Thursday, May 25, 2017

7 Top Tips to Stay in Tip-Top Shape this Summer

Health isn't a destination - it's a lifelong journey. Every day, every single thing you do will either contribute towards (or detract from) your overall physical health. Getting regular physical exercise is an important way to boost your overall health. If you're looking for some ways to get a little more active and healthy this summer, Central Ozarks Medical Center is here to help. Here are a few suggestions to help you get in tip-top shape this summer season.


1. Visit The Farmer's Market.
Not only is visiting your local farmer's market a great summertime pastime - it offers numerous advantages as well. One, it allows you to get a little bit of mild exercise as you stroll past the various vendors. Two, it gives you access to fresh, healthy produce you can use to prepare your meals. Three, the produce available at farmer's markets is often priced much lower than comparable produce would be at the local grocery store.

2. Hydrate Before You Eat.
In our country, we commonly mistake the feeling of thirst for the feeling of hunger. As a result, it is not unusual for us to eat more food than we really need. Before reaching for snacks this summer, drink a glass of water to hydrate yourself. After that, you can evaluate whether or not you are actually hungry.

3. Walk Or Bike Instead Of Drive.
If you're only traveling a short distance, why not take the opportunity to walk or ride a bike to your destination instead of driving your car? Walking and biking are excellent forms of cardio exercise. You can also park farther back in parking lots to give yourself an excuse to walk a greater distance. As an added bonus, you'll save money on gas!

4. Go For A Hike.
The Lake Area is home to both Ha Ha Tonka State park and Lake of the Ozarks State Park. Both of these parks offer multiple beautiful trails of varying degrees of difficulty. Hiking is a great way to get outside and breathe the fresh air while staying active. 

5. Snack On Watermelon.
There's a reason watermelon is a summertime favorite! This juicy fruit is 92% water, which means that consuming watermelon is a great way to stay hydrated (as well as curb hunger by quickly filling your stomach). It's also extremely low in calories - there are only 46 calories in a cup (152 grams)!

6. Avoid Overheating.
One of the only downsides to summer is the potential of overheating. Heat stroke can hit anyone, although young children and elderly individuals are often particularly susceptible. Stay in the shade as much as possible when you are outdoors, and be sure to drink plenty of water and electrolyte drinks when you are outside.

7. Limit Alcohol.
Iced or frozen cocktails, cold beer, and/or chilled wine are summertime staples for many people, but the unfortunate truth is that alcoholic beverages contain lots of calories. Not only that, but alcohol is inherently dehydrating. While you may understandably want to enjoy an occasional beer, glass of wine, or cocktail throughout the summer, limiting your alcohol whenever possible is a great way to stay in better shape.

Happy Summer!
On behalf of all of us at Central Ozarks Medical Center, we hope you have a truly spectacular summer! By adopting these strategies into your summertime routines, you should find it much easier to maintain a healthy lifestyle this season. 

If you should find yourself in need of specific medical attention or would simply like to schedule a routine wellness check for you or someone in your family, don't hesitate to reach out to one of the staff at our health clinics in central Missouri. We look forward to serving you however we can.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Wednesday, May 17, 2017

Meet Our OBGYN Providers!


Support for pregnancy, hormonal shifts, and other aspects of women's health are some of the most important healthcare services a woman can receive. It comes as no surprise that the quality of obstetric and gynecological care women receive is of extreme importance to them. In order to provide optimum care to our female patients, our affordable health clinics at the Lake of the Ozarks employ the best OBGYN providers in the area. This week, we're here to introduce you two the two primary OBGYNs on our team: Dr. Sarah Buchanan and Dr. Robert Nielsen.

Sarah M. Buchanan, MD

Sarah M. Buchanan, MD, is a graduate of University of Missouri-Kansas City Combined Medical Program. She completed her residency in Family Practice Medicine in 2004 from Seneca Lakes Family Practice (Seneca, South Carolina) and a residency in Obstetrics and Gynecology at Penn State Milton S. Hershey Medical Center. Dr. Buchanan has volunteered with Volunteers in Medical Missions to Peru and with Global Volunteers to Ecuador providing health check-ups to villagers and street children as well as well-woman and well-child exams, respectively.

Dr. Buchanan has been practicing since 2005, and has been with Central Ozarks Medical Center for 4 years.

