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Urgent Care-Stretches

3 Simple Stretches To Relieve Stress

Easy Stretches For Anyone

Sometimes, sitting down at a desk all day long (whether it be for work or for school) can cause stress on the lower back. It can also cause other body parts to feel stiff. It’s important for those that have a stationary work life or sit in classrooms all day to get a little relief. When full on exercise isn’t an option, completing some stretches is an easy way to get some of that stiffness out. Today, our urgent care blog is centered around 3 simple stretches that anyone can do.

Here are 3 stretches to help you get through your day and they may also relieve some stress:

1.) Corner Wall Back Stretch: Stand facing the corner of a room with your palms facing the wall and elbows slightly below shoulder height. Place each hand and forearm on each side of the corner and push yourself towards it as if to complete a push-up. Hold this stretch for at least 20-30 seconds.

2.) Standing Quadriceps Stretch: Stand on one foot and bend the other behind you, grabbing your foot and pulling it in towards your buttocks. Hold this for at least 20-30 seconds and switch to other leg.

3.) Standing Arm And Neck Stretch: Place one arm down at your side. Slightly stretch the arm out and drop your head to the opposite shoulder. Hold this stretch for 20-30 seconds and release. Repeat the process 3 times on each side.

Our urgent care staff hopes that this has been an informative blog for you, today. If you have any medical related questions feel free to come in to any one of our 6 locations. First Med is a walk-in urgent care medical clinic that provides medical treatment to individuals, families and employers. We are open 7 days a week 8:00am – 7:30pm. No appointment is necessary to enjoy our convenient medical care, just walk in and receive prompt attention.

Immune System

Back To School Immune System Boosting Tips

Ways To Boost Your Immune System

For most students around the metro area, school will back in session within just a few shorts weeks. During these times of high anxiety and moments of rushing around to get everything in order, keeping your immune system in check is more vital. Your immune system is responsible for battling bacterial and viral infections, thus; if it’s overly strained it can’t operate properly. That’s precisely why our urgent care team has developed this list of back to school immune system boosting tips.

1.) Vaccinations: Getting your vaccinations to fight against the flu and other illnesses would be your first step in maintaining a healthy body.
2.) Exercise: Cardiovascular exercise is one of the best ways to flush out bacteria, increase white blood cell circulation, and reduce the stress-related hormones.
3.) Lemon: Due to its high vitamin C and antioxidant content lemon can help you get over illnesses quicker. Squeezing a little lemon juice in your water or tea can help your body find balance.
4.) Hygiene: Remember to wash your hands after every visit to the restroom, as well as before and after every meal. Using antibacterial soap will limit your exposure to any harmful pathogens.
5.) Sleep: Create a healthy sleep pattern for yourself. Try to to stick to the same bedtime and wake-up times as much as possible, because lack of sleep can open the flood gate for all kinds of infections and weaken the immune system.

Even the healthiest people can feel the strain of starting a new school semester, but if you follow these guidelines you’ll be one step closer to a stronger immune system. In addition to these 5 immune system boosting tips, our urgent care staff would recommend avoiding alcohol, cigarettes, sugary foods, and stressful situations. All of these factors can cause inflammation in the body and prevent you from healing if you do become ill. If you find yourself feeling sick and none of the preventative measure have helped, visit First Med Urgent Care any day of the week!

Water

Why You Should Be Drinking Water Regularly

Water And Your Body

You’ve probably heard it said numerous times that drinking water is highly important to your overall health. This time of year, when the temperatures are warmer it’s even more vital to drink plenty H2O. Furthermore, drinking water is even more important for people who are overly active in the summer. For this reason, First Med Urgent Care is focusing on explaining why you should be drinking water regularly.

What do you think happens when you drink water? Well, of course it requires you to urinate more often, but more than that it is actually helping your kidneys and digestive organs to function properly.

What do you think happens when you exert yourself and sweat? When you play or exercise in the heat, your body starts to sweat. With movement your body releases any tension that it has been holding onto. At the same time your body also releases various toxins that may have been stored up as a result of that tension. Normally, when you sweat it will evaporate from your skin to help keep you cool, but in humid weather this doesn’t happen as quickly as it should, making your body temperature increase and requires you to drink more.

When you intake enough fluids you are actually helping your body to remove toxins faster. When your body is able to remove toxins on a regular basis, it is less likely that you will get sick in the future or that it will aid in recovery from any illness you may have. That is precisely why you may hear nurses or doctors at First Med Urgent Care tell patients to drink water. Of course, as part of an overall wellness effort for your body, you truly should be drinking it anyway.

