Paragon Orthopedic Center here in Grants Pass publishes its own newsletter every month. Our goal is to keep you knowledgeable on all things concerning your health. This month we will be going over the Covid-19 vaccination rolling out very soon. If you have questions about it, we will provide you with the latest information in an understandable way. You can also sign up to have this newsletter delivered to your email’s inbox every month by giving your email address to our front desk. Stay tuned!
Can Walking Help Me Lose Weight?
Why not go for a walk with all the extra time you have? Working from home, you’re saving on commute time, you might be waiting for your job to return, or maybe your life is just on hold. Many people have been taking up new hobbies, revisiting old passions, but we at Paragon Orthopedic Center are always looking out for your overall health and we would like to suggest you take up walking every day. A walk can do a body a lot of good! Did you know it is a good way to lose weight? Who wouldn’t like that with the holidays right around the corner? The Mayo Clinic goes over how walking can be enough to help you lose weight with great explanations that will motivate you to get moving! Invite a friend to hold you more accountable too!
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345
How do I know I’m experiencing Covid-19, the flu, a cold, or allergies?
Have you noticed that you pay more attention to someone who casually coughs or sneezes this winter? I think we’re all on hyper alert for Covid-19 in others around us, and even for ourselves. Is that tickle in the back of my throat the flu? The Mayo Clinic just came out with an article about the similarities and differences between the seasonal flu, a cold, Covid-19, and allergies that you might find very helpful. Here are the most common differences between the signs & symptoms for each:
Covid-19: A fever, cough, and tiredness, often with diarrhea and loss of smell
Flu: Almost identical to Covid-19, but rarely causes loss of smell
Colds: Only sometimes cause a fever and muscle aches, but never cause vomiting, nausea, or diarrhea
Allergies: Never cause a fever, nausea, vomiting, diarrhea, or muscle aches, and rarely cause a sore throat.
The Mayo Clinic has great, quick to read graphs to help you distinguish the similarities and differences in more detail. Of course these can vary greatly from person to person, so when in doubt, contact your healthcare provider immediately. Clinics have triage people who can assess your symptoms and get you the help you need. An interesting note is that you can have the flu and Covid-19 at the same time. They are different viruses causing their own unique responses within the body and just because you’ve had one doesn’t mean you are immune from getting the other. That should be motivation to do everything you can to prevent getting a virus. That includes:
- Washing your hands often for 20 seconds
- Avoiding large gatherings or close confinement with people outside of your home
- Avoiding touching your face, especially your nose
- Wearing a mask in any spaces that are not your home, or when you are within 6 feet of someone not in your home
- Cleaning and disinfecting frequently used items and surfaces in your home.
All of these suggestions can help prevent you from getting a cold, the flu, or Covid-19, which could prevent feeling miserable and possibly losing income from staying at home. An ounce of prevention is worth a pound of cure. Paragon Orthopedic Center wants you to be safe and healthy this holiday season!
When “Don’t Worry Be Happy” Isn’t Enough….
Wintertime is a time when some people get the blues. The weather cools and makes you want to stay in bed, the sun shines less, and our Southern Oregon fog can hang around for the entire day. Paragon Orthopedic Center wants to help. Here is a list to fight the winter blues from Kaiser Permanente that you might find useful:
- Exercise. This blog has touted the many benefits of exercise. Just start.
- Check your vitamin D levels. Sunlight is a source of it, but you might need a supplement. Have a doctor check your levels.
- Get some light therapy. Work near a window, or use a therapy lamp.
- Eat a healthy diet.
- Stimulate your senses. Essential oils, scented lotions, or wearing fun colors.
- Nurture your spirit. Journaling can be a very helpful tool to organize your thoughts and feelings.
- Head to a sunnier climate. Flying might not be an option for you during these Covid times. A short drive to eastern Oregon or parts of California might get you to some bluer skies.
- See a therapist. There is nothing wrong with needing help from a professional.
If these intrigue you, here is the full article to read more details:
Post-Thanksgiving Blues
Have you felt down in 2020? With the mandates that were given to us from our leaders for Thanksgiving this year, you might have felt distressed as traditions were upended and gatherings became different. Being depressed right now would not be unusual, but Paragon Orthopedic Center would like to help you with some information that could help you out of the doldrums. The Mayo Clinic has a nice article with helpful ideas to get you out of the depression and see life in a different, better way. Here are some of their tips, plus some of our own:
- Go to bed on time and wake up at about the same time each day. Too much or too little sleep can leave you in a fog and disrupt your biorhythms.
- Get a little exercise every day. Take a walk around the block before dinner!
- Drink plenty of water and eat a balanced diet. Don’t forget some fresh fruit.
- Stay connected. Reach out to friends and family.
- Acknowledge that you’re sad. It’s okay to not be happy all the time.
