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Don’t Go Breakin’ My Heart: Ways to Keep a Healthy Heart

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What are heart attacks?

Heart attacks or myocardial infarctions are caused due to a blockage within the heart’s arteries. The arteries take blood from within the heart and distribute it away from the heart either to the body or the lungs.  If the arteries are blocked, the blood circulation within the heart becomes disturbed. This means that the heart isn’t getting enough blood or oxygen flowing through it, which can lead to a heart attack.  Think of the blocked artery like a clogged pipe. If a pipe is clogged, then only a reduced amount of water can run through at a less efficient rate. Similarly, if an artery is blocked, blood has trouble flowing through. 

Why do Heart Attacks occur? 

A clogged artery is caused by the buildup of fat or cholesterol in the arteries. 

What is Cholesterol- a fatty like substance that is made in the liver and is taken in through foods. We measure two types of cholesterol LDL and HDL.  LDL- is the “bad” kind of cholesterol because it builds up plaque in your arteries. LDL is often consumed as saturated fats or trans fats through foods. Meanwhile, HDL- is the “better” kind of fat because high levels of it can prevent blockage. 

Other important risk factors include: 

-High blood pressure

– High cholesterol 

-Smoking 

-Family history/ Genetics 

What are the symptoms? 

There are symptoms that occur before a heart attack. Paying attention and monitoring how you’re feeling can help you catch the warning signs. 

  • Angina- chest pain around the heart
  • Dyspnea – shortness of breath 
  • Diaphoresis- sweating
  • Nausea- discomfort in the stomach making you feel sick 
  • Emesis- vomiting 

What can be done to prevent a heart attack?

  1. Stop Smoking 
  2. Maintain a heart healthy diet primarily by lowering your LDL intake
  3. Try to lower a high blood pressure
  4. Stay physically active 

What is a healthy Heart Diet? 

Maintaining a healthy heart diet can reduce your risk for heart attack, heart disease, and stroke. It can also lower your risk factors such as high blood pressure, cholesterol, obesity, and type 2 diabetes. 

A healthy heart requires a diverse diet of fibers, fruits, and veggies. Here are some healthy food groups to eat: 

  • Healthy Fats: Avoid saturated fats and trans fats for they are known to increase your LDL () cholesterol. These “bad” fats can be found in oily foods that are solid at room temperature like butter, full fat dairy products, and fatty meats. Trans fats are normally found in processed foods such as fried foods and baked goods. Try consuming healthy fats such as almonds, nuts, olive oil, flaxseeds, and avocado. These are considered healthier because they are unsaturated fats (which increase your HDL).  They are easier for your body to break down and don’t leave a fatty residue that could later cause a clog in arteries.  
  • Beware of Dairy: Dairy can contain a lot of saturated fats. So be sure to choose low fat or fat free dairy products in order to help keep your saturated fats in check. This can be done by simply changing your milk from 2% to skim. 
  • Whole Grains: Ever seen the label on that whole wheat non sugary cereal box that says “heart healthy”? Well, they’re talking about whole grains! Whole grains contain fiber.  There are two types of fibers soluble and insoluble. The difference between the two is that one can dissolve in water while the other can not. The soluble fiber can dissolve and create a gel like form that helps improve digestion, lower your blood cholesterol and sugar! The insoluble fiber is known for attracting water into your stool which makes it easier to have a bowel movement.  But don’t be fooled, not all whole grains are healthy. For example, healthy whole grains are not sugary cereal. Rather, it’s plain oats, oatmeal, barley, and brown rice. So grab a bowl of oatmeal and dig in to get those fibers!
  • Produce Produce Produce! All the produce! Eat a variety of fruits and veggies to maintain a healthy diet. They are low in calories and high in fiber. Fresh produce is best. But if you opt for canned or frozen fruits/veggies that’s okay too! Just make sure to check the labels for added salts or sugars that may have been used to preserve the produce. 
  • Meats. It is true that meat is a great source of protein. However, lots of american loved meats such as burgers, hotdogs, steak, or bacon all contain high levels of saturated fats. Try eating meats that have less of these saturated fats such as fish and shellfish. With any meat, make sure to pay attention to your portion control. Typically your plate should contain a balance of  ¼ meats to ½ veggies. It also matters how you cook the meat.  Baking, broiling, or roasting are healthier and use less oil than pan frying or deep frying. 

