Central Ozarks Medical Center: July 2019

Tuesday, July 30, 2019

August is National Wellness Month!

August is a month full of special times: most kids’ first day of school, the last month of the dog days of summer and National Wellness Month! With all of the busy days that August brings, it’s important to take a step back and remember to take care of yourself among the chaos of everyday life. Central Ozarks Medical Center has five habits to work into your everyday routine. Our Lake of the Ozarks health clinics believes that practicing positive habits daily is great way to help you create a happy and healthy life.

Meal Planning

When you’re in a hurry and need to eat, it’s easy to grab something that’s quick and processed in your pantry or pick up fast food. While this may save time, it’s definitely not saving you the amount of calories, fat or sugar that you’re putting into your body. Meal planning is a great way to be more conscious of what you’re eating and will allow you to make healthier decisions. Schedule to meal plan on a specific day each week to create a thorough and effective menu for you and your family. Meal planning limits food waste, saves money, saves time and allows you to learn portion control. Bonus points if you meal prep after planning. Meal prepping is preparing the food in the portions you’re going to eat so when the time comes, you just have to heat it up.

Spend Time Outside

Maybe you’ve spent all day at work indoors and then when you get home you just want to relax in front of the TV or maybe you have a ton of chores to do around the house. It can easy to find at the end of the day that you haven’t spent anytime outside that day. While we understand that getting outdoors can take a little extra effort, the health benefits are well worth it. Spending just 20 minutes outdoors gives your brain an energy boost, strengthens your immune system, enhances creativity and restores your focus. Most importantly, you can also get your daily dose of vitamin D while spending time in nature. Vitamin D provides all kinds of health benefits like helping our bodies absorb calcium and reducing inflammation.

Regular Exercise

Exercising regularly does a lot more than helping you lose weight. It has tons of benefits for both your mental and physical health. A little bit of exercise a day can reduce anxiety and depression, strengthen your muscles and bones, increase energy levels, promote blood flow to reduce signs of aging and help with mental functioning like memory. Exercise does have to be intense workouts like lifting weights or doing sprints, it can be something as simple as taking a walk, swimming, yoga, dancing or biking. Pick a regular exercise that you enjoy to help insure that you stick with it. Also, exercising outside can help combine the benefits of physical activity and being outdoors all in one.

Drink Lots of Water

Water is essential to having a healthy functioning body and can help naturally increase energy by preventing sugar or caffeine crashes that you often get from soda, coffee or energy drinks. Water helps deliver oxygen throughout the body, aids in keeping your skin healthy, clear and young-looking, regulates body temperature and prevents kidney damage (just to name a few of its benefits). If you dislike the taste of plain water, consider adding slices of fruit for a healthy way to add flavor.

Take Time to go Offline

We live in a world that is dominated by phones, social media and technology. While we understand that it can be very difficult to completely “unplug” for a lengthy amount of time, taking small amounts of time out each day to step away from technology can still benefit us. Designate a certain time for each day that you’re going to take out some time where you don’t look at your phone, check emails or browse social media. Whether it’s first thing in the morning, when you get home from work or right before you go to bed, take some time out to go offline. You may find yourself getting that project done that’s been weighing on you for a while, connecting more with those around you or being able to unwind and relax better.

Bonus: National Relaxation Day

National Relaxation Day is on August 15th this year. We challenge you take just 30 minutes out of your day to do something that relaxes you. Whether it’s going on a walk, reading a book, doing yoga or mediating, it’s up to you! It can sometimes be easy to forget to take a little time out for ourselves to do something we want to do, so on August 15th make a conscious effort to do so.

