Phillips Health Care Newsletter

Why do we need to stay hydrated?

Giving our bodies enough water helps our heart to pump blood easier and helps our muscles to work more efficiently. Every cell, organ, and tissue of our bodies needs water to function properly, and if you don’t provide your body with the water it needs it will lead to dehydration. Water helps your body to regulate your body temperature, your heart rate, & your blood pressure.

How much water do you need?

Every person is different. If you are highly active you are going to need much more water than someone who works indoors at a desk all day. We all need plenty of water but the exact amount varies from person to person depending on your lifestyle.

A reasonable goal for most people is to shoot for 48-64 oz of water per day, with more if you are very active or workout rigorously. Besides water, eating foods that are high in water content can help you to stay hydrated as well. Melons (watermelons are 90% water), oranges, & grapefruits great choices as well as celery, cucumbers, & romaine lettuce.

5 tips to help you stay hydrated:

1. Always keep a water bottle with you. Keeping a water bottle with me at all times is how I make sure to get enough water in each day. After my coffee in the morning, I don’t allow myself to drink anything but water until I’ve had my daily water intake for the day. Water bottles like the Brita Hard Sided Filtered 1L Bottle is a great choice because you only need to refill the bottle twice to have your recommended daily water intake.

2. Carry a reusable bottle you like. The Brita Hard Sides Filtered Bottles come in 3 different sizes and also in several colors and designs to choose from. Plus using a reusable bottle will save you some money. Also, filtered water tastes better!

3. Add fruit, vegetables, or herbs to your water. Adding fruit can give you a fun change in the taste without adding in any unnecessary calories. Try lemons, limes, or oranges, freeze chunks of watermelon and use them instead of ice. Or for a fresh flavor try cucumbers and mint. There are lots of fruit infused water recipes on pinterest as well.

4. Start small, set a goal, treat yourself. When I started being mindful of the water I was drinking I couldn’t go from drinking only pop and sweet tea to drinking 8 glasses of water per day. I set a goal to drink 1 bottle per day, then 2 bottles of water per day, then 3, and so on. Treat yourself with a different drink of choice at dinner if you met your goal of water for that day.

5. Try a water tracking app. Water Your Body is simple yet effective and you can set up alerts and notifications and track how much water you have downed and how much you still need to go for the day. 

About Viral Hepatitis Awareness

Hepatitis Awareness serves as a time to raise awareness about hepatitis A, hepatitis B, and hepatitis C while encouraging testing, vaccination, and timely treatment. Viral hepatitis is a major public health threat and worse, hundreds of thousands of people in the United States don't know they are infected. 

The CDC reminds everyone that hepatitis A and hepatitis B can be prevented, and hepatitis C can be cured.

Hepatitis A and hepatitis B are vaccine preventable and hepatitis C can be cured.

Hepatitis A

Hepatitis A infection usually causes a mild, short-term illness. Vaccination is the best way to prevent infection.

Hepatitis B and Hepatitis C

Most people with hepatitis B or hepatitis C do not look or feel sick. Getting tested is the only way to know if you have either virus and get treatment, which can prevent serious health problems including liver damage, liver cancer, and even death.

Although there is no cure for hepatitis B, treatments are available that can delay or reduce the risk of developing liver cancer.

There is currently no vaccine to prevent hepatitis C, but curative treatments are available. Most people with hepatitis C can be cured with just 8–12 weeks of well-tolerated oral-only treatment. Testing is the first step.

Get the facts.

Hepatitis is the world’s deadliest virus, after COVID-19.

There are over 2 million new cases of hepatitis every year.

More than 300 million people are living with hepatitis.

Hepatitis is the leading cause of liver cancer.

We have everything we need to eliminate hepatitis by 2030 

JUNE IS MEN’S HEALTH AWARENESS MONTH

WHAT BETTER TIME FOR  A MEN’S PHYSICAL?

According to Harvard Health, “Men are less likely than women to get  routine physical exams and screenings. A survey by the American Academy of Family Physicians found that 55% of men surveyed had not seen their doctor for a physical exam in the previous year, even though 40% of them had at least one chronic condition. 

Nearly one-fifth of men ages 55 and over said they had never undergone screening for colon cancer, and almost 30% said they "wait as long as possible" to seek medical attention when they are feeling sick or in pain.”

For all adults, scheduling regular check ups and physicals, can help catch health problems when they are manageable, to address and teat them at their earliest stages.

How Often Should You Get a Physical

If you’re in your 20’s… every five years.

If you’re in your 30’s… every three years.

If you’re in your 40’s... every two years.

50 and above… every year

Recommended Screenings for Men

Blood Pressure

Every man should have their blood pressure checked regularly, and patients with other cardiovascular risk factors should check their blood pressure more frequently. This can be performed at your doctor’s office. High blood pressure is the biggest risk for heart disease and a significant risk for other serious health conditions.

Blood Cholesterol

All men 35 or older should get their blood cholesterol levels checked regularly. Men who use tobacco; are overweight or obese; have a relative who had a heart attack before the age of 50; or have diabetes, high blood pressure, or a history of heart disease should get their cholesterol checked much earlier, at the age of 20. There are several measures of cholesterol, and all are important in determining heart disease risk.

Colon Cancer

All men should get screened for colorectal (colon or rectal) cancer by age 50. People with a family history of colorectal cancer should get a colonoscopy even sooner. There are several different tests that can help detect colon cancer, but colonoscopy continues to be the gold standard.

