Tag: wellness

All about the thyroid

Posted on by in Physical Health

Did you know around 20 million Americans are affected by thyroid disease? While most of us have heard of our thyroid gland, its job can be unclear and symptoms of disease often go undetected. Keep reading to learn more about the thyroid in honor of Thyroid Disease Awareness Month.

What is the thyroid and what does it do?

The thyroid is a gland in your neck that’s in charge of your metabolism and creating new proteins. It’s a part of the endocrine system, which affects most of the body’s organs. Your thyroid is in charge of:

  • Skin health.
  • Menstrual cycles.
  • Calcium levels.
  • The nervous system.
  • Heart and cholesterol levels.
  • Controlling brain development, body temperature, breath and fat production.

What is thyroid disease and how can I identify the symptoms?

Thyroid disease can affect your whole body, but it can be difficult to detect. Here are a few examples of thyroid disease and its symptoms.

Hyperthyroidism is when your thyroid gland overworks and is most common in people older than 50. Symptoms of hyperthyroidism include insomnia, increased heart rate, anxiety, weight loss, increased appetite, increased sweating, diarrhea, hair loss, heat sensitivity and dry, thin skin.

Hypothyroidism is when your thyroid gland underworks and is most common in those older than 60. Most of the symptoms accompanied with hypothyroidism come with age, which is why hypothyroidism is hard to detect. These symptoms include sensitivity to cold and/or heat, fatigue, weight gain, constipation, anxiety, depression, slow body movements, itchy or sore scalp, muscle aches and brittle hair and nails.

Hashimoto’s Disease is when the body’s immune system mistakenly attacks the thyroid gland and works to destroy it. Hashimoto’s is most common among middle-aged women but can occur at any age. This type of thyroid disease affects more than 14 million Americans. Symptoms are often subtle and can go undetected for many years by mimicking symptoms of other conditions. These symptoms include fatigue, depression, constipation, mild weight gain, dry skin, thinning hair, heavy or irregular menstruation and cold intolerance.

How can I tell if I have thyroid disease?

While the only way you can accurately tell if you have thyroid disease is through bloodwork, there are ways to check at home. One way is by performing regular self-checks for lumps – a common indicator.

To perform a self-check:

  1. Tilt your head back and take a sip of water.
  2. Swallow and watch your neck for signs of bulging.
  3. Repeat step one a few times, still checking for bulging.
  4. If you discover a bulge or enlarged gland, contact your doctor.

Even though thyroid disease can be hard to detect, it’s manageable with the proper treatment.

Please speak to one of our on-site clinicians during your next appointment if you’d like more information.

September is National Yoga Awareness month

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Supporting one’s health involves more than just dietary health, it also involves physical and mental wellness. This awareness month is designed to help educate people about the health benefits of yoga and inspire a healthy lifestyle. This dedicated month was created in 2008 by the Department of Health and Wellness. Although there are many types of yoga, the activity has been growing in popularity and does have some health benefits. 

What are the health benefits of yoga?

  1. Increased flexibility 
  2. Increased muscle strength 
  3. A focus on breathing 
  4. Mental benefits

According to the American Osteopathic Association’s website: “The purpose of yoga is to build strength, awareness and harmony in both the mind and body,” (Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California).

More information can be found from: https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/ 

How do I get involved? 

If you’re interested in trying yoga, it is very easy to get involved. All you need to do is just start it with a little guidance.  That guide can be found in the form of a class or a virtual teacher. Search your nearby area for yoga studios, or look online for yoga instructors with videos. Need equipment? To get started, all you need is a yoga mat. They can be easily found online or in athletic stores. If you want to get more involved with equipement, you can also buy blocks, weights, or elastic bands. But to start, a yoga mat is perfect. 

Yoga is for all. 

Yes. Yoga should always be an activity that states do as much as your body can allow and feel comfortable to do. The yoga routine will not be the same for everyone, because everyone’s body is different. Some weeks, you will be more sore in your legs, so focus your energy on stretching your legs. If you can’t do a stretch, don’t.  Yoga is for acknowledging and reconnecting with your body.
Source: https://www.forbes.com/sites/jeannecroteau/2019/09/02/september-is-national-yoga-month–how-you-can-get-started/?sh=643dc0bb2b30

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/

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!