Dr. Buchanan is Board Certified in Obstetrics and Gynecology. Dr. Buchanan provides general obstetrics and gynecology services, including high risk pregnancies, menopause, adolescent care, and pelvic surgery. In addition her specialty in women's health, she takes a special interest in bioidentical hormone therapy, alternative medicine, and acupuncture.

Robert Nielsen, DO

Robert C. Nielsen, DO, is a graduate of Kirksville College of Osteopathic Medicine, Kirksville, MO. He completed his internship at Des Moines General Hospital and his residency at North Oakland Medical Center (Pontiac, MI). Dr. Nielsen served in the United States Army from 1978-1982, the Iowa National Guard from 1982-1989, and in the Michigan National Guard from 1989-1995 where he served in Operation Desert Storm as a Major in the Medical Corps.

Dr. Nielsen has been practicing Medicine for 27 years and has been with Central Ozarks Medical Center since 2011.

Dr. Nielsen is Board Certified in Obstetrics and Gynecology and is a Fellow with the American College of Obstetrics and Gynecology.

Consider Us Your Resource For Obstetrics At The Lake Of The Ozarks

Knowledge and preparation are key to enjoying a healthy, safe pregnancy. From the confirmation of your pregnancy to your final postpartum checkup, our OBGYN providers at the Lake of the Ozarks will do everything they can to support your pregnancy and the delivery of your healthy newborn. 

If you would like to learn more about our obstetric and gynecology care at the Lake of the Ozarks, visit our website at www.CentralOzarks.org.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

Wednesday, May 10, 2017

The Danger Of Sitting

America is a predominantly sedentary culture. We sit at our desks, at the dinner table, in the car, at church, in class, in front of the TV, at rest stops, at presentations, and practically anywhere else we happen to find ourselves. We do this out of comfort, mainly - standing is tiring, whereas sitting allows us to relax and be comfortable. However, the unfortunate truth is that all this sitting is taking a serious toll on our collective health. Central Ozarks Medical Center is here to take a look at the danger of sitting for extended periods of time.


Health Risks Of Sitting

Sitting is least healthy position we regularly put our bodies in - it carries the potential for more adverse health effects than standing or lying down. This is partially because Americans, as a whole, sit with very poor posture that limits circulation and contributes to a variety of health problems. Here is a quick look at some of the parts of the body that may be adversely affected by prolonged sitting:

Heart
When you sit, your muscles burn less fat and your blood flows more slowly. This makes it easier for fatty acids to build up in your heart, which can significantly increase your chances of developing heart disease.

Brain
As blood flows more slowly, so does the transportation of oxygen and various important chemicals. All aspects of the body can be affected, including the brain. Sitting for several hours may cause your brain to become foggy and sluggish. If you've ever felt "brain dead" and resorted to a quick walk to clear your mind, then you probably know exactly what we're talking about. 

Pancreas
Not long ago, we discussed how the pancreas produces insulin - a hormone that enables the body to break down the glucose in the blood and transform it into usable energy. Sitting for prolonged periods of time can cause the body to produce too much insulin, and when there is an excess amount of a certain hormone, the body begins to ignore its signals. Excess insulin may hinder the body's ability to convert blood sugar into usable energy, which can contribute to the risk of developing type 2 diabetes. (Learn more about diabetes here.)

Abdomen & Back
Standing or sitting upright requires your core abdominal muscles to work. However, if you're like most people, you relax into a comfortable slouch when you sit down. Slouching doesn't require any effort from your abdominal muscles, and as such they may become weak and atrophied overtime. Consistent slouching also causes numerous back problems.

Neck
The problems with slouching do not stop at the back. Hunching forward requires your neck to strain upwards in order for you to look straight ahead (at your computer screen, for example). Prolonged strain on the cervical vertebrae in this manner takes a serious toll on the body and may result in several problems, including headaches.

These five examples can help you get preliminary understanding of the different ways extended sitting adversely impacts health, but the list doesn't stop there. Extended sitting has also been linked to increased risk of:
  • Lung cancer
  • Colon cancer
  • Breast cancer
  • Hip problems
  • Varicose veins
  • Weak bones
  • Weight gain
  • Mental health issues

What Can We Do To Counteract The Problem?

