscles
• Improve your mental health and mood
• Improve your ability to do daily activities and prevent falls, if you’re an older adult
• Increase your chances of living longer

There are a lot of ways to get the physical activity you need. Walk, run, dance, bike, swim, garden, or do anything else that will help you get the recommended minimum 2½ hours of moderate physical activity each week.

Sleep well.

Insufficient sleep is associated with a number of chronic diseases and conditions such as diabetes, cardiovascular disease, obesity, and depression. How you feel and perform during the day is related to how much sleep you got the night before. How much is enough? Consider these sleep guidelines for different age groups.

Manage stress.

Stress can be beneficial by helping you develop skills to cope with and adapt to new and potentially threatening situations throughout life. However, the beneficial aspects diminish when the stress is severe enough to overwhelm your ability to take care of yourself and your family.
The best ways to manage stress are through self-care:

• Avoid drugs and alcohol
• Find support
• Connect socially
• Stay active

Share history.

Know and pass on your family health history, which is a written or graphic record of the diseases and health conditions present in your family. Family members share genes, behaviors, lifestyles, and environments that together may influence their health and their risk of chronic disease. Your family’s health history could be important for determining your and your child’s health risks too.

Reduce risks.

Pregnancy problems may cause health problems later in life. For example, women who have gestational diabetes or hypertension during pregnancy are at a higher risk of developing cardiovascular and metabolic diseases as they get older. Reduce your risk for chronic disease with lifestyle changes such as these:
Before getting pregnant, talk to your doctor about preconception health care. Be sure to tell him or her about any medical conditions you might have, such as arthritis, diabetes, eating disorders, high blood pressure, and sexually transmitted diseases. For more information, visit CDC’sPreconception Care website.

Stop smoking. If you are attempting to quit smoking, contact 1-800-QUIT-NOW (1-800-784-8669) or visit CDC’s How to Quit website.

Get recommended check-ups for your age group, whether you are 25 or 65.

Check yourself.

Many women experience depression, including pregnant women, postpartum women, and women who are not pregnant. Depression is common. If you are worried about the way you have been feeling, it is important to tell a doctor or nurse about your concerns. If you are thinking about harming yourself or know someone who is, tell someone who can help immediately.

Share love.

Show others you care about their health. Send them a health e-card and add a special message.

Show your love by planning your next pregnancy and engaging in healthy behaviors before becoming pregnant.

CDC Office of Women’s Health (May 2, 2013) Retrieved May 3, 2013 from http://www.cdc.gov/women/mothersday/

A man’s heart weighs ~10 ounces while a woman’s heart weighs ~8 ounces. When women
have a heart attack- and more than 1 million do each year- the symptoms are usually nausea,
indigestion and shoulder aches rather than the hallmark chest pain men usually experience.
ben’t smoke, keep your blood pressure and cholesterol levels in check and watch for the
obvious and more subtle warning signs your heart could be in trouble.

Laughter is the good heart medicine. A good belly laugh can send 20% more blood
flowing through your entire body. One study found that when people watched a funny movie,
their blood flow increased. That’s why laughter might be the perfect antidote to stress.
When you laugh, the lining of your blood vessel walls relax and expands.

You are more likely to have a heart attack on Monday morning than at any other time of
the week.

Morning is the prime time for heart attacks. Levels of the stress hormone cortisol
peaks early in the day and when this happens, cholesterol plaque that has built up in the
arteries can rupture and block the flow of blood to the heart. And the rise in blood pressure
and increased heart rate from the stress of returning to work after the weekend is a perfect
recipe for the Monday morning heart attack.

If you’re tempted to skip your flu shot, consider this: Getting vaccinated cuts risk for a heart attack or stroke by up to 50 percent, according to two studies presented at the Canadian Cardiovascular Congress.

Scientists from TIMU Study Group and Network for Innovation in Clinical Research analyzed published clinical trials involving a total of 3,227 patients, half of whom had been diagnosed with heart disease. Participants, whose average age was 60, were randomly assigned to either receive flu vaccine or a placebo shot, then their health was tracked for 12 months.

Those who got the flu shot were 50 percent less likely to suffer major cardiac events (such as heart attacks or strokes) and 40 percent less likely to die of cardiac causes. Similar trends were found in patients with and without previous heart disease. The findings suggest “that flu vaccine is a heart vaccine,” lead study author Jacob Udell told Fox News.

Why do flu shots help prevent heart attacks? To learn more, I talked to Bradley Bale, MD, medical director of the Heart Health Program for Grace Clinic in Lubbock, Texas.

Flu and Heart Attacks Strike in Tandem

A number of studies have shown a link between heart attacks and a prior respiratory infection. A 2010 study of about 78,000 patients age 40 or older found that those who had gotten a flu shot in the previous year were 20 percent less likely to suffer a first heart attack, even when such cardiovascular risks as smoking, high cholesterol, hypertension and diabetes were taken in account.

