Sleep- Rest

May Is Better Sleep Month, Rest Up!

Getting Enough Rest? Sleep Is Important!

At some point in your life you won’t get enough rest and you’ll have a feeling of grogginess all day to prove it. Perhaps this is an ongoing lifestyle for you; constantly going on without enough sleep. In time, inadequate sleep can lead to bigger problems. Today, because we know how important bedtime is, our Urgent Care staff is taking time to talk about Better Sleep Month which is supported by the Better Sleep Council (BSC).

To start with, being unable to get the appropriate amount of “shuteye” can cause some of the following issues:

  • Stress hormone production
  • Reduced concentration
  • Mood swings
  • Irritability
  • Weakened immune system
  • High blood pressure

The aim of Better Sleep Month is to encourage people to establish better sleeping patterns. People like to believe that they can constantly survive on fewer than 8 hours of sleep, but before long that poor cycle will catch up to you. Many experts still believe that between 7.5 and 8.5 hours of rest a night is optimal, however; time slept is not the only determining factor.

For example, if you have 6 hours of deep refreshing sleep it is more beneficial than sleeping for 8 hours of light, interrupted sleep. Getting a refreshing sleep is majorly important to your physical, emotional, and mental health.

Here are some ways to obtain a better night’s sleep:

  • Try to go to bed and get up at the same time every day.
  • Relax before sleeping by winding down. Avoid stimulation like phones, computers, exercise or work for at least 2 hours prior to bed.
  • Spend more time in the sun during the day and make it as dark as possible in your bedroom for sleeping.
  • Exercise regularly throughout the week, during the day.
  • Cut down on caffeine, big meals at night and avoid alcohol before bed.
  • Keep noise levels low and focus on breathing deeply to help yourself fall asleep faster.

Our staff at First Med Urgent Care hope that these tips help you find the good night sleep you’re seeking. For more information on Better Sleep Month, visit the Better Sleep Council Website.

Flu- urgent care

Urgent Care News: The Attack Of Flu Season

First Med Urgent Care: Protecting Families

Test- urgent care

Healthy Test Taking Tips From First Med Urgent Care

First Med Urgent Care: Study Hard, Stay Healthy

First Med Urgent Care staff know that the pressure of taking tests is already beginning as school gets geared up again for the fall semester. If you ever have test anxiety or natural stress about taking tests in school, you’re not the only one. A lot of students of all ages get a little jittery around test taking time. First Med Urgent Care staff knows all about the pressure to do a good job and what it feels like so we’ve compiled a list of healthy test taking tips to get you started in the right direction this year.

1.) Prepare an outline: Making yourself a study plan can help you focus on the list of the most important topics to be covered. Use the guide you make when studying.

2.) Remove distractions: A lot of students have reported that studying at home is too much distraction, because they focus on what they can be doing rather than studying. There’s a reason why libraries still exist. They’re a great, quite place to study!

3.) Rest easy: This one seems like a “no-brainer,” but you’d be surprised just how many students stay up too late the night before an exam. Make sure you go to bed early enough to get plenty of rest.

4.) Eat well: If you eat a balanced breakfast it will be one less worry during the test. Nothing distracts you more during a test than a growling stomach.

5.) Just relax: Take a deep breathe before the test begins. Don’t forget to let it out! If you have your pencils, scrap paper or other materials allowed that’s another few things you don’t have to worry about. If you’ve followed your study plan, you should be prepared.

6.) Cross check: When you’ve finished your test, always cross check your answers. Double checking helps you make sure you didn’t make the mistake of skipping a question or filling in the right answer on the wrong line.

First Med Urgent Care wants you to do your very best. Most of these tips provided by our urgent care staff should help the majority of students feel at ease. Our urgent care staff thinks that if you follow these healthy test taking tips you’ll know you did your best!

Panic- urgent care

Urgent Care Patients: What Are Panic Attacks?

First Med Urgent Care: About panic attacks

At some point in your life, you may have heard of someone who has had a panic attack or perhaps you know someone with recurring panic attacks. Many urgent care patients have, commonly, mistaken their panic attack symptoms for heart attack symptoms. So, what is a panic attack exactly?

According to many professionals (and this information which can be found on WebMD) panic attacks involve sudden feelings of terror that occurs either spontaneously or during a time of high stress. This can happen even during sleep and may be completely unrelated to what is going on around the patient. The most common panic attack symptoms are as follows:

1.) Heart “racing”
2.) Feelings of weakness, faintness or dizziness
3.) Tingling or numbness in the hands and fingers
4.) Sense of terror, or impending doom or death
5.) Feeling sweaty or having chills
6.) Chest pains
7.) Difficulty with breathing
8.) Feeling a loss of control

Since the signs of a heart attack are somewhat similar, if you feel that you’re having a heart attack never hesitate to get to a doctor! Heart attacks are, of course, a much more serious issue. Luckily, if you’re having a panic attack, they are less severe. Panic attacks are generally brief, and said to last less than 10 minutes, although some of the symptoms may persist for a longer time. Did you know that people who have had one panic attack are at greater risk for having subsequent panic attacks than those who have never experienced a panic attack?

That’s where panic disorder comes into play. Panic disorder is diagnosed in people who experience regular panic attacks and are preoccupied with the fear of a recurring attack. If you feel that you are uncertain about whether you are someone with panic attacks or fear that you may have something else, an urgent care doctor may be able to help you get some peace of mind about your health with regular check-ups. The good news is that panic disorder is a treatable condition with the help of psychotherapy and/or medications. Talk to your health care professional for more information and treatment options.

For more information about First Med Urgent Care locations and hours of operation visit our contact page here.

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!