Other important factors: 

Eating healthy is one part of reducing your risk for artery clots, but it’s a healthy lifestyle that will prevent most from heart attacks. 

1 . Exercise: Staying active regularly can lower your blood pressure and cholesterol levels. It helps your metabolism and “builds” a healthy strong heart. 

2. Drinking water: What are the downsides of drinking water? I mean really.  I know drinking water is always listed as the “cure all” for everything, but it is an important part in everyone’s diet. Drinking water is important for staying  hydrated,  but primarily people are encouraged to drink water to deter against its sugar filled soda alternatives. Try not to grab the soda or energy drinks. They can contain a lot of unnecessary sugars.  Rather, focus on drinking water (or no sugar added drinks like black coffee/tea). 

3. Stop Smoking. You’ve heard that smoking damages your lungs, but it also puts a lot of stress on your heart.  But why? Nicotine creates an adrenaline rush which can raise your blood pressure and make your heart beat faster.  Smoking thickens your blood which makes it more likely to clot and cause blockage in an artery. Similarly, smoking can also worsen coronary artery disease because it damages the lining in your coronary arteries which makes it more difficult for blood to flow to your heart. Lastly, smoking can decrease the amount of oxygen that gets to your heart, which makes the heart have to work extra hard to get it’s needed oxygen levels to the body. Although it’s difficult to quit smoking, this is one of the main recommendations among doctors to maintain a healthy heart.

4. Portion sizes: It’s one thing to eat healthy, but now you need to know how much to eat. Normally it is suggested that your plate should consist of 3 oz of meat, 1 cup of produce, 1 teaspoon of saturated fats, 1-2 tablespoons of a condiment, and maybe 1-2 oz of nuts, pretzels, or cracker like foods. Here’s a helpful infographic for visualizing your correct portion sizes. 

Photo from https://www.nm.org/healthbeat/healthy-tips/nutrition/handy-guide-to-serving-size 

If you have any questions about heart health, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

Resources

https://www.nm.org/healthbeat/healthy-tips/nutrition/10-simple-rules-for-eating-heart-healthy

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

https://www.heartfoundation.org.nz/your-heart/post-heart-attack/quitting-smoking

Know the Signs: Heart Attacks

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Did you know heart attacks are more common in December and January than in other months? A multitude of factors may contribute to this pattern, one being the cold temperatures, which cause blood vessels to constrict and blood pressure to rise, ultimately putting more strain on the heart. Excessive indulgence (such as in salt, fat, and alcohol), emotional stress, and the tendency to put off seeking medical treatment during the holidays may also play a role. This means that now is the perfect time to learn (or brush up on) the most common signs of a heart attack, so that if you find yourself or a loved one in this situation, you can act quickly and minimize the damage done to the heart.

You’re likely familiar with the classic heart attack symptom, severe chest pain (often compared to the feeling that an elephant is sitting on your chest), but this isn’t the only symptom you should be aware of, especially if you’re a woman. Although both men and women can experience this kind of pressure on their chest, women are more likely to have heart attacks and not experience this tell-tale symptom. For this reason, you should know the other symptoms of heart attacks in women:

  • Shortness of breath
  • Lightheadedness, dizziness, and/or nausea
  • Anxiety
  • Sleep disturbances and/or unusual fatigue
  • Gas-like pain or discomfort in the stomach
  • Pain in the jaw
  • Pain in the upper back, shoulders, or one or both arms

For men, too, there are other symptoms you should know to look out for in addition to the typical chest pain and pressure:

  • Shortness of breath
  • Lightheadedness or dizziness
  • Cold sweat
  • Pain or discomfort in the upper body (one or both arms, left shoulder, back, neck, or jaw)
  • Gas-like pain or discomfort in the stomach
  • Rapid heartbeat

If you suspect you or a loved one may be having a heart attack, don’t hesitate to seek help. The first thing you should do is call 911 right away. While waiting for the paramedics to arrive, chew a normal dose of aspirin— this will help slow the blood clotting. Try to stay calm and sit or lie down near the door.