Scarier still, researchers report that up to 91,000 Americans a year die from heart attacks and strokes triggered by flu. This grim statistic prompted the American Heart Association and American College of Cardiology to issue guidelines recommending vaccination for patients with cardiovascular disease (CVD). The CDC advises flu shots for everyone over six months of age, but cautions that certain people should check with a medical provider before being immunized.

Sadly, fewer than half of Americans with high-risk conditions like heart disease get the shot, leaving themselves dangerously unprotected against both flu complications and cardiovascular events. In fact, the CDC actually uses heart attack rates to track seasonal flu outbreaks, says Dr. Bale. “They look for areas with a sudden surge in heart attacks and send a team to investigate, because the cause is almost always a spike in flu cases.”

The Inflammation Connection

To picture how flu could ignite a heart attack or stroke in someone with CVD, think of cholesterol plaque as kindling, says Dr. Bale. “Inflammation, which has recently been shown to actually cause heart attacks, is what lights the match, causing plaque to explosively rupture through the arterial wall.”

When a plaque rupture tears the blood vessel lining, the body tries to heal the injury by forming a blood clot. If the clot obstructs a coronary artery, it can trigger a heart attack, while a clot that travels to the brain could ignite an ischemic stroke. It’s a myth that plaque buildup alone sparks heart attacks, since numerous studies have shown that what chokes off flow to the heart is a clot.

“Inflammation is a key player in destabilizing plaque, explaining why some people with relatively little build up in their arteries have heart attacks or stroke, while others with substantial plaque deposits never suffer these events,” says Dr. Bale, who advises all of his patients to get flu shots to guard against inflammation, the body’s response to viral and bacterial infections.

Another surprising benefit of getting a flu shot is reduced risk for pulmonary embolism (a blood clot in the lungs) and deep vein thrombosis (a clot in the legs). A 2008 study found that the threat of developing these problems dropped by 26 percent overall in participants who had been vaccinated in the previous year, with a 48 percent risk reduction in patients younger than 52.

Other Vaccines that Reduce Heart Attack Risk

Along with a flu shot, Dr. Bale recommends two other vaccinations to reduce heart attack and stroke risk if you’re 50 or older and have CVD. If you don’t have plaque in your arteries, you should still get these shots, but at an older age, as discussed below:

• The herpes zoster vaccination against shingles. This shot protects against reactivation of the chickenpox virus almost everyone was exposed to during childhood. The virus, which lies dormant in nerve cells, can flare up, typically in older people, and cause a blistering skin rash that can lead to chronic nerve pain. Two large studies report that people who develop shingles are at up to four times higher risk for stroke, highlighting the value of vaccination. While shingles usually targets people who are 60 or older, about 20 percent of cases occur in people ages 50 to 59, which is why Dr. Bale advises being vaccinated at 50 if you have CVD. The CDC recommends the shot for everyone who is 65 or older, and people who are 19 or older and smoke or have asthma.
• Vaccination against pneumococcal pneumonia. If you’re 65 or older—or younger with risk factors for pneumonia—such as heart failure, chronic pulmonary disease, or diabetes—the CDC advises being immunized against pneumococcal pneumonia. A study of more than 84,000 people found that those who had been vaccinated were at lower risk for both heart attack and stroke. Given these benefits, Dr. Bale advises heart patients to be immunized at 50.

Collier Cool, Lisa (2012) The Shot That Prevents Heart Attacks. Retrieved November 27, 2012 from http://health.yahoo.net/experts/dayinhealth/shot-prevents-heart-attacks

For many people, autumn events like Halloween and Harvest Day are fun times to dress up in costumes, go trick-or-treating, attend parties, and eat yummy treats. These events are also opportunities to provide nutritious snacks, get physical activity, and focus on safety.

Below are tips to help make the festivities fun and safe for trick-or-treaters and party guests.

Going trick-or-treating?

Expecting trick-or-treaters or party guests?

• Provide healthier treats for trick-or-treaters such as low-calorie treats and drinks. For party guests, offer a variety of fruits, vegetables, and cheeses.
• Use party games and trick-or-treat time as an opportunity for kids to get their daily dose of 60 minutes of physical activity.
• Be sure walking areas and stairs are well-lit and free of obstacles that could result in falls.
• Keep candle-lit jack-o’lanterns and luminaries away from doorsteps, walkways, landings, and curtains. Place them on sturdy tables, keep them out of the reach of pets and small children, and never leave them unattended.
• Remind drivers to watch out for trick-or-treaters and to drive safely.

Follow these tips to help make the festivities fun and safe for everyone!

CDC Office of Women’s Health (October 2011) Retrieved October 10, 2012 from http://www.cdc.gov/family/halloween/

Atlantis Urgent Care gives a preservative-free flu shot, which is an inactivated vaccine (containing killed virus) that is given with a needle, for people between the ages of 4-65.

