Now that we’ve given you the basics on the benefits of Cardio exercise, the three different types of exercise you should engage in, and the recommended amount of exercise you should do a week, why don’t we get a little more into what Cardiorespiratory exercise means! If you have no idea what I’m talking about, fear NOT! Just take a quick peek at the video from week 2 to get a quick reminder! Don’t forget that we have an awesome challenge for the week, so keep watching so you don’t miss out on those rewards points! So let’s get right into what CARDIORESPIRATORY exercise is:? Benefits of Cardio The word tells you what it does: It gets your heart pumping faster and makes you breathe faster. It is considered an AEROBIC exercise. You will break a sweat! Those jumping jacks are right for you! Sweat is good! So if you look like you just stepped out of the shower, well then my friend, you did a job well done! Cardio is broken up into two types of exercises:? The MODERATE intensity and VIGOROUS intensity. Moderate intensity includes things like Cardio two types of exercises:– The MODERATE intensity and VIGOROUS intensity Benefits of Cardio Dancing, Hiking, Riding bike, Walking fast. Vigorous-intensity includes things like Jumping rope, Running, Swimming, Basketball. Cardio is broken up into two types of exercises:– The MODERATE intensity and VIGOROUS intensity Burpee, I know those dreaded burpees! And if you’ve never heard of these before, it’s okay! We’ll show you what they look like and how to do them. and in time, you’ll see why they are “dreaded.”✓ But it feels so good when you’re done. And they work so well to get your heart pumping like crazy! Its why I mention them here.✓ Quick thing: Any of the above exercises can be either moderate or vigorous depending on HOW you do them.✓ Take dancing depending on the kind of music, dancing can be moderate, like a slow romantic song like boleros, or it can be very vigorous too. Merengue, Salsa, and even vallenatos can be so quick-paced, it will make you break a sweat. Even after just one song, you might end up begging for a CHAIR and a GLASS OF WATER. Not to mention your LEGS CAN GET SHAKY from all that Benefits of Cardio. Been there, done that. CHECK! Then there are those non-typical exercises that you don’t even consider exercise because they are daily activities. Mopping, sweeping, washing dishes, gardening. Have you ever started sweating while you clean your room or clean your house? Oh, and don’t even get me started on the stairs. If you use stairs instead of an elevator, Up and down the stairs hat sounds like cardio to me! And it feels like cardio too! You just give that a try and let your family know how you feel! You could even just add some music and dance while you mop, and you have a full cardio workout done! If you’re cleaning your room, do the same! Adding your favorite tunes encourages exercise. Have you ever walked through a gym? Maybe seen a spinning class happening even on T.V shows. The music is so loud! Everyone is sweating; the leader is screaming! It’s almost like a club! But the only thing people are drinking is water! So…how is it that any exercise can be both moderate or vigorous? How do you know which is which?: Easy!? If you can gossip with a pal, talk about the latest telenovela, girl or boy problems, then its MODERATE.. if you can sing.. We’ll then you’re on your way to joining the turtle club.. so pick up the pace! If you can’t gossip because you’re gasping for air and can’t even hear yourself think its VIGOROUS. MUST KNOW In cardio, breathing fast is okay, especially during high-intensity exercise. BUT if you ever feel PAIN in your CHEST or your JAW.. stop. Listen to your body! It is smart! If you get dizzy, stop. Rest. Sit Down. Be safe. Exercise is all about being SAFE, having FUN, and being ACTIVE.? BUT let’s get back to food. Because I love food, don’t you? Have you ever had one of those days where it feels like your stomach is what we would say in Spanish “un barril sin fondo”? You eat and eat, and still, you don’t feel full! Ugh!!! It’s so frustrating. I know! And you end up eating very unhealthy things, and then you regret it, and you feel gross, and the next day your pants don’t fit. I know the feeling! Well, how about the obvious! You’re hungry!!!! DUH! Who would have thought that you feel hungry because you actually are? It is clearly normal to feel hunger, so if you are hungry, feel free to reach out for some awesome healthy snacks. Emphasis on HEALTHY, hello! https://youtu.be/B-Bk5mDSBAc Okay, but what if you’ve already had an enormous meal and a few snacks, and you just ate a few minutes ago, and you feel the urge to eat everything? Here are a few other reasons why you might feel this way and trust me. I have thought them all, so you are NOT alone. Boredom: Ever been sitting around with nothing to do and so you instinctively walk over to the fridge to see what might “entertain” you? So what do you do? Find another distraction! Exercise is pretty distracting, so I would say do that, ha! But if that’s not what you have in mind, call a friend and meet up with them. See what happens to that natural urge to reach for food when you’re feeling a bit bored. You’re eating less filling food: Foods like refined rice or bread, even cereals can fill you for a bit.. until the energy you get from it disappears, and you understand that sudden need to feed again! Ay! “But I just ate”! So what do you do? Replace those cereals with things like oatmeal, or whole wheat, add those fibrous foods like fruits and veggies! The fullness from