Heart attacks can be scary, but by learning about the symptoms now, you’re preparing yourself to take swift action if the need ever arises. Kudos for prioritizing your health, and as always, stay healthy and stay safe!

–The Wellness and Stress Clinic Team

Sources:

Let it Snow! Learn how cold weather can affect your health:

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Skin: 

Jack frost nipping at your nose?  The windy weather and dropping temperature can dry out your skin. This can be strenuous for someone with eczema. What you can do is moisturize your skin. Try showering in warm water, not hot water. For hot water can further dry out your skin. The warm water will give your skin a chance to replenish and moisturize. Drinking water will also help you stay hydrated and prevent flakey skin. 

Balance: 

Although those snowy sidewalks and misty mornings look beautiful, they can be very icey. Watch your step as surfaces covered in ice can make you lose your balance. It makes falling easier, and puts you at risk for fractures. Be careful! Make sure you wear appropriate snow boots with grip and use handrails. 

Heart:

The cold weather can be a vasoconstrictor, meaning that the cold can narrow blood vessels which can raise your risk of chest pain or heart attack. What can you do? Bundle up and try avoiding strenuous activities in the cold weather. 

Immune System: 

Although cold weather itself doesn’t cause the flu and colds, it does bring people together. The cold weather outside drives a lot of people together inside in public spaces. This causes more people to come into close contact and increases the spreadability of a virus. The solution is simple:  wash your hands and get a flu shot. If you feel sick and contagious, take off work.  It will help prevent the spread of unwanted illnesses. 

Asthma: 

Dry cold weather can irritate asthma. It narrows airways and can increase your chances of an asthma attack. What you can do to prevent from this: Avoid exercise outside and keep an inhaler nearby. 

If you have any questions about health during the winter months, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

Resources: 

https://www.health.harvard.edu/staying-healthy/how-does-cold-weather-affect-your-health

https://signaturemd.com/concierge-physicians/concierge-physician-blog/how-cold-weather-affects-your-body/

Healthy New Year’s Resolutions You’ll Actually Keep

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2021 is here, and for many, the start of a new year gives us the motivation we need to make healthy changes in our lives. Whether you enjoy the tradition of New Year’s resolutions or prefer setting new goals for yourself at any time of the year, improving your health can seem like a daunting task— but it doesn’t have to be.

To make sure you don’t abandon your resolutions after a month or two, make sure you’re setting SMART goals: specific, measurable, attainable, relevant, and time-bound. This technique is a great way to keep yourself focused and accountable so that you can achieve your goals. Let’s look at some examples of SMART resolutions to make 2021 your healthiest year yet:

  1. Drink more water: If you’re simply trying to up your intake, you can set an hourly goal for yourself, like drinking 1 glass of water every hour between 9 am and 5 pm. Another great way to do this is to replace your usual daily soda or second or third coffee with a glass of water— this way, you can cut back on sugar and stay hydrated at the same time!
  2. Reduce screen time: Now, more than ever, we depend on our phones, computers, and TVs for both work and entertainment, which is why it’s increasingly important to take some intentional time off. Set a goal to spend no more than 30 minutes on social media daily and use your phone’s screen time feature to hold yourself accountable. Alternatively, you can build screen-free time into your daily routine, like putting your electronics in a separate room an hour before you go to bed.
  3. Eat more fruits and vegetables: Both are necessary for you to get the vitamins and minerals you need, and together, they should make up half your plate at each meal (check out our basics of a balanced diet post to learn more!). Set a goal to eat 2 cups of fruit and 2.5 cups of vegetables throughout the day— every meal or snack is an opportunity!
  4. Exercise regularly: If you prefer traditional workouts, you can aim for at least four 30-minute workouts weekly. That’s not the only way to get exercise, though. If you find yourself sitting most of the day, you can start taking a 5-minute walk every two hours (walking is a great cardio exercise!).
  5. Get more sleep: Sleep is essential for good health. Setting a bedtime for yourself and following that schedule every night helps regulate your body’s clock so that you can fall asleep faster and sleep better. How much sleep you need can vary from person to person, but most adults should get at least 7 hours per night.


Wanting to improve your health is a great decision that you should be proud of yourself for taking. If you choose to focus on any of the goals above, don’t forget to modify them as needed to make them attainable and relevant for you. Happy New Year, and as always, stay healthy and stay safe!

