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Weight management with diabetes

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When it comes to managing your weight, there’s no shortage of extreme diet trends, supposed miracle recipes and wacky exercise fads. While these methods claim to be effective, they are often complicated to follow or unhealthy in general. On top of this, these weight management methods don’t always account for illnesses, like diabetes, where blood sugar can be dangerously affected by certain diets or exercise routines.

Weight management is an important part of treating diabetes, but the clutter of all these unhealthy methods can make it difficult for people with diabetes to find healthy and effective ways to manage their weight. Below we offer some helpful tips and reminders for weight management with diabetes.

Set achievable goals
Instead of starting extreme diets and excessive exercise routines, try setting realistic health goals. Focusing on creating new habits and changes you can maintain for a long time will help you manage your weight more effectively. Start with realistic goals that fit your life, like taking a walk every other day or eating more vegetables than sweets. When you start with more realistic goals, you create habits. Over time, these habits become easier and can be upgraded for a new challenge when you’re ready!

Focus on nutrition
While monitoring calories and cutting down on certain types of ingredients can help with diabetic weight management, overemphasizing this can actually be harmful to weight management goals. For long-term, sustainable weight management, it’s important to focus on providing your body with the right amount of nutrients rather than a certain number of calories or types of food. Restricting calories can be dangerous for a person with diabetes and can also make you more likely to want to binge eat later on. Likewise, restricting our diet to only “healthy” foods can make us feel frustrated and give up on our goals. It’s important to find balance in your diet by focusing on consuming nutritious foods, while allowing yourself to eat foods that make you happy!

Reach out for support
Managing your weight with diabetes can feel frustrating, but you’re not alone. Creating a support system of doctors, dietitians, counselors and friends and family who understand your
experience and can offer support will help you stay on track to accomplish your health goals. This also has the added benefit of being able to talk about the emotional struggles that come with diabetes. Treatment for illnesses like diabetes often only focuses on treating your physical health, but addressing your emotional wellness is essential to achieving long-term success.

Managing your weight with diabetes can be difficult, but with the right approach and trustworthy support, it’s achievable. The Wellness and Stress Clinic of Memphis is committed to providing free medical services to our community. Our one-on-one health consultations and educational courses can help you learn more about diabetes and how you can best control it. To learn more about our services, visit our website or call us at 901-306-5433.

Mammograms: All your questions answered

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You may have heard that women over a certain age should get mammograms regularly, but without knowing what they are and why they’re important, it can be easy to dismiss this recommendation. However, mammograms are important screening procedures that are worth learning about (and then getting, if you choose to do so).

What are mammograms?

Mammograms are low-dose x-rays that are used to detect breast cancer, especially in its early stages. This is when breast cancer tends to be the most treatable.

Who should get mammograms, and how often?

The U.S. Preventive Services Task Force (USPSTF) currently recommends screening mammograms every two years for women between the ages of 50 and 74. Some other organizations have slightly different recommendations, and your personal risk factors (such as genetics, family history, and past history of breast cancer) can also help determine when and how often you should get screened.

What can I expect during the procedure?

A mammogram requires you to be undressed from the waist up, so it may be a good idea to wear a shirt with a skirt or pants (as opposed to a dress). You should also avoid using deodorant, perfume, or powder on the day of your appointment, since these products can actually show up on the x-rays and make them harder to read.

To take the x-rays, you will be asked to stand in front of a special x-ray machine with a lower plate to place your breasts on. An upper plate will be lowered to compress your breasts briefly to take the x-ray. Some people find the pressure of the plate uncomfortable, but it should only last a few seconds. If it hurts, you should tell the person administering the mammogram. Typically, two views are taken of each breast, which comes out to a total of four x-rays.

Where can I get a mammogram?

The Wellness & Stress Clinic will be offering free mammograms at our next Women and Children’s night on November 15 (not the upcoming one on August 23). Information on how to sign up for one will be provided closer to time.

If you have a regular doctor, you can also talk to them about when and where to get a mammogram. In addition, if you are on Medicare, you can call 1-800-633-4227 or visit the Centers for Medicare & Medicaid Services website.

As always, stay healthy and stay safe!

–The Wellness & Stress Clinic Team

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Seasonal Foods and Recipes for August

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Why eat in season? 

There are many reasons to eat foods that are in season! 

  1. They taste better! Just imagine: this is the food’s season! It loves this weather and will produce the best fruit or vegetable during this time because these are the conditions that this plant thrives in.
  2.  Less unnatural additives. Since these plants are in season, they are able to fully ripen without unnatural assistance. Thus, less unnatural additives to your produce. 
  3. Cheaper. Since the produce is flourishing during this time, there tends to be an abundance. Thus, with the higher supply, the price will normally lower. 