If you’re looking for other ways to incorporate healthy habits into your daily life, make an appointment with Central Ozarks Medical Center at one of our mid-Missouri health clinics. We can give you a check-up and help you create a plan for a healthy lifestyle. Find all of our health clinic locations and phone numbers are 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
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Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, July 25, 2019

Sleep Apnea FAQs

Sleep apnea can be more common than you may realize and you most likely either know someone or know someone who knows someone who has it. If you know someone who has been diagnosed with sleep apnea, they may be scared or confused as to how this happened to them in the first place. Our health clinics at the Lake of the Ozarks are here to answer a few frequently asked questions regarding sleep apnea. If you think you or someone you know may have symptoms of sleep apnea, make an appointment with one of our Central Missouri health clinics today. All of our locations and phone numbers can be found on our website at www.CentralOzarks.org.

Sleep Apnea FAQs

Q: How can sleep apnea be treated?
A: Treatment for sleep apnea has come a long way, so if in the past you were unhappy with treatment, you may be impressed now. Some of the treatment options for obstructive sleep apnea include CPAP, Other breathing devices, Dental devices, Implants, Surgery. Only seek these options if they are prescribed to you by a doctor. For other treatment options, consult a doctor.

Q: What are some of the symptoms of sleep apnea?
A: It can be very difficult to identify symptoms of sleep apnea since you are asleep, but you can have a sleeping partner help you or have your sleep recorded by a professional. These are some of the symptoms that could indicate you might have sleep apnea:

Loud and chronic snoring almost every night
Choking, snorting, or gasping during sleep
Being sleepy and feeling fatigued during the day, no matter how much time you spend in bed
Waking up in the night feeling short of breath
Pauses in breath

Q: What exactly is sleep apnea?
A: Sleep apnea is a common, but serious sleep disorder that occurs when you're breathing is briefly interrupted when you are asleep. There are 3 types of sleep apnea:

Complex Sleep Apnea - This is a combination of obstructive and central sleep apnea.
Obstructive Sleep Apnea - This is the most common type of sleep apnea. Obstructive sleep apnea occurs when the soft tissue in the back of the throat relaxes during sleep, blocking the airway, often causing you to snore loudly.
Central Sleep Apnea - This is a much less common type of sleep apnea that involves the central nervous system. This occurs when the brain fails to signal the muscles that control breathing. People who have central sleep apnea seldom snore.

Have more questions about sleep apnea? Make an appointment with one of our providers at the Lake of the Ozarks today. All of our providers' bios, health clinic locations, and phone numbers can be found on our website at www.CentralOzarks.org. Please give us a call today!

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Wednesday, July 17, 2019

Sugary Drinks to Avoid this Summer

With the hot summer sun beating down on you, you may want to quench your thirst with an ice cold soda. When you need a boost on energy at work, you may find yourself reaching for a coffee or energy drink. Sugar and caffeine are addictive, so after a while, it’s easy not to put much thought into what’s in your drink. At Central Ozarks Medical Center, our Lake of the Ozarks healthcare providers are here to help you make conscious healthy decisions. Here’s how much sugar is in your average sugary drink. You may rethink reaching for that soda, energy drink or coffee after you know what’s in it. To make an appoint at any one of our health clinics at the Lake of the Ozarks, please give us a call today. All of our Lake of the Ozarks health clinic locations can be found on our website at www.CentralOzarks.org.

Soda

According to the Food and Drug Administration, you shouldn’t consume over 50 grams of sugar a day. The hard truth is that the majority of sodas are only a few grams within the daily limit, meaning that when you pop open a can of soda, the large majority of your day’s preferred sugar intake is consumed within those 12 fluid ounces. And many fountain drinks come in larger sizes than that! At many fast-food restaurants and convenience stores, you can choose a large range of sizes when it comes to your soda—with the largest being sold at a certain convenience store measuring in at an entire GALLON of soda. Think about how much sugar is in that!

The idea of a fountain cup of soda holding an entire gallon of soda is a little mind boggling and you’re most likely not consuming that much soda in a day. However, in just 12 fluid ounces, most popular soda brands contain 37 to 46 grams of sugar. Most dark sodas fall between 40 to 50 grams of sugar and most light-colored sodas contain 30 to 40 grams of sugar. Meaning that drinking two cans of soda puts you well over the daily limit for sugar intake. While a soda every once in a while is acceptable for your health, try your best to cut down on daily soda consumption.