–The Wellness and Stress Clinic Team

Sources:

World AIDS Day

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World AIDS Day is held on December 1st and it is a day dedicated towards spreading awareness and information about the virus.  This day allows people to mourn the loss of family, friends, and partners who have fought the virus as well as reminds people to continue to support medical researchers who are actively looking for a cure.  In order to demonstrate a network of support for these families, let us take this day to honor all those who fought and are fighting AIDS. 

Quick AIDS/ HIV facts: 

  • HIV stands for human immunodeficiency virus. While AIDS stands for acquired immunodeficiency syndrome.
  • AIDS is not the same as HIV.  HIV is a virus that can lead to AIDS. If infected with HIV, then the virus resides in your blood, particularly white blood cells, which help your immune system. However, people are diagnosed with AIDS when HIV grows and starts killing their immune cells.  This weakens their immune system and leaves the person vulnerable to infections and illnesses ranging from pneumonia to cancer. Therefore, AIDS is a stage of HIV in which the immune system becomes very weak due to HIV.
  • Nearly 38 million people are living with HIV worldwide. Many of them do not know they are infected and may be spreading the virus to others. 
  • HIV has not been cured. There is still ongoing research on how to prevent and stop this disease. 
  • HIV can be transmited through semen, vaginal fluids, anal fluids, breastmilk, and blood 
  • Although only started in 1988, World Aids day was the first ever global health day! 

Resources: https://www.womenshealth.gov/hiv-and-aids/hiv-and-aids-basics/facts-about-hiv-and-aids 

https://www.amfar.org/facts-about-hiv-and-aids/#a2

Best prevention methods: 

  • Use protection every time 
  • Use latex condoms or dental dams
  • Use a water based lubricant 
  • Limit the use of alcohol and recreational drugs
  • Make sure all needles injected in the body are sterilized
  • Do not share injection needles with anyone 
  • If getting a tattoo, make sure you are going to a sterilized facility that uses single use instruments or pays close attention to recleaning their needles between clients. 

Source: https://www.amfar.org/facts-about-hiv-and-aids/#a3 

COVID and HIV:

People with HIV may have concerns for their risk of COVID19. Here are 2 helpful links. One is from the CDC that answers the general question you may be having. While the other link is from HIV.gov and has specific recommendations on preventable measures that can be taken to avoid getting COVID with HIV. Please note that information on the Coronavirus is still new and being obtained.  Changes and updates in information will be posted on these sites.  

  1. CDC:

https://www.cdc.gov/hiv/basics/covid-19.html

  1. HIV.gov: https://clinicalinfo.hiv.gov/en/guidelines/covid-19-and-persons-hiv-interim-guidance/interim-guidance-covid-19-and-persons-hiv?view=full 

How can I participate in World AIDS Day? 

There are multiple ways to get involved! Whether it be holding an event, spreading awareness, distributing contraceptives, or educating, you can help!

1) Reach out to a local HIV service organization and Volunteer!
These facilities may need your help with providing services like: 

  • Assisting with onsite or mobile testing events by being a greeter, registrar, health educator, or HIV tester
  • Providing administrative support, such as filing, data entry, or answering phones
  • Helping out with special events
  • Participating in fundraising or advocacy activities
  • Providing language skills
  • Offering professional services, such as legal assistance or medical care, if licensed

(Souce: https://www.hiv.gov/hiv-basics/overview/making-a-difference/getting-involved )

2) Hold events in schools and on campuses

In the U.S., approximately 25 percent of new HIV cases occur among young people between the ages of 13-24. Therefore, it is particularly important for students to speak up and spread awareness through organizational efforts.

Here is an excellent link in event ideas that you can hold at schools to get your community involved: https://www.hrc.org/resources/a-students-guide-to-world-aids-day 

3) Educate

Learn more about HIV/ AIDS. Here are some helpful links and resources about preventing, identifying, managing, and treating HIV/AIDS. 