Potassium of Potassium Everyone always says, Health Benefits of Banana: Eat your bananas to get potassium. But do any of potassium why is potassium so important? I’ll give you a few. A lower risk of strokes lowers the risk of congestive heart failure and overall cardiovascular disease. Potassium is good for? Health Benefits of Banana in Muscle Building! It helps maintain body growth. Has an impact on the electrical activity of the heart (arrhythmias) Overall! Potassium is important for overall health, and bananas are potassium of potassium!??? Good source of vitamin B6 Low vitamin B6 has a lot of nasty effects on your body. These include scaling at the mouth (cheilosis for those Curious George types out there!), anemia, swollen tongue (glossitis), depression, confusion, and even lowers your immune function. In children, it can cause seizures (convulsions), among other things.? This is why bananas are great! They contain 20% of your daily value required intake of vitamin B6!???? Might help with Migraines! A study was conducted to evaluate the effect of magnesium in migraines. Infusion of magnesium during a migraine attack resulted in immediate and prolonged relief. Continued oral magnesium may even help prevent frequent migraines. But what does this have to do with bananas? Well, bananas have an 8% daily value of magnesium needed. According to the NIH, low magnesium has been linked to a few chronic disorders, including high blood pressure, cardiovascular disease, type 2 diabetes, osteoporosis, and migraines!? Great as a pre- or post-exercise nutritious snack??? A study compared the effects of Gatorade versus banana ingestion in a group of cyclists. If equal amounts of Gatorade and banana were given, the results were similar. However, although bananas had higher antioxidant activity, there was no change in oxidative stress in the body. There was also a higher increase in dopamine levels in the body after banana ingestion, but no effects on the heart. Usually, dopamine increases the amount of blood pumped by the heart (cardiac output), increases heart rate, and blood pressure. Still, the levels from the banana after it’s metabolized are too low to have any effect. Overall, even though it doesn’t have a significant impact on oxidative stress from the exercise you do, or increase heart function during exercise: It is just as good as Gatorade to replenish yourself after a hard workout and even before to fuel yourself.????? Benefits of Banana for Intestinal Health Bananas contain fibers called Pectin and Starch. One of the lesser-known Health Benefits of bananas is that unripe bananas contain more pectin and resistant starch, which helps them stay longer in your intestines and reach your colon—great news for your digestive health! Because fiber draws water and promotes the right bowel movements. Also, a study found that pectin has some anti-cancer activity and might, therefore, help protect against cancer, and more specifically, colon cancer.???? It may help with weight loss! For all those calorie counters out there, bananas are your friends! Only 107 Kcal per banana! Both pectin and resistant starch stimulate feelings of fullness. In fact, resistant starches have proven to promote satiety and weight loss.???? It lowers fat storage in fat cells (adipocytes) and preserves lean body mass. According to the study from 2014 by Higgins, “retention of lean body mass during weight loss or maintenance would prevent the decrease in basal metabolic rate and, therefore, the decrease in total energy expenditure, that occurs with weight loss”. What does this mean? Weight loss usually slows your metabolism by retaining your lean body mass with the help of resistant starches; your metabolism stays the same, promoting more weight loss! Resistant starch is now thought of as ‘weight loss wonder food’ because of these properties. Studies also show that people who have diets high in soluble fibers, like resistant starch, have lower body weight. Meals high in fiber are also lower in fat and calories, which promotes weight loss and weight maintenance. This is why bananas are often considered to be a great fat loss and weight loss food! BUT! If you have bowel issues such as constipation, it is best to steer clear of bananas. Some studies show that whether they are raw or ripe, bananas may induce constipation.???? If already constipated, bananas might worsen it, especially in children. It is recommended not to give bananas to children with constipation. Also, according to the FDA, people who take diuretics (water pills like furosemide or triamterene without hydrochlorothiazide) or ACE inhibitors (captopril) should not eat potassium, in potassium like our bananas here! Why? These medications cause your bPotassiumtain potassium. Potassium, much potassium is just as potassium as low Potassium? Like I always say! Moderation is the key! And always always always talk to your doctors if you have any concerns. SIDE NOTE: Under-ripe bananas are best! Especially for diabetics While exploring the Benefits of bananas, it’s important to note that ripe bananas contain more sugar and soluble starches, which is why they may not be the best choice for people with diabetes. However! Under-ripe Bananas have a low to moderate glycemic index; this means that it doesn’t raise your blood sugar too much. The under-ripe bananas’ glycemic index of 30, whereas the ripe bananas’ glycemic index of 60, with an average index of all bananas of 51.???? A study in 2014 showed that daily consumption of bananas is harmless to both diabetics and patients with high cholesterol. The NIH even includes bananas in the groups of foods diabetic patients should eat to have a healthy diet, and they don’t specify whether they should be under-ripe or ripe. In summary! Bananas are amazing! Granted, you eat them moderately! Excessively eating or drinking anything is just as bad as never doing it! Find the balance! And if you have diabetes, don’t
