We at Paragon Orthopedic Center care not only about your bone health, but about your mental health as well. The holidays can be a challenging time for some. The Mayo Clinic has a list of 10 tips to avoid holiday stress:
Thanksgiving is an indulgent day, but there are ways to eat, drink, and be merry without the guilt of weight gain. Give these nine a try!
Be active! Organize a game outside, take the family to run the Southern Oregon Runners Turkey Trot in Central Point, or go for a brisk walk with the dog before guests arrive. Just get your heart rate up!
Eat a nutritious breakfast. Something high in protein that will help you stay fuller longer and complex carbohydrates will be a great way to begin. Think whole grain cereals with nonfat milk or some whole wheat avocado toast that is so trendy.
Go light when possible. As you cook, use ingredients that can lighten the calorie content without sacrificing flavor. Nonfat half and half, neufchatel cream cheese, turkey sausage, nonfat/low-fat milk for drinking, and low-fat sour cream are some of the products that can help.
Think about what you drink. Alcohol adds up to more calories in your day. Choose whether it is worth it to drink your calories, then choose water instead of that whiskey sour.
Slow down! In so many ways, this is good advice on a holiday. Eat slower and be intentional about connecting with those around you. We do not know what tomorrow brings. Savor your meal by enjoying it with your eyes, then taking your time as you chew. This is a day to not inhale your plate. Tell those around you that you love them and leave people feeling better about themselves.
Lower your expectations about weight loss and diet. If you have been on a diet, this would not be the day to be hard on yourself. Be real: Thanksgiving is not going to be a day of weight loss. One day of breaking the rules will not ruin your life, and it might allow you to enjoy those around you a bit more by not fixating on what you should not eat.
For more tips on staying healthy as well as the nutrition content of many Thanksgiving dishes, check this out:
In October, Newsweek ranked the top Ambulatory Surgery Centers in 39 states by surveying more than 4,000 medical professionals and analyzing the performance data of over 5,000 ASC’s. Our very own Grants Pass Surgery Center ranked at the top of all ASC’s in our state! The surgeons at Paragon Orthopedic Center have been proud to be a part of this facility and make it the gem it has become. You get a more personalized experience at the GP Surgery Center, where you feel cared for and not just a number in a bed. They are also proud that this top-notch center can offer a variety of surgeries to the people of Southern Oregon at rates that beat major medical centers who have large overhead expenses. Congratulations to all of the employees at the Grants Pass Surgery Center!
Australia is just now finishing up their winter season and it can be a preview of what might happen here in Southern Oregon this flu season. The Wall Street Journal covered this issue and we will give you the highlights to help you decide if the flu shot is a good idea for your health. -How bad might this season be? Doctors are expecting more influenza cases than in the past two years. –Why? The precautions utilized for COVID-19 have mostly been dropped and we are doing more in-person socializing. We also have lower levels of natural immunity as a result of the isolation measures, so your immune system might not be as prepared to defend against a flu bug. –When is flu season? Typically, it starts in October and finishes in May, but this can vary. -What precautions should I take? Get vaccinated, wash hands frequently, cover your coughs/sneezes, and stay home if you don’t feel well. –Can I get the flu shot at the same time as a COVID-19 booster? Yes, as long as you are eligible to get a booster at that time. -How much does the flu shot cost? While they are typically fully covered by insurance, out-of-pocket cost ranges from $20 to $75. -Are there new strains this year? Australia saw the strain named H3N2, which is a subvariant of Influenza A. –What are flu symptoms to watch for? Fever, cough, fatigue, sore throat, runny nose, headache, body aches, GI distress, and/or shortness of breath. The symptoms of COVID and the seasonal flu look similar, so it is important to get tested for both viruses if you feel sick.
Have you ever thought about how to have a healthier Fall season? The CDC has a list of things to consider as we head into the shorter, cooler days of the year. Here is a sampling of their suggestions to get you thinking:
Make healthy choices when grocery shopping and at meals. Who is in charge of your meals: you, or the food? Take charge of your health and choose more fruits and vegetables over chips and candy.
Keep bacteria and viruses at bay by keeping your hands clean through frequent washings. Sing the A-B-C’s (20seconds) while lathering, then rinse.
Consult your healthcare provider about COVID and seasonal flu vaccines, asking if they are a good idea for you.
Get at least 7 hours of sleep each night.
STOP SMOKING. It wrecks your health in so many ways and your body will thank you if you do. Call 1-800-QUIT-NOW for help.
Move more; sit less. It sounds easy and it can be. Park farther away from the store. Walk around the house during commercial breaks. Take a walk and enjoy these cooler mornings we’re having in Southern Oregon. It is recommended to get 150 minutes of aerobic activity every week.
Paragon Orthopedic Center would like to remind Southern Oregon that as kids get back into sports, especially at the high school level where practices can be intense, be sure to warm-up the muscles that will be engaged and treat minor injuries early to avoid bigger problems. The Cleveland Clinic has a great article about the most common sports injuries, causes, what to do if you have one, and most importantly, prevention. The acronym RICE is a good one to keep in mind if you have an injury and the article goes over this method you can do at home to recover. Here is this great link: Sports Injuries: Types, Treatment and Prevention (clevelandclinic.org)