So how much water should you drink every day? It’s a common misconception that everyone should drink eight glasses of water per day at 8 ounces each. The truth is that this is just a standard example and it really just depends on your size, weight, and activity level. Studies suggest that you should drink between half an ounce and one ounce of water for each pound that you weigh, every day. For example, if you weigh 150 pounds you would want to drink between 75 to 150 ounces of water daily depending on your activity levels.

If you have any health or medical needs, our staff at First Med Urgent Care is here to help. Just stop on by any day of the week between the hours of 8am and 7:30pm!

Apple Cider Vinegar

Is Apple Cider Vinegar Good For Weight Loss?

Apple Cider Vinegar And Your Health

With school over and the warm summer months full steam ahead, many people are trying to get in their best shape for trips to the lake, the beaches down south, or afternoons at water parks across the state. Apple cider vinegar has been mentioned in many circles as the magical liquid for weight loss. The question on everyone’s mind is “does it really work?”

Today, First Med Urgent Care will be going over some important details you should be aware of when thinking about drinking apple cider vinegar. First, we want to address the whole theory revolving this miracle weight loss drink.

The only documented study for weight loss by consuming apple cider vinegar was conducted in Japan. In this study 175 obese, but reportedly, otherwise healthy individuals drank either water or vinegar daily for 12 weeks. The results only showed that those who used vinegar had only lost 1-2 pounds over the 3 month period and gained all the weight back upon completion of the study. This suggests it may not be the best method for weight loss. Trust this, First Med Urgent Care staff sure wishes it were that easy!

That being said, it has been reported by Carol Johnston, PhD, at Arizona State University that apple cider vinegar does appear to have positive effects on blood sugar by somewhat blocking starches from being digested. This means that it could benefit those with diabetes by keeping blood sugar in check. It can also help with digestion.

To make sure that you are taking in apple cider vinegar safely here are a few key rules to follow:

  • For the best benefit make certain to purchase unrefined, unfiltered apple cider vinegar. It should look cloudy with a blob in the bottle. That blob is known as “the mother” and it is where the helpful probiotics and beneficial bacteria are coming from.
  • Do NOT drink the apple cider vinegar straight out of the bottle. To prevent burning your esophagus or stripping your tooth enamel with the highly acidic vinegar, dilute 1-2 tablespoons in a large glass of water. Only drink it with your meals or two times daily.

We, here at First Med Urgent Care, hope that you have found this information helpful. Be safe and remember that hard work, exercise, and healthy diet are the best ways to get your body in the best shape of your life.

urgent care-spring break

Urgent Care Topic: Fun Spring Break Exercise Ideas For Families

Fun Ways To Get Moving Presented By First Med Urgent Care

For some spring break has started and for others it will be coming up soon! Whether you and your family have decided to stay home or go somewhere warm one thing is true for MOST children and that is that they love playing and what adult doesn’t like having a little fun now and then? Today, our urgent care is revealing a few fun ways you can have a healthy spring break, yet a fun one that incorporates exercise for the whole family!

Here are activities that you may consider trying to get you and your family moving this spring break:

  • Try a jump rope contest
  • Fly kites and have fun chasing them down
  • Ride bikes with everyone or take a group walk around
  • Make a game out of taking stairs whenever possible and avoid elevators
  • Crank up music and dance around like crazy
  • Jump up during commercials or take breaks (for Netflix watchers) to jump around silly
  • If it’s too cold, go swimming indoors someplace (The YMCA?)
  • Try a fun game of charades with plenty of active acting
  • If you’re going on a road trip, get out at pit stops to stretch, walk or even race from the car to the building (bathrooms) and back

Studies suggest that everyone needs at least 30-60 minutes of physical activity every day and it doesn’t have to occur all at once. The nice part is that you can split up the active time throughout the day and it still counts.

We, at First Med Urgent Care, believe that participating in physical activity as a family can be as fun and great as you make it! These ideas presented by our urgent care are just some suggestions. Of course, we encourage you to do whatever you see fit for your family. Use your imagination to get creative with your family exercise this spring break!

Be careful out there, whatever you decide to do. If you need us, First Med Urgent Care staff will be here to assist you with any urgent care needs 7 days a week from 8am to 7:30pm.

urgent care- common cold- exercise

Urgent Care Answers: Is It Wise To Exercise When You Have A Cold?