Tips For First Year Of Family Medicine Residency: Congratulations! You’ve graduated medical school and MATCHED into a Family Medicine Residency Program. You made it! You’ve worked hard, taken your exams, and broken your booty to get to where you are now.✓ Tips for a First Year Dr. Veronica Rodriguez Family Medicine Resident You can now introduce yourself to patients as DOCTORS! That proud moment you’ve been waiting for. BUT then…your body begins to feel like it doesn’t belong. Your mind tricks you into thinking, “there is no way I’m a doctor”, “I don’t know what I’m doing”, “How can I possibly call myself a doctor”. This is all normal. Imposter Syndrome is a real thing. It comes hard and stays for a while. Cling to it… it will push you to read more, pay more attention, listen harder, and remember.✓ It will force you to become better. So why do we all feel this way? Because We’re Not Wrong. Let Me Explain. When I think of the life cycle of a medical professional, I very much believe it is like that of a frog.???? Undergrad = eggs. Medical student = embryo. Intern = tadpole. 2ndyear resident = tadpole with hind legs. 3rdyear resident = look like adult frogs but still have a small tail Attending = frog.???? All Interns are tadpoles. No legs, still growing. Not ready but on their way. That’s right. I myself am a tadpole, but I’m about to sprout my hind legs soon! It’s just a few months away.???? So naturally, you don’t feel ready. Yet, you are. Intern year is a combination of 3rdand 4thyear of medical school on steroids and then throw in a significant splash of responsibility.✓ Each patient is yours; their outcomes are yours. It becomes your responsibility to care for them. Has the fear set in? Good. And now, let me reassure you. Although you are thrown in headfirst without the least idea of what to do, there is a massive safety net underneath you ready to catch you if you fall. Although you are making every medical decision, you have guidance if you don’t know what to do. The key is to recognize when you don’t see what you are doing.???? Believing you know more than you do, is more dangerous than admitting you don’t. Your attendings will fill in the gaps in care, add things, take things off, increase or decrease meds, or doses and add diagnosis you missed or just alter it a bit. These patients are yours, but they are also your attending’s, but don’t let that make you lazy now. Family Medicine has the beauty of being all-encompassing, as you already know. “From the cradle to the grave,” we say. And although it’s beautiful that we have the opportunity to care for men and women, young and old, pregnant and just born, it means we need to know about everything. So it can be intimidating, especially when you start seeing patients in the clinic on your own. From day 1, you see your patients in the clinic. You start with two a day, and gradually increase the numbers you see. This will help you not only get the hang of clinic flow, but find your rhythm, learn time management skills, and realize how difficult it is to see a patient, examine, diagnose, treat and counsel in only 15-30 minutes. But you will get here, I promise! I am already seeing 5-6 patients, and honestly… took much longer when I only had 2 HA!’ Let’s not forget that although family medicine has all the above mentioned, we also focus on preventive services. This includes colonoscopies, mammograms, pap smears, AAA screening, Hep C screening, diabetes screening, depression screening, alcohol use screening, smoking, flu shot, pneumococcal vaccine, and beyond…and eventually maybe coronavirus vaccine too. It can be difficult to discuss every one of these items in one visit, and it’s not because of the time constraints. It’s because they should all occur in different age ranges, different demographics, earlier for special reasons or not at all because of age. And, you must access these things all AT THE SAME TIME to allow your clinic to flow. It takes PRACTICE! You will eventually get the hang of it. One tip I have learned from my attendings is, “don’t wait for tomorrow what can be done today”. This means, even if they are there for a sick visit, mention these screening tests and offer referrals so they can get up to date, schedule return to the clinic (RTC) visits for procedures, etc. Think ahead. Keep your patient’s health up to date.✓ It is not their job to know what they should be getting done, although it would help if they did. It is YOUR job to know and to offer it at every visit even if it declines every time. And don’t forget to DOCUMENT the offer and the fact that they declined it every single time. Also, learn your coding. Huh? Each clinic visit needs a code. It is how patients are charged so that your clinic can bring in the $. New patients and established patients get different codes. Well-child visits get different codes. Procedures have different codes. And then there are modifier codes that show you did something additional that is not covered in the first code. It can be daunting. But you will get it, I promise. Ask your upper levels for guidance or your attending’s. The last thing about the clinic is this: it feels as though you are out there on your own. It is scary to be responsible for a patient. What if you forget to mention something is important? Or if you forget to ask a pertinent question? What if you forget to talk about a screening test? Etc. Your mind will race. Luckily, every patient encounter you have must be discussed with an attending. So here are tips on what to do PRIOR to discussing the case with your attendings. Create an Assessment and Plan including differentials Read up on those ddx Practice your case presentation Remember to mention ONLY pertinent positives or negatives (this
As I was working in the ER, I honestly did not have enough time to truly evaluate how ‘social distancing’ affected people. Now that I am out of the ER, I have had some time to think.???? I have realized a few things. Although social distancing is a way to reduce the spread of coronavirus, it is also affecting people in multiple ways. We are social beings. We thrive on social interactions. There is a reason why premature babies who are put together in the same crib have better outcomes than those who are in their personal ones. And as much as some of us enjoy alone time, that time is usually optional. Social distancing can lead to social isolation, and perceived isolation has been shown to increase a person’s morbidity and mortality. It means it affects your health is more ways than one. So when you hear the word social distancing, I’d like to make a change. Let’s change that to Physical Distancing. I don’t want any of you to perceive yourselves as isolated or alone, because you’re not. The rest of the world is with you, living