Seasonal flu vaccines protect against the three influenza viruses (trivalent) that research indicates will be most common during the upcoming season. The viruses in the vaccine can change each year based on international surveillance and scientists’ estimations about which types and strains of viruses will circulate in a given year.

About 2 weeks after vaccination, antibodies that provide protection against the influenza viruses in the vaccine develop in the body.

Why should people get vaccinated against the flu?

Influenza is a serious disease that can lead to hospitalization and sometimes even death. Every flu season is different, and influenza infection can affect people differently. Even healthy people can get very sick from the flu and spread it to others. Over a period of 31 seasons between 1976 and 2007, estimates of flu-associated deaths in the United States range from a low of about 3,000 to a high of about 49,000 people. During a regular flu season, about 90 percent of deaths occur in people 65 years and older. The “seasonal flu season” in the United States can begin as early as October and last as late as May.

During this time, flu viruses are circulating in the population. An annual seasonal flu vaccine (either the flu shot or the nasal-spray flu vaccine) is the best way to reduce the chances that you will get seasonal flu and lessen the chance that you will spread it to others. When more people get vaccinated against the flu, less flu can spread through that community.

How do flu vaccines work?

Flu vaccines (the flu shot and the nasal-spray flu vaccine (LAIV)) cause antibodies to develop in the body about two weeks after vaccination. These antibodies provide protection against infection with the viruses that are in the vaccine.

The seasonal flu vaccine protects against three influenza viruses that research indicates will be most common during the upcoming season. Three kinds of influenza viruses commonly circulate among people today: influenza B viruses, influenza A (H1N1) viruses, and influenza A (H3N2) viruses. Each year, one flu virus of each kind is used to produce seasonal influenza vaccine.

Hurricane season is upon us once again. It’s important to be prepared in case a storm reaches a “warning” status for our area. Experts at the American Red Cross say planning is the key.

You should keep a disaster supply kit that includes:

• A flashlight and portable radio with extra batteries
• Sleeping bags or blankets
• A few personal hygiene items
• A small tool kit and a multipurpose penknife
• A roll of duct tape
• Prescription drugs to last up to a week
• A first aid kit with basic over-the-counter drugs
• A three-day supply of clean water—one gallon per person per day
• A three-day supply of food—canned vegetables and fruit, packaged crackers, granola bars and other dry foods are best

For more information and to find Red Cross activities and opportunities for service in your area, visit the American Red Cross website at www.redcross.org.

Fortunately, the benefits of having a physical at Atlantis Urgent Care makes it easy to cross this important “to do” off your list:

• Convenient – Atlantis Urgent Care is open 7 days a week with extended hours

• Affordable – the cost is significantly less than a regular doctors office visit
• No appointment needed – Walk in any time or pre-register on our web site to save your place in line.

A sports physical will include the following:

• A review of medical history
• A recording of height and weight
• A reading of blood pressure and pulse

Deductible:  A deductible is usually a fix dollar amount that you have to pay out of your own pocket before the insurance will cover the remaining eligible expenses.

Depending on the insurance plan, the deductible can range from $0 all the way up to thousands of dollars. It can also be paid per sickness/injury (per condition) or per certificate period.

As a rule of thumb, the higher the deductible the lower the premium (price to buy the plan) would be and vice versa. Be sure to choose the deductible that is appropriate for your circumstances when purchasing an insurance policy.

Coinsurance: A coinsurance is usually a percentage that the insurance will pay toward your eligible medical expenses. Some common coinsurance includes: 100%, 80/20, 90/10 and 50/50. As an example if you have a 80/20 coinsurance, it means that the insurance company will cover 80% of your medical cost and you are responsible for paying the other 20% yourself.

A deductible is commonly use together with a coinsurance. In this case you would pay the deductible amount first and after you would have the left over coinsurance amount.

Copay (copayment): Copays are similar to deductible, it is usually a fix amount of money you have to pay each time you need to use the insurance. A copay is usually small amount that you pay which applies to certain benefits like general doctor visit or prescription medication.

An insurance policy may have a deductible, coinsurance, copay, any combination of the three or none at all.

Researchers had 23 men and women watch TV for one hour without moving and for a second hour while stepping in place during the commercials. They stepped at a moderate pace (100 to 120 steps per minute), lifting each leg six to eight inches off the ground.

During the hour that they stepped during the ads, the participants were active for 21 minutes and took roughly 2,100 steps. They also burned about 150 calories, nearly double the 80 calories they burned during the hour they sat still. The average person burns 150 calories walking for a half hour at a brisk pace (3 mph).
What to do: Get up off the couch (or out of your desk chair) and move, even if it’s only for a few minutes at a time. A typical half-hour TV show has eight to 12 minutes of commercials, and American adults spend three to five hours a day watching TV. If they stood up and stepped in place during the commercials, they could burn an extra 200 to 350 calories a day.

(2012, April). Step to It. Nutrition Action Healthletter, 8.