First Med Urgent Care: Providing health advice for you

It shouldn’t be news to anyone that exercise is healthy for you. In fact, as a preventative to many illnesses, it is recommended that moderate activity is completed on a regular basis. What happens when you do get sick? A lot of urgent care patients wonder if it is wise to exercise when they have a cold.

The hard-core athletes and determined people fighting to stick to their New Year’s resolutions will not want to stop exercising just because they catch a cold. If you want to continue your exercise routine while you are sick with the common cold it is, generally, safe to do so. As with anything, there are some risks involved and it is important to listen to your body.

  • Monitor heart rate as physical activity mixed with some decongestants can cause your heart to pump harder, causing shortness of breath.
  • If you asthma and a common cold, you could cause yourself to wheeze and cough more than normal. Speak with your doctor before vigorous exercise.
  • If you have a fever with the common cold you could cause your body excess stress.

If you start to feel worse after exercise with a common cold, it is ok to be willing to cease activity for a few days. In fact, over exercising during bouts of the cold could actually increase symptoms of the cold, because exercising uses up the body’s reserve that you need to fight off colds.

Exercising in moderation and listening to your body are the keys to getting over your cold quicker!

If you find your chest is more congested after exercise, if you cough and if you get wheezy it wouldn’t hurt to visit with an urgent care doctor to make certain you can continue exercise. If you find yourself overwhelmed with trying to fight off the common cold, please don’t hesitate to come see an urgent care doctor.

First Med Urgent Care is open 8am-7:30pm, 7 days per week!

Kids- urgent care

First Med Urgent Care Encourages Physical Activity For Kids

First Med Urgent Care: Remain Active Despite Starting School Again

It’s been said before and for several years now that childhood obesity is becoming an epidemic. You may be wondering “how much of an epidemic is it, really?” First Med Urgent Care found statics for the United States via the Centers for Disease Control and Prevention. According to their records, childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. They do distinguish that there is a difference between children who are overweight and children classified as obese. The definition of overweight is having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.

Overweight and obese children, with little or no physical inactivity have an increased risk for diabetes, high blood pressure, high cholesterol, asthma, arthritis, and an overall poor health status. Now, our urgent care staff know that with school starting up again it is inevitable that children will be forced to sit longer than they normally would. The older children get, the more choice they have over their classes and the amount of students choosing physical education classes is decreasing.

First Med Urgent Care Tip: A healthy lifestyle may boost academic performance.

First Med Urgent Care Tip: Exercise can reduces feelings of depression and anxiety.

Of course, not all school programs can implement activity while learning, yet urgent care staff will generally recommend a healthy dose of exercise to capable patients for a healthy lifestyle. So, it begs the question “what can you do?” Exercise at home! It sounds too straightforward, but it can help. Simply make a real commitment to work in 30-60 minutes of physical activity on a daily basis. Right after school is a great time to run off all the energy your children have bottled up!

WeightLoss- urgent care

Lose Weight: A New Year’s Resolution for 2015

First Med Urgent Care: Health!

At First Med Urgent Care we care about your health! Perhaps your New Year’s resolution in the past has been to lose weight, but it didn’t work out so you’re worried about making this your resolution for 2015? Of course, before you start any new routines for diet or exercise, you will want to speak with your doctor and if you are physically able, perhaps, you should approach your new plan differently than you have in the past. The problem with most weight loss goals is that people get super motivated for the first few weeks or even months, but somewhere between work and home life, the motivation fizzles out. Maybe taking it slowly, step by step, could lead to an ultimately healthier you. There are a few ways to have a better weight loss plan this time around. It’s time to change your approach.

Set milestone goals: You might be thinking that your goal is simply to lose weight. It’s great that your overall goal is to lose weight, but what are you going to do to make that happen? Make milestone goals to make building up to the larger goal easier. For example, you can start out small with a 10-15 minute walk around the block 3-4 times a week. A great time to do this would be after work, school or in between activities. Just take out a few minutes of your day to accomplish your milestone. Make your meal plans just for one week at a time. As you progress through your first milestones you can start increasing your exercise activity. Your walk can become a jog, your jog can become a run, and your length of time can be increased. Slow, simple changes are a great idea so that you don’t feel overwhelmed. Once you accomplish those goals, set new milestones and keep at it.

Think positively: Thinking about a diet in a negative light will probably not get you very far before you reach your burn-out point. If your goal is to be healthier, then fill your thoughts with how great you feel about the benefits you’re creating for your body. Making a healthy change should be a joyful occasion. Have you ever heard the saying “fake it until you make it?” If you believe you can do it, then you can and will, so think positively!