through the same thing.???? Despite the need for physical isolation, you DO NOT need to be socially isolated. But that is not the only thing that is happening during this time. No restaurants, no concerts, no ball games, no social gatherings including Church, or Synogauge or Temples, etc. This also means GYMS are closed and public pools and beaches. So, what are you supposed to do during this time? Well, unfortunately, for most of us, our creativity has been stunted by the speed of life. We never had the time to find new ways to spend our time, what with our jobs, and bills, and social media/technology, Netflix, video games, etc. Time was never in our favor. Now, it seems time is standing still for a brief moment. So what can you do? The obvious…and then the not so obvious. Exercise This probably does not come as a surprise; Me, promoting exercise. But, I do it because, as you may have already read in my other blog posts, the benefits of exercise are NOT ONLY physical. They are also emotional. They reduce symptoms of depression. It can be an excellent outlet for anxiety, fear, and anger. Get endorphins roaming through your bloodstream and make you feel “good.” And we all need a little bit of that, especially now. Does it matter what kind of exercise you engage in? NOPE. As many of you follow the orders to stay indoors and stay at 6ft from others,here are a few awesome choices to get that blood pumping: Yoga, go out for a run, at home gym use, YouTube workouts including High-intensity interval training (HIIT), Even video games like Wii Fit, How about play some music at home and just dance! (I did this recently…felt so good!)Pull out your old DVD workout videos like P90X or others. If you have a pool, go for a swim. Walk your pets! Play with your kids! Do laundry, clean house, etc. Seriously! Choices are endless as long as your heart is beating faster, you’re working out, and you will reap the benefits. Eat Right A balanced meal is the best way to stay in shape. Exercise helps sure, but we all know that staying fit is 70% diet, 30% exercise. SO, eating the right thing is a great way to keep your energy levels high, avoid the mid-day crash, and make sure you don’t need to go on a shopping spree for a new wardrobe that fits properly. Why do I say this? I know…that with boredom comes so many other things, including walking over to the fridge multiple times a day to then sit back down on the sofa or lay back in bed. It happens. Hence all those tik tok videos of people running from their beds/couches to their fridge and back. The best way to stay YOU during this time… IS to eat lots of colorful fresh foods. The brighter, the better. If they turn to water in your mouth! You’ve nailed it! That’s right.. veggies, fruits. Stick to your healthy eating habits as much as you can during this time. What you eat can affect your energy, your mood, your self-esteem (especially if it changes your physique). Over-eating can also lead to acid reflux, indigestion, abdominal discomfort. Fewer fruits and veggies = low fiber diets, which means you can become constipated, and this itself is not comfortable, especially if you are usually very regular. Get Enough Sleep Have you already read my post on sleep deprivation and its effects? If not, feel free to do so. But, for a small preview. Sleep affects your energy level, but it also affects your mood, your appetite, your concentration, your ability to multitask, and your patience. Lack of sleep or insomnia can not only be a symptom of depression, but it can also alter your mood to cause symptoms of depression. Your body and mind are connected. Disturb one, and the other is affected. This is why getting adequate sleep will be so crucial for not only your physical health but your mental health as well. But why am I even mentioning this? You used to have a schedule. Be up at a certain time; be somewhere at a specific time. So naturally, you went to bed at a particular time. BUT…now there is none of that. No schedules for many of you, so there is no reason to go to bed early or wake up early. This affects your sleep, and it will affect all the above-mentioned things too. Stay Social How? Technology is a two-sided sword. Although it can alienate you from active life, it can also keep you connected even when you’re not. Consider downloading a few applications to keep you connected with friends and family. Here are some of my favorite: House Party Google Meet Zoom Whatsapp Steam (to play video games with friends anywhere in the world) Just make sure you keep interacting with people even if it’s
w I’ve been dealing with this new COVID-19 for a few months now, and the media is not holding back.???? They are reporting possible symptoms; age ranges being affected, mortality rates. It is discussing “possible” treatment plans. “Treatments” including those which have not been researched in randomized controlled trials and whose benefits up to this point are anecdotal. Shelves have run out of TOILET PAPER of all things, masks, gloves, medical equipment…these things have all been torn the shelves. And for what? Media has had its immense role in all this chaos, but what about the effects we cannot see? I am talking about your emotions, your mental health, your peace of mind.???? One day you’re watching standard TV, maybe it’s the Price is Right. Possibly in the background, as you are working from home and all of a sudden, it stops, and it’s an announcement. There is a new report! Breaking News Live. So your heart starts pumping, and you start running like a chicken without a head, thinking… “what NOW”!! So you stop what you’re doing, hold your breath and watch tentatively, and then you see it’s the same news from a while ago. And you go through this multiple times a day. This can be emotionally and mentally exhausting. It will take its toll. Studies have shown that news coverage can extend the anxiety, depression, emotional distress, and even PTSD to those not even exposed to the illness or event. So what can you do to reduce its effect on you and your loved ones? First self assess. Are you watching the news