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:

This Upcoming Monday…

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Come by the clinic tomorrow for drive-thru COVID-19 tests (4-5:30) for anyone who wants to get tested and in-person primary care and social work services for the uninsured (6:00-8:00pm). To see a social worker or health care provider you must have an appointment.

Our phones are open from 3-5pm today and all day Monday. Call us at (901) 306-5433.

Coping During COVID-19

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Does COVID-19 have you feeling stressed? Maybe depressed? Worried? Or possibly grateful? Blessed? Sometimes even happy? As each week, and sometimes each day, changes before our very eyes, I have come to realize that life during this pandemic is something that I cannot fully control nor plan out. This is coming from someone who loves to have every 30 minute-increment of the day planned out from when I wake up until I fall asleep, which basically went down the drain as soon as the quarantine started (cheers to all of the money lost by buying a 2020 calendar!). But, coming to let go of control and planning comes the realization that our emotions during this time might be on all ends of the spectrum and can cause us great grief and confusion if we do not have the accurate coping mechanisms and tools that are needed during this uncertain time. In this post, I’ll talk about the ways you can cope for some of the most commonly experienced emotions during COVID-19.

Stressed? DEPRESSED? ANXIOUS?

  • Get outside! Let the sun give you that much needed Vitamin D and try your best to relax.
  • Workout as often as you can, whether it is done inside or outside. Working out increases the production of endorphins, and like Elle Woods said, “Endorphins make you happy!”.
  • Keep a journal and write when you can. I find that making an entry everyday, even if it’s just a sentence or two, makes me feel better.
  • Distract yourself with productive work, but don’t try to not feel your emotions. It’s important to feel you feelings, but sometimes cleaning, learning something new, reading, etc,. helps to put us in another place mentally and emotionally so we can make our emotions work for us instead of against us.
  • All of these emotions are valid, but it is important to try our best to not live in them, as long term affects of stress, anxiety, and depression can lead to serious mental and physical health effects.

Denial? Anger? Fear?

  • It is completely okay to feel angry or to deny that this pandemic is happening, but we cannot control much in this situation, so it is important to try and control what you can: yourself. By making sure you follow the social-distancing and quarantining rules that are currently instated, you are helping to not only keep yourself safe, but others, too!
  • It’s normal to be angry that this is happening and possibly wreaking havoc on your life (mentally, financially, emotionally, physically, etc), but we cannot stay in this emotion for long, as anger and fear tend to go hand-in-hand.
  • If you can, try to meditate and say positive affirmations, as they will produce more positive feelings to combat the negative ones. Taking time to yourself to feel grateful and peaceful will help the fear and anger that occurs when thinking about how COVID-19 may have ruined a lot of things for us.
  • Remember, this will not last forever. This is just one part of our lives that is occurring and we will get through it.

Grateful? Blessed? HAPPY?

  • While for some it may be hard to understand how these feelings can occur right now, I have noticed that there are some who are experiencing these emotions as time goes on.
  • Feeling grateful/blessed/happy tends to come from looking on the bright side of things, and those who are experiencing this may be in a place where they went through the above feelings and came to the conclusion that they cannot control this situation, then became okay with that, and then remembered that will not last forever, so they decided to make the best out of the situation that they are currently in.
  • This may include journalling, trying to keep a bit of a new-normal schedule, and finding ways to keep busy and active.
  • Spending time with family and friends (social-distancing included, as usual!) will also help if you are in need of a happiness boost!
  • It is completely valid to feel happy that some things are cancelled and that you have more time to yourself, or that some of your responsibilities are on hold so now you have time to watch more TV/workout/relax/spend time with family/etc. This is a weird time, and finding what makes you happy is important!

We will get through this, one day at a time. The Wellness and Stress Clinic of Memphis will be open today, Monday April 20th, from 5-7:15pm. We will be offering Tele-Health Appointments during those times, which if you are interested in making an appointment, please call (901) 506-5433. If you would like any self-care tips, please refer to the “Self-Care and COVID-19” post from a few weeks ago. Stay safe and healthy, and remember to help #StopTheSpread in any way that you can.