Produce in season for August: 

Fruits: 

  • Apples
  • Apricots
  • Blackberries
  • Blueberries
  • Figs
  • Grapes
  • Nectarines
  • Pears
  • Plums
  • Raspberries
  • Strawberries

Vegetables: 

  • Peas
  • Sweet onions
  • Green beans
  • Cucumbers
  • Summer squash
  • Corn
  • Bell peppers
  • Tomatoes
  • Eggplant
  • Hot peppers

Late summer recipes:  Here are some online recipes that make use of the beautiful August produce!

Greek Quinoa Bowls: https://peasandcrayons.com/2016/01/greek-quinoa-bowls-recipe.html#wprm-recipe-container-16727 

Caramelized Onion, Fig & Goat Cheese Pizza with Arugula: https://www.ambitiouskitchen.com/caramelized-onion-fig-goat-cheese-pizza-arugula-video/ 

Corn Tacos: https://rainbowplantlife.com/3-incredible-vegan-taco-recipes/

Peaches and Cream Puff Pastry Tart: https://rainbowplantlife.com/peaches-and-cream-puff-pastry-tart/

Source: https://askthefoodgeek.com/in-season/august/

Safety Tips for that Summer Sun

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The summer heat is in full swing! Are you protected from the rays? 

Why can the heat be damaging?
The sun emits UV rays which can be harmful to humans.  UV rays are the #1 cause of skin cancer. Additionally, too much unprotected sun exposure can lead to dehydration or skin aging. Thus, skin protection from the sun is vital. 

How to stay safe from the sun: 

  1. Cover up: Wear protective clothing or sunscreen that has an SPF of at least 30 (more is even better)!  According to the American Cancer Society, sunscreens with higher SPF numbers do lend more sun protection, but this difference becomes less significant as the SPF gets higher. Any sunscreen with an SPF less than 15 can protect you against sunburn, but not against skin cancer or skin aging.
  2. Seek shade when possible: Limit your exposure to sun. UV rays are most intense from 10 a.m. to 5 p.m. 
  3. Hydrate: This is extremely important. You do not want to get dehydrated on a hot day. It can lead to dizziness, faintness, extreme thirst, confusion, or more complicated, long-lasting problems. An easy way to prevent this is to drink water frequently. Additionally, if your body is low in sodium due to excessive sweating, you will want to replenish that salt deficiency. Some ways to replenish include fast salt fixes such as olives, pickles, or sports drinks.  

We hope these tips help you stay cool during the summer heat!

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What should I do about my workplace injury?

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Workplace accidents result in injury more often than one may think. Each workplace is legally responsible to protect the health and safety of the workers by preventing workplace accidents. Injuries can happen to anyone, so it’s important to know your rights and the appropriate action to take when dealing with on-site accidents. Keep reading to learn more!

Inform your supervisor.

If you’ve been in a workplace accident, notify your supervisor or boss immediately – regardless of the injuries you may or may not have received. It’s best to have your experience documented as most states require it. Be sure to file immediately to avoid losing your legal right to compensation benefits due to state deadlines.

Seek medical care.

If your injury or illness requires immediate attention, seek medical care. Do not wait to speak to your supervisor or boss, as your health and well-being are top priorities. If you’re not seriously injured, ask your employer if you’re required to see a certain doctor or if you can choose your own. If you’re unhappy with the doctor’s diagnosis, you may be entitled to a second opinion under workers’ compensation. Keep in mind the doctor’s report can impact the benefits you receive.

Consult an attorney.

It’s often a good idea to talk to a workers’ compensation attorney before filing a claim. With years of experience handling workers’ compensation claims, they can greatly benefit your case. An initial consultation is usually free and can help you understand the benefits you’re entitled to and what steps you should take.

File a claim.

As an employee, you are entitled to file a workers’ compensation claim. Filing a claim is not a lawsuit; rather, it is a request for benefits. The first step to filing a claim is notifying your employer. No matter the circumstances, your employer must offer you a claim form immediately. You must complete the form before being eligible for benefits. If you do not complete the form, your employer has no obligation to provide benefits. You will receive a copy of your claim from your employer that you should keep for your records.

If you need additional guidance regarding an on-site injury or accident, the Wellness and Stress Clinic of Memphis offers legal guidance from volunteers with the Memphis Area Legal Services every first and third Monday of the month via phone consultation. Appointments are necessary, so give us a call at 901-306-5433 to set yours up!

Juvenile Arthritis Awareness Month

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It’s commonly assumed that arthritis only affects the elderly, but this isn’t true. That’s why the month of July is Juvenile Arthritis Awareness Month, to bring attention to the condition that affects nearly 300,000 children and teens in the United States.

What is juvenile arthritis?