regularly? How much news is too much news for you? Why is Excessive News Affecting you? Try to decide for yourself what is too much news and when it is enough. Once you have done that, then these are a few things you can do. Reduce News Watching If you feel it’s worrying you and aggravating your mind. Then TAKE A BREAK. It will be there whenever you decide to watch it again, but sometimes it’s good to take a break. Take the time to focus on other things. The news is an excellent source of information, but, at the same time, it can fuel anxiety, depression, PTSD, and emotional distress. Being exposed to the stressors of the world is an excellent way to stay connected and stay up to date unit, it starts to affect your peace of mind. SO, make sure you take weekly or even daily self-checks. Always watching the news can cause stress and anxiety. It can lead to fatigue or sleep loss, which can, in turn, affect your day-to-day life. It may not be suitable for your mental and even physical health. So feel free to ask yourself those important questions: How am I feeling today? Am I more anxious than usual? Am I more afraid? Stressed? Worried? Based on your responses, do what is best for YOU.???? Maybe you were just watching too much news. You can limit the exposure, maybe just check in 2x a day, perhaps not at all. It is okay to want to stay informed, so watch enough to be told, but not enough to cause distress. Find that balance. Discuss it with the Wiser Talking to older generations who have successfully lived through tougher times, such as wars, economic depressions, and global tragedies can also help you cope. Why? Because they are proof of our ability to survive. Often, we take our wiser generations for granted. We see them as grandpa and grandma and nothing more. But they are so much more. They are living, breathing history books. So ask them questions. Request their stories of survival. I guarantee that their stories will be far worse than our current situation. I am a firm believer that adverse conditions are relative. Our young generations have not lived long enough to go through something like this, so it makes sense that they feel it is devastating. And I won’t deny that it is. BUT, as with everything in life; It is relative to the worst thing you have ever experienced. So, talking to those who have been through worse will give you peace of mind; because although you have not been through harder times (maybe), they have. So they know we will all get through this. Focus on other Activities life is a carousel that won’t stop moving. Yes, I know, I got that from Grey’s Anatomy, but it is so true. The carousel that is life never stops moving. So we don’t either. We have all become robots, going through the motions. None of us have the TIME to just press PAUSE and focus on what we NEED rather than what we MUST do. For once, the entire world is at a standstill. The only moving pieces are those required for survival, such as hospitals, grocery stores, gas stations, etc. This has affected a lot of people. BUT it is also out of your control. What you CAN control is what you do with that time. Do you waste it worrying? Or watching too much TV? Or will you decide to engage in activities that fuel your mind, teach you something? Maybe even allow you to live in the moment without having to worry about other things you SHOULD be doing? What you do with this time is entirely IN YOUR CONTROL. And there are so many options! You can read a book, or watch oldies, maybe play with puzzles or other board games with family or friends. Or meditate, or yoga., or build a weight room in your garage because your gym is closed. Or you can pick up a new hobby. Reconnect with old acquaintances. Make peace with your past. Listen to your inner thoughts. The choices are endless. It just so happens that life moves so quickly we have all lost our creativity. So take this time to get it back. Allow this life Experience to Prepare you for the Future. You ask yourself what is happening in the world? We may even see it as rapid dissension into disaster and chaos. But remember this
T the western world is waking up to the powers and benefits of meditation. Today, you find yoga and meditation centers everywhere. The ancient oriental technique of concentration, controlling the mind, and thereby using its power is finding many takers amongst the people around the world today. For those of you who don’t see the benefits but routinely practice yoga, then you are unknowingly part of the meditation world. If you have never thought of practicing meditation and reaping its benefits, it is high time to know how it can affect your body, mind, and overall wellbeing so you can decide for yourself whether or not this is something you should consider starting! What is meditation? Meditation is a technique to relax our minds and, therefore, our bodies. It helps us to unleash the power of the brain and promote calmness. Through meditation, we can improve our ability to concentrate, be present at the moment, and make life meaningful. Meditation is a way to recharge our batteries and calm the mind. By meditating daily, you can keep stress at bay very similar to how yoga does. Let us explore how meditation affects our minds and body. https://youtu.be/JWEGTf_I1vY Benefits of Meditation: enhances immunity Meditation calms the mind. It reduces the level of cortisol and hence controls stress. If you meditate daily, the level of serotonin and other good hormones will increase in the body. It helps in reducing cholesterol, bringing down sugar levels in the blood, and also reducing blood pressure. Through meditation, we experience the relaxation of the muscles. Benefits of Meditation: good for the digestive system It has been found that meditation has a positive effect on the digestive system. People who suffered from diarrhea, bloating, and constipation got relief from these symptoms after practicing meditation regularly. Could be related to the fact that meditation reduces stress and alleviates the symptoms of insomnia. We all know that these affect the digestive system badly. The effects of meditation on our mind Meditation has far-reaching effects on our minds. Different parts of the brain get affected by this practice as the frontal lobe goes offline while meditating. The parietal lobe responsible for processing information slows down when we meditate. Meditation also improves our memory. It makes us more compassionate. It creates more positive emotions in us, thus making us happier. Along with eating healthy and doing physical exercise, we must find out time to meditate. It would improve our overall health and make us more content and calm. Share: More Posts NewsLetter Recent Articles Discover More Articles