Sources estimate that many American spend nearly half their lives (over ten hours per day) sitting down. Until recently, it was thought that by going on a walk, run, or jog (or performing another type of physical activity) in the mornings or evenings could offset the adverse health effects of sitting throughout much of the day. However, recent studies have indicated that this is not true.

Last year, the American Heart Association (AHA) went so far as to say that no amount of exercise can make up for how much we sit during the day. What, then, can we do?

Evening and/or morning exercise is important, but it shouldn't be our primary focus. Instead, we should make a point of moving as much as we can throughout the day. Unfortunately, if you have a desk job, this is often easier said than done. There are things you can do, however, such as getting up and take a quick walk outside, standing up frequently to grab a drink or a healthy snack, and/or taking the time to do a few stretches throughout your day.

Good Luck!

We hope that this information has inspired you to make movement a priority in your life. The important thing to remember is that any movement is better than no movement - rather than overwhelming yourself by setting impossible goals, focus on adding a little extra movement whenever and however you can.

If you should need professional medical assistance at any point, remember that Central Ozarks Medical Center is always here for you. With several convenient locations around the central Missouri area, our affordable healthcare services at the Lake of the Ozarks and in Richland are available whenever and wherever you need us.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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For Appointments Call

573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Wednesday, May 3, 2017

8 Fun Ways To Celebrate Family Wellness Month

Welcome to May! When most people think about this month, they think of Memorial Day Weekend, swimming, grilling, and everything else commonly associated with the unofficial kick-off to summer. However, there's more to May than meets the eye - it's also National Family Wellness Month.


Family Wellness Month is a month designed to give families the opportunity to focus on developing (and maintaining) a healthy lifestyle. As your local healthcare providers at the Lake of the Ozarks, the team at COMC is here to help you celebrate Family Wellness Month with these simple ideas.

1. Start A Garden
Growing your own fruits and vegetables can be a fun way to encourage your children to connect with nature (while helping you save a little bit of cash at the grocery store). By growing your own produce, you'll also be able to avoid the harsh pesticides commonly found on commercially-grown produce. 

2. Hit Up The Parks
When the weather is nice, spending time outside provides a great opportunity for little ones to be active and enjoy breathing in the fresh air. Instead of only returning to your usual haunt, try visiting every park in your city (or even some of the surrounding towns). You might find a new favorite!

3. Drink More Water
If you knew how much sugar you consumed just from beverages alone, you might be shocked. You can limit your sugar intake by exchanging one of your and your child's mealtime beverages for water. Be aware that fruit juice contains extremely high concentrations of sugar, as well - just because your child isn't drinking soda does not necessarily mean that she isn't still consuming large amounts of sugar.

4. Go Hiking
Hiking and walking are excellent example of family-friendly exercise. Central Missouri is home to several state parks with lots of beautiful trails. Why not take the opportunity to get out and explore some of the paths?

5. Exchange Food For Healthier Alternatives
Changing your diet can be a daunting task to say the least. Don't overwhelm yourself by trying to do a total overhaul on your diet (although if you're feeling up for the challenge, there's no harm in giving it a shot). Instead, focus on exchanging a few items for healthier alternatives, such as using ground turkey instead of ground beef in your favorite recipes. Natural sweeteners can also provide a healthier alternative to highly processed sugars.

6. Go Easy On The Pasta
Pasta is often a family favorite, but the large amount of carbohydrates in traditional wheat pasta may cause you (and your kids) to pack on the pounds. If pasta is your go-to meal, try exchanging wheat pasta for a healthier alternative, such as brown rice pasta.

7. Get Your Children Involved
It's family wellness, after all - why not ask your children what ideas they have to help the family be healthier as a whole? Encourage them to think outside the box. You might be surprised by what they come up with!

8. Attend Regular Wellness Exams With Your Local Doctor
Visiting your doctor periodically for your wellness checkups is an important part of maintaining a healthy lifestyle for your family. During your child's wellness exams, your Lake of the Ozarks pediatrician can monitor your child's growth and help ward off any potential issues that may present. 

Happy Family Wellness Month!
On behalf of everyone at our Mid-Missouri health clinics, we hope you take advantage of the opportunities that Family Wellness Month presents. It's never too soon (or too late) to work on instituting a healthier lifestyle - you'll always be glad that you did!