Indulge once in a while: We’re human and wanting to eat tasty treats that aren’t necessarily healthy for us is going to happen. As the old saying goes “we want what we can’t have,” so if you take yummy stuff away from yourself “forever,” the likelihood of that lasting is slim to none and before you know it you’ll be stuffing your face full of it! If chocolate is your weakness, it is best to avoid buying chocolate so that you won’t be tempted to munch on it all day, but if you happen to come across it at a social event, don’t fret about having a small portion. It’s okay to indulge once in a while.

Don’t give up on your weight loss plan for 2015, just keep moving forward!

Stress- Urgent Care

Coping with Stress and Preventing Sickness during the Holidays in Oklahoma

First Med Urgent Care: Holiday season

The holiday seasons are upon us and you can’t afford to get sick.  You’re preparing Halloween costumes for yourself or your kids and you’re driving the kids to Halloween events.  You’re routing for your favorite team at football games, and you’re hosting watch parties, Halloween parties, Christmas parties…and don’t forget about ALL that food that needs to be bought and prepared.  Plus the Christmas shopping.

Or that trip to the relative’s house you’ve planned. You CAN’T get sick. Sometimes it feels like getting sick around this time of year is inevitable though. But there are certain reasons why people tend to get sicker quicker and more often this time of year, and if we let you in on those, you’ll have a better chance of staying well for all your events.

Number one, we are simply more busy and simply have more on our plate and simply feel like we are going crazy. Who hasn’t felt crazy last minute Christmas shopping in the mall? It happens. But the stress that comes along with all that can, in a round about way, weaken you emotionally and also physically.

That stress plays a part in weakening our immune systems. When you are weak, you’re more susceptible to germs.

Secondly, sometimes you loose sleep this time of year because there is just not enough time in the day to cram everything in. Lack of sleep can also render you more susceptible to germs because your body has not had proper rest, something that is essential for growth and recovery.

Below are ways to cope with stress and the hormones that cause immune system problems. Click here for more on this topic.

Chronic worry and emotional stress can trigger a host of health problems. It can trigger hormones that can boost blood sugar levels and triglycerides (blood fats) that can be used by the body for fuel. When the excessive fuel in the blood isn’t used for physical activities, the chronic anxiety and outpouring of stress hormones can have serious physical consequences, including suppression of the immune system.

It isn’t the stress that makes you ill. Rather, it’s the effect responses such as excessive worrying and anxiety have on various interacting systems (immune system, your heart and blood vessels, certain glands, hormones that are secreted) that can bring on the physical illness. There are things you can do, though, including lifestyle changes, to alter the way you respond.

What Lifestyle Changes Might Help Excessive Worriers?

Although excessive worrying and high anxiety can cause an imbalance in your body, there are many options you have that can re-establish harmony of mind, body, and spirit. Here are a few options that you can consider:

  • Talk to your doctor. Start by talking with your primary care physician. Get a thorough physical exam to make sure other health problems are not fueling your feelings of anxiety.
  • Exercise daily. With your doctor’s approval, begin a regular exercise program.
  • Eat a healthy, balanced diet. Stress and worrying provoke some people to eat too little, others too much, or to eat unhealthy foods. Keep your health in mind when worrying nudges you toward the fridge.
  • Drink caffeine in moderation. Caffeine stimulates the nervous system, which can trigger adrenaline and make you feel nervous and jittery.
  • Be conscious of your worries. Do not dwell on them. Set aside 15 minutes each day where you allow yourself to focus on problems and fears — and then vow to let them go after the 15 minutes is up.
  • Learn to relax. Relaxation techniques can trigger the relaxation response — a physiological state characterized by a feeling of warmth and quiet mental alertness. 
  • Have a strong social network. Loneliness may be as much a risk factor for disease as having high cholesterol or smoking cigarettes. Be a friend to make a friend.
  • Talk to a professional therapist. Psychological counseling can help you develop appropriate coping strategies to deal with issues that trigger excessive worrying. The therapist can help you by suggesting ways that may help you change. But you have to be the one to make the changes. Therapy is only successful if you work on getting better. – Click here for a more extensive version.

Getting a flu shot early in the season is also very important.

Along with these lifestyle changes, stopping the spread of the flu in your house before it starts will make for a much less stressful holiday season. No one wants to get sick, especially when they can’t afford to. First Med offers flu shots every day at our 5 locations throughout the OKC metro. We are open from 8am to 7:30pm seven days a week. Come in before the flu affects your house and let us help you prevent sickness and lower stress! Also, check out this free download with more information about Flu Season 2013.