It is still the flu season! I have been surrounded by flu for one entire month while on Urgent Care, so it is the perfect time to get this out there. We’re about to talk about what the flu is, what the symptoms are, how it is treated, what you can do to prevent getting it as well as possible side effects of not protecting yourself against it. First of all, the flu is NOT a bacterial infection. It is a contagious respiratory illness caused by the influenza virus. Side note: It is NOT the same as the common cold or the stomach flu SYMPTOMS Hm: These sound pretty similar to a cold, so how do you know the difference? The flu can cause a HIGH FEVER, whereas a fever from a cold is a bit rare. The flu will also hit you SUDDENLY and HARD. Of note, the flu often leads to serious secondary infections like pneumonia or bronchitis, especially in high-risk groups. SYMPTOMS IN KIDS Symptoms vary..they can be mild to severe, and can even cause death. So YES. You should get tested early, so you can be treated early. When is FLU SEASON? [OCTOBER – MARCH but may go well into MAY], And it PEAKS in FEBRUARY! Lucky for us, the CDC made a nice little chart, which I have attached left: As Doctors, we focus a lot on AT RISK groups of people. Certain age groups, certain chronic medical conditions increase your risk of not only getting the flu but experiencing worse illness and even hospitalization. WHO IS AT RISK? Children ≥65years old Pregnant Women Immunocompromised (HIV/AIDS, Cancer, Chronic Steroids) Diabetes So even if you don’t want a flu shot to protect yourself, Get it to protect your loved ones who are at risk of worsening symptoms and even hospitalizations. HOW IS IT TRANSMITTED? Respiratory droplets: Coughing, Sneezing: These can reach as far as 6 feet! You can pass it along even one day before having a symptom, to 5-7 days after symptoms starting. You can even get it from touching an infected surface and then touching your face, eyes, mouth. OUTBREAKS ARE COMMON IN CERTAIN PLACES TOO: Wherever people congregate! Communities with a large number of ≥65 and older residents More people = more contacts = more opportunities to encounter someone who is sick HOW CAN YOU PREVENT IT? Wash your hands! Don’t touch your eyes, nose, and mouth after touching doors, tablets, etc. Disinfect surfaces Stay home when you are sick to avoid getting other people sick Avoid contact with those who are sick GET VACCINATED! Now, I know that lately, the flu vaccine has not been very efficient because people who have had a shot are still getting the flu. So let’s address a very common question: Why should I get the shot if it doesn’t even work? Every year a new flu vaccine is created based on the “most likely to be present” strains. This means that if a different strain of the flu comes around, which is not covered in the flu shot for the season, …you can get the flu. I hope that makes sense! Did you guys know that there is a SUPER FLU SHOT? Ha! I know it’s not because I love superheroes because I do. It’s just a High Dose Flu, and it is about 24.2% more effective in preventing the flu in those ≥65 and older than the standard dose. There is also a lower risk of hospital admission compared with the standard dose; Especially if those ≥65 and older live in a long-term care facility. ARE THERE SIDE EFFECTS? Just like the standard dose, and reported more frequently with the high dose, these are mild and temporary. Pain Redness at the injection site Headache Muscle aches Malaise The majority of people have either minimal or no adverse effects at all. Another common question is: “What if I have an EGG ALLERGY?” If your allergy = hives and itchy skin.you can get the vaccine safely. BUT, even if you have severe swelling of lips, face, respiratory issues, recurrent vomiting, or if you’ve needed epinephrine for it in the past… YOU CAN STILL GET IT. Just make sure you’re in a clinic setting or hospital setting where you can be appropriately treated if needed. But why do doctors like me make such a fuzz about the flu vaccine or have the flu? Because of the POSSIBLE: COMPLICATIONS Pneumonia Bronchitis Sinus infections Ear infections It can make a stable chronic condition WORSE Asthma COPD Congestive heart failure [To the point that you may need to be hospitalized] TREATMENT AND BENEFITS? Antivirals are mostly recommended for those ≥65 years old. They shorten the duration of being sick by 1-2 days. If you are high risk, then it can decrease the severity of the symptoms and keep you OUT of the hospital. Antivirals work best if given WITHIN 48hours of getting sick. And lastly, you can receive prophylactic treatment (preventive) if one of your family members has the flu, and you’ve been exposed to it. You can, of course, stay at home and rest if you’re not in the high-risk group, hydrate, sleep, etc. When should you GO TO THE EMERGENCY ROOM? Trouble breathing or shortness of breath Dizziness or unable to wake up Seizures Not Urinating Severe muscle pain Severe weakness or unsteadiness Fever or Cough, which got better AND then WORSENED. Any worsening in your current medical conditions like ASTHMA, COPD, CHF As always! I hope this stuff was useful. I know it is a lot of information. The points to take home are: Get the flu shot See your doctor early. Get treated early Go to the Emergency Room if you get worse or can’t breathe. Share: More Posts NewsLetter Recent Articles Discover More Articles
Let’s talk about something I know we all love… SLEEP!