Energy Drinks

Energy drinks provide a major boost of energy, but at what cost? Loaded up with both caffeine and sugar, the sugar that is found in one 16 fluid ounce energy drink typically exceeds the FDA’s recommended daily sugar intake count. Four of the popular energy drink brands have between 54 and 60 grams of sugar within one can. Some brands offer “mega” drink options that contain 84 grams of sugar! That’s almost two days worth of sugar in one drink.

While a kick of energy may be what you need to get through a hard day at work, the effect that energy drinks could have on your health may not be worth it. You don’t have to ditch your daily caffeine intake when you’re cutting back on energy drinks though. There are other healthier options for a caffeine boost that don’t have the drawbacks of a major sugar crash. These include green tea, black coffee, and caffeinated water.

Coffee Drinks

Coffee is a common morning routine for many workers and students. While black coffee contains no sugar and is fairly healthy for you, the sugar count can add up quickly for popular coffee drinks that contain sweeteners like crème, milk, sugar, foam and some even contain whipped cream. These coffee drinks include (but are not limited to): lattes, cappuccinos, iced coffees, and macchiatos.

While these sweet drinks give you a delicious caffeinated kick to the day, they are loaded with sugar. You could be consuming close to your entire sugar intake before you even make it to work! Sixteen ounces (a medium drink) of a caramel macchiato is 33 grams of sugar, a vanilla latte contains 35 grams, an iced mocha with flavoring is 49 grams and one of those sweet blended frozen coffee drinks topped with whipped cream can have up to 71 grams of sugar. When grabbing your morning coffee, opt in for black coffee to cut out sugar. If the taste of a black coffee is a little too bitter for you, you can sweeten it with alternative milks like almond or coconut milk, or think outside of the box by adding honey or cinnamon.

We Can Help!

Here at Central Ozarks Medical Center, we understand that it can be hard to break unhealthy habits sometimes, especially with the size of today’s serving sizes and the convenience of buying sugary drinks. We can help you create a plan for a healthy lifestyle. Stop by our mid-Missouri health clinics for a check-up today. Our multiple locations in the Lake of the Ozarks area can be found at www.CentralOzarks.org.

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, July 11, 2019

FUN Tips for Making Sun Protection Not So Boring for Your Kids

What kid LOVES putting on sunscreen? The odds are your kid probably doesn't think of putting on sunscreen as the FUNNEST thing to do, but as a parent you know it has to be done. But, how can you go about protecting your kids from the sun and they don't think of it has such an annoying thing to do? Our health clinics at the Lake of the Ozarks are here to give you a few FUN tips for making sun protection not so boring for your kids. As a health center at the Lake of the Ozarks aiming to lead the way to healthier communities, we feel you should feel 100% comfortable with whatever Camden County Pediatrician you choose for your kids. Central Ozarks Medical Center has you covered. Give us a call today to make your appointment. Our phone numbers and locations can be found on our website at www.CentralOzarks.org.

FUN Tips for Making Sun Protection Not So Boring for Your Kids

Let your kids pick out an AWESOME pair of sunglasses.
There are so many affordable choices out there. The main thing here is to make sure your child's eyes are protected from the harmful rays. No one said they have to wear boring sunglasses to do so, so let them pick out a fun pair. Whether they are polka dotted or striped, as long as their eyes are protected, that's what counts!

Reward your kids for putting on their sunscreen with no fuss.
Yes, some kids can't stand putting on sunscreen but if they knew a treat was coming their way for doing so, don't you think they would be a little more susceptible to the idea? Maybe an extra ride down the water slide will do the trick!

Allow your kids to pick out ADORABLE hats.
Hats provide extra protection from the sun, so give your kids the excitement of getting to choose a cute hat of their very own.