Juvenile arthritis (JA) is actually an umbrella term that encompasses multiple inflammatory and rheumatic diseases. Different factors can cause the synovium—the tissue lining the inside of joints—to become inflamed, and it’s considered to be juvenile arthritis when this occurs in children 16 or younger. JA also happens to be an autoimmune disease, which means that it involves the immune system (whose normal purpose is to attack foreign invaders) attacking healthy joint tissues instead.

Symptoms & Diagnosis

In some cases, children with JA experience no symptoms at all. In other cases, JA can cause joint stiffness, pain, swelling, or tenderness. Other symptoms can include limping, fatigue, blurred vision, rash, or persistent fever.

There is no specific test for diagnosing JA, so doctors typically make their diagnosis by eliminating other conditions that could lead to similar symptoms. Common tests that may be ordered include a complete blood count, x-rays, MRI scans, tests for viruses and Lyme disease, among others.

Treatment Options

With a combination of exercise, physical therapy, medications, and regular doctor visits, it’s possible to manage the symptoms of JA and slow its progression. Two of the most common classes of medications used to treat JA are nonsteroidal anti-inflammatory drugs (NSAIDs) and slow-acting anti-rheumatic drugs (SAARDs). Newer and more effective drugs are also continuously being developed.

If you have any questions about JA, the Wellness & Stress Clinic is here for you. Please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay healthy and stay safe!

–The Wellness & Stress Clinic Team

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Scoliosis Awareness Month

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While scoliosis is probably an unfamiliar term to many, the condition is more common than you might think. Approximately 6 to 9 million Americans have been diagnosed with scoliosis— that’s about 1 in 40 people! In order to educate the public and encourage early detection and treatment, the month of June has been designated Scoliosis Awareness Month.

What is scoliosis?

Scoliosis simply means a sideways curve in the spine. This most often develops during the growth spurt right before puberty, and its severity can range from mild to disabling.

In addition to a visible curve in the back, scoliosis may cause the shoulders, hips, or waist to look uneven. It can also lead to back pain and stiffness, pain and numbness in the legs, and muscle fatigue.

Types of Scoliosis

About 80% of scoliosis cases are idiopathic, which means that they have no known cause. Idiopathic scoliosis typically presents in children between 10 and 12 years old. However, there are other less common types of scoliosis as well.

Congenital scoliosis, for example, may be diagnosed as early as the time of birth. Scoliosis can also be neuromuscular in origin, arising from damaged muscles (as a result of conditions like spina bifida or cerebral palsy) that are unable to correctly support the spine. Lastly, degenerative scoliosis is a form of scoliosis that can sometimes develop in adulthood as a result of wear and tear on the spine.

Treatments & Pain Management

In mild cases of scoliosis, oftentimes no treatment is necessary. Many children with mild scoliosis can even grow out of it. In more serious cases, though, your doctor may suggest wearing a brace around your torso or getting surgery. Your doctor may also encourage exercise, chiropractic treatment, or other pain management techniques to help manage the symptoms of scoliosis.

If you have any questions about scoliosis, the Wellness & Stress Clinic is here to help. To schedule an appointment, please call the clinic at (901) 306-5433. And as always, stay healthy and stay safe!

–The Wellness & Stress Clinic Team

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Feeling hot? Sit in the shade and follow these tips to avoid heat stroke.

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After a long winter and cool spring, summer is finally here! It’s time to enjoy the outdoors and spend time with loved ones. Let’s be honest – summers in Memphis can get very hot. To safely enjoy your summer activities, it is important to understand the risks of heat exposure.

Getting some vitamin D can benefit your overall health, but too much sun can be detrimental and can lead to further illness like heat stroke. It’s important to know the signs of heat stroke and heat-related illnesses. Understanding when you have had too much sun and heat exposure can help keep you safe and healthy during your summer.

What is heat stroke?

Heat stroke is the most severe form of heat illness. It occurs when your body’s temperature regulating system is overwhelmed by excessive heat. It can be life threatening and requires immediate medical care.

What to look for:

  • Body temperature of 103 degrees or higher.
  • Hot, red, damp or dry skin. 
  • A fast, strong pulse.
  • Headache.
  • Dizziness. 
  • Nausea or vomiting. 
  • Confusion. 
  • Loss of consciousness.
  • Lethargy.

What to do:

If someone is showing signs of heat stroke, here are the steps you should follow:

  • Move the person to a cooler place.
  • Help lower body temperature by using cool cloths or putting them in a cool bath.
  • Remove excess clothes and fan the person.
  • Place ice packs on the armpit and groin areas.
  • Do NOT give the person anything to drink if they are unconscious or lethargic.