Fun fact on this royal virus. Corona means crown in Spanish Huge hype right now, and people are kind of FREAKING OUT. But we need to CALM DOWN because being in a frenzy will not help anyone. Sure this is what is going around right now, and yes, about 12,027 cases of Coronavirus have been identified worldwide with 259 deaths. BUT, the flu is responsible for 42,001 deaths this season alone, yet how many of you are running around like chicken’s without head to get your flu shot? Don’t all raise your hands at once now. So let’s get into a few details about this crowned virus, about the symptoms, how it may spread, how to protect yourself, and care for yourself.???? Need to know here, there are many different types of Coronaviruses. Coronaviruses are a family of viruses that can cause many types of respiratory diseases, including Middle Eastern Respiratory Syndrome (MERS) and Severe Acute Respiratory Syndrome (SARS). BUT, although the current outbreak of Coronavirus is a relative of the one that causes SARS, it is different. This current outbreak is caused by what the CDC calls a novel, aka NEW Coronavirus, which means it was just found. These viruses are usually transmitted amongst animals like camels, bats, and even cats. And although they often do not infect humans, clearly sometimes they do, and then it spreads among them. This new Coronavirus has been called COV 19, and it can be tested for in those suspected of having the virus.???? So how does it spread? Since it’s a new virus, we don’t know much, but we suspect that it spreads similar to other respiratory infections, including MERS, SARS, and the flu. Via respiratory droplets: A cough or a sneeze…and these droplets can reach 6ft. We’re not sure if it can spread by touching surfaces like tablets, phones, keyboards, doors, etc. We are also not sure if it can spread by touching anybody’s fluid-like tears, saliva, diarrhea, vomiting, urine, etc. Based on this, below are recommendations to prevent the spread and keep yourselves Coronavirus free.???? Now let’s jump into symptoms, when to seek care, how long you might feel ill for, and what to do if you suspect you have it or are told you DO have it. SYMPTOMS: Very common to ALL other viruses Fever Cough Shortness of breath Symptoms can be minimal, to severe, and even deadly. HOW LONG WILL SYMPTOMS LAST? 2-14 days. SO WHAT DO YOU IF YOU HAVE IT OR SUSPECT EXPOSURE TO IT? If you’ve recently been to the Wuhan Hubei Province in China or expose someone who recently traveled to or from there: Call your doctor’s office ASAP and let them know of your suspected 2019-nCoV exposure before you walk in. Why? So they can prepare for your arrival and keep everyone else protected. AND Wear a face mask when you do go! Lots of newborns, children, elderly and immune-compromised people in waiting rooms. Stay home, do not go to work, or use public transportation. If you can, stay in a room different from other members of your family, and use a separate bathroom. DISINFECT your countertops, tablets, cellphones, keyboards, TV controllers, tables, toilets, etc. Use EPA approved products or bleach. DO NOT share bedsheets, drinking glasses, towels, etc. with other members of your home. DO NOT touch your face, eyes, mouth, or nose. Wash your hands x20 seconds with soap and water or with 60% alcohol hand sanitizer Sneeze or cough into your SLEEVE Most important: Whether you are the ill one, or the one caring for the ill one: Monitor your symptoms x14 days, and if worsening…call your doctor. Fever? Check it 2x a day. Not better with Tylenol/Motrin…call your doctor If you start to feel short of breath, call your doctor. If you begin to feel better and suddenly call your doctor [See the trend? Put your doc on speed dial] IS THERE TREATMENT FOR IT? And the most common question: “I don’t get antibiotics?” Supportive care is the treatment of choice…what does that mean? HYDRATION SLEEP TYLENOL/MOTRIN YUMMY FOOD NETFLIX AND CHILL. PREVENT SPREAD There is no specific antiviral that you can take like there is for the flu And NO… you will not be given antibiotics because a virus is not treated with anti-BACTERIAL medicine. It will just lend itself to increased resistance to future bacterial infections. Meaning that you would need stronger antibiotics with more prominent side effects. The only way you will be given an antibiotic is if you have a suspected bacterial infection. All in all, the recommendations are quite similar to any other respiratory infection such as the flu or bronchitis, or pneumonia. Here are a few tips to PREVENT getting sick! Get 7-8hours of sleep. Eat plenty of fruits and veggies for antioxidants and immune boosts. I love turmeric shots, ginger shots, and apple cider vinegar if you can stomach it! Zinc supplements Hydration Washing hands VACCINATIONS: pneumococcal, flu, shingles Hope this helps you keep your apple above the weather! Share: More Posts NewsLetter Recent Articles Discover More Articles