4) Connect with others and spread awareness

Spread the word! Let people know that December 1st is a global health day! Here are some great social media infographics that can be shared: 

–https://www.cdc.gov/worldaidsday/resources.html 

–https://www.avac.org/resources/infographics 

–https://www.hiv.gov/events/awareness-days/world-aids-day 

–https://www.unaids.org/en/World_AIDS_Day 

If you have any questions about AIDS, or think that you may have it or be at risk for it, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

National Alzheimer’s Disease Awareness

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What is Alzheimer’s Disease? 

Alzheimer’s is a brain disorder that slowly destroys memory and thinking skills overtime. Its slow progression could lead to dementia ultimately inhibiting a person from carrying out simple daily life tasks. Caregivers make a huge difference within these people’s lives. Alzheimer’s is not the same as memory loss from aging. Although during the preclinical phase of alzheimer’s disease people seem to be symptomless, there are actually big changes happening in the brain. 

According to the National Institute on Aging: (https://www.nia.nih.gov/health/alzheimers-disease-fact-sheet#stages) 

Alzhiemers starts when “abnormal deposits of proteins form amyloid plaques and tau tangles throughout the brain.” This causes once-healthy neurons to stop functioning, lose connections with other neurons, and ultimately die. There are additional complex brain changes that occur that also play a role in Alzheimer’s. 

Photo source- https://www.drugwatch.com/health/alzheimers-disease/ 

Symptoms of Alzheimer’s

The symptoms of Alzheimer’s vary depending on the stage.  As the stages progress, the symptoms increasingly interfere with daily life. The first symptoms of Alzheimer’s can vary from person to person and be difficult to catch.  Here are some of the symptoms throughout different stages.  

Mild symptoms: 

-trouble handling money and paying bills

– repeating questions

-taking longer to complete normal daily tasks

– personality and behavior changes. 

Moderate symptoms: 

-Memory loss worsens

-control of language weakens

-confusion

-difficulty recognizing family and friends

-Difficulty completing simply daily tasks

-hallucinations and paranoia 

Severe symptoms

-Can not communicate

-Depend fully on a caregiver

Caregivers: 

Caring for a person with Alzhiemers can be a difficult task both physically and mentally.  It’s challenging to provide the right care for the person you love. This is due to the need for daily care and switching of family roles. If you can’t care for a loved one, there are facilities and programs that can help. However, if you take on the responsibility for caring for  your loved one, here are some ways to get started:

  1. Become knowledgeable about the disease. 

Understand it. Think about your long term options for caregiving. There are programs that can help train you on how to take proper care of the person you love and strategies with helping deal with difficult behaviors. 

  1. Establish a support group

Ask the family if they too can contribute to caregiving for this family member. Reach out to support groups and learn from others who are also going through this experience.  

  1. Maintain your own health 

You can not help others if you are not healthy yourself. Make sure you have good coping skills and know how to calm down if needed. Maintaining physical exercise and a healthy diet can really help this. 

Here are some resources to help caregivers: 

First steps to caregiving- https://www.nia.nih.gov/health/alzheimers/caregiving 

Care training- https://www.alz.org/help-support/resources/care-training-resources 

Online learning resources- https://www.endalznow.org/alzheimers-prevention-101/resources-for-alzheimers-caregivers 

If you have any questions about Alzhiemer’s disease, or need help caring for a loved one, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

American Diabetes Month

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Diabetes is one of the most common chronic conditions worldwide, affecting about 1 in 11 adults. Its prevalence means you probably know someone who has diabetes, so being aware of this disease and how it can affect one’s life is important. This American Diabetes Month, take the time to learn about what’s true—and what isn’t—about this condition.

MYTH: Diabetes is a single disease.

FACT: Diabetes is actually a group of diseases, all of which affect how your body metabolizes blood sugar. Chronic diabetes include Type 1 and Type 2, but some forms of diabetes are also potentially reversible, like gestational diabetes, which occurs during pregnancy. Although diabetes can develop at any age, Type 1 diabetes often shows up during childhood or adolescence, while Type 2 more commonly occurs in people over the age of 40.

MYTH: Eating a lot of sugar causes diabetes.

FACT: Diabetes is caused by your body either not making enough insulin or not using it well, both of which can increase your blood sugar levels, but eating sugar itself doesn’t directly cause someone to develop diabetes. However, excess sugar can lead to obesity, which is a significant risk factor for type 2 diabetes.