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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For Appointments Call

573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental



Serving Camdenton, Laclede, Pulaski, and Miller Counties

Wednesday, April 26, 2017

Top 8 Tips To Stay Hydrated This Summer

Over 60% of the human body is made up of water. With well over half our systems being comprised of this essential fluid, it should come as no surprise that drinking plenty of water is an essential aspect of maintaining overall health. Unfortunately, studies estimate that well over half (somewhere around 75%) of Americans suffer from chronic dehydration. Though experts recommend that we drink eight 8-oz glasses per day (the same as two liters or half a gallon), few of us reach this mark.


As your trusted healthcare providers in Central Missouri, the team at Central Ozarks Medical Center is here to help you and your family get - and stay - healthy. This week, we're focusing on a few simple ways you can up your water intake.

1. Drink A Full Glass Of Water In The Mornings.
Since we typically don't drink very much (if anything) during the night, most of us are dehydrated by the time we get up in the morning. Counteract this by drinking a full glass of water first thing in the morning - even before breakfast.

2. Consume Fluids (Don't Just Drink Them).
The foods you eat can impact your overall hydration level. Eating wet, moist foods (such as fruits and soups) can help you stay hydrated, whereas dry foods (such as nuts and chips) can actually contribute to overall dehydration.

3. Drink Even When You're Not Thirsty.
Thirst is your body's natural indicator of dehydration - by the time you feel thirsty, you're already at least a little dehydrated. Try to remember to drink consistently throughout the day, even when you don't consciously feel thirsty.

4. Stick With Water.
Coffee, juice, and tea all include varying amounts of water that can count towards your daily totals, but it's important to recognize that these beverages contain other ingredients as well (often including sugar). Be wary of consuming unnecessary additional calories while trying to stay hydrated.

5. Drink More Around Workouts.
Regular exercise is an important part of overall health, but vigorous exercise can cause the body to lose valuable fluids. In order to reduce your chances of becoming dehydrated due to a workout, make a point to drink plenty of water before, during, and after exercising.

6. Drink A Glass Of Water Before Meals.
Many people don't realize this, but thirst can frequently be mistaken for hunger. Drinking a glass of water before meals can help fill your stomach, making you less likely to overeat. Drinking a glass of water before reaching for a snack (especially a dehydrating one!) can be beneficial as well.

7. Keep A Water Bottle With You.
One of the best ways to stay hydrated is to ensure that you always have access to water so you can drink consistently throughout the day. Bring water bottles with you in the car, keep a full one at your desk, place one next to your bed at night, and anywhere else you go during the day.

8. Set A Timer.
On particularly busy days, the hours may seem to pass without you even realizing it. Before you know it, the day may be half over - and you'll have barely drunk anything! Setting an hourly timer on your watch or phone and drinking a glass of water every time it goes off can be a helpful way to help you remember to drink throughout the day.

What Other Suggestions Do You Have?
Ultimately, it doesn't matter what strategies you use to increase your water intake - what matters is that you drink a healthy amount of water every day. What other tips and techniques do you have for staying hydrated? Let us know in the comments below!

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, April 20, 2017

Meet Our Pediatric Care Provider

Most parents will agree that few things matter as much as the health and well-being of their children. As the parent, you do as much as you can to help your children maintain good health. Every now and then, depending on your children's situations, you may need a little assistance from an experienced pediatric care provider at the Lake of the Ozarks. When you're in need of this resource, look no further than Central Ozarks Medical Center.


Pediatric Care You Can Trust

A couple of weeks ago, we took a close look at the range of pediatric services we provide at our Mid-Missouri health clinics. In order to provide our patients with the best all-around service, we focus our practice on child-centered healthcare and parent education.

Well-child exams, screenings, diagnostic tests, general health management, and more - our pediatric care provider offers a wide range of services in order to help your children enjoy optimum health. If you would like to learn more about the specifics of our pediatric care services in Central Missouri, view our earlier blog post.

Meet Our Primary Care Provider

Kristen Theobald, DO
Kristen Theobald, DO, is a graduate of Truman State University in Kirksville, MO, with a Bachelor’s of Science in Biology. She is also a graduate of the Kirksville College of Osteopathic Medicine Kirksville, MO, as a Doctor of Osteopathic Medicine. Dr. Theobald completed her General Internship at the Moberly Regional Medical Center, Moberly, MO, and her Pediatric Residency at the Women and Children’s Hospital in Columbia, MO. 