This post is a bit different from my usual ones because I realized that daily life can’t always be so rigid and information based. I love to venture out of my niche once in a while and provide you guys with something a bit different and more relatable. Confidence! If you have it, you can make anything look good Don’t forget I’m a person too, and so I often do a lot of fun activities, sometimes boring ones, sometimes I see friends all the time, and others not at all. Life has always had a way to pull you away from being social because, let’s face it, working hard on a weekly basis for your career, your blog, your channels, your lives can be pretty exhausting. Some days you just want to do nothing, see no one, Netflix, and chill! And that’s okay! BUT on the days that I want to do a fun activity that I enjoy, and that will help me get my body moving and keep me active, shopping is the way to go! I recently posted a picture on my Instagram, and part of the caption was “shopping is my cardio.” Believe it or not, it is! With Friends All The Time It’s not just about shopping! A lot of people think that because I go to the mall often it means I’m a shopaholic. I’m not lol. Okay! Only sometimes and especially during Xmas! Anyway! I love the mall! It’s a great way to get out of the house, dress up, and be active. Obviously, I have to wear comfy shoes; otherwise, I wouldn’t want to walk for hours, BUT I also make sure they match my outfit and are stylish. For some reason, I’ve always enjoyed dressing up in different kinds of styles, and when I go to the mall, I love looking fashionable. I usually don’t even buy anything! Its just window shopping and trying on stuff for fun…sounds bad, I know, but it’s so true! Most of the time, I’ll go with friends and family. The mall has never been a place I’ve enjoyed going alone, unless I actually have an errand to run like a return or exchange something, or if its someone’s birthday and I HAVE TO GO ASAP. When I go with friends, it’s great, and I love it! We not only get to catch up on our daily drama, boy stories, family feuds, and obviously careers, we also get a chance to “work out” together. Something that I don’t usually do with friends because at a gym, I plug in my headphones, and it’s like no one else exists.oops!There I go being a bit anti-social, but hey, I don’t go to the gym to play around! The mall lets me have my 45min or more of daily exercise. It’s usually mild to moderate intensity, and I get to chat with friends and get the social aspect of my life satisfied, But its not always mild and moderate exercise. Sometimes it’s like doing small high-intensity interval training sessions! How is shopping HIIT? Well! CHANGING ROOMS! How many of you have gone to the mall to find something specific, or even just to try things on for the new season? Yea, changing rooms for me are no joke. I literally take almost the entire store with me, a huge mistake, but I do it all the time. Then, I have to quickly change, walk around, and “model” the outfit for friends and family to get their opinion. Then it’s back to the sauna-like room with the hot lights, which almost always make me break a sweat. But its not over! You are doing all these crazy movements as you put on and take off clothes, and then when you’re done, you shuffle over to the next store and do it all over again. Mind you, if this were something you do maybe in one store, it wouldn’t be an issue, but sometimes I go on a small changing room hopping spree, and it’s exhausting! My heart is racing, I’m hot, my arms start to feel it, and then you just want to sit and take a breather! Lol So for me, shopping and even window-shopping is my cardio! It’s where I can get a fun workout without actually intending to! And I can do it for hours! Recently, something new has been going around, too, especially at the malls in Broward County! At sawgrass mills mall, early risers are getting together before it opens to the public to WALK! The distance around the mall is 1.5 miles. The mall now has a formal Mall Walking Club. Membership is free at Sawgrass Mills. The mall even gives them breakfast in the food court, free! Other malls also have these walking clubs. Some have membership fees; others do not. Suppose you’re interested in joining some of these awesome fitness clubs centered at malls! I’ve found a list on the sun-sentinel and will be pasting it below! Regardless of what you think of malls and shopping, I’m glad people are going out there and staying active! So don’t be afraid to gather your friends, family and go crazy in the malls! WALKING CLUBS: Broward Mall in Plantation: No membership fee and includes weekly blood pressure checks! Coral Square in Coral Springs: Members pay a 1-time fee of $5, and it includes monthly health lectures at the Coral Springs Medical Center, incentive awards, T-shirt, and a newsletter. The Fashion Mall in Plantation: Free and also has blood pressure checks 2xweek. The Galleria in Ft. Lauderdale: Free! Hollywood Fashion Center in Hollywood: was in the process of starting its own club! To find out if they did Pompano Square in Pompano Beach: a 1-time fee of $7.50 and includes monthly meetings at the mall food court with guest speakers, incentive awards, and raffles. Members also get discount cards, T-shirts, a logbook, and a newsletter. Sawgrass Mills in Sunrise: free! You also get a logbook, weekly blood pressure checks, and incentive awards. OBVIOUSLY AND AS