MYTH: If you don’t have a family history of diabetes, you won’t get it yourself.

FACT: While family history is a risk factor for both Type 1 and Type 2 diabetes, other factors are also involved. In fact, you can significantly reduce your risk of developing Type 2 diabetes by maintaining a healthy diet, getting regular exercise, and not smoking. 

MYTH: People who have diabetes can’t eat sweets.

FACT: As long as you plan for them, you can have a few sweets in moderation, even if you have diabetes. This planning can include decreasing your carbohydrate intake from other sources or, if you take insulin, taking a higher dose than normal. Your healthcare provider can tell you about how you can safely indulge in the occasional treat while still keeping your diabetes under control.

MYTH: It’s unsafe to exercise if you have diabetes.

FACT: Exercise is in fact a vital step to managing diabetes, because it helps increase your body’s sensitivity to insulin. However, if you do have diabetes, you should talk to your healthcare provider about how to watch for potential problems that may arise with your eyes, feet, or heart when you exercise.

The International Diabetes Foundation predicts that in the next 10 years, the number of people with diabetes around the world will rise from 463 million to 578 million, and in 25 years, it’ll reach 700 million. However, with proper knowledge about prevention and management, we can work towards slowing this growth. Have a great rest of the month, and as always, stay healthy and stay safe!

–The Wellness and Stress Clinic Team

Sources:

National Family Health History Day (Nov. 26)

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With Thanksgiving festivities in full swing, and as surprising as it may seem, this past Thursday was the perfect opportunity to take an important step towards taking care of your health—and it doesn’t have anything to do with what you eat. Since 2004, the U.S. Surgeon General has designated Thanksgiving as National Family Health History Day. Whether you’re celebrating with your family virtually or in-person this year, it’s a great idea to start a conversation about your family’s health while everyone’s together.

Many health conditions appear to have some hereditary basis, including cancer, diabetes, asthma, osteoporosis, heart disease, depression, high blood pressure, and many more. Even though having family members with certain conditions doesn’t necessarily mean you’ll get them too, knowing about your family health history can better equip you and your healthcare provider to take proactive steps, like lifestyle changes and early screening. For many families, having these types of conversations may not come that naturally, but the information they reveal could potentially benefit everyone’s health. A good place to start is by explaining why you want to know about your family members’ health by also sharing information of your own. 

In general, the more information, the better, but it can be helpful to know what type of information is the most important. You should know how each person included in your family history is related to you. Be sure to also ask about major medical issues and when they began, causes and ages of death, and your family’s ethnic background. You may also want to ask about allergies, any history of pregnancy loss or birth defects, and lifestyle and environmental factors. Injuries and diseases that don’t have a genetic basis (like Lyme disease, for example) aren’t as necessary to record.

If you were adopted or are estranged from your family, collecting your family history can be significantly more difficult, but it’s still possible. In the case of adoption, you can ask your adoptive parents if they have any information about your birth parents’ health history. You can also reach out to the adoption agency, but be sure to first familiarize yourself with the adoption statutes in your state. If you’re not close with your family, you can try reaching out only to the family members you are most comfortable with, or your healthcare provider may be able to reach out on your behalf.

Once you have all this information, write it down or use the Family Health Portrait tool developed by the U.S. Surgeon General and Department of Health & Human Services. This online tool is free and allows you to store and share your family health history with other members of your family and your healthcare provider, and it’s available in multiple languages. You should review your family history periodically and continue updating it whenever you learn new information.

While you’re feasting (perhaps in spirit) with your loved ones this Thursday, you can feel good knowing that you all empowered each other to lead healthier lives. Happy Thanksgiving, and as always, stay healthy and stay safe!

–The Wellness and Stress Clinic Team

Sources:

Bladder Chatter: Tips for taking care of Bladder Health

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We may not think about our bladder on a regular basis, but our bodies certainly remind us with every trip to the restroom.  Bladder health month is intended to inform the public about how to best upkeep bladder health, and to increase awareness of potential bladder problems that can develop overtime. There’s no shame in bladder talk. It’s important and natural. So, we encourage you to talk openly! Often people opt to use code terms like “using the bathroom”, “peeing”, “taking a leak”, or “going potty” just to avoid the awkwardness of the topic.  But speak openly and honestly to your doctor if you are experiencing problems. They will understand, and it will help them better evaluate your symptoms. 