Dr. Theobald has been the collaborating physician for Kids Harbor I and II since 2012. Most recently, she practiced at Moberly Regional Medical Center in Moberly, MO. She joined the Central Ozarks Medical Center group of providers in July of 2015. 

Dr. Theobald is Board Certified in Pediatrics through the American Academy of Pediatrics, of which she has been an active member since 2006.

During her free time, Dr. Theobald enjoys golfing, swimming, and spending time with her family.

Schedule Your Visit With Dr. Theobald!

If you are looking for a reliable, caring, trustworthy, honest, and fun care provider for your children, look no further than Dr. Kristen Theobald. Though she has only been with our practice for almost two years, she has already proven herself to be a valuable addition to our team. 

Call our Osage Beach location at 573-346-7490 to schedule your child's appointment with Dr. Theobald today!

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, April 13, 2017

7 Tips To Beat Spring Allergies

Ah, springtime! After a long winter, there is nothing like feeling a warm breeze and smelling a bright, cheery flower. Unfortunately, all the new growth also brings with it a significant influx of pollen and other allergens. While you're out and about trying to enjoy the sunshine, you may find yourself dealing with excessive sneezing, a runny nose, and watery eyes.


Sound Familiar?

If the above situation sounds like something you've dealt with in the past, you know just how frustrating spring allergies can be. Fortunately, you may not have to resign yourself to months of suffering - there are certain things you can do to help reduce the impact spring allergies have on your life. Central Ozarks Medical Center is here to help you out with these simple (but effective) strategies.

Tips To Beat Spring Allergies

1. Spend Less Time Outside
If you know you are prone to springtime allergies, the best way to reduce your symptoms is to minimize your exposure to the allergens. For many people, this means staying inside during springtime when pollen and other common allergens are most present.

2. Wear Sunglasses
Consider donning a pair of shades while you're out and about. Not only will sunglasses protect your eyes from the sun's harsh ultra-violet rays - they can shield your eyes from some of the pollen that is floating through the air. A hat with a wide brim may also be beneficial.

3. Keep Your Windows Closed
While there's nothing quite as refreshing as the breeze that comes from opening your windows, there's also nothing quite as miserable as dealing with watery eyes and continual sneezes. Pollen can easily fit through the netting in your screens, so opening your windows allows the pollen to enter your home and coat your furniture, countertops, floors, and other surfaces. Keeping your windows closed will reduce the amount of pollen you are exposed to inside your home.

4. Shower After Being Outside
If you do choose to spend time outside, it may be helpful to change your clothes, take a shower, and wash your hair after returning indoors. This way, you'll be less likely to bring the pollen inside with you.

5. Run Your Air Conditioner
When the air in your home cycles through the HVAC system, it is pushed through a filter. This filter can trap pollen and other particles, thus helping to purify the air in your home. Running your system can reduce the number of particles floating in your air and therefore may help keep your allergies in check. Don't forget to change your filter every 1-2 months!

6. Replace The Carpet
If you consistently battle with severe allergies, it may be worthwhile to replace the carpet in your home. Hardwood, tile, vinyl, or linoleum flooring is often preferable for people with allergies, as carpet tends to trap pollen, dust mites, etc. Hard floor surfaces are much easier to keep clean of these pesky allergens.

7. Take Allergy Medicine
There are a variety of over-the-counter medicines designed to help alleviate the symptoms commonly associated with spring allergies. Read the package of your chosen medicine prior to usage, however; certain types may make you drowsy, so it is important to know what to expect from your dosage. If you consistently struggle with allergies, you may want to consider taking non-drowsy medicine even before your symptoms manifest.

COMC Is Here For You!

If you're having trouble overcoming your springtime allergies, consider reaching out to our affordable health clinic in central Missouri. With locations in Camdenton, Osage Beach, and Richland, we are conveniently accessible to patients all across Mid-Missouri. If you would like more information about how we may able to help you minimize the symptoms associated with your allergies, contact Central Ozarks Medical Center.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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For Appointments Call

573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental

Serving Camdenton, Laclede, Pulaski, and Miller Counties