- Be realistic. Things cannot be the way they used to be while we’re battling Covid-19. Acknowledge that it is sad, and then try to come up with an alternative plan. Don’t remain stuck in sadness.
- Have a plan. Whether it’s planning your meals so that you have all the ingredients or an interpersonal issue, anticipate things that trigger frustration and think of ways you can keep them from consuming you.
- Seek professional help if you need it.
As Paragon has noted in previous blogs, a quick way to cure the blues is to help others. Taking your eyes off of your own troubles to help another person with theirs is very therapeutic for both parties. And don’t forget about the children in your life, whether they are your own, your grandkids, or neighbors. They’re likely feeling some of the grief of these changes in our society and need help coping. Let them talk and keep them focused on what is good. For more tips on fighting the holiday blues, here is the Mayo Clinic article:
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
Thanksgiving doesn’t have to be a downer this year
The news seems to be frequently telling us what we can’t do this Thanksgiving. Many have given up on their usual plans. Paragon Orthopedic Center wants you to stay positive through these uncertain days, so here is an article with great suggestions you CAN do. Country Living came up with not only some clever ideas to do on Thanksgiving, but they will connect you with other links with how to make them happen, such as recipes and crafts. You’ll find several ideas that are outside. One of the games includes making use of those pumpkins that haven’t moved from your doorstep since Halloween. We’ve pointed out in other blogs about the importance of giving and how it’s a great way to cure your blues. Don’t forget to find a way to give to others this week, whether it’s a food donation to the food bank, dropping some change in the Salvation Army bucket, or taking food to someone you know who can’t/won’t go out this year. Southern Oregon always comes through for those in need. We live in an awesome part of the world!
Check this out and create some memories:
https://www.countryliving.com/life/kids-pets/g33352541/things-to-do-on-thanksgiving/
Want to reduce the amount of sugar you eat?
Sugar can be found in almost every processed food. The candy aisles are crowded with sugar-filled snacks. The malls have stores with sugary offerings everywhere you look. We seem to be a country addicted to sugar. There are effects of that sugar though. It can impact your heart health by increasing your triglycerides, increase your risk of diabetes, and possibly decrease your mental functioning. It even has been found to affect the quality of your skin negatively. With the holiday season upon us and sugar appearing at every gathering, what is a person to do? Let’s be realistic: now is not the time to try to cut it out completely. You can cut down on it though. The Mayo Clinic has some wisdom about reducing sugar consumption and here are some tips:
-Read the nutrition content on everything you purchase and choose a low-sugar option when you can.
-Cereals and oatmeal packets might contain more sugar than you think. Even what you believe to be a healthy breakfast choice can be laden with sugar. Keep in mind one teaspoon of sugar is equal to 4 grams, so that bowl of sugar flakes with 14 grams of sugar per serving contains over 3 teaspoons. And that’s for only one bowl at the stated serving size.
-Keep healthy choices for snacks ready before the craving hits, such as apples, oranges, pea pods, grapes, or bell pepper spears.
-Use unsweetened applesauce in recipes to replace some of the cane sugars.
-choose water over sweetened drinks.
The Mayo Clinic challenges you to cut the sugar for two weeks and see how you feel. Check out this article and see if it can become your goal, maybe not right now, but make it a priority after this season of overeating is done. Paragon Orthopedic Center urges you make your health priority #1!
National Diabetes Awareness Month
Diabetes is an epidemic. The statistics are staggering with millions at risk. November is the month to educate yourself about it, its symptoms, how it affects a people, and know your risks. The American Diabetes Association has a great website with facts about prediabetes, Type 1, Type 2, and what Covid-19 with diabetes looks like. Their mantra this year is We Stand Greater Than Diabetes. They also provide some links for Live cooking and fitness events related to diabetes. Did you know that if you don’t get your diabetes under control, you won’t heal well from surgery? This is why your overall health must be checked before Dr. Bents or Dr. Van Horne can do any orthopedic surgery on you. Educate yourselves Southern Oregon and check it out:
Paragon Orthopedic Center Honors Veterans Everywhere
Paragon Orthopedic Center is grateful for all who have served our country to give us the freedoms we enjoy each and every day. Our own Dr. Rob Bents served in the United States Air Force for about 17 years active duty. He is proud to say he accepts patients on the military insurance plan. One day is hardly enough to thank these men and women of our great country for their sacrifices, so take the time to show gratitude at every opportunity! We cannot say thank you enough!
Hot off the presses! Here is the November Paragon Press newsletter. This month’s topic: arthroscopy. Why do you need to know anything about this? Well it is one of the most common orthopedic procedures, with over 2 million performed world-wide, and with an approximate success rate of about 90%, you need to know about this. Don’t know what it is? Why is it so popular? Find answers to all those questions rolling around in your head here:
