New Year’s Resolutions: This might work!

Who wants to scream and pull their hair out when people start with the, “What’s your new year’s resolutions,” talk?

Most people we know. And they do scream.

Because NYRs (New Year’s Resolutions) are just, well, next to impossible for most of us to keep.

Here’s a few experts on how you CAN set NYRs and keep them:

Kate Bratskeir, Food and Health Editor, The Huffington Post on How To Actually Make Your New Year’s Resolution Stick:

http://www.huffingtonpost.com/entry/keep-your-new-years-resolutions_56815f3be4b06fa688809e4e

Bill Carmody, Founder and CEO, Repoint @BillCarmody on

Why New Year’s Resolutions Never Work. Do These 3 Things Instead:

http://www.inc.com/bill-carmody/why-new-year-s-resolutions-never-work-do-these-3-things-instead.html

Nancy Anderson, Contributing Editor, Forbes magazine, on

Six Ways To Make Your New Year’s Resolutions Stick In 2016:

http://www.forbes.com/sites/nancyanderson/2015/12/26/six-ways-to-make-your-new-years-resolutions-stick-in-2016/

And if you resolve to not have to see a doctor, we hope you are able to stay healthy enough keep this one. If not, we’re here for you. #AFC #UrgentCare #Memphis.

Last Minute, Best Holiday Gift Ideas EVER!!

This holiday season, give the gift of good health!

Instead of spending a fortune on the latest fad, invest in your health and the health of your loved ones.

Trends come and go, but good health will always be in style. Whether you’re shopping for a budding health nut or a fitness fanatic, this guide will help you find the perfect healthy gift for all the special people in your life.

REUSABLE WATER BOTTLE

The body is composed of 95 percent water, and proper hydration is extremely important to overall health and wellness. Keep plastic water bottles out of landfills and save money by giving a reuseable water bottle. There are hundreds of options when it comes to reusable water bottles; they are available in solid colors or prints, made of varying materials, and there are even models that have a secret spot for your debit card or sensors that track your water intake!

APPLE WATCH/FITBIT/ACTIVITY TRACKER

A watch with either a built-in activity tracker or one that provides ample apps to meet your exercise level, age, and needs offers a wealth of information on your daily activity levels, including how many steps you’ve taken, how many flights of stairs you’ve climbed and how many hours you slept. Some models offer heart rate monitoring as well. You can even program these to alert you if you haven’t moved for a certain period of time. The varying models of activity trackers make it the perfect gift for anyone!

FOOD SCALE

Out-of-control portions can sabotage any person’s diet. A food scale allows you to take control of your diet and know exactly how much you’re eating. Using a food scale at home also helps educate yourself on what proper portions look like, so when you’re eating out you won’t have to worry about overeating.

MASSAGE THERAPY

Maintaining mental health is essential to overall well-being. Give the gift of massage therapy to help your loved ones destress from all the chaos that can come with the holidays. Massages can also help the body detox, in addition to alleviating stress. Take it a step further and gift a spa package to ensure maximum relaxation.

Many people resolve to be healthier in the new year. By giving your friends and family the gift of good health, you are helping to get them one step closer to that goal. There are a wealth of tools out there that make healthy living easier than ever before.

So this holiday season, show your loved ones how much they mean to you by giving them a gift they can use to reach their health goals! And if you need help achieving better health in the new year, AFC/Doctors Express can help!

In Memphis, we’re located at 5475 Poplar Avenue (38119 area) which is near the Poplar and Yates intersection just a block west of the Poplar and I-240 interchange. It’s the Estes Park Retail Center, next to Blue Plate Cafe and you never need an appointment, even for a check up! Remember, you always see a doctor at AFC/Doctors Express.

Merry Christmas, all!

4 Things To Know About Holiday Party Survival

This year, about 50 percent of people in the United States will attend at least one holiday party. For about half of us, our employer will host a party for us. About 20 percent of us will even host our own.

With those numbers, it’s easy to see a lot of potential pitfalls ahead. So don’t let yourself get caught off-guard, read this guide to see how you can be happy and healthy all holiday season long!

1. If you’re watching what you eat, a holiday party can be an exercise in torture. A single piece of brie on toast can be more than 100 calories, and who could possibly eat just one? Nearly 40 percent of Americans say that the most stressful part of the holiday season is gaining weight, and it’s not hard to see why. But you can prevent a lot of the damage to your diet by planning ahead. If you know a party is going to have a lot of calorie-dense foods or that dinner is going to be served late, eat a healthy snack or small meal before you arrive. That way, the heavier amuse-bouches won’t be as tempting. You can also fill your plate up with lighter fare, like shrimp and vegetables. These will fill you up without filling you out, which can take a big holiday stressor off your mind.

2. Going off that point, it can be just as tough to limit your drinks during these parties, whether it’s because you want to have more fun, calm your nerves, or avoid peer pressure. But it can quickly get out of hand and the last thing you want is to have your wild night broadcast over Facebook or be the subject of water cooler gossip. To avoid having too much, volunteer to drive, and after one or two drinks, start drinking cranberry and soda with no alcohol so you have something to hold. And if the party is during the week, make it to work the next day. Your boss can easily find out what you were up to the night before by looking at anything you posted on social media, and you don’t want word to get around about your party animal tendencies.

3. At potluck-style meals, there are a lot of precautions you should consider taking to make the events safe and healthy for everyone. First, include the list of ingredients for any dish you prepare, so anyone with allergies knows immediately whether or not they can eat it. When serving the dishes, make sure there are serving utensils available so people don’t have to touch food with their hands, potentially spreading germs. Make sure hand sanitizer and hand soap are always readily available and encourage everyone to use it. And if you are sick, medications like Theraflu can speed up the recovery process and get you back onto the social scene as soon as possible.

4. Consider the preferences of your host when choosing a host gift. If they choose not to drink alcohol, a bottle of wine is probably not the most appropriate gift. Same goes for any dietary restrictions they may have. If you don’t know the person very well, easy gifts include flowers, a coffee table book, or a gift card in a small amount.

The holidays can be a whirlwind of activity, from preparing to travel, getting shopping done, finishing up end-of-year projects at work and any number of other tasks.

With this list of survival tips, we at AFC/Doctors Express hope to get rid of some of that stress, so you can focus on what’s really important, enjoying your holiday!

 

Five Hazards to Consider Before Your Holiday Travels

We’re well into the holiday season, which means people are traveling all over the place to take their vacations, visit their families, and escape the daily grind for a little while.

But the part that no one tells you about is the number of hazards you are exposed to, simply by choosing to leave home:

Catching a Disease on the Plane or at the Destination

Groups of people contained in close quarters can expose you to new bacteria and viruses, which spread alarmingly fast on vehicles like airplanes. In fact, air travel is a key component in the spread of the seasonal flu each year and has been responsible for several pandemic events. Make sure your vaccinations are up to date because different regions of the world struggle with different pathogens and being vaccinated against them can mean the difference between a restful vacation and an extended hospital stay.

Selfie Deaths

A relatively recent phenomenon, which has coincided with the rise of smartphones and social networks, is the increase in selfie-related injuries and deaths. Some people will stop at nothing to get the perfect selfie, even if it means getting dangerously close to wildlife, perching on the edge of a cliff or standing on active train tracks. Many organizations have closed parts of their attractions after people began engaging in risky behaviors to take selfies. Many of these tragic deaths and injuries could have been prevented if people had been following the rules at their destinations, so travel agencies have begun to warn tourists that taking precautions and following advisories can save lives, and that the selfies just aren’t worth it.

Traveler’s Thrombosis

If you spend an extended period of time completely stationary, you run the risk of developing deep vein thrombosis. These are blood clots that typically form in the deep veins of the legs which can then travel to other areas of the body, such as the lungs. This can cause a pulmonary embolism, which leads to death if not treated quickly. The Centers for Disease Control and Prevention (CDC) recommends that travelers who spend extended amounts of time in a car or airplane remember to keep hydrated and move as much as they can. Gentle stretching and flexing the muscles of the legs have been shown to help prevent the condition.

Hearing Damage

It may come as a surprise to no one that jet engines are loud. But that noise isn’t limited to outside the plane. Studies have shown that in-flight noise levels average between 80 to 105 decibels, which can cause hearing damage after long periods of time. The noise is often worse at the window seat and in parts of the plane that are above or behind the engines, because of the combined noise of the wind and the engines running. Commercial airlines have been researching ways to make the cabins quieter, and some newer airplane models, such as the Airbus A380, have introduced innovative insulating and structural changes that reduce noise levels. Until then, many airlines recommend that passengers use earplugs or noise-canceling headphones to reduce their exposure to high-decibel noise.

Car Accidents

Motor vehicle accidents are the most common cause of death for American tourists and expatriates the world over. This is because the road infrastructure and driving norms can be dramatically different in regions around the world, especially in developing nations. Tourists typically don’t have to have a driver’s license to operate vehicles like motorized scooters or motorcycles, which leave the driver extremely unprotected in the event of a collision. Travel agencies and the CDC recommend that drivers and pedestrians exhibit extreme caution on unfamiliar roadways, and avoid risky travel behaviors such as getting on over-full buses, riding on the roof of a vehicle or walking in the street.

We didn’t point these out to completely turn you off traveling. In fact, studies show that travel for leisure gives a big boost to your heart and brain health. But the key word here is leisure, and if you’re running around stressed because you forgot something or getting sick at the hotel, your vacation will end up being a lot less restful than you intended.

So take our advice, and be sure to get your vacation contingency plan together before you get on the plane!

At AFC/Doctors Express, soon to be AFC Urgent Care, you can get a general check-up before you leave in case you are already feeling a cold or the flu coming on.

Coming Soon: The Walking Mallers

It’s the holiday season and that means egg nog, cookies, candies, pecan pie, carrot and german chocolate cakes, turkey and dressing and giblet gravy, sweet potato casserole, green bean casserole, and sausage balls just to name a few of the edibles that will be out on tables at work and in homes.

So, being physically active can help you avoid some holiday weight gain, but this is also the time of the year it gets in the 40s, even the 30s here in the Mid-South.

What should you do if it is too cold or icy outside?

Head for the mall.

This isn’t surprising because malls have features that make walking in them particularly appealing. They are protected from the weather, are well-lit, have flat and even walking surfaces, have convenient restrooms, and have seats and benches where one can rest for a little while in the middle of the walk. Plus, they don’t have gym fees!

Mall walking programs can provide safe, convenient, and warm places for people to keep active during the late fall and winter months.

Regular physical activity, including walking, can help lower your risk for heart disease, stroke, type 2 diabetes, depression, and some cancers. These diseases occur more often as people get older. Regular physical activity can also help control weight, improve sleep and, for older adults, help maintain independence, reduce the risk of falling down, and delay the start of mental decline, like being forgetful.

Even with all the benefits of physical activity, middle-aged and older adults are among the most physically inactive groups in the country. Walking is a great way to be physically active because it doesn’t require special skills and can be done at almost every activity level.

Mall walking is a great way to get moving. And, during the busy holiday season you can use it to get in your recommended physical activity while enjoying the mall’s holiday decorations and music. Then, when the shops open you can take advantage of where you are to do some shopping for your kids and grandkids!

Happy and Healthy Holidays to You!

Sinusitis: The Scourge of Memphis

This time of the year we see an increase at AFC/Doctors Express of patients with sinusitis, the scourge of Memphis.

Memphis is among the nation’s top 10 allergy and asthma capitals because this area has both high ozone levels and ragweed pollen. Because of this, many Mid-Southerners suffer from sinusitis.

Sinuses are warm, wet, and dark. They are fertile areas for bacteria to grow if thick mucus does not drain properly. Swelling in the sinuses (sinusitis) is usually accompanied by swelling in the nose.

The symptoms of sinusitis can be similar to cold symptoms, but there are some differences. Like a cold, the nose can be congested and runny. Mouth breathing is common when the nose is stuffy. Drainage through the soft palate into the back of the mouth (postnasal drip) is frequent. Pressure and pain around the nose and eyes are common. Sometimes a cough and headache will occur. Thick green mucus is more likely with sinusitis. Sinus patients can have dental pain or bad breath.

Sinusitis means your sinuses are inflamed.

The cause can be an infection or another problem. Your sinuses are hollow air spaces within the bones surrounding the nose. They produce mucus, which drains into the nose. If your nose is swollen, this can block the sinuses and cause pain.

There are several types of sinusitis:

• Acute, which lasts up to 4 weeks
• Subacute, which lasts 4 to 12 weeks
• Chronic, which lasts more than 12 weeks and can continue for months or even years
• Recurrent, with several attacks within a year

Acute sinusitis often starts as a cold, which then turns into a bacterial infection. Allergies, nasal problems, and certain diseases can also cause acute and chronic sinusitis.

Symptoms of sinusitis can include fever, weakness, fatigue, cough, and congestion. There may also be mucus drainage in the back of the throat, called postnasal drip.

Treatments for sinusitis include antibiotics, decongestants, and pain relievers. Using heat pads on the inflamed area, saline nasal sprays, and vaporizers can also help.

For more on Sinusitis from the The American Academy of Otolaryngology–Head and Neck Surgery, click here.

 

Popcorn Lung Disease Showing Up From E-Cigarettes and Vapor Pipes

by Svati Kirsten Narula of Quartz

Researchers at Harvard’s school of public health have published a new study about the safety of electronic cigarettes, and it has nothing to do with nicotine.

More than 75% of the flavored e-cigarettes the researchers tested contained the chemical diacetyl, which multiple studies have linked to lung damage.

Diacetyl is a flavoring agent that was initially investigated by the US Centers for Disease Control (CDC) as a culprit of “popcorn lung,” a type of bronchitis affecting workers at microwave popcorn factories and coffee roasting facilities. Although diacetyl is safe to eat, inhaling it “in the forms and amounts to which food and chemical industry workers may be exposed” may cause lung disease, the CDC said. The ailments include bronchiolitis obliterans, in which the lungs’ small airways are damaged by scar tissue and inflammation.

Diacetyl is one of several chemicals responsible for imbuing flavors such as “Madagascar Bourbon vanilla,” “cherry crush,” and “candy cane” in some of the 7,000 varieties of e-cigarettes and refillable cartridges on the market.

The Harvard researchers, who published their study in Environmental Health Perspectives, tested “51 types of flavored e-cigarettes sold by leading e-cigarette brands and flavors we deemed were appealing to youth” in a sealed chamber. In addition to diacetyl, the air streams were analyzed for acetoin and 2,3-pentanedione, two other flavoring compounds identified by the CDC as potentially harmful. Diacetyl was found in 39 of the 51 samples, acetoin was found in 46, and 2-3 pentanedione was found in 23.

As another group of researchers concluded earlier this year, after publishing a similar study in the journal Tobacco Control, these flavoring chemicals may be technically “food-grade” but that doesn’t mean they’re safe to inhale.

AFC/Doctors Express Urgent Care in Memphis cares, so you know.

3 Things to do “Cautiously” This Winter

Here are 3 things to approach with extra caution this holiday season:

1. Winter sports: Skiing, sledding, and snowboarding can be fun but make sure everyone in your family wears the proper protective gear when enjoying the snow.

2. Decorating: Because decorations are usually in use for a month or two a year, dust and other allergens can build up in and on your storage containers. Simply wiping down these containers, as well as washing your hands once you are finished, can help you down the road to good health. Also, be sure to carefully monitor any lit candles that are a part of your holiday decor. And be careful on that ladder hanging holiday decorations!

3. Attending Office and Holiday Parties: As family and friends gather for parties, you will be in close contact with lots of people – and thus more susceptible to encountering new germs. Make sure to wash your hands often to help prevent illness from spreading this holidays.

To see one of our doctors about how to stay well this holiday season, or to receive diagnosis and treatment for your sickness or injury, please visit AFC Doctors Express Urgent Care in Memphis. You never need an appointment and we’re open 7 days a week.

7 Must Knows on Winter and Holiday Health and Safety

The holidays are a great opportunity to enjoy time with family and friends, celebrate life, to be grateful, and reflect on what’s important. They are also a time to appreciate the gift of health. Here are some holiday tips to support your efforts for health and safety this season.

1. Keep your hands clean by washing them often.

Keeping hands clean is one of the most important steps you can take to avoid getting sick and spreading germs to others. Wash your hands often with soap and clean running water, and rub them together for at least 20 seconds. Cover your mouth and nose with a tissue when you cough or sneeze. If you don’t have tissue, cough or sneeze into your upper sleeve or elbow, not your hands. Remember:

• 1a. Cover Your Mouth When You Cough (cough into your sleeve or elbow NOT your hands)
• 1b. Handwashing: Clean Hands Save Lives

2. Stay warm.

Cold temperatures can cause serious health problems, especially in infants and older adults. Stay dry, and dress warmly in several layers. Remember:

• 2a. Stay dry
• 2b. Dress in warm layers

3. Manage stress.

The holidays don’t need to take a toll on your health and pocketbook. Keep your commitments and spending in check. Balance work, home, and play. Get support from family and friends. Keep a relaxed and positive outlook. Make sure to get proper sleep. Remember:

• 3a. Don’t overcommit – to parties, events, or volunteer work
• 3b. Get enough sleep
• 3c. Don’t overspend

4. Travel safely.

Whether you’re traveling across town or around the world, help ensure your trip is safe. Don’t drink and drive, and don’t let someone else drink and drive. Wear a seat belt every time you drive or ride in a motor vehicle. Always buckle your child in the car using a child safety seat, booster seat, or seat belt appropriate for his/her height, weight, and age. Remember:

• 4a. Don’t drink and drive
• 4b. Don’t ride with anyone drinking and driving
• 4c. Wear your seatbelt all the time, even for short distances
• 4d. Always buckle in the children
• 4e. Use the right car safety restraint for your child’s age/height/weight

5. Be smoke-free.

Avoid smoking and breathing other people’s smoke. If you smoke, quit today! Call 1-800-QUIT-NOW or talk to your health care provider for help.

6. Get check-ups.

Exams and screenings can help find potential problems early, when the chances for treatment and cure are often better. Call us at (901) 254-8040 about needed check-ups and exams. We can tell you on the phone about them or you can come to AFC/Doctors Express, no appointment needed, and see a doctor.

7. Get Vaccinations.

Vaccinations help prevent diseases and save lives. Our vaccination clinic partner is any Shot Nurse in the Memphis area. You may call Shot Nurse directly at (901) 685-9999 to ask them what vaccinations and tests you should get based on your age, lifestyle, travel plans, medical history, and family health history or click here to go to the Shot Nurse web site for more information on their vaccination services.

Eastern Europe leads the developed world in female doctors

Source: Eastern Europe leads the developed world in female doctors