*Call 911 or local medical services immediately if the person is unconscious or showing severe symptoms*

Ways to prevent heat stroke:

The best way to avoid heat related illnesses is to take precautions to prevent overexposure. If you’re planning to spend a long period of time outdoors, be safe and do the following: 

  • Drink plenty of clear liquids. 
    • Avoid fluids with caffeine, as this can lead to further dehydration.
  • Do NOT leave children alone in the car, even with windows cracked open.
  • Dress in loose fitting and lightweight clothing.
  • Take rest breaks in shady areas when participating in sports or vigorous exercise.
  • Wear sunglasses, a hat and sunscreen to avoid sun damage.

Heat stroke can be easily prevented by following these precautions and knowing the early signs of heat related illnesses. Below are some resources to learn more about heat stroke:

  1. CDC Warning Signs and Symptoms 
  2. Children and Teen Information: University of Rochester Medical Center- Heat Related illness

June Is ptsd awareness month

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June is PTSD Awareness Month. 

What is PTSD? 

PTSD stands for post traumatic stress disorder.  It is an anxiety disorder that people experience after seeing or living through an event that was harmful. Symptoms can include irritability, anger, dreams of trauma, sleep problems, relationship issues, and isolation. PTSD can be treated, but it may take years for it to go away even after the event occurs. 

Why is this month important? 

Dedicating this month to raising awareness is important on many levels. PTSD can be experienced by a variety of people such as veterans or civilians who have survived sexual assault, natural disasters, or other traumatic events. This month is important because it raises awareness for the disorder and reassures that there is treatment available. Additionally this month is dedicated to relieving any stigma felt while experiencing this disorder.  It is a serious condition, and can be treated. This month we also honor the families and support groups that are helping those dealing with PTSD as well, and honoring their service as care providers. 

How to participate? 

The US Department of Veterans Affairs created a calendar of events of daily activities you can do in order to spread the word about PTSD and its effective treatments. 

https://www.ptsd.va.gov/understand/awareness/docs/PTSDAware_Calendar.pdf

Work Consulted: 

https://www.ptsd.va.gov/understand/awareness/index.asp
https://youth.gov/feature-article/posttraumatic-stress-disorder-awareness-month

Know your renter rights

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Wellness includes so much more than your physical health. As people, we need a safe place to rest and call home. The type of space you live in doesn’t necessarily matter. You could live in an apartment, townhome, house or condo. What’s important to your overall wellness is the way that you feel when you’re at home. You should feel safe, comfortable and like you have a sense of privacy. 

If you rent, how you feel in your home is influenced by your landlord, building owner or property management company. Some landlords are great and provide healthy, affordable and decent rental units to their tenants. Others take advantage of renters. 

It’s important to know that you have rights as a renter that protect your privacy and your home. A healthy rental situation requires your landlord to respect these rights. Understanding your rights and learning how to request fair treatment is an important first step to make you feel comfortable and safe at home. We’ll outline some of your rights as a Tennessee renter below, and will include links to learn about your rights as a renter in Arkansas and Mississippi.  

You have a right to a decent, clean and safe unit.

Your home should be safe, free of noticeable damage and an overall healthy environment. Before you move in, you have the right to visit the property and look for anything that is wrong with your unit. All of the plumbing, electrical, appliances and other materials should work properly. There should not be holes in the walls, ceiling or floor, and you should not feel any of the outside elements when you’re inside the building. All units must have a functioning heater. If you find that your potential rental property doesn’t meet all of these requirements, do not agree to rent the unit until they are repaired. If you still plan to rent the unit, take thorough photos to document what needs to be repaired.

You have a right to request records and documentation.

In the state of Tennessee, a rental agreement does not have to be documented on paper. Agreements can be made verbally between renters and landlords. However, it is always in your best interest to request a written and signed lease that outlines your rental terms. These terms should outline how much you are expected to pay, when your rent payments are due and how long you can rent the unit before you need to renew the lease. In addition to outlining your rental fees, your lease should outline all of the rules you must uphold as a tenant. Understanding these rules upfront and abiding by them will help prevent you from facing eviction, fines or other negative consequences.

Keeping a signed copy of your lease is important for your own protection. Without a written lease, your word is put against your landlord’s if any issues come up. For added security, we also recommend requesting a receipt for each rental payment you make and storing it with your lease. These receipts will allow you to dispute any claims of missed or late payments.

You have a right to privacy.

Your landlord cannot enter your unit unannounced except under the following circumstances:

  • It’s an emergency, like a fire or flood.
  • You are gone for longer than a week and didn’t alert your landlord. 
  • You’re too sick to answer the door or you die in the unit.
  • You go to jail.
  • The gas, lights or water are turned off and it’s your fault (not the landlord’s).
  • The landlord gets permission from a court.

Other important resources:

  • If you live in Shelby County, Tennessee, this document outlines in detail the rights you have as a tenant. 
  • If you are a renter in Arkansas, this government website outlines your rights as a tenant.
  • If you are a renter in Mississippi, this federal government website lists several reliable resources in your state for more information about tenant rights.