Reward your kids for taking breaks from the sun in the shade.
Your kids may find it annoying to have to take a break from having fun in the sun, but you can make it fun! Play a game in the shade or tell them they will get 5 extra minutes at the water park, pool, Lake, etc. if they do so.

Everyone here at Central Ozarks Medical Center hopes you found these fun tips for making sun protection not so boring for your kids enlightening. We wish everyone a FUN summer at the Lake of the Ozarks this year, but we also want you to be safe and healthy. So take care of yourself and your kids and if you find yourself needing a Lake of the Ozarks doctor, contact Central Ozarks Medical Center. We aim to lead the way to healthier communities!

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Tuesday, July 2, 2019

Dieting Mistakes to Avoid this Summer

Here at Central Ozarks Medical Center, our main priority is to make sure that you’re healthy! Along with the joys of summer, comes dieting for some people. Whether you’re trying to shed some winter weight or get swimsuit ready, here’s 7 dieting mistakes to avoid this summer. Need professional advice concerning your diet and health? Learn more about our practice and healthcare providers at the Lake of the Ozarks on our website at www.CentralOzarks.org. If you have any questions, please don’t hesitate to give our Lake of the Ozarks health clinics a call.

1. Don’t Skip Breakfast- Whether you’re busy or trying to cut back on calories, skipping breakfast won’t help you lose weight. You could be missing out on important nutrients that are essential to your health or you may end up snacking more throughout the day as a result (causing you to gain weight, instead of losing it).

2. Don’t Eat at Irregular Times- Eating your meals at regular times during the day is important when it comes to losing weight. Eating or snacking too late in the night (after dinner or outside of your regular sleep schedule) can lead to the calories that are being consumed stored as fat rather than being stored as burnable energy.

3. Don’t Forget to Exercise- A common mistake when it comes to dieting is only watching what you eat rather than combining healthy eating with regular exercise. Exercise isn’t confined to going to the gym though. For an exercise program, you’re likely to stick to, find an activity that you find enjoyable. Think outside of the box when it comes to exercising—some examples include taking a walk around your neighborhood, kayaking or dancing. Finding an exercise practice that you enjoy will help you stick to it!

4. Don’t Keep Junk Food in the House- When beginning your diet, get rid of tempting unhealthy food in your house. You’re probably less likely to drive to the store to buy a certain food while craving it than just walking to the kitchen to grab it. Instead, keep healthy snacks on hand to grab when you’re in need of something to tide you over until the next meal.

5. Don’t Focus Only on the Scale- Most people weigh themselves often while dieting to keep track of their progress. Many things can affect scale weight though. If you’re regularly exercising, a gain in muscle weight could balance out the fatty weight you’re losing. In addition, water weight may be affecting what the scale reads. A more effective way to measure your diet journey is to regularly measure your waist with a measuring tape and take pictures weekly or monthly to track your weight loss.

6. Don’t Ban Foods- Banning yourself from fatty or high calorie foods that you love is only going to make you crave them more. Instead, a more effective plan is to cut back how frequently you eat these foods but allow for a treat every once in a while. This will also help when you’re done with your diet. Instead of binging on a food post-diet, you’re likely to eat it in more moderation.

7. Don’t Cut Protein Out- Protein intake is very important when it comes to dieting. Consuming the right amount of protein can help decrease your appetite and calorie intake while increasing your metabolism and protecting your muscle mass while losing weight. High protein foods include: eggs, almonds, chicken and turkey breast, lean beef, broccoli, and oats.

If you’re trying to shed a couple pounds like summer, make sure you’re avoiding these dieting mistakes. Our health clinics in Mid-Missouri are here to help become your healthiest self. Part of having a healthy lifestyle is scheduling an annual health check-up. You can count on Central Ozarks Medical Center for affordable, quality healthcare. Find the closest location near you on www.CentralOzarks.org.

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties