Lifestyle Archives | Comanche County Memorial Hospital

Regular Post

1 Apr

Could Your Diet Help Flatten the Curve?

Community Health, Healthy Living, Lifestyle ccmh, comanche, comanche county memorial hospital, coronavirus, COVID-19, COVID-19 Diet, flatten the curve, health care, hospital, lawton, lifestyle, oklahoma

COVID-19 seems to be disrupting every aspect of peoples’ daily lives all over the world. Some of us have lost jobs, some are worried about family members who have to continue to work due to being in an essential business, some are worried about family members who may be high risk or separated from us. At times, it feels overwhelming and like there is nothing we can do to fight this invisible enemy. That is not true, however.

Hopefully, you are following the guidelines put in place in your community as well as social distancing, washing your hands well and frequently, and sheltering in place as much as possible.

Is there more you can do? Yes, there is. You can take the best possible care of yourself during these uncertain times. Doing your best to eat healthy foods could lessen your chances of getting ill, keep you out of the hospital and from infecting others.

How do you boost your immunity to help fight COVID-19?

Unfortunately, there is no magical food or pill that is guaranteed to boost your immune system and fight off COVID-19. However, a healthy immune system will help. Nutrients that may help the immune response include selenium, vitamins A, C, D, E, B-6, zinc, iron, and folate; with additional potentially promising effects of whole foods like broccoli, goji berry, green tea, and turmeric. Some of these nutrients may help reduce inflammation and protect from tissue damage due to the virus that can lead to lung injury and failure, and even death.

It is too early to know what mixture of nutrients is the best to keep Covid-19 at bay. But we do know that several of these nutrients have shown promising effects for flu, common colds, and respiratory infections.

Which foods might keep me from getting COVID-19?

We know you may not be able to find just anything in the stores right now due to overbuying, but here are some foods that may help boost your immunity: spinach, berries, bananas, citrus fruits, broccoli, mushrooms, red bell peppers, shellfish, sweet potatoes, peanut butter, almonds, beans, hazelnuts, turmeric, and tea. Eggs, cheese, tofu, milk, and mushrooms are also great choices.

These foods may be especially important for those who are at high risk for contacting COVID-19.

Hydration is also important

Even mild dehydration can put stress on the body. A good goal is half your body weight in ounces of water. For example, someone who weighs 150 pounds should drink approximately 75 ounces in water. The water from soups, vegetables, and fruits also helps to hydrate the body.

Can I take supplements to protect me from COVID-19?

There has not been enough time to conduct significant research on natural alternatives to fighting COVID-19. However, some doctors believe that supplements such as elderberry could help. Elderberry has been shown to be effective in treating upper respiratory infections in some studies. However, you should always discuss supplement usage with your doctor. Elderberry may interact with some medications.

Even if just a small percentage of the population began eating healthier to help ward off this pandemic, think how much it could help our world! Let’s all do our part. We are all in this together!

If you have more questions about COVID-19 in Comanche county, visit our resources page: ccmhhealth.com/covid-19-resources/.

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

Regular Post

25 Mar

How to Protect Yourself from COVID-19 When you Need to Go Out

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Community Health, Healthy Living, Lifestyle ccmh, comanche, comanche county memorial hospital, coronavirus, COVID-19, health care, hospital, lawton, lifestyle, oklahoma

Many in the community are practicing social distancing and getting out as little as possible. As the confirmed cases of COVID-19 rise in Comanche County, you may be getting nervous about having to be out for errands you cannot completely avoid such as occasional grocery shopping. Although feeling apprehensive about going out is understandable, there are several steps you can take to protect yourself while you are out. Here are a few:

Limit going inside businesses as much as possible

Many businesses, especially restaurants, are offering curbside delivery or drive-thru options as dining in is not an option right now. If you’re unsure if the business you need to visit is offering such services, it does not hurt to call and ask them if they would mind accommodating you.

Also, consider having essentials delivered or take turns running errands with a friend. The fewer people out on any given day, the better! If you are elderly or in the high-risk category for contracting COVID-19 due to health reasons, you may wish to reach out to a friend or neighbor. He or she would probably love to help you out. If you know of someone who is unemployed due to the outbreak, he or she could probably use some extra cash in exchange for helping you out as well. Lawton Family YMCA is also offering to pick up groceries for seniors who order groceries through the Walmart grocery app.

Make use of technology

You may wish to ask simple things like documents to be mailed or emailed to you instead of visiting a business. Take advantage of video chat options like FaceTime, Skype or Zoom to conduct business whenever possible.

If you have a non-urgent medical need, call your physician first to see what your options are. Many people also have access to free telemedicine services through the insurance provider. Memorial Medical Group is also providing access to telemedicine through many of our clinics.

Make a protective masks

When you do go out, try to wear a protective mask. Please remember our people working on the “front lines” of this epidemic. Our health professionals, restaurant workers, grocery clerks, etc., need masks and gloves more than anyone. Protecting them protects us all as they will likely be exposed to more carriers of COVID-19 than most of us.

However, you can find instructions on how to sew a homemade mask. Even if it isn’t the N-95 masks that provide the best protection, it can still keep you from touching your face which in return could possibly keep you from contracting the virus.

Think outside the box on how to protect your hands. Don’t touch items you don’t intend to buy. Use another type of plastic besides gloves. There have been people using bags used to clean up after their dogs when they take them outside to “take care of business!”

Sanitize your hands often

Sanitize your hands before going in and after leaving a business. If you can’t find sanitizer, you can make your own using alcohol and aloe vera gel.

Change your clothing as soon as possible

Before entering your home, remove your shoes and spray them with disinfectant. Remove clothes as soon as you enter and put them directly into the washing machine. You can wash them later if needed, but this keeps you from having to pick them up again before washing.

Sanitize items and let them sit

The COVID-19 virus can last hours to days on items depending on what material the item is made of. If possible, seal the bag grocery items are in to protect them, spray with disinfectant spray, and let it sit for a few days.

Wipe down surfaces touched by new items entering your home

If you can’t find disinfectant wipes in stores, you can make those too using paper towels and rubbing alcohol to wipe down surfaces.

Don’t allow anyone else to put items purchased away

To limit exposure to others living in the household, only the person who picked up items should put them away. This will help limit the exposure to any germs lingering on the items from others who have not yet touched them.

Have other questions about COVID-19? Visit ccmhhealth.com/covid-19-resources.

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Regular Post

18 Mar

Taking Care of Yourself and Your Family During Social Isolation

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Community Health, Healthy Living, Lifestyle ccmh, comanche county memorial hospital, coronavirus, COVID-19, health care, hospital, Lawton OK, oklahoma, quarantine, social isolation

Due to the outbreak of the coronavirus (COVID-19), many individuals and families are now finding themselves dealing with a whole new way of living in social isolation due to work being moved home and/ or schools closing. During these uncertain times, taking care of yourself mentally, emotionally, and physically is more important than ever!

Here are ten tips to help you navigate these challenging times.

Create a routine

Having a few “vacation days” from the norm can be enjoyable at first. Use the time to let yourself or your children enjoy sleeping in, wearing pajamas all day, watching movies or playing video or board games.

However, having a routine reduces stress on yourself and children. Lay our clothes and prepare meals for the next day. Establish hours for educational time as well as chores if your children are old enough. The more like “normal” this time feels, the easier it will be on all.

Be careful of what your kids overhear

Kids often pick up more adult conversation than you realize. You may want to save turning on the news until after they go to bed and limit the adult conversation they are exposed to regarding the coronavirus.

They may be too old for you to completely shield them from it, however. Just because they don’t ask you about it, doesn’t mean they aren’t internalizing some fear. Have conversations with your child as appropriate and let them ask questions. It may be a good time to have important science lessons with younger children about germs and how to prevent illnesses.

Accomplish something new

Now may be a great time to find some video tutorials and learn a new skill or hobby. Try a new workout, write the book you’ve always planned to but never find time for, learn a new instrument, or master a new recipe. You may even wish to include your children in learning a new skill you haven’t found the time for amidst a busy schedule.

Make a simple, flexible meal plan

To keep the spread of coronavirus to a minimum, it is best to limit your grocery trips as much as possible. Yet, many individuals are finding it difficult to find some basic necessities, finding availability for grocery pick up, and having to shop multiple stores.

To keep your shopping as simple as possible, make a list of basic but healthy meals and a list of needed ingredients. Attempt to buy the ingredients as you find them and rotate through this meal plan.

Now is also a great time to reach out to friends and neighbors that may have farm-fresh produce and meat. We are fortunate to be in an area where we have an abundance of possibilities!

Form a strategy for working efficiently

Parents that work from home regularly love the extra time with their children. However, working from home has its challenges and disadvantages. To be successful, it takes a lot of flexibility on the part of the employee and employer as well as time management strategies. Some parents get up before their children and work an hour or two. Some work an hour or two after bed.

Prepping the night before helps as well. Prep snacks, meals and sippy cups. This includes your own drinks and snacks.

Plan a fun activity for small children and rotate toys to maximize playtime.

Remember that the outdoors are not canceled

Some fresh air, sunshine, and activity does the body good! Just because you shouldn’t be in large groups of people right now, doesn’t mean you can’t be outside. Play in your yard if you have a nice area to do so, or plan an outing with your family. Now may be a great time to discover a new park or take advantage of a nice spring day and visit the wildlife refuge.

Give each other space when necessary

Constantly being together has its challenges. Create boundaries to ensure everyone gets the peace and quiet they need. You could create a fun space for children with bean bags, or other alternative seating or even make a tent with blankets. Set aside an hour a day where everyone reads or listens to music in their rooms.

Parents, find some time to unwind and enjoy the quiet alone after kids go to bed. You deserve it!

Clean

Not only is it a good idea to sanitize to ward off illness, but decluttering is a great way to improve your mood. Psychologists say it is even important for your mental health. Now may be a great time to straighten up the garage, organize your home office, or accomplish whatever other cleaning task that always gets put off. You never know what items you are ready to get rid of that someone needs during this time.

Find your outlet

There are many ways to help yourself combat all the emotions in these times of uncertainty.

Journaling is a great outlet that boosts your mood.

Exercising is another mood booster which you should be doing anyway to stay healthy!

Doing something kind for others is also an excellent way to put a positive spin on the situation.
Offer to pick up groceries and other necessities for an elderly neighbor or make cards for elderly patients quarantined in local nursing facilities. Help stock a local food pantry since many children are unable to get a needed meal at school at this time.

Keep in touch with friends and family

Although it isn’t the same as a good old fashioned gettogether, technology does help when we are in isolation away from dear friends and family members. Social media, emails, texts and FaceTime make it easier for keeping up with those we care about.

Check out how we are working to keep our community safe here: ccmhhealth.com/coronavirus-annoucement.

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Regular Post

11 Feb

High Blood Pressure Management

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Healthy Living, Heart and Vascular, Lifestyle ccmh, comanche, comanche county memorial hospital, health care, heart, heart and vascular, heart month, lawton, lifestyle, oklahoma

Untreated, hypertension (high blood pressure) can lead to serious problems such as heart attack and stroke.

If you’re one of the one in three Americans suffering from this condition, 1 lifestyle plays an important part in treating your high blood pressure. Some patients are able to successfully control blood pressure with a healthy lifestyle. Committing to such a lifestyle may help you delay, reduce, or even remove the need for medication.

Here are some lifestyle changes you can make to control hypertension.

Eat a healthy diet

Make smart choices in your diet including fruits, vegetables, low-fat dairy products, and whole grains. Avoid cholesterol, sodium, processed foods, and saturated fat as much as possible.

Keeping a log of what you eat even for a little while to gain insight into how much and what you’re consuming. There are a variety of apps out there that can help log meals and break down the nutrients for you.

Make a plan before you go out to eat or to the grocery store. Proper planning can help you avoid making unhealthy decisions.

Potassium is also an important nutrient. It may lessen the effects of sodium on your blood pressure. The best way to receive potassium is food, not supplements. Discuss with your doctor to learn the potassium level that’s best for you.

Limit alcohol

Drink alcohol only in moderation. The recommendation is no more than one drink per day for women or two drinks per day for men. Drinking above the recommendation not only raises blood pressure by several points, but it also may reduce the effectiveness of medication for hypertension.

Lose weight if needed

Weight loss is very effective for controlling blood pressure. Losing even a small amount of weight may reduce your blood pressure.

Besides weight loss, keep an eye on your waistline. Men with a waist measurement greater than 40 inches generally have hypertension. Women are at risk if they have a waist measurement above 35 inches.

These numbers do vary among ethnic groups. Ask your doctor what is healthy for you.

Exercise regularly

Regular physical activity, 150 minutes a week, can lower blood pressure. It’s important to be consistent. Blood pressure can rise again if you stop exercising regularly.

Quit smoking

The benefits of not smoking are numerous. Quitting reduces your risk of heart disease and improves your overall health and may lengthen your life.

Cut back on caffeine

Caffeine doesn’t affect everyone the same. In fact, those that regularly drink coffee may not notice a rise in blood pressure.

Take your blood pressure before and after having caffeine. If your blood pressure increases by 5 to 10 mm Hg within 30 minutes of caffeine consumption, you may be sensitive to caffeine.

Reduce stress

Chronic stress may contribute to hypertension. More research is needed to determine the effects of chronic stress on blood pressure. If you respond to occasional stress in unhealthy ways such as drinking alcohol, smoking or overeating.

Take some time to think about what causes you to stress and consider ways you can reduce or eliminate stress. This may include activities like exercise, hobbies, and finding quiet time alone.

Monitor your blood pressure regularly

Regular visits with your doctor help manage hypertension. Your doctor may suggest checking your blood pressure daily with an at-home monitor. If you’ve had a recent medication change, your doctor may recommend that you check it beginning two weeks after starting the medication.

Learn more about our advanced cardiac care at ccmhhealth.com/heart-and-vascular.

Sources

1 Merai R, Siegel C, Rakotz M, Basch P, Wright J, Wong B, Thorpe P. CDC Grand Rounds: A Public Health Approach to Detect and Control Hypertension. MMWR Morb Mortal Wkly Rep 2016;65(45):1261–1264.

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Regular Post

7 Feb

10 Foods That Destroy a Healthy Heart

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Community Health, Healthy Living, Heart and Vascular, Lifestyle, Uncategorized ccmh, comanche, comanche county memorial hospital, food, health care, heart health, heart healthy food, heart month, hospital, lawton community health center, lifestyle, oklahoma

February is Heart Month. There’s no better time to make a decision to keep your heart and cardiovascular system healthy for years to come than right now! Here are 10 foods that you should save for occasional treats or find healthy swaps whenever possible:

Deep-fried foods

Fried snacks, fried chicken, French fries, etc. increase your risk of heart disease. Conventional frying methods create trans fats. Frans tats are a type of fat that raises bad cholesterol and lowers good cholesterol.

If you crave fried foods, look for alternative recipes. Examples include recipes that bake, air fry or use healthier oils. Many of these recipes also use mock “vegetable” versions or alternate batters.

Cured and processed meats

Meats such as sausage and bacon are often high in saturated fat. Even low-fat options, however, tend to be very high in sodium. A few thin slices of deli meat may have half your daily recommended amount of salt!

High sodium intake is linked to high blood pressure, and avoiding extra salt can greatly improve it.

Fast-food burgers

Saturated fats may contribute to heart disease, their relationship isn’t entirely clear. In general, however, saturated fats from animals, especially in combination with carbohydrates, appear to have a negative effect on heart health. Fast- food restaurants tend to use lower quality ingredients as well as unhealthy cooking methods. Avoiding them is a good way to be kind to your heart.

Candy

Diets high in added sugar may help contribute to inflammation, obesity, diabetes, high cholesterol, all of which are risk factors for heart disease.

Juices and soft drinks

Check your beverage labels carefully. Many soft drinks and juices contain a ridiculous amount of sugar!

Diet soda

You would think the fat-free and zero-calorie version of your favorite soft drink may be a good solution. It may be fat-free and zero-calorie, however, some research suggests that the chemicals in diet soda may alter gastrointestinal bacteria. Altered gut bacteria makes people more prone to weight gain.

Pastries and cookies

Baked goods, especially commercially produced ones, are full of sugar. They also likely contain saturated fats or trans fats.

Sugar filled cereals

Like drinks, breakfast cereals often contain sugar. The consumption of refined carbohydrates and sugars in the morning produces inflammation. This in return makes blood sugar go up and down, increasing sugar cravings throughout the day.

Meat-lovers pizza

Pizza is a food that often contains too much sodium (salt) according to the American Heart Association. The more meat and cheese you add, the worse it gets. When eating pizza, limit yourself to one or two slices and opt for veggie-filled varieties.

Margarine

Trans fats are common in sticks of margarine which are often marketed as a healthier alternative to butter. To be on the safe side, select a soft, spreadable margarine that contains no partially hydrogenated oils. Olive oil is also a better alternative.

Our CCMH providers commit to helping you live a healthier lifestyle! Find a list of them by visiting CCMHHealth.com/Providers.

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Regular Post

28 Jan

Coronavirus: What Oklahomans Need to Know

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Community Health, Healthy Living, Lifestyle ccmh, China, comanche, comanche county memorial hospital, coronavirus, health care, hospital, lawton, oklahoma

Concerning health news broke in late December as coronavirus, discovered in Wuhan, China reached the public’s ears. The number of those affected rose swiftly, reaching several countries because of international travel. As of today, January 28th, more than 4,600 cases of coronavirus have been confirmed in China with 106 deaths reported. 1

Why is China so greatly affected?

The virus is a novel coronavirus – a member of the coronavirus family previously unknown. Coronaviruses originate in animals. Many of those infected in China frequented the wholesale seafood market in Wuhan. This market sells both live and freshly slaughtered animals. New viruses that raise concern among health experts often start with an animal host. Examples of such illnesses include Ebola and flu.

What is a coronavirus?

Coronaviruses cause common colds and other upper respiratory infections. These viruses are called zoonoses. Certain animals are affected, and they spread the virus to other animals. Coronaviruses have the potential to affect humans. This occurs more commonly when a mutation in the virus occurs.

The particulars of how this form of coronavirus spreads are not fully known. However, coronaviruses usually spread through droplets of large particles that can only be suspended in the air for three to six feet before dissipation. Varicella (chickenpox) or measles spread through smaller droplets and over much greater distances. Some coronaviruses have also previously been discovered in the stool of certain patients.

Given this knowledge, coronavirus is likely spread through sneezing and coughing. At this time, we do not know whether another route of transmission such as fecal-oral contact could spread the virus.

What are the symptoms of this new coronavirus from China?

From those affected in China, we can confirm that the virus can cause pneumonia. Symptoms include fever, cough and difficulty breathing. Some early cases reported non-respiratory symptoms like vomiting and diarrhea.

Most affected recover in a few days. Those at risk for experiencing pneumonia and other complications include the very young, elderly and those with compromised immunity. Many of the fatal cases of the virus occurred in patients who were already in poor health.

How do I prevent coronavirus?

All the typical steps to preventing illness apply to preventing this virus:

Wash your hands regularly.

Cover coughs and sneezes with your inner elbow.

Avoid touching your nose, mouth or hands.

Stay clear of those with symptoms such as coughing, sneezing and a runny nose.

Stay home if you have a fever.

At what point should I go to the doctor if I have coronavirus symptoms?

Treat any normal, minor respiratory symptoms at home unless you have recently traveled to China or come in contact with someone who has. It is not necessary to visit a doctor unless you have a persistent cough or additional symptoms such as difficulty breathing, chest pains, or feel very unwell.

How is coronavirus treated?

Chinese health authorities have added the virus’s full genome in international databases so scientists can study it further. There are no approved antivirals for this type of coronavirus.

When needed, care in an intensive care unit (ICU) can be lifesaving for seriously ill patients. Such patients receive fluids and support for their lungs.

How does coronavirus compare to other viruses?

It is unknown how serious coronavirus is at this time. Based on numbers from China alone, the mortality rate is less than 1%. Even 1% is likely an overestimate since data may not include cases that are unreported from those who recovered without seeking medical care.

To compare, flu typically also has a mortality rate less than 1% worldwide. The death rate of Sars, another coronavirus from the early 2000’s, was more than 10%.

Should I be concerned about coronavirus?

Oklahomans, as with all US residents have a very low risk of catching this form of coronavirus. Two Oklahoma residents who recently traveled to China are among the more than 100 being tested for the virus in the US. The results have not yet been made available to the public.

We are much more likely to come down with the flu. Consider receiving the flu vaccine if you have not done so. Reducing flu cases will reduce the burden on health services should the outbreak turn into a larger problem. Although you are not guaranteed to remain flu-free, studies demonstrate that hospitalization, complications, ICU admission, and death are less likely to occur in flu patients who received the vaccine.

Healthcare professionals may be at risk if they treat a patient who traveled to China recently.

Soon, we will learn exactly how contagious the coronavirus is. Cases of death due to coronavirus will likely climb due to travel and the rapid spread the illness has seen, but this does not mean we should panic.

As more information becomes available from public health organizations like the Centers for Disease Control (CDC) and the World Health Organization (WHO), we will share this information to help you and your family remain healthy.

Travel to China has greatly decreased to help stop the spread, and New Year’s celebrations in the country have mostly been canceled. The city of Wuhan, Hong Kong, and some other Chinese cities are on lockdown.

As always, our CCMH Providers are here for you if you have any concerns.

Source

1 Helen Regan, Steve George, Adam Renton, Amy Woodyatt and Meg Wagner. CNN. Hong Kong closes China borders as Wuhan coronavirus spreads. 28 Jan. 2020.

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Regular Post

24 Jan

The Third Leading Danger to Your Heart

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Healthy Living, Heart and Vascular, Lifestyle, Uncategorized ccmh, comanche county memorial hospital, health care, heart, heart and vascular, hospital, lawton, lifestyle, Venous Thromboembolism

If asked what the leading vascular diagnosis was, most people would know heart attack and stroke. However, the third leading cause of danger to your heart is no small matter either. In fact, each year, between 300,000 and 600,000 Americans receive a diagnosis of venous thromboembolism (VTE). 1

VTE has two types: pulmonary embolism (PE) and deep vein thrombosis (DVT). Deep vein thrombosis is a clot deep in the vein. When a DVT clot breaks away from a vein wall, travels to the lungs, and then blocks some or all of the blood supply, a pulmonary embolism occurs.

Pulmonary embolism occurs when the DVT clot breaks away, travels to the lungs and blocks part or all of the blood supply.

Symptoms of venous thromboembolism

Symptoms of deep vein thrombosis often include reddish or bluish skin discoloration, a leg that is warm to touch, leg tenderness or pain and swelling in one leg.

Pulmonary embolism symptoms are sudden shortness of breath, stabbing chest pain that gets worse with each breath, rapid heart rate, and an unexplained cough sometimes accompanied by bloody mucus.

The cause of venous thromboembolism

Venous thromboembolism may be caused by cancer, immobilization surgery, or hospitalization.

Deep vein thrombosis occurs when the flow of blood changes or slows. For women, using hormones like oral contraceptives or estrogen for menopause symptoms can also play a role. Pregnancy may also be a cause of VT.

Who is at risk for venous thromboembolism

Those at risk for clotting and developing VT include:

those who are overweight or obese

the elderly

patients of autoimmune disorders

patients that overproduce blood cells and have thickened blood

cancer patients

How to prevent venous thromboembolism

You can lower your risk of VT by staying active and losing weight if needed. Discuss concerns you may have with your doctor and take “blood thinners” if recommended. Follow self-care techniques prescribed by your doctor if you have conditions such as diabetes or heart failure. Also, consider the risk of taking certain medications such as hormones.

To learn more about our recent achievements in cardiac care, read about our Primary Heart Attack Center certification.

Source

1 American Heart Association. What is Venous Thromboembolism (VTE)? 2020.

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Regular Post

15 Jan

How to get More Vitamin D in the Winter

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Healthy Living, Lifestyle ccmh, comanche, comanche county memorial hospital, health care, hospital, lawton, lifestyle, oklahoma, vitamin D, vitamins

Getting sufficient vitamin D is important for your health. A simple blood test ordered by your doctor can confirm your body’s levels. According to a study referenced by U.S. News and World Report, as many as 91% of Americans working indoors are not receiving enough of this vitamin! 1

Depending on where you live in the world and what kind of lifestyle you lead, you may be at greater risk of vitamin D deficiency. Some of those at increased risk include people with dark skins, older adults who are housebound, pregnant and breastfeeding women and those with certain medical conditions including, cystic fibrosis, liver disease, Crohn’s disease, and celiac disease.

Vitamin D levels drop in the winter

Vitamin D aids in developing a healthy immune system, bones, and supports cognitive functioning. It is known as the “sunshine vitamin” because the easiest method of obtaining it is to spend some time in the sun. Anyone who wears clothing that covers most of their skin when outdoors may not be getting enough sun exposure to make their own vitamin D.

Vitamin D is also an important steroid that functions like a hormone in the body. It regulates the functions of more than 200 genes.

Though using sunscreen is normally the safest way to enjoy the sunshine, going without it for short periods of time is the key to making your own vitamin D. Sunscreen with SPF 15 decreases the synthesis of Vitamin D by 99% when used as directed, so wait a moment or two before applying when outdoors.

Many of us avoid spending much time outdoors in the winter due to cooler temperatures, however. Thankfully, there are other ways to get this essential vitamin even when the sun isn’t shining.

How can we obtain vitamin D without sunlight?

There are two main forms of vitamin D. Vitamin D2 is from plant sources. Vitamin D3 is a more active form from animal sources. Both animals and plants receive vitamin D from sunlight exposure. Vitamin D3 may be consumed by eating meat or other animal products such as milk and cheese.

Oily fish is a great source of vitamin D to add to your diet. Oily fish includes flounder, Sockeye salmon, sole, tuna, sardines, mackerel, swordfish, sturgeon, whitefish, and rainbow trout. Just a palm-sized serving of these fish may help get anywhere from 75%- 100% of your recommended daily amount of vitamin D.

Though mushrooms are actually fungi, they are the only non-animal source of naturally occurring vitamin D. Wild mushrooms, especially those exposed to UV light have the greatest content of this essential vitamin. Around 1 cup of raw UV-exposed mushrooms meets or exceeds your daily needs.

Many grocery store items have also been fortified in vitamin D. Such items include milk, orange juice, soy milk, and yogurt.

Cod liver oil in liquid form or gel capsules is another great way to receive Vitamin D. Lastly, a supplement may also be needed to achieve healthy Vitamin D levels. Before taking supplements, always discuss them with your doctor. Find a list of our physicians at CCMHHealth.com/providers/.

Source

1 Howley, Elaine K. U.S. News and World Report. What’s the Connection Between Vitamin D and Breast Cancer? 27 Jun. 2017.

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Regular Post

7 Jan

Should I be Worried if my Child is Always Sick?

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Healthy Living, Lifestyle, Pediatrics allergies, ccmh, childhood illnesses, cold, comanche, comanche county memorial hospital, health care, hospital, lawton, oklahoma, sick

This time of the year, some parents may grow concerned that they are spending all their time at their pediatrician’s office or the pharmacy. Many young children seem to constantly battle colds, respiratory infections and every “bug” that goes around. Although any loving parents would worry, chances are there is little reason to be concerned. If you’re a parent fighting this battle, here are a few answers to the questions you have to ease your mind.

Is it allergies or a cold?

Signs of allergies in a child over two include:

constant nose rubbing

clear mucus running from nose for over a month

excessive sneezing

These symptoms definitely point to allergies if they occur during the spring or fall when pollination occurs. Depending on what the allergy is to, however, these symptoms may occur year-round. Your pediatrician can help you discover the cause of your child’s allergies.

What is the cause of my child’s cold?

You may worry your child lacks vitamins or the cold outdoors is causing their illness. Colds do not occur due to a lack of vitamins or a poor diet. Weather conditions also do not affect illnesses as we discussed in our blog, 5 Winter Health Facts.

Colds are an unavoidable part of growing up. You can’t prevent them other than avoiding coming in contact with cold germs. Although, you really shouldn’t hope to avoid colds completely. They help build up your child’s immune system.

So although it is hard to see your child under the weather, be thankful they are getting this immunity boost at a young age. Most children, even those that seem to always struggle with illness, will greatly improve by mid-elementary school. So the “good news” is your child should miss more of their less academically challenging school days during their preschool and kindergarten years as opposed to their more academically advanced years.

How many colds per year is normal for kids?

Most children start to get colds after about six months of age. This is when the immunity they received from their mom fades. After that, they have to build up their own immune system.

Babies, toddlers, and preschoolers may get as many as seven to eight colds a year! At school age, they average five to six colds a year. Teenagers and adults may have as many as four colds a year.

If you’re a parent though, you know it isn’t the only illness your child has to deal with, unfortunately. Children may have a diarrheal illness, with or without vomiting, two to three times a year too! Some children get high fevers with their colds. They may also have a sensitive tummy and develop diarrhea with cold symptoms.

What about ear infections?

If your child gets a lot of ear infections it doesn’t mean that your child has a serious health problem. This only means that the tubes in the ear aren’t draining properly. And if your child has repeated ear infections, talk to your child’s pediatrician to see if they need to see an ears, nose, throat specialist. Ear tube surgery is a simple procedure that can help many children while others will outgrow this problem before age two.

What is a sign I should be concerned about frequent child illnesses?

Consider your child’s overall health. If he is gaining weight and robust, you shouldn’t worry. Your child is no sicker than the average child of their age. Children get over colds by themselves. Although you can reduce the symptoms, you can’t shorten the course of each cold.

Many parents worry that their child has an underlying disease because they get a lot of colds. A child with health concerns does not look well in between illnesses, will experience hospitalizations and not gain weight.

A child with an immune system disease doesn’t get more colds than the average child. They will, however, experience numerous serious infections every year such as pneumonia before they are even a year old. In addition, a child with a serious disease does not gain weight very well or look well between infections.

When can my child return to school after illness?

The first five days of a virus are the hardest. Cold symptoms can often linger for two to three weeks. As long as your child is fever free for 24 hours, there is no reason she cannot attend the majority of her normal activities. Sports and gym activities may need to wait for a few additional days until he feels up to it.

Parents, hang in there! Winter bugs will be gone before you know it! If you have concerns about your child’s health, however, please reach out to a CCMH Pediatrician today.

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Regular Post

3 Jan

Why We Can’t Keep Our Resolutions

CCMH

Healthy Living, Lifestyle ccmh, comanche, comanche county memorial hospital, health care, holiday, lifestyle, new year's, pyschology, resolutions, weight loss

A new year (and especially a new decade) causes many of us to find new resolve to make changes in our lives. Whether your New Year’s Resolution involves common resolutions such as weight loss, or reading more books, or something more unique and personal, you may be wondering if you’re really going to meet your goal.

Well, research says that the majority of us won’t keep our resolutions. Somewhere between 8 and 20% of us will meet our goal based on past statistics. Although that number isn’t encouraging, this, of course, does not mean that it is impossible to succeed.

We hope that by discussing why we can’t keep our New Year’s resolutions, you will be prepared and more likely to proudly enjoy your success in 2020!

Here are seven reasons why we can’t keep our New Year’s Resolutions:

We didn’t mentally prepare

Changing ingrained habits is not a simple task. How often do we not give resolutions a second thought until December 31st? Often, we make very lofty goals under the influence of holiday cheer and the influence of others.

It is important to step back and consider the possibility of achieving our resolution. We’re not saying you shouldn’t make big goals, but that focusing on smaller changes is a way to help you work up to bigger goals. If you want to save $200 extra every month but only managed to save about $20 each month this year, $200 might be a huge jump. Saving $40 may be more realistic. Next year you can increase the number or even mid-year if it is going well.

We didn’t make specific goals

“Exercise more” is not a good goal! You may be surprised to hear a healthcare organization make such a statement, but less specific goals are more commonly abandoned.

When we don’t make specific goals, it is easier to back out and not achieve them. It is better to think of our bigger goal as the result of following smaller, more specific goals.

For example, if we set a specific measurable goal of completing a certain workout for a certain number of minutes for a certain number of days per week, we’re more likely to reach our goal of exercising more.

We didn’t think about what we truly want

We can get hung up on other’s goals or what we feel society says we should do. We live in a world that lives on social media and the majority of us aren’t portraying life in a completely realistic way. This can leave us feeling depressed, inadequate and like we should be doing more or behaving differently.

Don’t jump on the latest fad diet or take up the latest trend for fear of missing out. If you recognize that you’re struggling with the expectations of others, perhaps finding new ways to celebrate what you love about yourself is what you truly need to do.

Practice self-care by treating yourself to a relaxing massage every month. Discover a deeper appreciation of your talents by cultivating new hobbies. Finding happiness in who you are will cause you to make better decisions and “grow” more efficiently into someone who is happy and better able to meet goals.

We didn’t think of the goal as a true lifestyle change

It’s ok to want to lose a certain number of pounds before bikini season. Sometimes focusing too much on a specific date can be detrimental, however. If we realize that we aren’t going to lose weight by a specific date, we may give up long before the date arrives.

Consider if what you want is truly a change you can stick to long term. Make smaller goals that build on one another. Know you may have mess-ups along the way, but don’t ever lose sight of your goal.

We didn’t give it a good shot

According to an article in Psychology Today, it takes an average of sixty-six days to form a good habit, and much less repetition to form a negative one. How we begin also seems to have an effect on our habit forming outcome. 1 Commit to following through with your resolution at least every day for a month no matter what. If you truly want to ditch it after that, do. However, more likely than not, you will decide it is worth it and be on your way to forming a new habit soon.

We didn’t make a positive goal

Have you ever told yourself not to do or think about something? The next thing you know, it’s all you can think about! Instead of making a goal to “not blow your money on coffee from the coffee shop every morning”, make a goal of “drinking coffee at home.”

Do you see what happened? These are essentially the same goals. However, by thinking of it in a positive light, you’re more motivated to want to follow through. Instead of dwelling on your favorite overpriced drink, now you’re thinking of ways you can get your “fix” at home.

We didn’t replace the bad habit with a good one

As we have discussed, we are “creatures of habit.” Getting rid of a bad habit is even more challenging if we aren’t replacing it with something good.

If we want to try to put an end to an unhealthy eating habit, we need to have a healthy alternative ready to grab when the urge hits us. If we are trying to give up soda, for example, we may want to have another beverage readily available like bottled tea or flavored water.

In the end, remember that January 1st is simply a day on the calendar. You may have setbacks, but do not quit. You may need to modify your goals due to circumstances beyond your control, but do not quit. You may mess up horribly tomorrow, but do not quit.

If you are considering making a change, it’s never too late! Don’t let a date on the calendar dictate you living a healthier, happier life. Take the time to consider your goals, plan, and crush them in 2020!

Happy New Year!

Source

1 Rubin, Gretchen. Psychology Today. Stop Expecting to Change Your Habit in 21 Days. 21 Oct. 2009.

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