Healthy Bladder Tips: 

Here are some things to pay attention to maintain a healthy bladder: 

  1. Water intake

Drink lots of water! Drinking water helps flush your urinary tract and prevent an infection from accumulating.  It is recommended that a person drinks 11-15 cups of water per day.  For women it is recommended to consume 11.5 cups of water, and for men it is recommended around 15 cups of water.  Also, please note that weight, diet, temperature, and activity levels all impact these levels as well. 

  1. Cut down on caffeinated drinks

Coffee, sodas, and alcohol all heighten bladder activity and lead to leakage. Limit the amount consumed and pay attention to their effect on your body. 

  1. Stop smoking 

Smoking has shown a high correlation to bladder cancer. According to statistics, people who smoke are 2 to 3 times more likely to develop bladder cancer than a non-smoker. 

  1. Use healthy bathroom habits

Don’t hold it! Holding urine in your bladder for too long can weaken your bladder muscles and make a bladder infection more likely. It is normal to go to the bathroom every 3-4 hours.  Regular use of the bathroom is important.  Also, take enough time when you’re using the bathroom. Don’t rush. If you don’t empty your bladder fully, over time, you could get a bladder infection. For wiping, wipe from front to back.  Specifically, Women should wipe from front to back to keep bacteria from getting into the urethra. 

  1. Urinate after sex 

Both women and men should urinate shortly after sex to flush away bacteria that may have entered the urethra during sex.

  1. Clothing 

Wear cotton underwear and loose-fitting clothes. Wearing loose, cotton clothing allows air to keep the area around the urethra dry. Clothes like tight-fitting jeans and nylon underwear can trap moisture and help bacteria grow.

If you have any questions about Bladder Health, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

Resources: 

https://www.nia.nih.gov/health/13-tips-keep-your-bladder-healthy

https://www.urologyhealth.org/healthy-living/care-blog/november-is-bladder-health-month

https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#other-fluids

Antibiotic Awareness Week

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Did you know the discovery of penicillin, the world’s first mass-produced antibiotic, was an accident? In 1928, Alexander Fleming returned to his lab after a vacation and found that a fungus had contaminated the bacteria he had been studying, and the fungus was secreting a substance that was killing the bacteria. This happy accident earned Fleming a Nobel Prize and penicillin the nickname of a “wonder drug.” When used correctly, antibiotics do indeed have the power to save many lives, but now, their misuse is posing a significant threat to public health— the development of antibiotic-resistant bacteria.

Fortunately, by following these tips, you can get the maximum benefit from antibiotics when you’re sick, protect yourself from the dangers of antibiotic misuse, and do your part to combat antibiotic resistance in the world:

  1. Know what antibiotics can and can’t do. Antibiotics can help treat some bacterial infections, like strep throat, whooping cough and UTIs, just to name a few. They will not make you feel better if you’re infected with a virus, like the common cold, flu, or COVID-19, and taking antibiotics for a viral infection only puts you at risk for experiencing side effects.
  2. If you are prescribed an antibiotic, follow the instructions of your healthcare provider exactly. Don’t share your antibiotics with anyone else or take antibiotics prescribed to someone else, and don’t skip a dose, even if you think you feel better.
  3. Tell your healthcare provider if you develop any side effects or reactions while taking antibiotics. Some possible antibiotic side effects include rash, nausea, and diarrhea. They can be minor or life-threatening, and they may indicate an allergy or a more severe infection.
  4. Continue practicing good hygiene. This reduces your chances of falling sick, so that you don’t have to take antibiotics in the first place, and it also helps keep the people around you safe. This is a win-win situation, so keep washing your hands and covering your face with a mask!

Knowing how to use antibiotics correctly is so important that the CDC has designated the week of November 18-24, 2020, as Antibiotic Awareness Week. Now that you know what to do and what not to do, it would be a great idea to take a few minutes to tell a friend about what you’ve learned. And as always, remember to stay healthy and stay safe!

–The Wellness and Stress Clinic Team

Sources:

https://medlineplus.gov/ency/patientinstructions/000959.htm