Diabetes

Men who have high blood pressure or take medication to control their high blood pressure should get screened for diabetes (high blood sugar). Anyone experiencing symptoms of persistently severe thirst, frequent urination, unexpected weight loss, increased hunger, and tingling in the hands or feet also should talk to their doctor about getting tested. The preferred screening for diabetes is a blood test that measures your average blood sugar over the last three months.

Weight

Using a BMI calculator to determine your body mass index (BMI) is usually a reliable, but not conclusive, indicator of whether you’re at a healthy weight. A BMI between 18.5 and 24.9 I

s considered healthy, a BMI above 25 is overweight, and a BMI greater than 30 is obese. 

Prostate Exam

Because PSA screenings recommendation vary widely among health care professionals, talk to your provider about the benefits and risks of screening to determine what is best for you. 

Other Tests Include

EKG, STD, HIV & Hepatitis, blood tests and urinalysis. Some additional testing may be recommended for men 50 or over, or with family history of chronic disease

DON’T GET BURNED! 

SUMMER SUN SAFETY TIPS 

The temperature gage is heading for triple digits and a long stretch of intense sunshine in the desert will be with us for the next several months. Kids will soon be out of school and everyone will head outside; swimming, back-yard BBQs, vacations. The CDC and Skin Cancer Foundation caution:

PROTECT YOURSELF FROM TOO MUCH SUN! 

Use sunscreen, cover up and avoid overexposure to help you avoid sunburns, premature aging of the skin, wrinkling, and skin cancer, including melanoma by protecting your skin!

USE SUNCREEN! SPF 15 or Higher

Remember: Sunscreen wears off. Put it on again if you are out in the sun for more than two hours, after you swim or exercise. Check the sunscreen's expiration date. Sunscreen without an expiration date has a shelf life of no more than three years.

SHADE

Get in the shade! Especially during midday hours. 

HATS

For the most protection, wear a hat with a brim all the way around that shades your face, ears, and the back of your neck.  If you wear a baseball cap, you should also protect your ears and the back of your neck by wearing clothing that covers those areas, using sunscreen with at least SPF 15, or bystaying in the shade. 

SKIN CANCER FACTS

Skin cancer is the most common cancer in the United States. Some people are at higher risk of skin cancer than others, but anyone can get it. The most preventable cause of skin cancer is 

exposure to ultraviolet light either from the sun or from artificial sources like tanning beds. 

More than 3.5 million skin cancers in over two million people are diagnosed every year.

Each year there are more new cases of skin cancer than the combined incidence of cancers 

of the breast, prostate, lung and colon.

One in five Americans will develop skin cancer in the course of a lifetime.

Skin cancer is also the easiest to cure, if diagnosed and treated early. 

A change in your skin is the most common sign of skin cancer. This could be a new growth,

 a  sore that doesn’t heal, or a change in a mole. Not all skin cancers look the same. 

CLOTHING

Loose-fitting long-sleeved shirts and long

pants offer the best protection from the sun's UV rays. A wet T-shirt offers less UV protection

than a dry one. Darker colors offer more protection than lighter colors.

SUNGLASSES

Sunglasses protect your eyes from UV rays

and reduce the risk of cataracts. They also

protect the tender skin around your eyes

from sun exposure.

Wear sunglasses that wrap around and

block as close to 100% of both UVA and

UVB rays as possible. Sunglasses that block both UVA and UVB rays offer the best protection. Most sunglasses sold in the United States, regardless of cost, meet this standard.

SKIN CANCER SCREENING

See your provider every year for a professional skin cancer screening.

MELANOMA

Melanoma, the most serious form of skin cancer. It accounts for about 3% of skin cancer cases, but causes more than 75% of skin cancer deaths. UV exposure and sunburns are risk factors. 

NON-MELANOMA SKIN      CANCERS Non-melanoma skin cancers are less deadly than melanomas. There are two primary types of non-melanoma skin cancers: basal cell and squamous cell .

BASAL CELL CARCINOMAS are the most common type of skin cancer. They usually appear as small, fleshy bumps or nodules on the head and neck, but can occur on other skin areas. Basal cell carcinoma grows slowly, and rarely spreads to other parts of the body.

SQUAMOUS CELL 

CARCINOMAS may appear as nodules or as red, scaly patches. can develop into large masses, and can spread to other parts of the body.

We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension.

Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms.

Common reactions to a stressful event can include:

Shock and numbness

Feeling sad, frustrated and helpless

Difficulty concentrating and making decisions

Headaches, back pains and stomach problems

Smoking or the use of alcohol or drugs

AFFECTING MORE THAN JUST YOUR MIND

Long-term stress can prove to be more than just a mental issue. From headaches to stomach disorders to depression – even very serious issues like stroke and heart disease can come as a result of stress.

When you are placed in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels. This is helpful in emergency situations, but having this “rush” for extended periods of time can be dangerous. 

Coping Strategies

Take a time-out. 

Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. 

Stepping back from the problem helps clear your head.

Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.

Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

Get enough sleep. When stressed, your body needs additional sleep and rest.

Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.

Take deep breaths. Inhale and exhale slowly.

Count to 10 slowly. Repeat, and count to 20 if necessary.

Welcome humor. A good laugh goes a long way.

Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.

Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.

Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.

Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.

Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.

Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

 

Talk to your Phillips Clinic provider when you need help managing your stress.