–The Wellness and Stress Clinic Team

Spreading Kindness

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Being kind is not only beneficial for others, but also for yourself! Recent research has shown that both giving and receiving kindness helps promote good health and general well-being. By infusing the community with kindness, you can help create a “ripple effect” that can branch into an entire network of positivity. It may seem hard to spread kindness during the quarantine, but I hope I can give you some ideas about how to create this ripple effect from the comfort of your own home.

  1. Smile
    • Whether you’re quarantining by yourself, with your pets, friends, or family, it will help you to spread kindness!
  2. Express Gratitude
    • Journal your appreciation and admiration, or tell your friends and family members how much you love and care for them!
  3. Act Generously and Give Back
    • Donate to charities, food banks, and people in need during this time. By giving back to the community, you’re spreading kindness and creating the ripple effect of positivity that the world needs right now!
  4. Post Positively
    • If you’re an avid poster (or re-poster), then make sure the content you are sharing is adding to people’s lives and creates a more positive and kind view. By sharing positive content, you’re helping to shape a more positive world.
  5. Practice Self-Kindness
    • Kindness starts with yourself. It’s important to treat yourself with the same love and care that you would treat others with. Take some time for yourself, practice self-love and self-care, and remind yourself that you deserve all of the goodness that the world has to offer.

By using these 5 tips, you can effectively spread kindness to all who need it, including yourself. If you are in need of any health services, please call the clinic at (901) 306-5433. We are open tonight, April 13th, from 5-7:15pm CST and will be offering tele-health appointments. Stay healthy and safe, and remember to help #StopTheSpread by using these tips and through the use of social distancing.

–The Wellness and Stress Clinic Team

Self-Care & COVID-19

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Now more than ever is it important to quiet yourself and ask, “What do I need right now?”. Sometimes the answer might be to watch some Netflix and eat some ice cream, and sometimes it might be to journal about your feelings and experiences and cry. It is important to realize that we are going through a collectively traumatic experience, and that not everyone will be able to be as productive as they might have been before the pandemic. Not everyone will be able to do everything that they promised before the pandemic, and that’s okay. What’s most important is to remember that there are people who care about you, and that there are many tools for how to cope throughout this experience, and to know that it won’t last forever.

Here, I will share some helpful self-care options to add to your mental, physical, and emotional toolkit. Not all of these options may work for you, but I hope that this can help you to know that there are ways to help yourself during this time.

Self-care options:

  1. Feel your feelings
    • This can be done by journaling, talking to a trusted professional, loved one, or friend, and even by allowing yourself to sit with the emotions that come up. It may be uncomfortable at first, but it will help you work through the stress and anxiety that may be coming up with the uncertainty that COVID-19 brings.
  2. Go Outside & Move
    • Getting your daily dose of Vitamin D has shown to help mood disorders, such as depression and anxiety disorders. Spending anywhere between 10-30 minutes everyday to every couple of days is sufficient enough, but it depends on your skin tone and whether you are already deficient in Vitamin D. As for movement, it is important to remember to move as much as possible, whether it is to walk your dog outside everyday or to have routine exercises imbedded in your new schedule, whether they’re done inside or outside.
  3. Prioritize Sleep
    • Make sure you’re getting enough sleep every night! Naps are encouraged, being on high-alert is exhausting!
  4. Talk to a Friend/Family Member/Trusted Professional
    • Text/FaceTime/Call anyone you’d like to talk to! Everyone could use a friend right now.
  5. Lean Into Your Happy
    • Do you enjoy having coffee with a friend? Watching movies? Making art? Reading endless amounts of books? Lean into those things! Whatever makes you happy is worth having a spot in your everyday life.

You would be surprised at how helpful it is to add these things into your daily schedule! You deserve happiness, care, and your health. Also, please remember to practice safe social distancing practices during this time to keep others happy and healthy. If you have any health-related questions or concerns, please call the clinic at (901) 306-5433. I hope this helps, stay healthy and safe!

–The Wellness & Stress Clinic Team

CLINIC TELE-HEALTH SERVICES (04/06/2020)

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The Wellness and Stress Clinic of Memphis is open today for tele-health appointments and we will be taking calls tonight from 5-7:15pm. If you are a current patient who needs prescription refills, test results, or an appointment, please call the clinic at (901) 306-5433. If you are in need of immediate assistance, please contact EMS. Thank you for your patience during this time, stay safe and healthy!